19
2 3
Food and drink in the workplace
For many of us the workplace is like a second home, a place
where we spend more than half of the daylight hours. Because
of this, we also tend to consume a large portion of our overall
food and drink intake at work.
The workplace therefore represents an opportunity to
positively influence what we eat and drink. Eating a nutritious
diet helps to maintain energy levels and concentration, while
also being associated with better mental health and boosted
immune function. Workers who eat well are more likely to be
healthier, happier and more productive. In fact, studies have
shown that healthy workers are almost three times more
productive than unhealthy workers.
4 5
About The Food File
This tool has been designed as a go-to-guide for specific
information on a range of nutrition topics to better equip
workplaces and their workers with up to date and evidence
based information on healthy eating and drinking.
The guide has been produced by the team of dietitians and
nutritionists at Healthy Choices Healthy Futures and includes
facts, myths and recommendations on key nutrition topics to
assist in making healthy choices.
Topics include:
For more information on any of the topics in this guide or on the
Healthy Choices Healthy Futures program please contact us:
◊ Energy 06
◊ Carbohydrates 08
◊ Protein 10
◊ Fat 12
◊ Portion Size 14
◊ Hydration 16
◊ Alcohol 18
◊ Caffeine 20
◊ Fad Diets 22
◊ Dietary Fibre 24
◊ Salt 26
◊ Sugar 28
◊ Sweeteners 30
◊ Antioxidants 32
w: (08) 9264 4999
e: (08) 9264 4981
b: www.hchf.com.au
6 7
Energy
For a healthy body our energy
intake needs to be balanced with
our energy output
Energy IN is from the
food and drinks
we consume
Energy requirements
Energy requirements differ greatly between people depending on:
activity levels, age, weight, height, body composition and state of health
You can work out your recommended daily energy intake at www.eatforhealth.gov.au
Macronutrients
Macronutrients supply us with energy
The amount of energy and the speed that the body can access that energy is determined by the type of nutrient
The three macro-nutrients are fat, protein and carbohydrate
Energy OUT refers to the amount of energy
used up by the body to maintain bodily
functions and to perform physical activity
Fat the most energy dense nutrient 37 kilojoules of energy per gram
Protein 17 kilojoules of energy per gram
Carbohydrate provides the least amount of energy 16 kilojoules of energy per gram
Alcohol also supplies the body with energy (29 kilojoules per gram) although it does not offer any other nutritional benefits
1 gram
1 gram
1 gram
1 gram
37 kJ
17 kJ
16 kJ
29 kJ
Many foods we eat are high in fat, sugar and salt.
They also contain large quantities of energy. Energy that is not used by the body through physical activity is stored as fat
Excess body fat can lead to health problems
Including cardiovascular disease, type 2 diabetes and some cancers (including cancers of the oesophagus, pancreas, bowel and breast)
Consider how much physical activity is required to burn off the energy provided by these food and drink options:
36minswimming
21minswimming
1718kJBacon and egg toasted sandwich
948kJPoached egg and avocado on wholegrain toast
Breakfast
Unhealthy food Physical activity Physical activityHealthier alternative
vs
107minwalking
26minwalking
1800kJExtra large muffin
445kJ200g tub reduced fat yoghurt
Sweet snack vs
73minjogging
20minjogging
3980kJSpaghetti carbonara
1116kJVegie pasta (made with evaporated milk)
Dinner vs
52mincycling
33mincycling
1880kJMeat pie
1170kJ6 pieces of sushiLunch vs
63minwalking
23minwalking
1050kJPacket potato crisps (50g)
395kJ14 plain rice crackers
Savoury snack vs
12minjogging
0minjogging
670kJ1 can cola (375mL)
0kJ1 glass waterDrink vs
The take home message
A combination of healthy food and drink choices with physical activity can help maintain an energy-in/energy-out balance and ultimately a healthy body weight
8 9
Carbohydrates
Are an essential
macronutrient
Are necessary for our brain and
other vital organs
• take a lot longer for the body to process and digest
• offer a steady supply of energy until that food is broken down
• generally offer greater nutritional value
Are also required to maintain a healthy
body weight and balanced diet
Carbohydrate quality
Carbohydrates are found in a wide variety of foods; however the best sources of carbohydrates are from cereal (grain) foods. These types of wholegrain carbohydrates:
• are processed fairly quickly
• provide a short, sharp burst of energy
• are generally nutrient poor
wholegrain or wholemeal breads and rolls
plain pasta, rice or noodles
wholegrain breakfast cereals, inluding oats
grains such as polenta, couscous, quinoa and barley
legumes e.g. baked beans, lentils
biscuits
cakes
confectionery
muffins
potato crisps
white/refined bread and rolls
Examples:
Examples:
It is best to include low GI carbohydrates in every meal
The Australian Dietary Guidelines suggest:
• 6 serves of breads and cereals
(e.g. wholegrain varieties)
• 5-6 serves of vegetables/legumes
• 2 serves of fruit
• 2.5 serves of reduced fat dairy products
Glucose is a type of blood sugar which moves through the bloodstream into the body’s cells These cells use glucose as an energy source
Glycaemic index measures the rate at which carbohydrates are converted into blood glucose
Glycaemic index
Another important point regarding carbohydrate foods is the glycaemic index. When the body digests a food or drink, the carbohydrate component is broken down to glucose and absorbed into the bloodstream
How can you use GI to make a healthier choice?
