2. Evaluating Meals/Diets The Australian Guide to Healthy Eating Healthy Diet Pyramid A balanced diet or meal is one that contains food from each of the food groups in the correct proportions. Macronutrient groups are: Protein, carbohydrates, fats, vitamins, minerals, water 2 evaluation models

3. A typical meal..... Consider the daily intake below according to the 2 Evaluation Models: Breakfast: Cereal and milk, apple juice Morning tea: Yoghurt with sliced banana Lunch: Ham and Cheese Toasted sandwich (with margarine) Afternoon tea: 1 cup coffee with 2 cream biscuits Dinner: Steak and Vegetables (mashed potato, carrots, peas, broccoli, cauliflower) Dessert: Ice cream with fruit salad AGTHE Cereals2 Vegetables5 Fruit3 Milks3 Meat1 ½ Extras4 ½ Healthy Diet Pyramid Eat rarely4 ½ Eat least2 Eat Moderately5 Eat Most10 Easy to see that the daily intake needs some work.......

4. The National Health and Medical Research Council has set out guidelines to encourage healthy living....... Dietary guidelines for children and adolescents 1. Encourage and support breastfeeding. 2. Children need appropriate food and physical activity for normal growth and development. Growth should be checked regularly. 3. Enjoy a wide variety of nutritious foods. 4. Eat plenty of breads and cereals, vegetables (including legumes) and fruits. 5. Low fat diets are not suitable for young children. For older children, a diet low in fat and in particular, low in saturated fat, is appropriate. 6. Encourage water as a drink. Alcohol is not recommended for children. 7. Eat only a moderate amount of sugars and foods containing added sugars. 8. Choose low salt foods. 9. Eat foods containing calcium. 10. Eat foods containing iron.

5. So, what do we need? Nutritional requirements will differ from person to person according to: Age Body size Activity Gender Rate of growth State of health Nutrient Reference Value (NRV) - A set of recommendations for nutritional intake based on currently available scientific knowledge

6. Recommended Energy Intake Age guide a,b (year s) Refer ence weig ht c (kg) Refer ence heigh t (m) BMR d (MJ/ day) PAL 1.2 e PAL 1.4 e PAL 1.6 e PAL 1.8 e PAL 2.0 e PAL 2.2 e Girls 1241.61.515.26.47.48.59.510.611.6 1345.81.575.56.77.88.910.011.112.2 1449.41.605.76.98.19.210.311.512.6 1552.01.625.87.18.29.410.611.712.9 1653.91.635.97.28.49.510.711.913.1 1755.11.635.97.28.49.610.812.013.2 1856.21.636.07.38.59.710.912.113.3 Age guide a,b (year s) Refer ence weig ht c (kg) Refer ence heigh t (m) BMR d (MJ/ day) PAL 1.2 e PAL 1.4 e PAL 1.6 e PAL 1.8 e PAL 2.0 e PAL 2.2 e Boys 1240.51.495.87.08.29.310.511.612.8 1345.61.566.27.58.710.011.212.413.6 1451.01.646.68.09.310.611.913.214.6 1556.31.707.08.59.911.212.614.015.4 1660.91.747.38.910.311.813.214.716.2 1764.61.757.69.210.712.213.715.216.7 1867.21.767.79.410.912.514.015.617.1 BMR (Basal Metabolic Rate) represents about 45–70% of daily energy expenditure, depending on age, gender, body size and composition PAL (Physical Activity Level) Ranges from 1.2 (bed rest) to 2.2 (very active or heavy occupational work). PALs of 1.75 and above are consistent with good health. PALs below 1.4 are incompatible with moving around freely or earning a living. PALs above 2.5 are difficult to maintain for long periods The unit of energy is the kilojoule (kJ) or megajoule (1 MJ = 1,000 kJ) 4.18 kilojoules are equal to 1 kilocalorie. Information from National Health and Research Council

7. - The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in a particular life stage or gender group. NutrientFemaleMale Protein44-55g42-60g Energy10 400kJ12 200kJ Calcium1000mg1200mg Iron10-13mg Magnesium240mg260mg Vitamin B11.0mg1.2mg Vitamin C30mg Adolescent (12-15 years of age) Source: adapted from information found at NHMRC website

8. How do we know what is in the foods we eat? What you might see on food packaging...... Food composition table: -A list of common foods with an analysis of the nutrient content. 1000 micrograms ( g) = 1 milligram (mg) 1000 milligram (mg) = 1 gram (g)

9. In order to see if we are meeting our nutrient requirements, we must consider all of the foods we eat and their nutrient composition.  Text Book page 42 and 44 have examples of Food Composition Tables.  Read through table 2.9 on page 42 and answer the Activity questions on page 43. Activity