YEAR 7 H | UNIT 3 | SLIDES 1

Food nutrients
Substances in food that enable our body to function

Adapted from Curriculum into the Classroom (C2C Materials).

© State of Queensland, 2015. Source: Pixabay
 Food nutrients
There are many nutrients found in the food and drink that we
consume.

They are often grouped into:

Macronutrients Micronutrients
• carbohydrates • vitamins
• proteins • minerals
• fat • water.
• Water

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 Carbohydrates
• Carbohydrates occur in foods and drinks and include sugars, starch,
and cellulose.
• These foods can be broken down to release energy.
• Foods rich in carbohydrates are found in the ‘grain foods’ section of
the Australian Guide to Healthy Eating.

Source: Pixabay Source: Pixabay Source: Pixabay

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 Proteins
• Proteins are important for building, maintaining, and repairing tissue in our bodies. This includes cells
that make up organs, muscles, hair, ligaments and blood. 
• Proteins can be found in:
• lean meat and poultry
• fish and seafood
• legumes
• nuts.
• Protein foods can be found in the ‘lean meats and poultry, fish, eggs, tofu, nuts and seeds, and
legumes/beans’ section of the Australian Guide to Healthy Eating.

Source: Pixabay Source: Pixabay Source: Pixabay Source: Pixabay

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 Fat
• Fat is an essential part of the diet, providing energy and insulation and protection
of our bodies organs. It is important for good health. 
• Some fats are healthier than others.
• All fats are high in energy and only need to be consumed in moderation.
• Eat unsaturated fats in small amounts, as part of a balanced diet.
• Eat less saturated fats.

Source: Pixabay Source: Pixabay Source: Pixabay

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 Vitamins
• Vitamins are compounds necessary for the healthy functioning of our bodies.
• A healthy and balanced diet from the 5 food groups is the best way to get all the
vitamins you require.
• Foods containing good sources of vitamins are found in the ‘fruit and vegetable’
groups of the Australian Guide to Healthy Eating.
• Some vitamins are stored in the body, while others need to be eaten most days.

Source: Pixabay

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 Minerals
• Like vitamins, minerals are essential and much needed for a variety of functions in the human body.
• A healthy and balanced diet from the 5 food groups is the best way to get all the minerals you require.
• Minerals help our body:
• Iron – helps blood carry oxygen around the body.
• Calcium – builds strong and healthy bones and teeth.
• Iodine – regulates various metabolic processes for growth and energy expenditure.

Source: Pixabay Source: Pixabay Source: Pixabay Source: Pixabay

Source: Pixabay

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 Water
• Drinking fluids is essential for staying alive and water is the
best fluid for our bodies. We also get small amounts of
water from the food we eat.
• Water helps:
• the body to regulate temperature
• with digestion of food
• transport nutrients around the body
• with kidney function
• with the removal of waste products from our bodies.
• Young people aged 11 to 14 years should drink about 6 cups
(1.5 litres) of fluids a day – most of which should be water.  Source: Pixabay

How much water have you had today?

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 YEAR 7 H | UNIT 3 | SLIDES 2

Food labels

Source: Morgue File

 Parts of a label
Weight or volume
Brand name
in the package

Name or Serving suggestion

description of food

Percentage label –
Nutrition snapshot
98% fat free

Source: DETE
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 Nutrition claims

Nutrition
Ingredient list information
panel

Warnings
Where made

Use by date

Source: DETE

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 Nutrition information panels
• Found on the back of food packaging.
• Provide information on the average amounts of:
• energy (in kilojoules and/or calories)
• protein
• fat (including saturated fat)
• carbohydrate
• sugars
• sodium
• other nutrients about which a nutrition claim is made.

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 Nutrition information panels
Nutrition information panels must:
• be presented in a standard format that shows the average amount
per serve and per 100 g of the food (or 100 mL if liquid)
• provide nutrition information about a nutrition claim about a food
(for example, ‘good source of calcium’ or ‘low fat’)
• list nutrients in a serve of the product as a percentage of daily
nutrient intake, to be able to compare the nutrients in 1 serve of the
food with what an ‘average adult’ needs in a day.

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Source: Eat for Health

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 Comparing nutrition information panels
A B
Nutrition information panel Nutrition information panel
Food sample A Food sample B
1. What is the total size of the package of food
Servings per package: 3 Servings per package: 2
Serving Size: 50 g sample A? Serving Size: 75 g
2. What is the total size of the package of food
sample B?   Quantity % of RDI* Quantity per
per Serving per Serve 100 g
  Quantity % of Quantity per 3. What type of food might food sample A and food
per Serving RDI* per 100 g
Serve sample B be?
(Hint: Look at the ingredients list.)
Energy 1213 kJ 14% 1617.3 kJ
Energy 887 kJ 10% 1774 kJ 4. Which food sample, per 100 g, provides the most: Protein 8.6 g 17% 11.5 g
Protein 3.7 g 7% 7.4 g Fat
• energy? - Total 3.8 g 5% 5.1 g
Fat
- Total 11.4g 16% 22.8 g • protein? - Saturated 0.6 g 2% 0.8 g
- Saturated 6.6 g 27% 13.2 g Carbohydrate
• carbohydrates (total)? - Total 60.0 g 19% 80.0 g
Carbohydrate
- Total 25.9 g 8% 51.8 g • dietary fibre? - Sugars 0.9 g 1% 1.2 g
- Sugars 22.4 g 24% 44.8 g Dietary fibre 12.3 g 41% 16.4 g
Dietary fibre 0g 0% 0g 5. Which food sample, per 100 g, provides the least: Sodium 16 mg <1% 21.3 mg
Sodium 32 mg 1% 64 mg • fat (total)?
• fat (saturated)?
Ingredients:
Ingredients: • sugars?
• sodium? Popping corn, palm oil, salt, artificial flavours, butter, colour
Full cream milk, sugar, cocoa butter, milk solids, emulsifiers, additives.
flavours. 6. Which food sample, A or B, is a healthier choice
and why?