The rate at which carbohydrates are broken down and absorbed is due to the ‘glycaemic index’ or ‘GI’ of the food or drink
Food and drinks that have a high-GI:
are broken down rapidly
cause a sharp burst of energy
examples include: confectionery, white bread, refined breakfast cereals, biscuits, cakes and potato crisps
Food and drinks that have a low-GI:
are broken down slowly
help delay hunger
keep you feeling full for a longer period of time
examples include: fruit, vegetables, pasta, wholegrain breads and cereals, reduced fat dairy products and legumes
Low-GI High-GI
Wholegrain cereal. e.g Weet-bix
Refined cereal e.g Cornflakes
Wholemeal bread
White bread
Brown or basmati rice
White or jasmine rice
The take home message
Remember to eat a wide variety of carbohydrate-containing foods, from breads, rice, noodles and pasta to grain foods like polenta, barley and baked beans’
Choosing wholegrain sources of carbohydrates is recommended
There are also other sources of carbohydrates but these types:
10 11
Protein
Is made up of one or
more chains of
amino acids
Comes from the Greek
language meaning ‘of
prime importance’
Performs many vital
functions in the body
When protein is digested amino acids are released
20 amino acids are required by the body. 11 of these are non-essential amino acids and can be made by the body
9 are essential amino acids and must be obtained through food. A protein’s nutritional value is determined by the amount of essential amino acids it provides
The need for protein
increases during times
of cell growth
Protein performs many vital functions in the body:
• growth and repair of cells
• tissue structure (hair, nails, skin and bones)
• transport nutrients and molecules to different locations around the body
• muscle contraction
Wholegrains, soy, fruits
Nuts, seeds, legumes (beans,chickpeas, lentils, peas, tofu)
Good sources of protein
Meats, chicken, fish
Dairy products, eggs
The Australian Dietary Guidelines recommend that you eat 2 - 3 serves of protein per day from a variety of sources
This includes lean meat and chicken, fish, eggs, tofu, legumes/beans and nuts and seeds
Animal sources Plant sources
Recommended serve size:
• 65g (size of your palm) cooked lean red meat such as beef or lamb
• ½ fillet (80g) cooked lean chicken, turkey or pork
• 1 fillet (100g) cooked fish
• 1 small can of fish
The take home message
Remember we eat 'food' rather than 'nutrients' so it's best to enjoy a wide variety of foods from across and within food groups, rather than focussing specifically on a single nutrient
• 2 large eggs
• 1 cup cooked or canned legumes or beans such as lentils, chickpeas or split peas
• 170g tofu
• A small handful (30g) nuts or seeds
• 1 tbsp peanut or almond butter
Exercise and extra protein
Contrary to popular belief, people who take part in strenuous exercise or are trying
to build muscle mass do not need to consume extra protein in the form of powdered
supplements. The extra food you consume to fuel exercise will automatically provide
more protein without specifically consuming protein rich food, drinks or supplements
Dairy goods also contain protein. Recommended serve sizes:
• 250mL (1 cup) reduced fat milk
• 1 small carton (200g) reduced fat yoghurt
• 2 slices hard reduced fat cheese
12 13
Fat
Fat is essential to life and
fulfils a wide range of
functions in the body:
Supplies fuel for the
body’s cells
Provides a protective
layer around organs such
as the liver and kidneys
Insulates our bodies
against heat loss
Saturated fats
Solid at room temperature, and found primarily in animal foods such as meat fat, lard, milk, butter, cheese and cream. Saturated fats are also found in coconut and palm oil as well as being used commercially in biscuits, cakes, pastries, deep fried food and confectionery
Known to raise cholesterol and increase the risk of cardiovascular disease. Dietary advice is to reduce saturated fat intake and replace with unsaturated fats
Monounsaturated fats
Found primarily in plant-based foods like olive, canola and peanut oils, avocado, nuts (almond, cashews and peanuts) and margarines made from these oils
Oil and margarine are recommended to be included regularly in the diet but only in small amounts Choose unsalted, dry roasted nuts, a small handful of around 30g
But fats are not all the same
The chemical structure determines the fat’s physical form, nutritional quality and effects on the body
Unsaturated fats
Liquid at room temperature. Split into monounsaturated and polyunsaturated fats and are largely from plant-based sources
Polyunsaturated fats
Found in eggs, nuts (walnuts, Brazil nuts) and vegetable oils (sunflower, safflower, sesame). These types of fats have been shown to reduce the risk of cardiovascular disease
Omega 3
A type of polyunsaturated fat. Found in fish, especially oily fish like sardines, herring, salmon and tuna. Fresh, tinned or frozen fish are good choices
Beneficial for cardiovascular health as they are shown to reduce circulating fats and inflammation
Trans fat
Act like saturated fats - raise cholesterol and increase the risk of cardiovascular disease
Naturally occurring in small amounts in animal products including, cheese, beef and lamb but more commonly found in commercially produced baked products such as pies, pastries, cakes and biscuits. Trans fats are produced during manufacturing when liquid oils are converted to solid fats
Australian consumption of trans fats are not particularly high, compared to the US, where intake is two – three times higher
Cholesterol
Cholesterol is a fat-like substance that is also important for the body’s metabolic processes
HDL (good cholesterol) assist in the removal of excess cholesterol from cells
LDL (bad cholesterol) delivers cholesterol to cells and high levels can clog up your arteries
