tag:blogger.com,1999:blog-68971707260888814902024-03-13T01:58:01.010-07:00Health and Nutrition: It's all about the food!Welcome to Mrs Kreis nutrition blog, this site is under constant construction as needed. It has been developed by me for students within the Home Economics context, and may be utilised for students from years 8-12.Ms Kreishttp://www.blogger.com/profile/10334764693325963491noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-6897170726088881490.post-82920389755039136352011-03-15T21:03:00.000-07:002011-03-21T02:10:02.979-07:00The human life cycle<h1 class="articleTitle Heading1" id="nointelliTXT"> <a href="http://www.blogger.com/%20%20%20%20%20%20%20%20%3Ca%20href=%22http://www.wordle.net/show/wrdl/3332897/nutrition_through_the_life_cycle%22%20%20%20%20%20%20%20%20%20%20%20%20title=%22Wordle:%20nutrition%20through%20the%20life%20cycle%22%3E%3Cimg%20%20%20%20%20%20%20%20%20%20%20src=%22http://www.wordle.net/thumb/wrdl/3332897/nutrition_through_the_life_cycle%22%20%20%20%20%20%20%20%20%20%20%20alt=%22Wordle:%20nutrition%20through%20the%20life%20cycle%22%20%20%20%20%20%20%20%20%20%20%20style=%22padding:4px;border:1px%20solid%20#ddd%22%3E%3C/a%3E"></a><a href="http://www.wordle.net/show/wrdl/3332897/nutrition_through_the_life_cycle" title="Wordle: nutrition through the life cycle"><img alt="Wordle: nutrition through the life cycle" height="300" src="http://www.wordle.net/thumb/wrdl/3332897/nutrition_through_the_life_cycle" style="border: 1px solid rgb(221, 221, 221); padding: 4px;" width="400" /></a></h1><h1 class="articleTitle Heading1" id="nointelliTXT"> </h1><h1 class="articleTitle Heading1" id="nointelliTXT"> </h1><h1 class="articleTitle Heading1" id="nointelliTXT">The Life Cycle</h1><footer class="footer"> </footer><br />
<div data-profile="AuthorProfileContainer"><footer class="footer"> </footer><br />
<div class="footerShare"><div class="FLC"><div class="facebookLike" style="background: none repeat scroll 0% 0% transparent; height: 20px; overflow: visible;"></div></div></div><div class="intro" id="intelliTxt">A life cycle is defined as the cycle of an organism's growth, reproduction and eventual death. The human life cycle refers to humankind's journey from the stages of fertilization until the cycle concludes in their deaths. There are five stages to the human life cycle. The following is an overview of each phase in the cycle.</div><section class="Module body FLC"> <section> </section></section><br />
<ol class="generic" id="intelliTxt"><li class="section"> <h2 class="header Heading3">Birth</h2><ul><li class="step"> <div class="stepMeat"><div itemprop="step">The first stage of the human life cycle, referred to as birth, actually begins at conception. When sperm reaches and is able to fertilize a female's egg, the first building block of life is created in the form of a one-cell organism called a zygote. This single cell with divide and multiply itself countless times over the next 40 weeks, until the actual birth occurs. These divisions of cells are what form the various parts of our bodies. Every part of us begins from that one tiny cell.</div></div></li>
</ul><h2 class="header Heading3">Infancy</h2><ul><li class="step"> <div class="stepMeat"><div itemprop="step">The second stage in the life cycle is rinfancy. This stage lasts from birth until we are 1 year old. During our first year, we are totally dependent on others to meet our every need. The infancy stage is the most formidable one in the cycle because it's the stage in which we learn the most basic life skills which we will carry with us throughout our life cycle.</div></div></li>
</ul><h2 class="header Heading3">Childhood</h2><ul><li class="step"> <div class="stepMeat"><div itemprop="step">The third stage of the life cycle is childhood. This stage begins as we enter into our second year of life and continues for the next 10 years. This is the stage in which we develop the male and female traits that we will carry with us through the rest of our lives. We also develop social skills and personality traits that will define who we are.</div></div></li>
</ul><h2 class="header Heading3">Adolesence</h2><ul><li class="step"> <div class="stepMeat"><div itemprop="step">The foruth stage in the cycle of life is adolescence. This stage begins at age 12 and lasts through the 18th year of our lives. During this phase, our bodies develop male and female traits such as menstrual cycles, facial hair and voice changes. The onset of the development of these traits is called puberty.</div></div></li>
</ul><h2 class="header Heading3">Adulthood</h2><ul><li class="step"> <div class="stepMeat"><div itemprop="step">The fifth and final stage of the life cycle is adulthood. This stage begins at age 18 and lasts until our death. By this time, barring afflictions such as birth defects and mental retardation, we are fully formed, functional human beings capable of maintaining ourselves and sustaining life. It is during this stage of our lives that we begin the life cycle once again by having children and grandchildren of our own.<br />
<br />
</div></div></li>
</ul></li>
</ol><section class="Module resources"> <header> </header></section><br />
<h2 class="Underline Heading2 header"><span class="line">References</span></h2><section> </section><br />
<ul class="UnorderedTitleList"><li><a class="title" href="http://www.suite101.com/view_image.cfm/292962" rel="nofollow">Human Life Cycle</a></li>
<li><a class="title" href="http://en.wikipedia.org/wiki/Human">Humans</a></li>
</ul><section class="Module resources"> <header> </header></section><br />
<h2 class="Underline Heading2 header"><span class="line">Resources</span></h2><section> </section><br />
<ul class="UnorderedTitleList"><li><a class="title" href="http://docs.google.com/gview?a=v&q=cache:8_ETGqnBqmIJ:www.libraryvideo.com/guides/K7087.pdf+stages+human+life+cycle&hl=en&gl=us" rel="nofollow">Understanding The Life Cycle</a></li>
</ul><div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;"><br />
Read more: <a href="http://www.ehow.com/about_5370832_life-cycle.html#ixzz1GjQlCIDx" style="color: #003399;">The Life Cycle | eHow.com</a> <a href="http://www.ehow.com/about_5370832_life-cycle.html#ixzz1GjQlCIDx" style="color: #003399;">http://www.ehow.com/about_5370832_life-cycle.html#ixzz1GjQlCIDx</a><br />
<br />
Copyrite Senobia Torres</div><div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;"><br />
<b><span style="font-size: large;">Life stages </span></b><br />
<br />
<a href="http://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=1&tax_subject=395">http://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=1&tax_subject=395</a></div><div style="background-color: transparent; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;"></div><section class="Module resources"><header><section><section class="Module resources"><header><section><span class="forwebonly"> <b><span style="font-size: large;">Fact sheet</span></b></span></section></header></section></section></header></section></div><div data-profile="AuthorProfileContainer"><section class="Module resources"><header><section><section class="Module resources"><header><section><span class="forwebonly"><br />
</span></section></header></section></section></header></section></div><div data-profile="AuthorProfileContainer"><section class="Module resources"><header><section><section class="Module resources"><header><section><span class="forwebonly"><a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_and_your_life_stages?open">Food and your life stages - Better Health Channel</a><br />
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Our nutritional requirements change as we move through different life stages. Adolescence, pregnancy, lactation, menopause and ageing all place extra demands on the body. These demands need to be met by our daily diet to maintain the best of health. </span></section></header></section></section></header></section><br />
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<u><b><span style="font-size: x-large;">Food and your life stages</span></b></u></div><div data-profile="AuthorProfileContainer"><br />
Our nutritional needs change with different life stages. To be fit and healthy, it is important to take<br />
into account the extra demands placed on your body by these changes.<br />
To meet your body’s regular nutritional needs, you should consume:<br />
• A wide variety of nutritious foods<br />
• Water on a daily basis<br />
• Enough kilojoules for energy, with carbohydrates as the preferred source<br />
• Adequate protein for cell maintenance and repair<br />
• Fat-soluble and water-soluble vitamins<br />
• Essential minerals such as iron, calcium and zinc<br />
• Foods containing plant-derived phytochemicals, which may protect against heart disease,<br />
diabetes, some cancers, arthritis and osteoporosis.</div><div data-profile="AuthorProfileContainer"><br />
A varied diet that concentrates on fruits, vegetables, whole grains, legumes, dairy foods and lean<br />
meats can meet these basic requirements.</div><div data-profile="AuthorProfileContainer"><br />
<b>Babies – birth to six months of age</b><br />
Infants usually double their length and triple their weight between birth and one year of age.<br />
Breast milk generally supplies a baby with the required amounts of nutrients, fluids and energy up<br />
to about six months of age. Where possible, breast milk is preferred to formula, as it contains<br />
many protective and immunological factors that benefit the baby’s development.<br />
Breast milk or correctly prepared infant formula provides enough water for a healthy infant to<br />
replace any water losses. However, all infants need extra water once solid foods are introduced.<br />
<b>Babies – six to 12 months of age</b><br />
Solids should be introduced around six months of age. Different societies have their own traditions<br />
about which food is more appropriate to start with – culturally appropriate foods and preparation<br />
methods should be encouraged when these are nutritionally adequate.<br />
As a baby is gradually weaned from the breast or bottle and new solids are introduced, there may<br />
be reduced body stores of iron. <b>To maintain nutrient body stores:</b><br />
• Give your baby foods that are rich in iron, such as iron-enriched infant cereals. Ironenriched<br />
rice-based cereals are frequently recommended as the first food to be introduced,<br />
as there is the additional benefit of a lower risk of an allergic reaction.<br />
• Fruits and vegetables should be introduced after the cereals. They are important for<br />
vitamin and mineral content and to introduce new textures, tastes and colours.<br />
• Meat, poultry, fish and whole eggs are generally introduced last.<br />
• Don’t add salt or sugar to your baby’s food, it is unnecessary.<br />
• Avoid cow’s milk as the main drink in the first 12 months.<br />
• Introduce foods one at a time. Offer new foods once every three to four days to avoid<br />
confusion and to rule out food allergy and sensitivity.<br />
• Feed babies during illness and feed up after illness. Give ample liquids if your baby has<br />
diarrhoea.<br />
• Occasional exposure of the skin to sunlight is usually enough to provide a baby’s vitamin D<br />
requirements but this does vary from season to season and with skin colour.<br />
<b>Young children</b><br />
Once a child is eating solids, offer a wide range of foods to ensure adequate nutrition. Young<br />
children are often picky with food but should be encouraged to eat from a wide variety of foods.<br />
Food and your life stages Page 1 of 4<br />
During childhood, children tend to vary their food intake (spontaneously) to match their growth<br />
