NUTRITION

What do we need to know?

● Your daily food intake should be made up of different categories or food
groups.
- Macronutrients
- Micro nutrients

MACRONUT MICRONUTRI
RIENTS ENTS
● Carbohydrates ● Vitamins
● Proteins ● Minerals
● Fats ● Water
Daily intake
● The amount of energy consumed via food or beverage is called caloric
intake.

FEMALE MALE

1600-2000 1800-2200

Amount of ADDED sugar intake per day = Men: 150 calories per day (9 teaspoons) Women:
100 calories per day (6 teaspoons)
Weight loss vs Weight gain
Your food or beverage intake
should balance with your
energy expenditure.

If ‘calories in’ is more than

‘calories out’ then this is an
unhealthy intake and can lead
to weight gain.
Good vs bad fats
Food with unsaturated fats are
classed as ‘good fats’ and foods with
saturated fats are ‘bad fats’.

Fats are an important part of a

healthy diet.

Good fats are found in plant foods and Bad fats

fish ● Butter/margarine
● Avocado ● Fatty cuts of mean (sirloin)
● Salmon ● Fast foods (burgers, donuts, french
● Oils fries)
● Nuts
Good vs Bad Carbs
Good/Complex Carbs
● Contain all the original
nutrients and fibres.
● Lower in calories.
● Natural sugar
● Keeps you fuller for longer
(longer lasting energy)
Good vs Bad Carbs
Bad/Simple Carbs
● High in calories
● Low in fibres
● High in sodium
● Hungry sooner (energy
supply shorter)
● Added sugar
 Sugar in Carbohydrates
● The body breaks
carbohydrates down
into sugar. The type or
amount of sugar
depends on the type
of carbohydrate
(simple/complex).
 Protein
● Protein comes from dairy (milk, yogurt, cheese), lean meat, poultry eggs, tofu,
seeds
Bad
Good
● Heavily marbled meat
● Lean red meat (white/fatty cuts)
● Salmon ● Certain dairy products
● Eggs (flavoured yogurts)
● Certain Dairy Products (plain
yogurt, cottage cheese,
coconut milk yogurt)
2 Day fooD Diary
Breakfast Weetbix x2 and 1 cup milk

Snack Nut bar

Lunch Sandwich (BELOW)

Snack Snack bag of popcorn

Dinner 2 sausages, potato, 1 tbsp butter, ¼ cup milk,

½ cup peas.

Be specific:
- Sandwich = 2x white bread slices, 2 leaves of lettuce, margarine,
mayonnaise, 1 slice of ham)
2 day food diary - food groups
● Briefly identify what your daily food intake consists of.
● Do you have a high carb intake?
● How much sugar do you eat/drink? (energy drinks, fruit juice, snack bars,
candy)

Monday & Tuesday (Today)

 ● 3.5 tsp
Think before you drink ● 7.5 tsp
● 9 tsp
● Just Juice Orange Carton (200ml)
● 9 tsp
● Lipton Peach Iced Tea (500ml) ● 16 tsp
● 22 tsp
● Blue Bolt Gatorade (600ml)

● Redbull Original (250ml)

● Rockstar Original (500ml)

● Blueberry Boost Juice (610ml)

Converted to 100ml - ranked least to
most
1. Lipton Peach Iced Tea (500ml) 1.5 tsp

2. Blue Bolt Gatorade (600ml) 1.5 tsp

3. Just Juice Orange Carton (200ml) 1.75 tsp

4. Rockstar Original (500ml) 3.2 tsp

5. Red Bull Original (250ml) 3.6 tsp

6. Blueberry Boost Juice (610ml) 3.6 tsp

This or that?
Boost energy juice Gatorade

● Blueberry ● Blue Bolt

● Low fat smoothie ● 660 ml
● Original Size 610ml
This or That
Think before you drink
Think before you drink
Energy drinks
 Nutrition information
Sugars = 59g PER SERVING

Servings per can = 1

(Sometimes there’s 2 servings per
can)

59g sugar = 16.8 tsp

66% of your daily

Keywords to watch out for
● ADDITIVES - ingredients added to food to
preserve flavor or enhance its taste,
appearance, or other qualities
● PRESERVATIVES - designed to preserve
foods shelf life (often found with fast food
outlets such as McDonalds burger patties)
● ARTIFICIAL (colours and/or flavours) -
designed to mimic the natural
flavours/ingredients of foods.