LDL cholesterol levels are known to reduce when saturated fat is replaced with monounsaturated fat
0g saturated fatSkim milk (1 cup)
3g saturated fatHilo milk (1 cup)
6g saturated fatFull cream milk (1 cup)
10g saturated fat
Butter (1 tbsp = 20g)
3.5g saturated fat Margarine (1 tbsp = 20g)
14g saturated fat
Sliced salami (100g)
Enriched Foods
Omega-3 can also be found in enriched foods like milk, yoghurt, eggs, bread and soy drinks
0.5g saturated fat
Tuna in springwater (100g)
The take home message
Reduce saturated fats and opt for mono and polyunsaturated fats instead
14 15
Portion Size
There is clearly an
imbalance between
our ‘energy IN’ and our
‘energy OUT’
‘Energy IN’ is
from the food
and drink s
we consume
‘Energy OUT’ refers to the amount
of energy used up by the body to
maintain bodily functions and to
perform physical activity
Our ‘energy IN’ is motivated by need but influenced by a number of factors; such as availability, variety and portion sizes of food and drinks . Package size, serving size and dishware size have all been increasing over time:
Our average dinner plate has increased 36% since 1960
The introduction of "supersizing" at fast food establishments and restaurants
‘Family’ and ‘jumbo’ size portions have become a ‘normal’ choice
We are also lulled into believing that bigger portions represent better value for money
1960's
2013
We rely on portion sizes to guide how much food and drink we should consume because most of us are unaware of what is an ‘appropriate’ portion of food
We are ‘plate-cleaners’ and feel compelled into finishing what’s on our plate or in the packet – even when the food is not particularly delicious
We always seem to make room for more – no matter how big the serving
We also tend to underestimate how much we are eating and drinking and how many kilojoules there are in larger portion sizes
The problem?
of Australian adults are
overweight or obese
60%
Try using a smaller plate
Eat slowly – no one wins a medal for finishing first
Opt for entrée size options where possible
Avoid buffet style restaurants as these encourage overeating
Resist the urge to buy combos and meal deals
Consider not only the value for money but also your health.
Avoid going back for seconds
Freeze leftoversAt home
When you’re out and about
Half with vegetables
One quarter with cereals and grains (eg rice, pasta, bread)
One quarter with meat or meat alternatives (eg meat, chicken, legumes)
A B C
A
B
CAt main meals, aim to fill your plate
Excess energy can contribute to weight gain
As portion sizes increase, so too does the amount of energy (kilojoules) we are consuming. Excess kilojoules can contribute to weight gain
Increased disease risk
Excess weight increases the likelihood of developing many major chronic diseases, disability and early death
The solution? Eat smaller portions
A B C
16 17
Hydration
Water forms the basis of
blood, digestive juices, urine
and perspiration and is found
in lean muscle, fat and bones
Water eliminates waste
products, transports nutrients
around the body and
regulates body temperature
Water is constantly
lost from the body and
needs to be replaced
Water is
essential
for life
Tips for increasing intake of water
Add iceKeep refillable bottles in the fridge/ cooler bag at home and work
Ask for water at restaurants
Add lemon, lime, orange or cucumber slices, or fresh mint leaves for extra flavour
How to hydrate
Keep a bottle at your desk or in your bag
Dehydration (lack of water) can result in fatigue, headaches and reduced physical and mental performance
Higher fluid intake is required during increased physical activity and in hot weather
Water
Fresh water is the ideal choice because it contains no energy (kilojoules) and is the best for hydrating the body
Tap water is easy, readily available and a much cheaper option
Tap water in Australia also contains fluoride, which assists in the development of strong teeth and bones
Bottled water on the other hand does not contain fluoride, can cost up to 2500 times the price of tap water and contributes to unnecessary greenhouse gas emissions and plastic pollution
MilkReduced fat milk contains around 90% water
Contains the added benefits of calcium, protein and other essential nutrients
Drinking reduced fat milk can also help achieve the 2 ½ - 4 recommended serves of dairy per day
Sports drinksVery high in sugar, energy and also contain sodium (salt)
Sports drinks are only recommended for endurance athletes who exercise at high intensities for over an hour at a time
Fruit juiceTends to be high in sugar and can therefore contribute excess sugar and energy to the diet
If opting for fruit juice, go for 97-100% fruit juice in 250mL serve sizes or less
Alternatively choose whole fruits to obtain water and vitamins with the added benefit of fibre
Soft drinksContain large amounts of sugar and energy
A 600mL bottle of regular soft drink has around 15 teaspoons of sugar and over 1000 kilojoules
When excess energy is not used by the body through physical activity, it can lead to weight gain
‘Diet’ or artificially sweetened soft drinks have no added sugars and are lower in energy but both regular and ‘diet’ soft drinks contain no nutritional value other than contributing to our fluid intake
Tea and coffeePlain, or made with reduced fat or skim milk
Green and black tea and coffee are also sources of antioxidants
Avoid adding sugar
Energy drinksVery high in sugar, energy, caffeine and other stimulants
Not designed to hydrate the body and can have adverse health effects including increased heart rate and blood pressure
The Australian Dietary Guidelines recommend drinking plenty of water and limiting the intake of
drinks containing added sugars including sugar-sweetened soft drinks and cordials, fruit drinks,
vitamin waters, energy and sports drinks.