patterns. Children’s food needs vary widely, depending on their growth and their level of physical<br />
activity. Like energy needs, a child’s needs for protein, vitamins and minerals increase with age.<br />
Ideally, children should be accumulating stores of nutrients in preparation for the rapid growth<br />
spurt experienced during adolescence.<br />
Food-related problems for young children include overweight, obesity, tooth decay and food<br />
sensitivities.<br />
<b>Recommendations include:</b><br />
• If a child is gaining inappropriate weight for growth, limit energy-dense, nutrient-poor<br />
snack foods. Increase your child’s physical activity. You could also limit the amount of<br />
television watching.<br />
• Tooth decay can be prevented with regular brushing and visits to the dentist. Avoid sugary<br />
foods, especially if sticky or acidic.<br />
• Ensure your child has enough fluids, especially water.<br />
• Be aware of foods most likely to cause allergic reactions, including peanuts, shellfish and<br />
cow’s milk. Be particularly careful if there is a family history of food allergy.<br />
<b>Children entering their teenage years</b><br />
The growth spurt as children move into adolescence needs plenty of kilojoules and nutrients. For<br />
girls, this generally occurs around 10 to 11 years of age. For boys it occurs later, at around 12 to<br />
13 years.<br />
•<b> Recommendations include:</b><br />
• The extra energy required for growth and physical activity needs to be obtained from foods<br />
that also provide nutrients instead of just ‘empty calories’.<br />
• Takeaway and fast foods need to be balanced with nutrient-dense foods such as wholegrain<br />
breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats.<br />
• Dairy products should be included to boost calcium intake – this is especially important for<br />
growing bones.<br />
<b>Older teenagers and young adults</b><br />
Moving away from home, starting work or study, and the changing lifestyle that accompanies the<br />
late teens and early 20s can cause dietary changes that are not always conducive to good health.<br />
<b>Recommendations include:</b><br />
• Make a deliberate effort to keep physically active.<br />
• Limit alcohol intake.<br />
• Reduce the amount of fats and salt in the daily diet.<br />
• Be careful to include foods rich in iron and calcium.<br />
• Establish healthy eating habits that will be carried on into later life.<br />
<b>Pregnant women</b><br />
A pregnant woman should concentrate on increasing her nutrient intake, rather than her kilojoule<br />
intake, particularly in the first and second trimesters. In Australia, pregnant women are expected<br />
to gain about 10–13kg during pregnancy. However, this depends on the pre-pregnancy weight of<br />
the mother.<br />
<b>Recommendations include:</b><br />
• Not ‘crash dieting’, as this can have a negative impact on the baby.<br />
• Not ‘eating for two’, as this will lead to unnecessary weight gain. A healthy pregnancy only requires about an extra 850–1,100 kilojoules a day during the second and third trimester, which is equivalent to a glass of milk or a sandwich.<br />
• Concentrate on diet quality rather than quantity.<br />
• Accommodate cravings, but don’t let them replace more nutritious foods.<br />
<br />
• Nutrients for which there are increased requirements during pregnancy include folate, iron<br />
and iodine. Iron supplements are often advised, but don’t take them unless your doctor<br />
recommends them. Folate is important three months before and in the first trimester of<br />
pregnancy to avoid neural tube defects (like spina bifida) in the baby. All women of<br />
childbearing age should eat high folate foods or take a folate supplement (remember to<br />
talk to your doctor first).<br />
• The recommended intake of calcium does not specifically increase during pregnancy. It is however, very important that pregnant women do meet calcium requirements during pregnancy.<br />
• No one knows the safe limit of alcohol consumption during pregnancy, recommendations are to not drink at all.<br />
• Being physically active has many benefits. If you are active and fit and are experiencing a normal pregnancy, you can remain physically active during your pregnancy. Otherwise, consult your doctor for advice.<br />
• Drink plenty of fluids.<br />
• Do not smoke – both direct and passive smoking are associated with growth retardation,<br />
increased risk of spontaneous abortion, stillbirths, placental complications and low birth<br />
weight.<br />
<b>Breastfeeding mothers</b><br />
Breastfeeding mothers need a significant amount of extra energy to cope with the demands of breastfeeding. This extra energy should come in the form of nutrient-dense foods to assist in meeting the extra nutrient requirements that also occur when breastfeeding.<br />
<b>Recommendations include</b>:<br />
• Eat enough food – breastfeeding burns through extra kilojoules.<br />
• Eat foods that are nutrient dense – especially those foods that are rich in folate, iodine, zinc and calcium.<br />
• Eat and drink regularly – breastfeeding may increase the risk of dehydration and cause<br />
constipation.<br />
<b>Menopausal women</b><br />
<b>Thinning of the bones is common in postmenopausal women because of hormone-related changes.<br />
Recommendations include:</b><br />
• Eat foods rich in calcium – such as milk or, if necessary, take calcium supplements as prescribed by a doctor.<br />
• Weight-bearing exercises – such as walking or weight training can strengthen bones and help maintain a healthy body weight.<br />
• A high fibre, low fat and low salt diet – a diet high in phytoestrogens has been found to reduce many symptoms of menopause, such as hot flushes. Good food sources include soy products (tofu, soymilk), chickpeas, flax seeds, lentils, cracked wheat and barley.<br />
• A variety of wholegrain, nutrient-dense food – whole grains, legumes and soy-based foods (such as tofu, soy and linseed cereals), fruits and vegetables, and low fat dairy products.<br />
<b>Older people</b><br />
Many people eat less as they get older – this can make it harder to make sure your diet has enough variety to include all the nutrition you need.<br />
<b>Recommendations include:</b><br />
• Be as active as possible to encourage your appetite and maintain muscle mass.<br />
• Remain healthy with well-balanced eating and regular exercise.<br />
• Eat foods that are nutrient dense rather than energy dense including eggs, lean meats, fish, liver, low fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.<br />
• If possible, try to spend some time outside each day to boost your vitamin D synthesis for healthy bones.<br />
• Limit foods that are high in energy and low in nutrients such as cakes, sweet biscuits and soft drinks.<br />
• Choose foods that are naturally high in fibre to encourage bowel health.<br />
• Limit the use of table salt, especially during cooking.<br />
<br />
• Choose from a wide variety of foods and drink adequate fluids.<br />
• Share mealtimes with family and friends.<br />
.<br />
<br />
<div class="contentHeader"><h1><a href="http://www.healthinsite.gov.au/topics/Diet_and_Conditions">Diet and Conditions</a></h1></div>Diet can play a central role in the control and prevention of some medical conditions such as Overweight, Diabetes and Cardiovascular Diseases.<br />
Follow the links below to find nutritional information to help in preventing or living with such illnesses.</div>Ms Kreishttp://www.blogger.com/profile/10334764693325963491noreply@blogger.com0tag:blogger.com,1999:blog-6897170726088881490.post-30615145517235439922011-03-15T17:42:00.000-07:002011-03-15T17:42:51.379-07:00Nutrition for School Children-Introduction to Nutrition<h2>Introduction to Nutrition</h2><ul><li><img align="right" alt="Nutrition" height="267" hspace="5" src="http://www.virtualmedicalcentre.com/uploads/VMC/PageImages/fruit_smile_180.jpg" title="Nutrition" vspace="5" width="180" /><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#C1" title="Introduction to nutrition">Introduction to nutrition</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#C2" title="Why is nutrition important?">Why is nutrition important?</a> <ul><li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c3" title="BMI and children">BMI and children</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c4" title="Body fat distribution and health risk">Body fat distribution and health risk</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c5" title="Waist circumference and health risks">Waist circumference and health risks</a></li>
</ul></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c6" title="Associated health conditions">Associated health conditions</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c7" title="Essential nutrient requirements ">Essential nutrient requirements</a> <ul><li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c8" title="Energy balance">Energy balance</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c9" title="Carbohydrates">Carbohydrates</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c10" title="Protein ">Protein</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c11" title="Fats and oils">Fats and oils</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c12" title="Vitamins">Vitamins</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c13" title="Minerals">Minerals</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c14" title="Water">Water</a></li>
</ul></li>
</ul><ul><li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c15" title="Balanced diet">Balanced diet</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c16" title="Healthy eating pyramid">Healthy eating pyramid</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c17" title="Glycaemic index and glycaemic load">Glycaemic index and glycaemic load</a></li>
<li><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=59#c18" title="Tips for healthy eating">Tips for healthy eating</a></li>
</ul><h3><a href="" name="C1" title="C1"></a><br />
Introduction to nutrition</h3><strong>Nutrition</strong> is defined as the processes by which an animal or plant takes in and utilises <strong>food substances</strong>. <strong>Essential nutrients</strong> include protein, carbohydrate, fat, vitamins, minerals and electrolytes. Normally, 85% of <strong>daily energy use</strong> is from fat and carbohydrates and 15% from protein. In humans, nutrition is mainly achieved through the process of putting foods into our mouths, chewing and swallowing it. The required amounts of the essential nutrients differ by age and the state of the body, for example: physical activity, diseases present (e.g. <a href="http://www.virtualmedicalcentre.com/diseases.asp?catid=95&centre=med" title="Prostate cancer">prostate cancer</a>, <a href="http://www.virtualmedicalcentre.com/diseases.asp?catid=73&centre=med" title="Breast cancer">breast cancer</a> or weakened bones – known as <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=501" title="Osteoporosis">osteoporosis</a>), medications, <a href="http://www.virtualmedicalcentre.com/featuredpages.asp?page=5" title="Pregnancy">pregnancy</a> and <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=57" title="Breastfeeding">lactation</a>.<br />
<h3><a href="" name="C2" title="C2"></a><br />
Why is nutrition important?</h3>Nutrition is essential for growth and development, health and wellbeing. Eating a healthy diet contributes to preventing future illness and improving quality and length of life. Your <strong>nutritional status</strong> is the state of your health as determined by what you eat. There are several ways of assessing nutritional status, including anthropometric (i.e. physical body measurement), food intake and biochemical measurement. <br />