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 YEAR 7 H | UNIT 3 | SLIDES 3

Physical activity
guidelines and fitness
Images Source: Department for Education, the Government of South Australia
Defining physical activity
Physical activity is any activity that requires your
body to move, causes your breathing to become
quicker, and your heart to beat faster. Physical
activity can be done at many different levels or
intensities and comes in many forms.

Source: Department for Education,

the Government of South Australia

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Intensity of physical activity
• Light activity is very low intensity and movement, and could include
walking around the house or classroom, light housework, or chores.
• Moderate activity is similar in intensity to a brisk walk, and could
include kicking a ball at lunch time, active play or riding a bike.
• Vigorous activity will make you ‘huff and puff’, and could include
running, jumping, skipping, and more organised activities like sport,
dance and gymnastics.

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Planned vs incidental
• Incidental activity is unstructured activity
that occurs throughout the day, including
walking to the bus stop or between
classrooms, housework, and the
performance of daily life activities.
• Planned activity is intentional activity or
exercise throughout the day, including
HPE lessons or sports training.
Source: Department for Education,
the Government of South Australia

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 How much should you move?

In 2019, after extensive research, the Australian Government updated

the recommended movement guidelines for kids and young people
aged 5 to 17 -
Australian 24-Hour Movement Guidelines for Children and Young Peopl
e (5-17 years)
(Department for Health 2019).

© Department for Education, the Government of South Australia, 2021

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How much should you move?
Children and young people (5 to 17 years) should:
• accumulate 60 minutes or more of moderate to vigorous physical
activity per day
• participate in 2 to 3 hours of a variety of light physical activities
• break up long periods of sitting as often as possible
• participate in activities that are vigorous and that strengthen muscle
and bone at least 3 days per week.

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Other important recommendations for young
people
Children and young people (5 to 17 years) should:
• limit sedentary recreational screen time to no
more than 2 hours per day
• get an uninterrupted 9 to 11 hours of sleep per
night for those aged 5 to 13 years and 8 to 10
hours per night for those aged 14 to 17 years
• maintain consistent bed and wake-up times.
Source: Department for Education,
the Government of South Australia

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Health benefits of physical activity
Social benefits include:
• opportunities for fun with friends and family
• reduced anti-social behaviour, including
aggressive and disruptive actions
• helping to develop cooperation and
teamwork skills.

Source: Department for Education,

the Government of South Australia

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Health benefits of physical activity
Emotional and intellectual benefits include:
• improved self-esteem and confidence
• help with management of anxiety and stress
• improved concentration.

Source: Department for Education,

the Government of South Australia

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Health benefits of physical activity
Physical health benefits include:
• promotion of healthy growth and
development
• strong muscles and bones
• improved physical fitness, including
coordination and movement skills
• reduced risk of disease and unhealthy
weight gain.
Source: Department for Education,
the Government of South Australia

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Physical fitness
Physical fitness is a measure of the body’s
ability to function efficiently, and effectively,
without injury during work and leisure activities,
to pursue recreational activities, and to cope
with emergency situations.
It is commonly considered as being made up of
health-related components and skill-related
components.

Source: Department for Education,

the Government of South Australia

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Health-related fitness components
Flexibility: Refers to the range of motion for a given joint.
Muscular strength: The muscles’ ability to apply force (for example,
lifting, pulling, and pushing) to move weight.
Cardiovascular endurance: The ability of the cardiovascular system
(heart, lungs, and blood vessels) to supply oxygen to the muscles, so
that energy can be produced.
Muscular endurance: The muscles’ ability to contract and relax
repeatedly over a long period of time.

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 Skill-related fitness components
Power: The combination of strength and speed.
Reaction time: Measures the time it takes to respond to a stimulus.
Balance: The ability to move or to remain in a position without losing
control or falling.
Speed: Describes how quickly an action can take place.
Coordination: The ability to combine subsequent movements of several
body parts in a manner that is well-timed, smooth, and efficient, with
respect to the intended goal.
Agility: The body’s ability to quickly change from one movement pattern to
another. This includes stopping, starting, and changing directions quickly.
Adapted from Curriculum into the Classroom (C2C Materials).© State of Queensland, 2015.

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 References
Eat for Health 2013, Eating well: How to understand food labels, National Health and Medical Research Council, viewed 8 June 2021, <
http://www.eatforhealth.gov.au/eating-well/how-understand-food-labels>.

© Department for Education, the Government of South Australia, 2021

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 References
• Healthy Kids Association 2013, Promoting and influencing healthy food choices for children, Health Kids Association, viewed 8 June 2021, <
https://healthy-kids.com.au/food-nutrition/nutrients-in-food/>.

• MedlinePlus n.d., Sodium in diet, US National Library of Medicine, viewed 8 June 2021, <
http://www.nlm.nih.gov/medlineplus/ency/article/002415.htm>.

• Better Health Channel n.d., Water – a vital nutrient, Victorian Government, viewed 8 June 2021, <
https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient>. 

• Nutrition Australia 2010, Iodine facts, Nutrition Australia, viewed 8 June 2021, <https://nutritionaustralia.org/fact-sheets/iodine-facts/>.

• Nutrient Reference Values for Australia and New Zealand , viewed 30 June 2021, < https://www.nrv.gov.au/nutrients>.

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