The take home message
Plain tap water is the best way to quench your thirst and hydrate your body
1918
Alcohol
There are many different
classes of alcohol
depending on
chemical structure
It is an organic
compound
Alcohol has been
consumed by humans
since prehistoric times
Alcohol was first discovered
by the tenth-century
Persian alchemist Al-Razi
Alcohol is the most widely used social drug in Australia
From the early colonisation of Australia to the late 19th century, spirits were the alcoholic beverage of choice
The amount of alcohol in drinks varies according to the type of alcohol and the size of the drink
A standard drink contains 10g of alcohol. This is equal to:
285 mL(one middy) of regular beer
100 mL(one small glass) of wine
375 mLof mid-strength beer
30 mLof spirits plus a mixer
Remember that the size of a drink in pubs, restaurants or even at home may be much bigger than a standard drink, so we often consume much more alcohol than we realise.
Cocktails contain as much alcohol as five or six standard drinks
About 91% of alcohol is broken down by the liver
A small amount also leaves the body in urine, sweat and the breath. Since the liver can only break down about three quarters of one standard drink an hour, sobering up takes time
Alcohol also contains energy (kilojoules)
Just like carbohydrate, protein and fat. However unlike these other energy sources, alcohol does not provide any other nutritional benefits
Alcohol affects a number of the body’s systems, in the short and long term:
Cardiovascular systemRaised blood pressure and increased fats circulating in the bloodstream can cause damage to the heart muscle and may lead to a stroke
Nervous system Alcohol is a depressant drug and affects your coordination, self-control, judgement and reaction times. Over a longer period of time, brain damage, tremors, dementia and nerve damage may occur
Gastrointestinal systemStomach inflammation and bleeding
LiverCancer, hepatitis (inflammation), fatty changes, cirrhosis (scar tissue) and liver failure
Endocrine systemProblems controlling blood sugar, loss of libido and reduced fertility
NutritionAlcohol interferes with the absorption and storage of nutrients and can contribute to obesity
Breast cancer and gynaecological problemsWomen who drink alcohol are at a higher risk than non-drinking women
Due to the health effects of alcohol , there are guidelines around consumption in an effort to reduce health risks for certain groups:
A AdultsNo more than two standard drinks on any day reduces the risk of alcohol-related disease or injury over a lifetime
No more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion
B Children and young peopleThe safest choice for young people under 18 years of age is to not drink at all
C Pregnant and breastfeeding women The safest choice is not to drink alcohol while pregnant or breastfeeding, or if you are planning to become pregnant
A B C
More information:
http://www.alcoholthinkagain.com.au/
www.nhmrc.gov.au/your-health/alcohol-guidelines
20 21
Caffeine
A bitter substance
Found naturally in the leaves, seeds and
fruits of some plants , including the coffee
plant and tea bush
Coffee and tea
The most common dietary sources of caffeine are coffee and tea
Caffeine is the world's most widely consumed psychoactive drug
Caffeine has many effects on the body:
It is absorbed rapidly into the bloodstream from the gastro-intestinal tract
The United States is the largest coffee-consuming nation in the world
It reaches maximum concentration within about one hour
This causes the ‘caffeine buzz’
Caffeine consumption
Caffeine is consumed through infusions extracted from the seed of the coffee plant and the leaves of the tea bush, as well as from other sources like cola-type soft drinks, energy drinks/shots and chocolate
Acts as a natural pesticide that
paralyzes and kills certain insects
feeding on the plants
Caffeine is a stimulant and acts on the brain and central nervous system
Pregnant women
Limit caffeine intake to 200mg per
day or less, or avoid it altogether
Consuming high amounts of caffeine
may increase the risk of miscarriage,
experiencing a difficult birth and
having a baby with a low birth weight
Children
Although there are no guidelines,
caffeine intake is not recommended
for children
Intake should be investigated if
children are showing symptoms
of irritability, inability to sleep or
stomach upsets
Remember that caffeine is present
in many soft drinks and chocolate
There are also certain population groups that should avoid caffeine:
In small amounts caffeine can make you feel more alert and full of energy
In large amounts it can make you feel nervous, restless and make it harder to sleep well
Caffeine affects people differently depending on how often and how much you have
Approximate caffeine levels per serve:
The strength of the caffeine can vary greatly depending on the brand name, serve size or how one likes their coffee
If you consume moderate to high levels of caffeine you can build up a tolerance
A word on energy drinks
With pledges of ‘vitality’, ‘invigoration’ and ‘giving you wings’, energy drinks promise a lot
These drinks contain particularly high levels of caffeine and other additives, like taurine, guarana and sugar
Guarana is a natural source of caffeine
Regular consumption of energy drinks has been associated with a number of symptoms including palpitations, tremors, agitation and restlessness and gastro-intestinal upset
Those with a history of heart disease or caffeine sensitivity, pregnant women and children should also avoid consuming energy drinks due to the high caffeine content
60mg Instant coffee (250mL)
80mg Drip or percolated coffee (250mL)
110mg Espresso coffee (250mL)
30-200mg Iced coffee (500mL)
60mg Cola drinks (600mL)
25-110mg Black tea (250mL)
30-50mg Green tea (250mL)
160mg Energy or sports drinks (500mL)
10-50mg Dark chocolate bar (60g)
100mg Caffeine tablet (1 tablet)
How much?