Your <a href="http://www.virtualmedicalcentre.com/investigations.asp?sid=45" title="Body mass index">body mass index</a> (<strong>BMI</strong>) is a good indicator of your nutritional status. It takes into account your weight and height, and correlates well with total body fat expressed as a percentage of body weight. The correlation depends on age, with the highest correlation seen in ages 26–55 years and the lowest in the young and the elderly. If you take your weight in kilograms and divide it by your height in metres squared, the figure you obtain is your BMI. <br />
<blockquote><table border="0" cellpadding="0" cellspacing="0"><tbody>
<tr><td rowspan="2">BMI </td><td rowspan="2">= </td><td><div align="center"><u>___weight (kg)___ </u></div></td></tr>
<tr><td>height x height (m<sup>2</sup>)</td></tr>
</tbody></table></blockquote><div>High values indicate excessive fat stores and low values indicate insufficient fat stores. Your BMI can therefore be used as a diagnostic tool for both over-nutrition and under-nutrition. If your BMI is between 25.0 and 29.9 you are classisfied as overweight. If it is above 30.0, you are classified as <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=474" title="Obesity">obese</a>. The healthy BMI range is 18.5–24.9. However, the BMI is best used together with <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=847" title="Waist circumferance">waist circumference</a>.</div><form action="" id="frmbmi" method="GET" name="frmbmi"><table align="center" cellspacing="0px" class="calcbmi"><tbody>
<tr class=""><td class="bmifirstcolumn"> </td><td class="bmiheading" colspan="2">Body Mass Index (BMI) Calculator</td></tr>
<tr class="instructions"><td class="bmifirstcolumn"> </td><td colspan="2">Enter your height and weight below to find out your BMI.</td></tr>
<tr><td class="bmifirstcolumn"> </td><td valign="middle"><label for="bmiweight">Weight (kg):</label></td><td><input class="bmiinput" id="bmiweight" name="bmiweight" type="text" value="" /></td></tr>
<tr><td class="bmifirstcolumn"> </td><td><label for="bmiheight">Height (m):</label></td><td><input class="bmiinput" id="bmiheight" name="bmiheight" type="text" value="" /></td></tr>
<tr class="instructions"><td class="bmifirstcolumn"> </td><td> </td><td><input id="subbmi" name="subbmi" type="button" value="Calculate" /> <input id="bmiclr" name="bmiclr" type="reset" value="Clear" /></td></tr>
<tr><td class="bmifirstcolumn"> </td><td><label for="bmibmi">Body Mass Index:</label></td><td><input class="bmiinput" id="bmibmi" name="bmibmi" type="text" value="" /></td></tr>
<tr class="calchead"><td class="bmifirstcolumn"> </td><td class="acenter" colspan="2"><a href="http://www.virtualmedicalcentre.com/investigations.asp?sid=45">What does this mean?</a></td></tr>
</tbody></table></form><noscript><p>This tool needs Javascript enabled to run.</p><p>The formula for calculating your body mass index is:<br />BMI = weight (kilograms) / (height (metres) * height (metres))<br /><br />For example:<br />A man who weighs 85 kilograms and is 1.8 metres tall would have a BMI of<br />BMI = 85 / (1.8 * 1.8)<br />BMI = 85 / 3.24<br />BMI = 26.2</p></noscript><div style="text-align: center; width: 100%;"><div style="font-size: smaller; margin-left: auto; margin-right: auto; width: 300px;">This information will be collected for educational purposes, however it will remain anonymous.</div></div>BMI calculations will <strong>overestimate</strong> the amount of body fat for: <br />
<ul><li>Body builders; </li>
<li>Some high performance athletes; </li>
<li>Pregnant women.</li>
</ul>BMI calculations will <strong>underestimate</strong> the amount of body fat for: <br />
<ul><li>The elderly; </li>
<li>People with a physical disability who are unable to walk and may have muscle wasting.</li>
</ul>BMI is not the best measure of weight and health risk. A person's waist circumference is a better predictor of health risk than BMI.<br />
<table border="0"><tbody>
<tr><td><img alt="Body mass index" height="100" hspace="5" src="http://www.virtualmedicalcentre.com/uploads/VMC/PageImages/feat_weight.jpg" title="Body mass index" vspace="5" width="100" /> </td><td> <em>For more information, see </em><a href="http://www.virtualmedicalcentre.com/healthinvestigations.asp?sid=45" title="Body mass index"><em>Body Mass Index (BMI)</em></a><em>.</em></td></tr>
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BMI and children</strong><br />
The healthy weight range for adults of a BMI of 20 to 25 is not a suitable measure for children. <br />
For adults who have stopped growing, an increase in BMI is usually caused by an increase in body fat. But as children grow, their amount of body fat changes and so will their BMI. For example, BMI usually decreases during the preschool years and then increases into adulthood. <br />
For this reason, a BMI calculation for a child or an adolescent must be compared against age and gender percentile charts. These charts should be used only by health professionals such as your general practitioner, child health nurse, or dietitian. <br />
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Body fat distribution and health risk</strong><br />
<img align="right" alt="Nutrition" height="167" hspace="5" src="http://www.virtualmedicalcentre.com/uploads/VMC/PageImages/apple_pear_250.jpg" title="Nutrition" vspace="5" width="250" />A person's waist circumference is a better predictor of health risk than BMI. Having fat around the abdomen or a 'pot belly', regardless of your body size, means you are more likely to develop certain obesity-related health conditions. Fat predominantly deposited around the hips and buttocks doesn't appear to have the same risk. Men, in particular, often deposit weight in the waist region. <br />
Studies have shown that the distribution of body fat is associated with an increased prevalence of <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=826" title="Diabetes">diabetes</a>, <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=812" title="Hypertension">hypertension</a>, <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=487" title="Hypercholesterolaemia">high cholesterol</a> and cardiovascular disease. <br />
Generally, the association between health risks and body fat distribution is as follows: <br />
<ul><li>Least risk – slim (no pot belly); </li>
<li>Moderate risk – overweight with no pot belly; </li>
<li>Moderate to high risk – slim with pot belly; </li>
<li>High risk – overweight with pot belly.</li>
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Waist circumference and health risks</strong><br />
Waist circumference can be used to indicate health risk.<br />
For men: <br />
<ul><li>94 cm or more – increased risk; </li>
<li>102 cm or more – substantially increased risk. </li>
</ul>For women: <br />
<ul><li>80 cm or more – increased risk; </li>
<li>88 cm or more – substantially increased risk.</li>
</ul>Being <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=6" title="Physical exercise">physically active</a>, avoiding <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=3" title="Dangers of cigarette smoking">smoking</a> and eating unsaturated fat instead of <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=2410" title="Saturated fat">saturated fat</a> have been shown to decrease the risk of developing abdominal obesity.<br />
When there is an imbalance between your nutrient requirements and your intake, malnutrition sets in. There are two forms of malnutrition – under-nutrition and over-nutrition. Over-nutrition is common in many developed countries, including Australia.<br />
<table border="0"><tbody>
<tr><td><img alt="Waist circumference" height="100" hspace="5" src="http://www.virtualmedicalcentre.com/uploads/VMC/PageImages/3168_waist_circ_small.jpg" title="Waist circumference" vspace="5" width="100" /> </td><td> <em>For more information, see <a href="http://www.virtualmedicalcentre.com/healthinvestigations.asp?sid=74" title="Waist circumference (WC)"><em>Waist Circumference (WC)</em></a><em>.</em></em></td></tr>
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Associated health conditions</h3>Dietary factors are associated with some leading causes of death, such as:<br />
<ul><li><a href="http://www.virtualmedicalcentre.com/diseases.asp?did=758" title="Coronary heart disease">Coronary heart disease</a>;</li>
<li>Some types of cancer; </li>
<li><a href="http://www.virtualmedicalcentre.com/diseases.asp?catid=301&centre=med" title="Stroke">Stroke</a>;</li>
<li>Type 2 diabetes mellitus.</li>
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Essential nutrient requirements</h3>Nutrients can be described as the chemical components of food and can be classified into six broad groups: carbohydrates, proteins, fats, vitamins, minerals and water. Water is not technically a nutrient, but it is essential for the utilisation of nutrients. Nutrients perform various functions in our bodies, including energy provision and maintaining vital processes such as digestion, breathing, growth and development.<br />
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<strong>Energy balance</strong> <br />
Your energy requirement depends on your age, size and activity level. If your energy intake equals the amount of energy you expend, then you are in energy balance. If your intake exceeds your expenditure, the excess energy is converted to body fat and you gain weight. On the other hand, if your intake is less than your expenditure, your body uses up fat stores and you lose weight. Therefore, for weight to remain stable, the total amount of <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=673" title="Calories">calories</a> that are consumed must not exceed the total that is used up through metabolic processes (e.g. exercising, sweating, breathing). Energy intake must match energy output. The average energy intake is about 2800 kcal/day for men and 1800 kcal/day for women, although this varies with body size and activity level.<br />
<table class="cctable"><tbody>
<tr><td class="calcheading ccheading">Calorie Counter</td></tr>
<tr><td class="ccbody">Calculate your daily calorie intake and compare it to your recommended daily intake.<br />
<br />
<br />
<a href="http://www.virtualmedicalcentre.com/caloriecounter.asp">Click here to complete the Calorie Counter</a></td></tr>
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<strong>Carbohydrates</strong> <br />
<a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=511" title="Carbohydrate">Carbohydrates</a> can be classified as monosaccharide (e.g. <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=575" title="Glucose">glucose</a>, fructose, galactose), <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=1608" title="Disaccharide">disaccharide</a> (e.g. sucrose, <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=366" title="Lactose">lactose</a>, maltose) and polysaccharide (e.g. starch, fibre). Carbohydrates must be reduced to the simplest form of glucose (through digestion) before your body can make use of them. Carbohydrates should make up at least 55% of your total energy intake. The <a href="http://www.virtualmedicalcentre.com/anatomy.asp?sid=24" title="Brain">brain</a> is a special part of the body that depends primarily on glucose for its energy and requires about 100 g/day of glucose for fuel. In some situations, the body can compensate for decreased levels of carbohydrates by using alternative energy pathways such as burning fatty acids.<br />
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<strong>Protein</strong> <br />
