1. Digestion and Sports Nutrition

5. Enjoy a variety of foods every day

6. Enjoy a variety of foods every day

15. Fats

19. Vitamins Table 5.7 Vitamins: what they do; where they’re found Vitamin A Functions Improves eyesight Growth in children Healthy skin Resistance to infection Vitamin A Sources Butter and table margarine Oily fish Milk and cream Egg yolk and cheese Vitamin C Functions Healthy gums, teeth and bones Helps tissue repair Assists iron absorption Vitamin C Sources Fruit and vegetables Citrus fruit and juice Capsicum, parsley, broccoli, spinach and cabbage Thiamine (B1) Function Metabolism if CHO Release of energy from food Digestion and appetite Function of heart and nervous system Thiamine (B1) Sources Yeast extract (eg Vegemite) Wheat bran and fortified breakfast cereals Liver, kidney and lean pork Wholemeal flour and bread Vitamin D Functions Strong bones and teeth Absorption of calcium and phosphorus Vitamin D Sources Oily fish Eggs, butter, cheese and table margarine Riboflavin (B2) Function Healthy skin and eyes Release of energy from food Metabolism of CHO, fat and protein Riboflavin (B2) Source Milk, cheese and yoghurt Liver, eggs, almonds and mushrooms Green vegetables Vitamin E Functions Maintains healthy cell membranes Acts as an antioxidant May prevent cancer and heart disorders Vitamin E Sources Vegetable oils and nuts Fruit and vegetables Fish Niacin (B3) Functions Release of energy from food Metabolism from CHO, fat and protein Essential for growth Can be used to lower cholesterol Niacin (B3) Sources Lean meat, liver, tuna and salmon Milk and eggs Fortified breakfast cereals and wheat bran Vegetables Vitamin K Functions Assists blood clotting Vitamin K Sources Green leafy vegetables Eggs and cheese Wholemeal bread and flour

20. Minerals Table 5.8 Minerals: what they do; where they’re found Needed for: Best food sources: Calcium Hard structure of bones and teeth Prevents rickets and osteoporosis Muscle and nerve functioning Aids blood clotting Milk, cheese and yoghurt Canned salmon and sardines Whole grains, cereals and breads Prawns, broccoli, nuts and milk chocolate Iron Healthy blood; prevents anaemia A key component of haemoglobin A key component of muscle protein Lean, red meat, liver, kidney, chicken and fish Cereals, wholemeal bread and legumes Dark green leafy vegetables Fluorine Healthy bones and teeth Increased resistance to dental caries Possible prevention of osteoporosis Fluoridated drinking water Small amounts in fish Tea Copper Forms a component of enzymes Assists in formation of blood cells Formation of melanin in skin and hair Oysters, crab, lobster and mussels Liver and kidney Nuts, bran and dried fruit Magnesium Provides structure for bones Assists in muscle and nerve function Milk, wholegrain cereals and breads Green leafy vegetables, lean meat Peas, nuts and bananas Potassium Assists transmission of nerve impulses Part of many enzymes systems Counteracts the effects of sodium excess on high blood pressure Nuts, dried fruits and bran Lean meat, fish and raw vegetables Fruit and fruit juice Instant coffee Zinc Healing of wounds and cuts Essential for taste, smell and sight Needed for sexual maturation Provides hard structure of bones Lean meat, liver, kidney and chicken Seafood, especially oysters Whole grains and wholemeal bread Milk and nuts

27. Fibre intake of less than 20g per day Fibre intake of more than 30g per day Fibre (g) Kilojoules (kJ) Fibre (g) Kilojoules (kJ) 1 cup puffed rice cereal 0.4 444 2 wholewheat cereal biscuits eg weetbix or Vita brits 3.2 398 4 slices white bread 3.0 1166 4 slices wholegrain bread 5.7 1085 1 tablespoon peanut butter 2.7 610 1 tablespoon peanut butter 2.7 610 1 piece of fruit (apple) 1.7 268 2 pieces of fruit (apple and pear) 4.9 515 ½ cup canned fruit, undrained 1.4 468 ½ cup frozen mixed vegetables 4.3 102 1 cup mixed frozen vegetables 8.6 203 Mashed potato 120g 1.7 336 1 small boiled potato with skin 100g 2.8 338 1 cup white rice cooked 1.0 999 1 cup white cooked spaghetti 2.5 696 2 plain dry biscuits 0.4 150 2 wholemeal dry biscuits 1.5 209 1 slice plain cake 60g 0.6 643 25 almonds 3.0 852 1 cup commercial fruit juice 0.8 391 1 cup whole fruit juice 0.5 362 TOTAL 17.9 5,557 TOTAL 35.4 5,118

32. Positive Energy Balance

33. Neutral Energy Balance

34. Negative Energy Balance

35. Energy Balance

41. Height - Weight table

44. BMI tables Weight range Male Female Underweight Up to 20.0 Up to 18.6 Normal 20.1 – 25.0 18.6 – 23.6 Overweight 25.1 – 29.9 23.7 – 28.5 Obese 30.0 and over 28.6 and over

45. BMI tables