500mg per day or less is considered an acceptable amount of caffeine for adultsAlthough if you don’t have any caffeine, there is no need to start!
22 23
Also known as crash diets
Warning signs of a fad diet:
• claims of rapid weight loss
• requirement to buy ‘special’ or ‘magic’ food/drinks
• restriction of whole food groups
• expensive
• not usually combined with physical activity
You only need to pick up a magazine, browse pages on the internet or watch a television show to be bombarded with advertisements of ‘phenomenal’ diets that promise dramatic weight loss and the ‘perfect’ body
Due to their extreme nature, these diets can actually do more harm than good:
1. Fasting
When the body is starved or entire food groups are eliminated from the diet, lean muscle is broken down to meet energy requirements. Most of the weight lost during the initial stages is lean muscle and water, rather than fat. After the fad diet is completed, the body gains fat at a much greater rate than prior to the diet
2. Don’t ditch the carbs
The most popular fad diets involve heavily restricting or eliminating carbohydrates from the diet, claiming that carbohydrates are responsible for individuals being overweight The truth is, carbohydrates should form the largest component of your daily food intake (45-65%) and are essential for the body's vital organs to function. It is the type of carbohydrate consumed that matters. An intake including a variety of complex carbohydrates is advisable; examples include wholegrain breads and cereals, fruit, vegetables and reduced-fat dairy products. Simple carbohydrates should be limited as, when over-consumed, can contribute to weight gain
Fad diets
A few words of wisdom
The best way to achieve weight loss is by following sustainable healthy lifestyle practices. For specific and tailored dietary advice, consult an
Accredited Practising Dietitian (www.daa.asn.au)
includes a wide variety of nutritious foods
Forget the fads and aim for a long term eating plan that:
3. You don’t need that much protein
High protein diets are generally high in fat and low in carbohydrate. Although protein is essential, in Australia, most people eat plenty of protein and consuming the recommended 2 - 3 serves per day will provide you with an adequate intake. Protein should come from a variety of sources, such as lean meat, poultry, fish, eggs, legumes, beans, nuts and seeds
does not eliminate specific food groups
can be followed on a long term basis
is combined with physical activity
4. Say no to supplements
Some fad diets are in the form of non-prescription supplements. There is no current evidence to support the use of these supplements for weight loss
Although these diets may achieve weight loss, they can also result in nutrient deficiencies and serious health problems including:
dehydration
nausea
headaches
constipation
weakness
fatigue
vitamin and mineral deficiencies
24 25
Dietary Fibre
Made up of the
indigestible parts or
compounds of plants
Is not digested
by the body
Also referred to as
‘bulk’ and ‘roughage’
Two types of fibre:
insoluble and soluble
Insoluble fibre is found in the structural parts of plant cell walls
Good sources include wheat bran, corn, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods
Both soluble and insoluble fibres are needed for good health
There are many beneficial effects of fibre:
Soluble fibre is found mainly in plant cells
Good sources include fruits, vegetables, oat bran, barley, seed husks, flaxseed, baked beans, dried beans, lentils and peas
Keeps our digestive system healthy
Insoluble fibre helps to add bulk to our body’s waste by absorbing water and helps to prevent constipation
2x
Keeps us fuller for longer
Soluble fibre slows down stomach emptying, helping us to feel full for longer after eating
Helps to lower cholesterol
Soluble fibre, such as oats and baked beans are known to help lower cholesterol levels and reduce the risk of heart disease
Keep blood glucose levels in check
Foods high in fibre are digested more slowly, which slows the rise in blood glucose after eating. This is particularly helpful for people with type 2 diabetes
Our low intake is probably a result of our highly processed food supply. Consider how much fibre is found in the following :
Simple ways to increase the fibre content of your diet:
But Australians don’t seem to be consuming enough
Average intakes are around 20g per day, whereas the recommended intake is 25 – 30g per day
2g1 fresh orange
2g1 large glass (300mL) vegetable juice
2gA handful of nuts
2g4 carrot sticks and 4 celery stalks
A few words of wisdom
It is better to increase the amount of fibre in your diet slowly to help avoid abdominal discomfort or wind
1g1 slice white bread
2g1 slice wholemeal bread
Switch to wholemeal or multigrain breads and brown rice
Add an extra vegetable to every day time and evening meal
Snack on fruit, dried fruit, nuts or wholemeal crackers
Eat breakfast cereals that contain barley, wheat or oats
1g1 glass (200mL) orange juice
0g2 plain sweet biscuits
26 27
Salt
A mineral composed of sodium and
chloride , represented chemically as NaCl
It is essential to human and animal life
as sodium and chloride are crucial in
maintaining fluid balance in the body
'Saltiness' is one
of the basic
human tastes
Salt usage