<a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1118" title="Protein">Protein</a> is important for the production, maintenance and repair of tissues in the body. When energy intake is insufficient, protein intake must be raised. This is because ingested proteins are preferentially directed towards glucose (sugar) synthesis and oxidation. The tissues and organs in the body are made up of protein and protein compounds. <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=186" title="Enzyme">Enzymes</a> (biological catalysts), <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=171" title="Antibodies">antibodies</a> and <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=201" title="Hormone">hormones</a> also consist of protein. The building blocks of protein are called <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=1527" title="Amino acids">amino acids</a>. The body can make all of the 20 amino acids except eight, which are termed essential amino acids. These are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Histidine is essential only for infants. The number and nature of amino acids present in a particular protein determines that protein's characteristics. <br />
For adults, the <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=1297" title="Recommended dietary allowance">recommended dietary allowance</a> of protein is about 0.75 g/kg body weight per day. Animal products tend to have the highest amount of proteins, followed by legumes (beans), <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=107" title="Cereal grains">cereals</a> (rice, wheat, corn) and roots. Animal protein (from <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=110" title="Meat and meat products">meat</a>, eggs, fish, <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=94" title="Milk and milk products">milk</a>) contains all the essential amino acids and is normally referred to as 'complete' or 'high biological value' protein. Protein derived from plants lack one or two essential amino acids. However, a good combination of plant-based protein can be of equal value to animal protein. For example, legumes lack methionine but have adequate amounts of lysine. Cereals, on the other hand, lack lysine but have a lot of methionine. Therefore, a mixture of rice and beans will supply all the essential amino acids. <br />
Excess protein cannot be stored in the body, so we need to consume protein daily. Consuming too much protein is not recommended because it promotes increased calcium excretion through <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=590" title="Urine">urine</a>, which increases the risk of developing osteoporosis. Additionally, too much protein intake may lead to a greater concentration of the amino acid <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=876" title="Homocysteine">homocysteine</a> in the blood, and the subsequent conversion to thiolactone. Thiolactone is associated with increased levels of <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=97" title="Atherosclerosis">atherosclerosis</a> and <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=2543" title="Endothelium">endothelial</a> damage.<br />
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<strong>Fats and oils</strong><br />
<img align="right" alt="Nutrition" height="267" hspace="5" src="http://www.virtualmedicalcentre.com/uploads/VMC/PageImages/oil_180.jpg" title="Nutrition" vspace="5" width="180" />Most of the fats we consume occur in foods as <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=514" title="Triglycerides">triglycerides</a>. A triglyceride is comprised of three fatty acid molecules attached to a glycerol molecule. Fatty acids are made up of carbon and hydrogen atoms and can be either saturated or unsaturated. <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=2410" title="Saturated fatty acid">Saturated fatty acids</a> (SFA) have the maximum number of hydrogen atoms attached to the carbon chain, while unsaturated fatty acids have less than the required hydrogen atoms. For example, <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=2408" title="Monounsaturated fatty acid">monounsaturated fatty acids</a> (e.g. oleic acid) have two hydrogen atoms missing. Monounsaturated fats are found mainly in nuts, avocados, olive oil, canola oil, grapeseed oil, peanut oil, flaxseed oil, sesame oil, corn oil, safflower oil, sunflower oil, etc. <br />
<a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=2409" title="Polyunsaturated fatty acid">Polyunsaturated fatty acids</a> (PUFA) have more than two hydrogen atoms missing (e.g. linoleic acid and linolenic acid). Linoleic and linolenic acids are regarded as essential fatty acids (EFAs) because the body cannot make them. There are two categories of EFAs: omega-3 and omega-6. The number that comes after "omega-" represents the position of the first double bond, counting from the terminal methyl group on the molecule. <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=2413" title="Omega-3 fatty acid">Omega-3 fatty acids</a> are derived from linolenic acid and omega-6 from linoleic acid. Alpha linolenic acid (ALA) is converted into eicosapentaenoic acid (EPA), and later into docosahexaenoic acid (DHA) in the body. Sources of omega-3 fats include salmon, mackerel, sardines, anchovies, tuna, flaxseed oil, walnuts, etc. Sources of omega-6 fats include palm oil, soybean oil, canola oil, sunflower oil, nuts, etc. Evidence from research indicates that omega-3 fatty acids reduce <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=116" title="Inflammation">inflammation</a> and help prevent certain chronic diseases such as <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=758" title="Coronary heart disease">heart disease</a> and <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=503" title="Rheumatoid arthritis">arthritis</a>. Omega-3 fatty acids are highly concentrated in the brain and appear to be crucial to brain function as well as normal growth and development. Infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk of mental impairment. <br />
Generally, saturated fatty acids raise blood cholesterol levels, whereas unsaturated fatty acids lower them. Saturated fats are found in foods such as butter, meat and dairy fats. <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=1299" title="Trans fats">Trans fats</a> are artificially created during food processing. In the body, trans fats act in a similar way to saturated fats and may raise cholesterol levels. These fats are considered to be harmful to your health. Trans fats are found mainly in deep-fried fast foods and processed foods made with margarine.<br />
Fats are a concentrated and rich source of energy. It is recommended that your total fat intake is no more than 30% of your energy (calorie/kilojoule) intake. Polyunsaturated fat should be less than 10% of energy, and saturated fat and trans fat together should be less than 10%. The rest of your fat intake should consist of monounsaturated fat.<br />
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<strong>Vitamins</strong> <br />
<a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=1736" title="Vitamins">Vitamins</a> constitute a group of nutrients that are needed in small quantities. Like amino and fatty acids, most vitamins cannot be made in the body and must be obtained from dietary sources. Only <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1132" title="Vitamin D">vitamin D</a> can be manufactured by the body. Essential vitamins are grouped into two families: water soluble and fat soluble. Water soluble vitamins can dissolve in water (thiamine, riboflavin, niacin, <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1134" title="Vitamin C">vitamin C</a>, <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=1035" title="Folic acid">folic acid</a>). These cannot be stored by the body and need to be consumed every day. Fat soluble vitamins can dissolve in a fat medium (vitamins A, D, <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=1135" title="Vitamin E">E</a>, K). These are taken into our bodies when we consume fat-containing foods. Vitamins are needed for various reasons, including the formation of hormones and blood cells. They generally act as coenzymes. An inadequate supply of vitamins in our diet leads to the development of diseases.<br />
<ul><li><strong>Vitamin A:</strong> Derived from carotene, <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1119" title="Vitamin A">vitamin A</a> affects vision, reproduction, and the formation and maintenance of <a href="http://www.virtualmedicalcentre.com/anatomy.asp?sid=2" title="Skin">skin</a>, <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=185" title="Mucous membranes">mucous membranes</a>, bones and <a href="http://www.virtualmedicalcentre.com/anatomy.asp?sid=23" title="Teeth">teeth</a>. Deficiency results in night blindness (difficulty in adapting to darkness). The body obtains vitamin A from either carotene (vitamin A precursor) or by absorbing ready-made vitamin A from plant-eating organisms. Carotene is found in dark green leafy vegetables and yellow-orange fruit/vegetables. Pre formed vitamin A is found in milk, butter, cheese, egg yolk, liver, and fish-liver oil.</li>
<li><strong>Vitamin B complex: </strong>The vitamin B complex is a mixture of eight essential vitamins necessary to enhance <a href="http://www.virtualmedicalcentre.com/anatomy.asp?sid=20" title="Immune system">immune</a> and <a href="http://www.virtualmedicalcentre.com/anatomy.asp?sid=34" title="Central nervous system">nervous</a> system function, and promote cell growth and division. Pregnant or lactating women, <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=89" title="Alcoholism">alcoholics</a> and the elderly are more likely to suffer from vitamin B deficiency.</li>
<li><strong>Vitamin B1 (thiamine):</strong> Thiamine, or <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=1120" title="Vitamin B1">vitamin B1</a>, acts as a catalyst in carbohydrate metabolism. Thiamine deficiency causes beriberi, a vitamin deficiency disorder characterised by muscular weakness, swelling of the heart and <a href="http://www.virtualmedicalcentre.com/symptoms.asp?sid=36" title="Muscle cramps">leg cramps</a>. In severe cases, beriberi may lead to <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=690" title="Heart failure">heart failure</a> and death. The richest dietary sources of thiamine are pork, organ meats (liver, heart, and kidney), brewer's yeast, lean meats, eggs, leafy green vegetables, whole or enriched cereals, wheat germ, berries, nuts, and legumes.</li>
<li><strong>Vitamin B2 (riboflavin):</strong> Riboflavin, or <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1121" title="Vitamin B2">vitamin B2</a>, acts as a coenzyme in the metabolism of carbohydrates, fats, and respiratory proteins. The best sources of riboflavin are liver, milk, meat, dark green vegetables, whole grain and enriched cereals, pasta, bread and mushrooms.</li>
<li><strong>Vitamin B6 (pyroxidine):</strong> Pyridoxine, or <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1122" title="Vitamin B6">vitamin B6</a>, is necessary for the absorption and metabolism of amino acids. It also plays a role in the body's use of fats and in the formation of red <a href="http://www.virtualmedicalcentre.com/anatomy.asp?sid=30" title="Blood function and composition">blood</a> cells. The best sources of pyridoxine are whole grains, cereals, bread, liver, avocados, spinach, green beans and bananas.</li>
