The 5 food groups: The food groups divide foods into 5 different groups & has recommended servings per day for each group. This model has been around since the 1950's.
The 5 food groups are:
- Breads, cereals, rice, pasta, noodles
- vegetables and legumes
- fruit
- milk, yoghurt, cheese
- meat, fish, poultry, nuts, eggs
- There are 7 important nutrients. What are they? Provide a brief explanation each & state why they are important.
- What are the recommended daily intake levels of each nutrient?
- What are kilojules?
- What is the recommended daily kilojule intake for adults?
- What is the Body Mass Index? (Calculate your BMI)
1.
The seven most important nutrients are:
·
Carbohydrates - Simple carbohydrates are classified as
“Monosaccharides” and chemically consist of one or two sugar units
·
Fats - there are several different kinds of fats, some of which can actually be
extremely beneficial to your health.
·
Fibre - Fibre is mostly made up of a polymer
called cellulose, which is not digested because humans do not have the
necessary enzymes to process it. Fibre is extremely important for maintaining
proper digestive health, since it provides “bulk” to the intestinal contents.
·
Protein - Protein is made up of many amino acids, which can be broken down to help
the body to produce more protein (as well as manufacture new protein to replace
damaged protein).
·
Minerals - Minerals are very important for supporting biochemical functions in many
of the body’s functions
·
Vitamins - There are twelve different types of Vitamins that have been officially
recognized for being essential for good health, and that need to be
incorporated into the diet.
·
Water - Water is absolutely essential for good health, and is very important for
maintaining many of the body’s functions.
2.
Recommended daily intake for Iron:
Infants 0–6 months
|
0.2 mg (breastfed/adequate intake;
bottle-fed infants will need 5–10 times this amount)
|
Infants aged 7–12 months
|
11 mg
|
Girls and boys aged 1–3 years
|
9 mg
|
Girls and boys aged 4–8 years
|
10 mg
|
Girls and boys aged 9–13 years
|
8 mg
|
Boys aged 14–18 years
|
11 mg
|
Girls aged 14–18 years
|
15 mg
|
Women aged 19–50 years
|
18 mg
|
Pregnant women
|
27 mg
|
Women aged 51 years and over
|
8 mg
|
Men aged 19 years and over
|
8 mg
|
Recommended daily intake for Vitamin C:
MEN
|
WOMEN
|
|||||
19-64 yrs
|
64 yrs
|
19-54 yrs
|
54+ yrs
|
Pregnant
|
Lactating
|
|
Vitamin A
|
750
|
750
|
750
|
750
|
+0
|
+450
|
3.
A kilojoule (kJ) is a unit of energy equal to
1,000 joules. 4,184 joules is equivalent to 1 "food calorie"
(kilocalorie).
4. Estimated range of kilojoules per
day for males to maintain a healthy weight
(ranges from sedentary through to active lifestyle)
(ranges from sedentary through to active lifestyle)
Age (years)
|
kJ per day
|
19-30
|
9,000-16.900
|
31-50
|
8,900-15,800
|
51-70
|
8,200-14,700
|
70+
|
6,300-13,500
|
Estimated range of kilojoules per
day for females to maintain a healthy weight
(ranges from sedentary through to active lifestyle)
(ranges from sedentary through to active lifestyle)
Age (years)
|
kJ per day
|
19-30
|
7,100-13,900
|
31-50
|
7,300-12,500
|
51-70
|
6,900-12,000
|
70+
|
5,600-11,500
|
5.
A weight-to-height ratio, calculated by dividing
one's weight in kilograms by the square of one's height in meters and used as
an indicator of obesity and underweight
My BMI is 22 which is in the healthy range
for somebody of my height (183.5cm).