Salt is still used extensively as a preservative in food as well as a flavour enhancer. It is also used commercially in the production of pulp, paper, soap and detergent
80% of our sodium intake comes from packaged foods
The remaining 20% of our intake comes from the salt shaker or what we add during cooking and food preparation
NaCl
400mg2 slices of bread
330mg2 cups of corn-based breakfast cereal
900mg1 meat pie
1092mg1 instant noodle cup
There are, on average 40,000 food items on offer in a supermarket, many of which are high in sodium:
The flavour of salt
Salt imparts more than just 'saltiness' in food. It enhances sweetness, masks metallic tastes and ‘rounds out’ the overall flavour of a food
It is the sodium component of salt which is problematic for our health
Australians adults should consume no more than 2300mg of sodium per day
A few words of wisdom
We can shift our sense of taste to enjoy foods with lower levels of sodium by making the changes gradually and consistently over a period of time, rather than cutting back all at once
You can get used to a less salty taste
Health effects of salt
The average Australian consumes eight or nine times more sodium than they need for good health
Increased disease risk
A high sodium intake is linked to high blood pressure (hypertension), which is a risk factor for stroke and heart disease
avoid using the salt shaker and adding salt during food preparation and cooking
eat fresh vegetables rather than canned
check the nutrition information panel on food labels - low salt foods have less than 120mg of sodium per 100g serving
cut back on takeaway and fast foods
choose ‘no added salt’ or ‘low salt’ varieties of food
reduce intake of processed foods such as potato crisps, crackers and savoury pastries
use herbs and spices such as garlic, oregano and lemon juice to add flavour to meals
The Australian Government has been working with food manufacturers to reduce the sodium content of breads, breakfast cereals, simmer sauces, processed meats, sift drinks, cordials, soups, pies, crackers and savoury potato products
Targets have been agreed upon as part of the Food and Health Dialogue between the Government, the food industry and other key partners. Progress towards these targets has begun and will continue into the future
While the food manufacturers work towards these targets, you can also reduce your sodium intake:
There is a clear need to reduce our sodium intake
28 29
Sugar
Naturally occurring sugars:
exist naturally in foods such as fruit or honey and in drinks such as milk
many food or drinks containing naturally occurring sugar offer additional nutritional benefits
• milk contains sugar but is also a great source of calcium and protein
• fruit contains sugar but also fibre and vitamins
food and drinks containing naturally occurring sugars, such as fruit and milk should be consumed in moderation. The Australian Dietary Guidelines recommend:
• 2 serves of fruit
• 2.5 serves of reduced fat milk, yoghurt or cheese per day
Sugar consumption
Consuming too much added sugar has been associated with increased risk of tooth decay and
overweight and obesity. It is for this reason that the Australian Dietary Guidelines recommend
that Australians limit their intake of food and drinks containing added sugars
unlike the other examples, honey, although a natural source, does not offer any nutritional benefits
Added sugars:
added to a food and drinks to preserve it’s shelf life, add colour, flavour and/or taste
often found in food and drinks that do not contain valuable nutrients, vitamins or minerals
also found in food and drinks that are typically high in energy (kilojoules), fat (total and saturated), sugar and salt
in these type of food and drinks, especially those high in sugar, have been associated with increased risk of dental caries, overweight and obesity
Examples of food and drinks containing added sugar:
• soft drinks, energy drinks, sports drinks
• high energy snack foods (e.g. potato chips, biscuits, cakes)
• confectionery
• fast food
Sugary drinks
Australia now ranks among the top 10 countries per capita for consumption of soft drinks in the world. Increased consumption of sugary drinks leads to an excess of energy in the body. If this extra energy is not burnt off with increased physical activity it gets stored in the body as fat. This can increase your risk of health problems such as heart disease, type 2 diabetes and some cancers
Limit your intake
The Australian Dietary Guidelines recommend limiting the intake of food and drinks containing added sugars such as confectionery, sugar-sweetened soft drinks, cordials, fruit drinks, vitamin waters, energy and sports drinks
Is found in abundance
within our food supply
Is a ‘simple’
carbohydrate
Provides a quick
source of energy
Sugar can be either
naturally occurring or
added to food and drinks
The take home message
If you're after something sweet, opt for some fruit, which will help to satisfy your sweet craving but also offer you some nutritional benefit too
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Sweeteners
Artificial sweeteners
Often used as an alternative to sugar Some artificial sweeteners are energy (kilojoule) free
Many artificial sweeteners exist as ‘tabletop sweeteners’ used to add sweetness to tea, coffee and cereal instead of sugar
Name Code number Brand name
Acesulphame K 950 Hermesetas Gold®, Sunnett®