<li><strong>Folic acid (vitamin B9 or folacin)</strong>: <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1035" title="Vitamin B9">Folic acid</a> is a coenzyme needed for forming body protein and <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=770" title="Haemoglobin">haemoglobin</a>. Folic acid deficiency is associated with <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=2533" title="Neural tube defects">neural tube defects</a>. Dietary sources are organ meats, leafy green vegetables, legumes, nuts, whole grains and brewer's yeast. Folic acid is lost in foods stored at room temperature and during cooking.</li>
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<strong>Minerals</strong> <br />
Minerals are essential, acting as cofactors of enzymes (i.e. enzymes would not exist or function without minerals). Some of the minerals necessary for health are:<br />
<ul><li><strong>Calcium:</strong> <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1036" title="Calcium">Calcium</a> is a very important mineral in the diet, especially for women at <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=661" title="Menopause">menopause</a>. The major function of calcium is to build and help maintain strong bones. It can stop the onset of <a href="http://www.virtualmedicalcentre.com/diseases.asp?did=501" title="Osteoporosis">osteoporosis</a> and reduce bone loss and fragility. It is involved in <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=759" title="Blood clotting">blood clotting</a>. Calcium deficiency can develop when there is a lack of vitamin D.</li>
<li><strong>Iron:</strong> <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1033" title="Iron">Iron</a> in food exists as haem and non-haem iron. Haem iron, found in red meat, is relatively well (20–30%) absorbed. Non-haem iron, found mostly in cereals, pulses, certain vegetables (e.g. spinach) and eggs, is generally less well absorbed. Non-haem iron absorption depends on other factors in the diet. For example, vitamin C and animal protein enhance non-haem iron absorption, while tea, coffee and phytates inhibit it.</li>
<li><strong>Zinc:</strong> <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=1034" title="Zinc">Zinc</a> represents only 0.003% of the human body, but is essential for synthesising protein, <a href="http://www.virtualmedicalcentre.com/anatomy.asp?sid=37" title="DNA">DNA</a> and <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=2266" title="RNA">RNA</a>. It is required for growth in all stages of life. Sources include meats, oysters and other seafood, milk, and egg yolk.</li>
</ul><h3>Calcium Intake Calculator</h3><div class="smallcont"><div class="toolTitle">How much calcium do you consume?</div><div class="toolSmallQuestions"><table border="0"><tbody>
<tr> <td><img alt="Calcium calculator" height="163" src="http://www.virtualmedicalcentre.com/uploads/VMC/Tools/calcium.jpg" style="float: left; margin: 5px;" title="Calcium calculator" width="150" /></td> <td> Calcium is found in many foods, in particular dairy products and to a lesser degree bony fish, nuts and legumes, fruit and vegetables. It plays an important role in building and maintaining healthy bones and teeth.<br />
Individuals need to consume sufficient amounts of calcium throughout their lifespan. Calcium requirements increase throughout childhood, peak during puberty, then stabilise until an individual is approximately 50 years old, when bone mass deteriorates and more calcium is required.<br />
</td> </tr>
</tbody> </table><div style="text-align: center;"><a href="http://www.virtualmedicalcentre.com/calc.asp?calc=calcium&sid=32">Click here to calculate your required calcium intake</a></div></div></div><a href="" name="c14" title="c14"></a><br />
<strong>Water</strong> <br />
For adults, 1–1.5 mL water per kcal of energy expenditure is usually sufficient to allow for normal changes in physical activity, sweating, and dietary solute load. Water losses consist of 50–100 mL/day through faeces (stools), 500–1000 mL/day by evaporation, and approximately 1000 mL/day through urine. If external losses increase, we must increase the amount of water we ingest. In special circumstances such as <a href="http://www.virtualmedicalcentre.com/symptoms.asp?sid=44" title="Diarrhoea">diarrhoea</a> and <a href="http://www.virtualmedicalcentre.com/symptoms.asp?sid=8" title="Vomiting">vomiting</a>, water requirements further increase.<br />
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Balanced diet</h3><div class="vid"><h3>Virtual Medical Centre Video</h3><div class="vidtext"><a align="center" href="http://www.virtualmedicalcentre.com/videopage.asp?vidid=546" title="Dietary Changes for a Healthier Lifestyle"><img alt="Play video on Dietary Changes for a Healthier Lifestyle." border="0" class="thumb" height="115px" hspace="10" src="http://www.virtualmedicalcentre.com/video/largethumbs/LIPITOR_2_1.jpg" vspace="10" width="155px" /></a>Watch a video on <a align="center" href="http://www.virtualmedicalcentre.com/videopage.asp?vidid=546" title="Play video on Dietary Changes for a Healthier Lifestyle.">Dietary Changes for a Healthier Lifestyle</a></div></div> It is critical that nutrients in our body are available in sufficient amounts and in the right proportions. This can be achieved by eating a balanced diet. We must eat a variety of foods, since different foods contain different nutrients in varying amounts. In stressing the importance of variety in our diet, Nutrition Australia encourages all Australians to ensure that their daily diet includes 30 individual foods. This may appear impossible at first thought, but in reality can easily be attained by eating typical diets based on carefully selected foods. Food selection based on the 'Healthy Eating Pyramid' can assist you in planning your meals for a balanced and healthy diet. <br />
A healthy diet consists mainly of plant foods (e.g. fruits and vegetables, potatoes, cereals, etc.) and moderate amounts of animal products (e.g. milk, fish, lean red meat and poultry). Fats and oils should normally provide less than 30% of our energy, and less than 10% of this should be saturated fat. Lean red meat, poultry and fish, eggs and dairy foods are rich sources of animal protein. Dairy foods, apart from supplying quality protein, are good sources of calcium. Good vegetable sources of protein include legumes (e.g. peanuts, lentils, kidney beans), soya products (e.g. tofu), grains, nuts and seeds.<br />
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Healthy eating pyramid</h3>The food pyramid is a simple practical guide to selecting varied foods for meals. The Australian Nutrition Foundation Inc. (Nutrition Australia) has developed its own food pyramid. The rationale behind the food pyramid emphasises the need to include generous amounts of plant-based foods (cereals, legumes, fruits and vegetables) and moderate amounts of animal products (meat, fish, milk, eggs) in our diets. Furthermore, our diet should contain only small amounts of energy-dense foods (e.g. sugar, fats and oils). The base of the pyramid (plant-based foods) is broad, and the top (animal products) is narrow. Eating according to the structure of the food pyramid ensures we consume a healthy diet. With care the food pyramid can also assist vegetarians and vegans to consume a nutritionally balanced diet, although some people will require dietary supplements (e.g. vegans will require vitamin B12).<br />
<div style="text-align: center;"><img alt="Food pyramid" height="368" hspace="5" src="http://www.virtualmedicalcentre.com/uploads/VMC/Images/food_pyramid_650.jpg" title="Food pyramid" vspace="5" width="650" /></div><h3><a href="" name="c17" title="c17"></a><br />
Glycaemic index and glycaemic load</h3>Carbohydrates should make up at least 55% of our total daily energy intake. The quality and quantity of these carbohydrates are important in blood sugar and appetite control. After you consume carbohydrate-containing foods, your <a href="http://www.virtualmedicalcentre.com/Medical_Dictionary.asp?termid=380" title="Pancreas">pancreas</a> secretes <a href="http://www.virtualmedicalcentre.com/glossary.asp?termid=141" title="Insulin">insulin</a> to break the carbohydrates down into their building blocks. Insulin acts to lower blood glucose levels. When your blood glucose levels decrease to a particular level, your brain is sent a signal and you become hungry again. <br />
Even though different foods may contain the same amounts of carbohydrate, their effects on <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=39" title="Blood glucose control">blood glucose control</a> may be very different. This has lead to the development of measures such as the <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=49" title="Glycaemic index">glycaemic index</a> (GI) and <a href="http://www.virtualmedicalcentre.com/lifestyle.asp?sid=51" title="Glycaemic load">glycaemic load</a> (GL) of a food product. The concept of GI was formulated by Jenkins and colleagues in 1984. They found that blood glucose response to carbohydrate foods is independent of the amount of carbohydrates they contain. The limitation of the GI lies in the difficulty of translating the concept into practice, since the glycaemic effect of foods is not constant and can vary depending on the way the food is cooked. <br />
Low GI and GL foods have been shown to be associated with health advantages such as decreased blood sugar levels. Foods with a low GI (less than 55) cause a slower and lower rise in blood glucose levels. These include breads such as mixed-grain and oat breads, barley, pasta, noodles, beans, sweet potatoes, green peas and milk. Foods with a high GI (greater than 70) cause a faster and higher rise in blood glucose levels. High GI foods include white bread, steamed white rice and chips. <br />
By incorporating low GI foods into your diet, you will bring down the average GI of your meal, have a lower, slower blood sugar response to the meal and feel 'full' for longer. By consuming low GI foods, you are more likely to be satisfied and feel full for longer periods of time. This helps you to maintain a healthy weight and avoid diseases such as heart disease, diabetes and some cancers. <br />
<table border="0"><tbody>
<tr><td><img alt="Glycaemic index" height="100" hspace="5" src="http://www.virtualmedicalcentre.com/uploads/VMC/PageImages/feat_taco.jpg" title="Glycaemic index" vspace="5" width="100" /> </td><td> <em>For more information, see </em><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=49" title="Glycaemic index (GI)"><em>Glycaemic Index (GI)</em></a><em> and </em><a href="http://www.virtualmedicalcentre.com/healthandlifestyle.asp?sid=51" title="Glycaemic load (GL)"><em>Glycaemic Load (GL)</em></a><em>.</em></td></tr>
</tbody></table><h3><a href="" name="c18" title="c18"></a><br />
Tips for healthy eating</h3>Some tips for maintaining a healthy diet and incorporating the GI index into your daily routine include: <br />
<ul><li>Follow the Dietary Guidelines for Australians and try to incorporate a variety of foods into your eating plan. </li>
<li>Try to use low GI foods instead of high GI foods when possible. </li>
<li>Try to have one low GI food at each meal.</li>
</ul><h3><br />
More information</h3><table border="0"><tbody>
<tr><td><img alt="Nutrition" height="100" src="http://www.virtualmedicalcentre.com/uploads/VMC/MiniPageImages/fruit_smile.jpg" title="Nutrition" width="100" /> </td><td><em>For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see <a href="http://www.virtualmedicalcentre.com/featuredpages.asp?artid=8" title="Nutrition">Nutrition</a>.</em> </td></tr>
</tbody></table><em><br />
Article kindly reviewed by:</em><br />
The DAA WA Oncology Interest Group <br />
<em>and</em> <br />
<a href="http://www.food4health.comfypage.com/" target="_blank" title="Food4Health">Food4Health</a> (Helen Baker Dietitian-APD)<br />
<h3>Reference</h3><ol><li>Dwyer J. Harrisons Principles of Internal Medicine; Nutritional Requirements and Dietary Assessment. USA: The McGraw-Hill Companies; 2006.</li>
<li>Symmonds EM, Symmonds IM. Essential Obstetrics & Gynaecology. Spain: Churchill Livingstone; 2004.</li>
<li>National Womens Health Centre, Nutrition.</li>
<li>Deurenberg P, Westrate JA, Seidell JC. Body mass index as a measure of body fatness: age and sex prediction formulas. Brit J Nutr. 1991; 65: 105-14.</li>
<li>NSW Health, Nutrition & Pain, Community Information Series, Hunter Integrated Pain Service; 2005.</li>
<li>Nutrition Australia. Healthy Eating Pyramid. Australia: Retrieved from: www.nutritionaustralia.org, 1999.</li>
<li>Augustin L, Franceschi S, Jenkins D, et al. Glycemic index in chronic disease: a review. European Journal of Clinical Nutrition. 2002; 56: 1049-71.</li>
</ol>Ms Kreishttp://www.blogger.com/profile/10334764693325963491noreply@blogger.com1tag:blogger.com,1999:blog-6897170726088881490.post-61168299396009353482010-08-16T00:09:00.000-07:002010-08-16T23:28:15.070-07:00Glycaemic Index and the carbohydrate connection.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgJJ2tOI_lnhZ3ejdsleqfzpYQEem6IpOQ__ufSZ-dab9E8Hy8wt8eUD8e3yUqNad9ryXuMTFDRfmkvNhCFzdPDdYgsjdPTIyukgDTvu4wZveoqwyGHGbp0bPH5OHigOzBwfRQ9WNctU2/s1600/carbo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgJJ2tOI_lnhZ3ejdsleqfzpYQEem6IpOQ__ufSZ-dab9E8Hy8wt8eUD8e3yUqNad9ryXuMTFDRfmkvNhCFzdPDdYgsjdPTIyukgDTvu4wZveoqwyGHGbp0bPH5OHigOzBwfRQ9WNctU2/s320/carbo.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq1GHQXozpeJbw3TkfnMlLteW0yo3TgRxqOG9afd19lmHGGYu8lTi5V1H9f820gRkIWymFpyK4f86DD61BkTFgah0WAA7ERflbVzCwejgaqSDlmQtFJ3zInUNRpOn5hkEBHlBrlVXvQs7x/s1600/Carbs.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq1GHQXozpeJbw3TkfnMlLteW0yo3TgRxqOG9afd19lmHGGYu8lTi5V1H9f820gRkIWymFpyK4f86DD61BkTFgah0WAA7ERflbVzCwejgaqSDlmQtFJ3zInUNRpOn5hkEBHlBrlVXvQs7x/s320/Carbs.jpg" /></a></div>Click on the link to find out about carbohydrates and what the GI Index is all about.<br />
<a href="http://www.glycemicindex.com/">What is the glycaemic index?</a><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_jEWPTYyVIXJrjssdB1bdlypljBZfpK6pOAavt1Ldh-mY8HAfWa6qQ3ttKEtu8Iadg2PzNf0uaCRInhPZOtJefVpYlu48GJV3t8pGovo43hCb0hlCGNy21cGhKGOf0KfJvVJYk-lk1sA8/s1600/pancreas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_jEWPTYyVIXJrjssdB1bdlypljBZfpK6pOAavt1Ldh-mY8HAfWa6qQ3ttKEtu8Iadg2PzNf0uaCRInhPZOtJefVpYlu48GJV3t8pGovo43hCb0hlCGNy21cGhKGOf0KfJvVJYk-lk1sA8/s320/pancreas.jpg" /></a></div><br />
<a href="http://www.wereyouwondering.com/what-role-does-the-pancreas-play-in-the-human-body/">What role does the Pancreas play</a> in regulating glucose in our blood?<br />
<br />
Don't forget to visit some of the links on the right hand-side to explore more about nutrition. There are some fun games and quiz's you can do!<br />
<br />
Thanks,<br />
Mrs KreisMs Kreishttp://www.blogger.com/profile/10334764693325963491noreply@blogger.com0tag:blogger.com,1999:blog-6897170726088881490.post-27773290342726059582010-07-30T01:10:00.000-07:002011-04-01T14:58:17.269-07:006 food Nutrients, food plate, dietary pyramid<link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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<span style="font-size: large;"><b>Australian Guide to Healthy Eating.</b></span><br />
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<div style="background-color: white; color: black;"><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">FOOD GROUP</span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Bread & Cereals</span><br />
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</style><b style="background-color: white;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">NUTRIENTS SUPPLIED</span></b><br />
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Fibre, energy, vitamins (esp B<sub>1</sub>), iron and calcium in wholegrain products</span><br />
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</style><b style="background-color: white; color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">DAILY REQUIREMENT</span></b><br />
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">At least four servings daily. Wholegrain products are preferred eg: 1 serving = 1 slice of bread</span><br />
<br />
<div style="background-color: white; color: black;"><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">FOOD GROUP</span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Fruit and Vegetables</span><br />
<br />
<div style="background-color: white;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">NUTRIENTS SUPPLIED</span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Fibre, vitamins (esp C), minerals, water, carbohydrate for energy, </span><br />
<br />
<div style="background-color: white; color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">DAILY REQUIREMENT </span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">At least four servings daily. Raw, cooked or juice.</span><br />
<br />
<div style="background-color: white; color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">FOOD GROUP </span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Meat & Meat Alternative</span><br />
<br />
<div style="color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span><b style="background-color: white; color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">NUTRIENTS SUPPLIED </span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Protein, energy and vitamins and minerals (esp calcium and iron)</span><br />
<br />
<div style="background-color: white; color: black;"><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">DAILY REQUIREMENT</span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">One to two servings daily. 75-100g meat, chicken or fish or 1 cup cooked beans or peas</span><br />
<br />
<div style="color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span><b style="background-color: white;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">FOOD GROUP</span></b><b style="background-color: white;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Milk & Dairy Foods</span><br />
<br />
<div style="background-color: white; color: black;"><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">NUTRIENTS SUPPLIED</span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Protein, energy and vitamins and minerals (esp. calcium)</span><br />
<br />
<span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span><b style="background-color: white; color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">DAILY REQUIREMENT</span></b><br />
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">600ml daily or 200ml yoghurt or 3cm cube of cheese</span><br />
<br />
<div style="background-color: white; color: black;"><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">FOOD GROUP</span></b><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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<br />
<div style="background-color: white; color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">NUTRIENTS SUPPLIED</span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">Energy, essential fatty acids and vitamins (esp A and D)</span><br />
<br />
<div style="background-color: white; color: black;"><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"> </span><b><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">DAILY REQUIREMENT</span></b></div><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;">1 Tablespoon of butter or margarine or 2 tablespoons of cream daily.</span><br />
<br />
<span style="font-family: "Goudy Old Style","serif"; font-size: 12pt;"><span style="font-size: large;">Find out more about Nutrients at the below link. </span></span><br />
<h2><a href="http://www.schoolcanteens.org.au/category/55/nutrients">Nutrients for Healthy Kids</a></h2><h2> </h2><h2 style="color: #990000;">Homework: </h2><h2><span style="font-size: small;">Re-examine your 3 day food diary and identify those needs that fit into the 6 food nutrients and discuss whether they met the Australian Dietary Guidelines.</span></h2><h2><span style="font-size: small;">You can access the guidelines at the link below if you need to refresh your memory. </span></h2><h2><span style="font-size: small;"><a href="http://www.nhmrc.gov.au/publications/synopses/dietsyn.htm">Australian Dietary Guidelines link</a></span></h2><h2><span style="font-size: small;"> You can also make a brief comment here if you think your diet needs improving.</span></h2><h2><span style="font-size: small;">What types of food could you add or incorporate into your diet to make it a healthy choice?</span></h2><h2><span style="font-size: small;">Thanks.</span></h2><h2><span style="font-size: small;"><a name='more'></a> </span></h2><h2><span style="font-size: small;"> Gliffy activity online tool-collaborative</span></h2><a href="http://www.gliffy.com/gliffy/#d=2584426&t=Does_media_contribute_to_childhood_obesity">http://www.gliffy.com/gliffy/#d=2584426&t=Does_media_contribute_to_childhood_obesity</a><br />
<h2><span style="font-size: small;"> <script src="http://www.gliffy.com/diagramEmbed.js" type="text/javascript">
</script><br />
<script type="text/javascript">
gliffy_did = "2584426"; embedGliffy();
</script></span></h2>Ms Kreishttp://www.blogger.com/profile/10334764693325963491noreply@blogger.com0tag:blogger.com,1999:blog-6897170726088881490.post-36495865171590483522010-07-19T04:08:00.000-07:002010-07-30T01:39:36.655-07:00Reasons for eating food<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEYGJkm6qOHtcjPLZPoWX1lzy_I56j67f5Fylbf0ZQC96tQ1wHp2TAm4qWqHvlPLDIbokDA8avmdhVB4b4BGi6WoC6pmeWAF3ly-a0UTJKE8NagJDL3CPzdmm1Wvo2ByEsEjYM0Zc_NC5G/s1600/maslow2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEYGJkm6qOHtcjPLZPoWX1lzy_I56j67f5Fylbf0ZQC96tQ1wHp2TAm4qWqHvlPLDIbokDA8avmdhVB4b4BGi6WoC6pmeWAF3ly-a0UTJKE8NagJDL3CPzdmm1Wvo2ByEsEjYM0Zc_NC5G/s320/maslow2.gif" /></a></div><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 12" name="Generator"></meta><meta content="Microsoft Word 12" name="Originator"></meta><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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<h2 style="line-height: 200%; margin: 6pt 3pt 1.5pt;"><span style="font-size: 14pt; line-height: 200%;">The five needs<o:p></o:p></span></h2><div style="line-height: 200%; margin: 3pt 4.5pt 0.75pt 40.5pt; text-indent: -18pt;"><span style="font-family: Symbol; font-size: 10pt; line-height: 200%;">·<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-size: 14pt; line-height: 200%;"><a href="http://changingminds.org/explanations/needs/health.htm">Physiological needs </a>are to do with the maintenance of the human body. If we are unwell, then little else matters until we recover. <o:p></o:p></span></div><div style="line-height: 200%; margin: 3pt 4.5pt 0.75pt 40.5pt; text-indent: -18pt;"><span style="font-family: Symbol; font-size: 10pt; line-height: 200%;">·<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-size: 14pt; line-height: 200%;"><a href="http://changingminds.org/explanations/needs/safety.htm">Safety needs</a> are about putting a roof over our heads and keeping us from harm. If we are rich, strong and powerful, or have good friends, we can make ourselves safe. <o:p></o:p></span></div><div style="line-height: 200%; margin: 3pt 4.5pt 0.75pt 40.5pt; text-indent: -18pt;"><span style="font-family: Symbol; font-size: 10pt; line-height: 200%;">·<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-size: 14pt; line-height: 200%;"><a href="http://changingminds.org/explanations/needs/belonging.htm">Belonging needs</a> introduce our tribal nature. If we are helpful and kind to others they will want us as friends. <o:p></o:p></span></div><div style="line-height: 200%; margin: 3pt 4.5pt 0.75pt 40.5pt; text-indent: -18pt;"><span style="font-family: Symbol; font-size: 10pt; line-height: 200%;">·<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-size: 14pt; line-height: 200%;"><a href="http://changingminds.org/explanations/needs/esteem.htm">Esteem needs</a> are for a higher position within a group. If people respect us, we have greater power. <o:p></o:p></span></div><div style="line-height: 200%; margin: 3pt 4.5pt 0.75pt 40.5pt; text-indent: -18pt;"><span style="font-family: Symbol; font-size: 10pt; line-height: 200%;">·<span style="font: 7pt "Times New Roman";"> </span></span><span style="font-size: 14pt; line-height: 200%;"><a href="http://changingminds.org/explanations/needs/self_actualisation.htm">Self-actualization needs</a> are to 'become what we are capable of becoming', which would our greatest achievement.</span><br />