Alitame 956 Aclame®
Aspartame 951 Equal®, Equal Spoonful®, Hermesetas Gold®, Nutrasweet®
Cyclamate 952 Sucaryl®
Neotame 961
Saccharin 954 Hermesetas®, Sugarella®, Sugarine®, Sweetex®
Sucralose 955 Splenda®
Also found in cordials, soft drinks, ice-cream, lollies etc and labelled as ‘diet’, ‘low joule’ or ‘no sugar’
Under Australian law, food and drink manufacturers must declare the use of an artificial sweetener in a product. The sweeteners are either listed by their name or three-digit number
The most common artificial sweeteners found in food and drinks are:
Name Code number Side effects
Fructose No code fruit sugar, same kilojoules as sugar but sweeter
Isomalt 953less kilojoules than sugar but half the sweetness, may have a laxative effect, can also be listed as ‘humectant’
Lactilol MannitolMaltitol Xylitol Sorbitol
966421967965420
these are all sugar alcohols, same kilojoules as sugar, except mannitol, may have a laxative effect and cause wind and diarrhoea, can also be listed as ‘humectant’
Maltodextrin No code same kilojoules as sugar, also listed as ‘hydrolysed corn syrup’ or ‘glucose syrup’
Polydextrose 1200 provides minimal kilojoules, may have a laxative effect
Thaumatin 957 can also be listed as , ‘flavour enhancer’
Natural intense sweeteners
A more recent addition is Stevia (960), a ‘natural’ sweetener. It is extracted from native South American plant Stevia Rebaudiana. It is 200-300 times sweeter than regular sugar and contains no energy (kilojoules). Has been used by South American tribes for centuries
Cooking with sweeteners
Heat generated during cooking can change the taste of many sweeteners
Each type of sweetener reacts differently so refer to the label for specific instructions
Safety
In a review of evidence the World Cancer Research Fund concluded that artificial sweeteners do not have a detectable effect on the risk of cancer
Food Standards Australia New Zealand (FSANZ) regularly reviews safety evidence and recommends a maximum level permitted in foods before approving sweeteners and other additives
Nutritive sweeteners
Based on different types of carbohydrates
Have less energy (kilojoules) than sugar but they are not kilojoule free
Food and drink products containing these sweeteners may be labelled as ‘carbohydrate modified’
The most common nutritive sweeteners found in food and drinks are:
Are food additives
Provide an intense sweet flavour without the
associated energy (kilojoules) of regular sugar
There are 3 main types
of sweeteners
The take home message
Sweeteners are always going to be contoversial and ignite debate, but each of us can choose whether we consume them or not. Just check the ingredients list on the food food or drink label
as sweetners must be declared if they are used in food or drinks
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Antioxidants
Antioxidant Food sources
Anthocyanins Eggplant, grapes, berries
Beta-carotene Pumpkin, mangoes, apricots, carrots, spinach
Catechins Tea
Cryptoxanthins Red capsicum, pumpkin, mangoes
Flavonoids Tea, green tea, citrus fruit, onion, apples
Indoles Broccoli, cabbage, cauliflower
Sources of antioxidants
There are 100's of antioxidants found in different food and drinks. There is no one 'magical' antioxidant, rather eating and drinking a wide range of foods, especially fruits and vegetables, is the key point to remember
Excessive free radicals
An excess of free radicals can cause damage to cells and this is associated with conditions including heart disease, liver disease and some cancers
Boost the immune system
Antioxidants boost the immune system by limiting damage caused by free radicals and increasing production of white blood cells (cells that fight infection)
Isoflavonoids Soybeans,. tofu, lentils, peas, milk
Lignans Sesame seeds, bran, wholegrains, vegetables
Lutein Green leafy vegetables, corn
Lycopene Tomatoes, pink grapefruit, watermelon
Maganese Seafood, lean meat, milk, nuts
Polyphenols Thyme, oregano
Selenium Seafood, offal, lean meat, wholegrains
Vitamin A Liver, sweet potatoes, carrots, milk, egg yolk
Vitamin COranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum, strawberries
Vitamin E Vegetable oils, avocado, nuts, seeds, wholegrains
Zinc Seafood, lean meat, milk, nuts
Zoochemicals Red meat, offal, fish
The Australian Dietary Guidelines recommend obtaining antioxidants, vitamins and minerals from whole foods rather than from supplements. There is increasing evidence that antioxidants are more effective when consumed as whole foods
A word on ‘superfoods’
The term is commonly used in the media to promote foods that claim to be nutritionally superior and especially beneficial for health and wellbeing
Unfortunately there is no formal definition and insufficient evidence on how these foods actually work within the body. So there is no reason to consume specific 'superfoods'
Antioxidants neutralise
chemicals called free radicals
Free radicals are the product of oxidation (chemical
reactions occurring in the body)
The take home message
Eating a wide variety of fruit and vegetables will provide your body with an abundance of nutrients and antioxidants
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References
Alcohol
Alcohol, 2013. Available from: < http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Alcohol> [August 2013].