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<div class="MsoTitle"><span style="font-family: "Cambria","serif"; font-size: 14pt;"><b>Importance of Food</b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 150%; margin-top: 6pt;"><span style="font-family: "Cambria","serif"; font-size: 14pt; line-height: 150%;">Our Bodies need food because:<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 150%; margin: 3pt 0cm 0.0001pt 17.85pt;"><span style="font-family: "Cambria","serif"; font-size: 14pt; line-height: 150%;">Growth and repair of body tissues<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 150%; margin: 3pt 0cm 0.0001pt 17.85pt;"><span style="font-family: "Cambria","serif"; font-size: 14pt; line-height: 150%;">Produce heat and energy<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 150%; margin: 3pt 0cm 0.0001pt 17.85pt;"><span style="font-family: "Cambria","serif"; font-size: 14pt; line-height: 150%;">Regulation of all body processes<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 150%; margin: 3pt 0cm 0.0001pt 17.85pt;"><span style="font-family: "Cambria","serif"; font-size: 14pt; line-height: 150%;">Protection against disease<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 150%; margin-top: 6pt;"><span style="font-family: "Cambria","serif"; font-size: 14pt; line-height: 150%;">Food and water are required for survival. Abraham Maslow believed needs could be classified in an order of importance. This is a hierarchy of needs.<o:p></o:p></span></div><br />
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<div class="MsoTitle" style="font-family: Arial,Helvetica,sans-serif;"><div style="color: #990000;"><b><i><span style="font-size: large;">Food Selection</span></i></b></div></div><div class="MsoTitle" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><meta content="text/html; charset=utf-8" http-equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 12" name="Generator"></meta><meta content="Microsoft Word 12" name="Originator"></meta><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-size: large;"><b>Physiological</b> </span></div><div class="MsoTitle" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><meta content="text/html; charset=utf-8" http-equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 12" name="Generator"></meta><meta content="Microsoft Word 12" name="Originator"></meta><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style> </div><ul><li><span style="font-size: large;">Individuals age</span></li>
<li><span style="font-size: large;">Gender</span></li>
<li><span style="font-size: large;">Body size</span></li>
<li><span style="font-size: large;">Degree of hunger</span></li>
<li><span style="font-size: large;">Appetite</span></li>
<li><span style="font-size: large;">Amount of activity</span></li>
<li><span style="font-size: large;">Health</span></li>
<li><span style="font-size: large;"><o:p></o:p>Nutritional requirements</span></li>
<li><span style="font-size: large;">Food allergies</span></li>
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</style><span style="font-size: large;"><b>Social</b></span></div><ul><li><meta content="text/html; charset=utf-8" http-equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 12" name="Generator"></meta><meta content="Microsoft Word 12" name="Originator"></meta><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CLORETTA%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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</style><span style="font-size: large;">Peer pressure </span><span style="font-size: large;"><o:p></o:p></span></li>
<li><span style="font-size: large;">Religious beliefs </span><span style="font-size: large;"><o:p></o:p></span></li>
<li><span style="font-size: large;">Lifestyle </span><span style="font-size: large;"><o:p></o:p></span></li>
<li><span style="font-size: large;">Media / advertising </span></li>
</ul><div class="MsoTitle" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><span style="font-size: large;"><b>Psychological</b></span></div><ul><li><span style="font-size: large;">Individual past experiences</span></li>
<li><span style="font-size: large;">Personal attitudes</span></li>
<li><span style="font-size: large;">Beliefs</span></li>
<li><span style="font-size: large;">Emotional state</span></li>
<li><span style="font-size: large;">Values</span></li>
<li><span style="font-size: large;">Education</span></li>
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</style><span style="font-size: large;"><b>Economic</b></span><br />
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</style> </div><ul><li><span style="font-size: large;">Financial situation </span></li>
<li><span style="font-size: large;">Occupation </span></li>
<li><span style="font-size: large;">Available resources </span></li>
<li><span style="font-size: large;">Marketplace </span></li>
</ul><div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;"><br />
</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoTitle"><span style="font-family: "Arial","sans-serif"; font-size: 14pt;"></span> </div><span style="font-size: large;"><br />
</span><br />
<span style="font-family: Arial,Arial,Helvetica; font-size: large;"><span style="font-family: Book Antiqua,Times New Roman,Times;">There are five <b>main food groups</b> that we need to eat food from every day to stay healthy. Food is the fuel for our body and we need the fuel for energy, to help our body grow and repair itself, and to keep warm.</span></span><br />
<h3 align="center"><span style="font-family: Verdana,Arial,Helvetica; font-size: large;">The five main food groups are:</span></h3><div align="center"><br />
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<table border="0" cellpadding="2"><tbody>
<tr> <td align="middle" valign="top" width="20%"><span style="font-family: Arial,Arial,Helvetica;"> </span><br />
<h4><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><span style="font-size: medium;"><a href="http://www.readyed.com.au/healthy/the_food_groups.htm#Bread">Grain</a></span></span></span></h4><span style="font-family: Arial,Arial,Helvetica;"></span></td> <td align="middle" valign="top" width="20%"><span style="font-family: Arial,Arial,Helvetica;"> </span><br />
<h4><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><span style="font-size: medium;"><a href="http://www.readyed.com.au/healthy/the_food_groups.htm#fruit">Fruits and Vegetables</a></span></span></span></h4><span style="font-family: Arial,Arial,Helvetica;"></span></td> <td align="middle" valign="top" width="20%"><span style="font-family: Arial,Arial,Helvetica;"> </span><br />
<h4><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><span style="font-size: medium;"><a href="http://www.readyed.com.au/healthy/the_food_groups.htm#milkgp">Dairy</a></span></span></span></h4><span style="font-family: Arial,Arial,Helvetica;"></span></td> <td align="middle" valign="top" width="20%"><span style="font-family: Arial,Arial,Helvetica;"></span><br />
<h4><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><span style="font-size: medium;"><a href="http://www.readyed.com.au/healthy/the_food_groups.htm#Meat">Meat and Protein</a></span></span></span></h4><span style="font-family: Arial,Arial,Helvetica;"></span></td> <td align="middle" valign="top" width="20%"><span style="font-family: Arial,Arial,Helvetica;"> </span><br />
<h4><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><span style="font-size: medium;"><a href="http://www.readyed.com.au/healthy/the_food_groups.htm#fats">Fats, Oils and Sweets</a></span></span></span></h4><span style="font-family: Arial,Arial,Helvetica;"></span></td></tr>
</tbody></table></center></div> <span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">A healthy diet is a balanced diet. Click here to see a <a href="http://www.readyed.com.au/healthy/the_food_groups.htm#mealplan">healthy daily meal plan</a>.</span></span><br />
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<h2 align="left"><span style="font-family: Arial,Arial,Helvetica; font-size: small;"><span style="font-family: Verdana,Arial,Helvetica;"><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="Bread">Grain</a></span></span></h2><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizmZ6lnjdo4jb1m9eGkaZyEgR5Sz5CIAvIAeHUz0bCotwEWrF-5kzf_T5gDZm0SnfV1UAN_s6krHPP7AJ1kT7eagSNyXptAHviSHsmkoKEelrCQ6WS40HC5U5TVX2UnkpFr1hJviA0_omo/s1600/Grain.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizmZ6lnjdo4jb1m9eGkaZyEgR5Sz5CIAvIAeHUz0bCotwEWrF-5kzf_T5gDZm0SnfV1UAN_s6krHPP7AJ1kT7eagSNyXptAHviSHsmkoKEelrCQ6WS40HC5U5TVX2UnkpFr1hJviA0_omo/s320/Grain.jpg" /></a></div><h2 align="left"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: large;"><span style="font-family: Verdana,Arial,Helvetica;"><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="Bread"><br />
</a></span></span></span></h2><br />
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<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">This is the food group that we should eat most often. It includes healthy foods like cereal, rice and pasta. We should eat between six and eleven <a href="http://www.readyed.com.au/healthy/the_food_groups.htm#servings">servings</a> from this group every day. Bread products provide us with carbohydrates which give us energy.</span></span></span><br />
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<span style="font-family: Arial,Arial,Helvetica; font-size: small;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="fruit">Fruits and Vegetables</a></span></span></span><br />
<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: large;"> </span> </span></span><br />
<div align="left"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">Fruits and vegetables give us <u><a href="http://www.readyed.com.au/healthy/the_food_groups.htm#fiber">fibre</a></u> and important <a href="http://www.readyed.com.au/healthy/the_food_groups.htm#vitamins">vitamins and minerals</a>. We should eat at least three servings of fruit and three to five servings of vegetables every day. </span></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgft6IKMvBML2r4btm-dHfuZkadzpIeXZFLboXLGWjTxqJOxKikTr_OhUcqrhts1gn7bHE1XNYe9xUUyRMEwSh7NRzKHnqGHyDitr04Iuc-tSKIGVhfuF5ktnRWz7whIyFkNA8WaaBz31ZP/s1600/veg.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgft6IKMvBML2r4btm-dHfuZkadzpIeXZFLboXLGWjTxqJOxKikTr_OhUcqrhts1gn7bHE1XNYe9xUUyRMEwSh7NRzKHnqGHyDitr04Iuc-tSKIGVhfuF5ktnRWz7whIyFkNA8WaaBz31ZP/s1600/veg.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgft6IKMvBML2r4btm-dHfuZkadzpIeXZFLboXLGWjTxqJOxKikTr_OhUcqrhts1gn7bHE1XNYe9xUUyRMEwSh7NRzKHnqGHyDitr04Iuc-tSKIGVhfuF5ktnRWz7whIyFkNA8WaaBz31ZP/s320/veg.jpg" /></a></div><div align="left"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiYXiEVn3mj8klDsd6tBeL1-toi70bAnP9XSNP_84U8Q3my_GIqMjniCXkQKNrBkKtYtPQS6Ou-LzPFgBXOiQIPEEub_ehqjvpCOXguCwIiDYBzJ1Fk0VewaNk7sgXGrhpXjnmAGVUZNEj/s1600/fsalad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiYXiEVn3mj8klDsd6tBeL1-toi70bAnP9XSNP_84U8Q3my_GIqMjniCXkQKNrBkKtYtPQS6Ou-LzPFgBXOiQIPEEub_ehqjvpCOXguCwIiDYBzJ1Fk0VewaNk7sgXGrhpXjnmAGVUZNEj/s320/fsalad.jpg" /></a></div><br />