National Drug Strategy 2001, Alcohol in Australia: Issues and Strategies, Commonwealth of Australia. Available from: < http://www.health.gov.au/internet/drugstrategy/publishing.nsf/Content/alc-strategy/%24FILE/alcohol_strategy_back.pdf> [August 2013].
Alcohol guidelines: reducing the health risks, 2011. Available from: < http://www.nhmrc.gov.au/your-health/alcohol-guidelines> [August 2013].
Antioxidants
Antioxidants, 2013. Available from: < http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Antioxidants> [August 2013].
Fruit, 2013. Available from: <http://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit> [August 2013].
Caffeine
Caffeine, 2013. Available from: < HYPERLINK "http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/caffeine/" http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/caffeine/> [August 2013].
Burchfield, G 1997. What’s your poison? Caffeine, Australian Broadcasting Corporation. Available from: < HYPERLINK "http://www.abc.net.au/quantum/poison/caffeine/caffeine.htm" http://www.abc.net.au/quantum/poison/caffeine/caffeine.htm> [August 2013].
Caffeine, 2011. Available from: < http://www.foodstandards.gov.au/consumer/generalissues/Pages/Caffeine.aspx> [August 2013].
Caffeine, 2013. Available from: <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Caffeine> [August 2013].
Australian Institute of Sport 2012, AIS Website Fact Sheet – AIS Sports Supplement Program: Caffeine, Australian Sports Commission. Available from: <http://www.ausport.gov.au/__data/assets/pdf_file/0003/469650/Caffeine_11-_website_fact_sheet.pdf> [August 2013].
Carbohydrates
Carbohydrates and the glycaemic index, 2013. Available from: <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Carbohydrates_and_the_glycaemic_index> [22 August 2013].
AIS Sports Nutrition 2011, Carbohydrates - the facts, Australian Sports Commission. Available from: <http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate__how_much> [22 August 2013].
Using the GI, 2013. Available from: <http://www.gisymbol.com.au/aboutGI.php> [22 August 2013].
Weight loss and carbohydrates, 2013. Available from: <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_loss_and_carbohydrates> [22 August 2013].
Saxelby, C 2012, Complete food and nutrition companion, Hardie Grant Books, Richmond.
Wahlqvist, ML 2002, Food and Nutrition, Allen & Unwin, Crows Nest.
Fat
Fats and oils, 2013. Available from: <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fats_and_oils> [August 2013].
Heart Foundation 2008, Q&A Omega-3: general, National Heart Foundation of Australia. Available from: <http://www.heartfoundation.org.au/SiteCollectionDocuments/Fish-QA-General.pdf> [August 2013].
Cholesterol, 2013. Available from:
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Cholesterol_explained [August 2013].
Search Australia’s best food database, 2013. Available from: < http://www.calorieking.com.au/> [August 2013].
Energy in
About toxic fat, 2013. Available from: <http://www.livelighter.com.au/the-facts/about-fat.aspx> [August 2013].
Exercise Times, 2013. Available from: <http://www.calorieking.com.au/tools/exercise_time.php> [August 2013].
Fad diets
Fad Diets, 2013. Available from: <http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/fad-diets/> [26 August 2013].
Protein, 2013. Available from: <http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/protein/> [26 August 2013].
Weight loss – common myths, 2013. Available from: <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_loss_common_misconceptions?open> [26 August 2013].
Weight loss and fad diets, 2013. Available from: <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_loss_and_fad_diets> [August 2013].
National Health and Medical Research Council 2013, Australian Dietary Guidelines, Australian Government, Available from: <http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55_australian_dietary_guidelines_130530.pdf> [August 2013].
National Health and Medical Research Council 2005, Nutrient Reference Values for Australia and New Zealand Executive Summary, Australian Government, Available from: <http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n36.pdf> [August 2013].
National Health and Medical Research Council 2013, Clinical Practice Guidelines for the Management of Overweight and Obesity in Adults, Adolescents and Children in Australia, Australian Government, Available from: <http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n57_obesity_guidelines_130531.pdf> [August 2013].
Fibre
Fibre in food, 2013. Available from: <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fibre_in_food> [August 2013].