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<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Book Antiqua; font-size: medium;">Because they are low in fat and calories, fruits and vegetables are a healthy snack between meals.</span></span></span><br />
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<h2 align="left"><span style="font-family: Arial,Arial,Helvetica; font-size: small;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="milkgp">Dairy</a></span></span></span></h2><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil5UFuZtc8MUYbviascmsNsDnfvSiW1PlQjMEx-PHyn_PoF1FCiEsGbBt54e9SMlGd08z0yI_4xB3R_kDrta-ZbOAcy_r2PwoKCjZOqn3uC1UtksW8ce4tRJZSpCT_NP6D_vfKMmYSMCM3/s1600/milk.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil5UFuZtc8MUYbviascmsNsDnfvSiW1PlQjMEx-PHyn_PoF1FCiEsGbBt54e9SMlGd08z0yI_4xB3R_kDrta-ZbOAcy_r2PwoKCjZOqn3uC1UtksW8ce4tRJZSpCT_NP6D_vfKMmYSMCM3/s1600/milk.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil5UFuZtc8MUYbviascmsNsDnfvSiW1PlQjMEx-PHyn_PoF1FCiEsGbBt54e9SMlGd08z0yI_4xB3R_kDrta-ZbOAcy_r2PwoKCjZOqn3uC1UtksW8ce4tRJZSpCT_NP6D_vfKMmYSMCM3/s1600/milk.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil5UFuZtc8MUYbviascmsNsDnfvSiW1PlQjMEx-PHyn_PoF1FCiEsGbBt54e9SMlGd08z0yI_4xB3R_kDrta-ZbOAcy_r2PwoKCjZOqn3uC1UtksW8ce4tRJZSpCT_NP6D_vfKMmYSMCM3/s320/milk.jpg" /></a></div><h2 align="left"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: large;"><span style="font-family: Verdana,Arial,Helvetica;"> </span></span></span></span></h2><br />
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<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">We should have two to four servings from the <a href="http://www.readyed.com.au/healthy/the_food_groups.htm#milk">dairy food group</a> every day. This is the best source of calcium which we need to make our bones strong.</span></span></span></span><br />
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<h2 align="left"><span style="font-family: Arial,Arial,Helvetica; font-size: small;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="Meat">Meat and Protein</a></span></span></span></span></h2><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: large;"></span> </span></span></span><br />
<div align="left"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">We should eat two to three servings a day of the foods in this group. This food group includes poultry, fish, meat, dry beans, eggs and nuts. The foods from this group give us <a href="http://www.readyed.com.au/healthy/the_food_groups.htm#protein">proteins,</a> <a href="http://www.readyed.com.au/healthy/the_food_groups.htm#ironzinc">iron and zinc</a>. </span></span></span></span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfNMIpPh4FFahMIOlCyRJvggQuQp8JsaQFtl8SF1k8o900P7avk7MjkPi-6wi-uA-iaKGJ9gsLydZ9WoseGfyiSUQPAN50nBnNWco9f9rGHzdRm35ZLJzwNsbCcMgY7xkDtWtvMCh3hrmV/s1600/nuts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfNMIpPh4FFahMIOlCyRJvggQuQp8JsaQFtl8SF1k8o900P7avk7MjkPi-6wi-uA-iaKGJ9gsLydZ9WoseGfyiSUQPAN50nBnNWco9f9rGHzdRm35ZLJzwNsbCcMgY7xkDtWtvMCh3hrmV/s320/nuts.jpg" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilJG6_BdHe-SGK9sKyatx5Xatty795qaX6tXSLK9JzTaGa2VhJh3Xv0o1KcKFkidgmjlQFuhXulCZFwYO-UHztXdgRd4GYyn4_Qe3N_xwDgDjRzAVLJzBOdBX1j_RutVN0Qxh6yxUT3RxL/s1600/fish.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilJG6_BdHe-SGK9sKyatx5Xatty795qaX6tXSLK9JzTaGa2VhJh3Xv0o1KcKFkidgmjlQFuhXulCZFwYO-UHztXdgRd4GYyn4_Qe3N_xwDgDjRzAVLJzBOdBX1j_RutVN0Qxh6yxUT3RxL/s320/fish.jpg" /></a><br />
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<h2 align="left"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Verdana,Arial,Helvetica;"><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="fats">Fats, Oils and Sweets</a></span></span></span></span></span></h2><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"> </span></span></span></span><br />
<div align="left"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">Fats, oils and sweets provide hardly any <a href="http://www.readyed.com.au/healthy/the_food_groups.htm#nutrit">nutrition</a> for the body so we should eat very little from this food group.</span></span></span></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhawWo2ePyXJW8JA8C_M7NCjxBO5xm_lco8ueOmlT1Mf334bSvi8W-e7PbIv9gBr-3tiZqzH6r7xHZuzTefjqWgmYuN7aG9XmkJxByJn-7Ucl0sR1Rp750zbvc1FH8XZ34X6GEuuAPDQQMy/s1600/fats.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhawWo2ePyXJW8JA8C_M7NCjxBO5xm_lco8ueOmlT1Mf334bSvi8W-e7PbIv9gBr-3tiZqzH6r7xHZuzTefjqWgmYuN7aG9XmkJxByJn-7Ucl0sR1Rp750zbvc1FH8XZ34X6GEuuAPDQQMy/s1600/fats.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhawWo2ePyXJW8JA8C_M7NCjxBO5xm_lco8ueOmlT1Mf334bSvi8W-e7PbIv9gBr-3tiZqzH6r7xHZuzTefjqWgmYuN7aG9XmkJxByJn-7Ucl0sR1Rp750zbvc1FH8XZ34X6GEuuAPDQQMy/s1600/fats.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhawWo2ePyXJW8JA8C_M7NCjxBO5xm_lco8ueOmlT1Mf334bSvi8W-e7PbIv9gBr-3tiZqzH6r7xHZuzTefjqWgmYuN7aG9XmkJxByJn-7Ucl0sR1Rp750zbvc1FH8XZ34X6GEuuAPDQQMy/s320/fats.jpg" /></a></div><div align="left"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBX_OAxsy7C69Q73g6wueIMeVMjuPhUxNxaReRKVb7H8lSzsJUn8lFdFmDGoG0920gMOo33W96OIt_V2yV-R4-Ego67obhuY0n9IOxZtWMfNZosYlsRUWKmlsXNGGoRkseACZOJYBXm3Tr/s1600/fibre.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBX_OAxsy7C69Q73g6wueIMeVMjuPhUxNxaReRKVb7H8lSzsJUn8lFdFmDGoG0920gMOo33W96OIt_V2yV-R4-Ego67obhuY0n9IOxZtWMfNZosYlsRUWKmlsXNGGoRkseACZOJYBXm3Tr/s320/fibre.jpg" /></a></div><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><b><i><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="fiber"><span style="color: black;">fibre:</span></a></i></b> Fibre is very important in our diet because it helps to move food through the stomach, helping to prevent constipation. Everybody needs some fibre in their diet.</span></span></span></span></span> <br />
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<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><i><b><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="groups"><span style="color: black;">food groups:</span></a> </b></i>It is generally thought that there are five main food groups.</span></span></span></span></span><br />
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<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">However, sometimes fruits and vegetables are classified as two separate groups, making six groups in total. This healthy food pyramid shows these six food groups.</span></span></span></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiv_aEK6bSrX-P1pOkYtn_rhusk9ZxjhM069I71QkXnAPviCsplLvw0qv3HsNXzNNhyphenhyphenV3906CZGevtKIXQa1cTqW8BaSEYeDCnzg6q7-29QjPC1kO1xovfEXB_FJEPqku7XxMv0UXT9spa/s1600/pyramid.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiv_aEK6bSrX-P1pOkYtn_rhusk9ZxjhM069I71QkXnAPviCsplLvw0qv3HsNXzNNhyphenhyphenV3906CZGevtKIXQa1cTqW8BaSEYeDCnzg6q7-29QjPC1kO1xovfEXB_FJEPqku7XxMv0UXT9spa/s320/pyramid.jpg" /></a></div><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><b><i><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="ironzinc"><span style="color: black;">iron and zinc:</span></a></i></b> Iron and zinc are minerals. We need minerals for the growth and care of our bodies.</span></span></span></span></span><br />
<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"> </span></span></span></span><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><b><i><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="milk"><span style="color: black;">milk food group:</span></a> </i></b>This food group includes foods like cheese and yoghurt as well as milk. One serving of this food group could be one cup of milk or yoghurt or 1 1/2<sup> </sup>ounces of cheese.</span></span></span></span></span><br />
<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"> </span></span></span></span><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><b><i><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="nutrit"><span style="color: black;">nutrition:</span></a></i></b> To give our bodies nutrition, a food must contain vitamins, carbohydrates, proteins or minerals. A lot of food from the fats, sweets and oils food group, such as butter, margarine, gravy, salad dressing, sugar and jelly do not contain these things.</span></span></span></span></span><br />
<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"> </span></span></span></span><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><b><i><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="protein"><span style="color: black;">protein:</span></a></i></b> Protein gives us energy but they also serve as one of the main building blocks of the body. Muscle, skin, cartilage and hair are all made up mostly of proteins.</span></span></span></span></span><br />
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<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"></span></span></span></span><br />
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<tr> <td width="72%"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><b><i><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="vitamins"><span style="color: black;">vitamins and minerals:</span> </a> <span style="color: black;"> </span> </i></b> Vitamins and minerals keep us healthy. They are known as nutrients. We get vitamins and minerals from the foods we eat. Two important vitamins are Vitamin C, which we get from fruits such as oranges and Vitamin B, which we get from the meat and bread groups. Minerals such as calcium keep our bones healthy. Calcium is found in many milk and dairy products.</span></span></td> <td width="28%"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: large;"><img align="right" border="0" height="156" src="http://www.readyed.com.au/healthy/images/vitamins.gif" width="183" /></span></span></td> </tr>
</tbody> </table><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"> </span></span></span></span></center> <span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"> </span></span></span></span></div><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"> </span></span></span></span><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;"><b><i><a href="http://www.blogger.com/post-edit.g?blogID=6897170726088881490&postID=3649586517159048352" name="servings"><span style="color: black;">servings:</span> </a> <span style="color: black;"> </span> </i></b> A serving of grain could be one slice of bread, one ounce of cereal, or a 1/2 cup of cooked cereal, rice or pasta. You should eat between six to eleven servings of grain a day. Have a look at the meal plan below to see how you can have a healthy breakfast, lunch and dinner.</span></span></span></span></span><br />
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<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">Click on the link below to find out more! </span></span></span></span></span><br />
<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">Until next time,</span></span></span></span></span><br />
<span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-family: Arial,Arial,Helvetica;"><span style="font-size: medium;">Mrs Kreis.</span></span></span></span></span><br />
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<a href="http://www.readyed.com.au/healthy/fun_food_links.htm">Fun Food Links</a><br />
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<b style="color: #990000;"><i>PLEASE REMEMBER TO KEEP YOUR FOOD DIARY FOR THREE DAYS, INCLUDE EVERYTHING ESPECIALLY ANY JUNK FOODS! </i></b>Ms Kreishttp://www.blogger.com/profile/10334764693325963491noreply@blogger.com1