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encounter for dietary surveillance and counseling

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The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts...

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Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits.

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Fat are an essential part of our diet and is important for good health. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.

When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss.

Eating less saturated and trans fats may help lower your risk of heart disease. When buying products check the labels and choose the varieties that are lower in saturated and trans fats and higher in poly and monounsaturated fats.

So a diet that is low in saturated fats and trans fats, but that also includes moderate amounts of unsaturated fats will help you stay healthy.

Saturated fats

Eating greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. These fats are usually solid at room temperature and are found in:
Animal-based products:
Dairy foods - such as butter, cream, full fat milk and cheese

Meat - such as fatty cuts of beef, pork and lamb and chicken (especially chicken skin), processed meats like salami, Some plant-derived products:

Palm oil

Coconut

Coconut milk and cream

Cooking margarine

Many manufactured and packaged foods:

Fatty snack foods (such as potato chips, savoury crackers)

Deep fried and high fat take away foods (such as hot chips, pizza, hamburgers)

Cakes and high fat muffins

Pastries and pies (including quiche, tarts, sausage rolls, pasties, croissants)

Sweet and savoury biscuits

Unsaturated fats

Unsaturated fats are an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels (among other health benefits) when they replace saturated fats in the diet.

There are two main types of unsaturated fats:
Polyunsaturated fats:

omega-3 fats which are found in fish, especially oily fish

omega-6 fats which are found in some oils such as safflower and soybean oil, along with some nuts, including brazil nuts.

Monounsaturated fats:

found in olive and canola oil, avocados and some nuts, such as cashews and almonds.

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Fat are an essential part of our diet and is important for good health. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.

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Protein is a nutrient your body needs to grow and repair cells. It can also be an energy source, especially if you are not eating enough carbohydrates.

Your body needs enough of the right types of protein every day. And you may need more protein than usual during growth spurts (especially for children and teenagers), pregnancy and breastfeeding, or after an illness.

Most Australians eat far more protein than they need. But some people may not be getting enough. And if you are vegetarian or vegan, there is a higher chance that this might be you. Meat, poultry, fish, eggs and dairy are packed full of protein, but there are many plant-based foods that are a great source of protein too. You just need to plan your protein intake more carefully.

The right amount of protein for you

How much protein should you eat every day? That's a good question. The Australian Dietary guidelines recommend that you eat 2-3 serves every day from the 'protein group'.

But a more exact measure of your daily protein requirement depends on your weight, age and height. As a rough guide:

women need 0.75 grams per kilogram (so if you weigh 65 kilograms, you need 49 grams of protein every day)

men need 0.84 grams per kilogram (so if you weigh 75 kilograms, you need 63 grams of protein every day).

And if you are pregnant, breastfeeding or over 70 years old, you need around 1 gram per kilogram. Protein requirements for children and teenagers change as they grow. You can find more detailed information by age and gender by visiting the Nutrient Reference Values page about protein.

For more information about how much lean red meat and poultry to include in your diet, visit BHC's Meat and poultry page [link to Meat and poultry].

Not all food proteins are the same

Protein is made up of amino acids. These amino acids are often referred to as building blocks because the small units are assembled in different sequences and lengths to build different proteins. So this means that different foods contain different proteins (even though they are all made up of amino acids).

There are 20 amino acids (or building blocks) and nine of these are called 'essential'. This is because your body cannot make them (although it can make the other 11).

Protein that comes from animal sources (that is, meat, poultry, fish, eggs and dairy products) is known as 'complete' protein (or ideal or high quality protein). It contains all the essential amino acids.

On the flip side, plant proteins (beans, lentils, nuts and whole grains) are considered 'incomplete' proteins. They are missing at least one of the essential amino acids. The only exception to this is soybeans, which are a complete protein.

What this means is that not all proteins are equal. And if you do not eat meat, poultry, fish, eggs or dairy, you have to manage your protein intake to make sure your body gets the full range of essential amino acids. But as long as you eat a wide variety of foods, you can usually make complete proteins.

High protein foods

There are lots of foods that are packed full of protein. Some of them may be familiar, but others may not be so obvious:

lean meats - beef, lamb, veal, pork, kangaroo

poultry - chicken, turkey, duck, emu, goose, bush birds

fish and seafood - fish, prawns, crab, lobster, mussels, oysters, scallops, clams

eggs

dairy products - milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

nuts (including nut pastes) and seeds - almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds

legumes and beans - all beans, lentils, chickpeas, split peas, tofu.

Getting more protein into your day, naturally

If you're looking for ways to get more protein into your diet, here are some suggestions:

Try a peanut butter sandwich! Remember to use natural peanut butter (or any other nut paste) with no added salt or sugar.

Low-fat cottage or ricotta cheese is high in protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning.

Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad.

Beans are great in soups, casseroles, and pasta sauces. Try tipping a drained can of cannellini beans into your favourite vegetable soup recipe or casserole.

A plate of hummus and freshly cut vegetable sticks disappears quickly! Or spread hummus on your sandwich for an extra protein hit at lunchtime.

Greek yoghurt is a protein rich food that you can use throughout the day. Dollop some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit.

Eggs are a versatile and easy option. Better Health Channel has some good ideas on how to use eggs every day.

Protein shakes, powders and supplements

If you're not getting enough protein in your diet, are protein shakes, powders and supplements a good idea? Unless you are exercising or training at the level of an athlete, the simple answer is probably not.

Most of us get more than enough protein through the food we eat. And any protein we eat on top of what our body needs will either be excreted from our body as waste, or stored as weight gain! Also, having too much protein on top of what our body needs can be damaging to our kidneys.

The best way for you to get the protein you need is to eat a wide variety of lean protein as part of a balanced diet. But if you are still interested in using protein shakes, powders and supplements, the best place to start is to talk to your doctor.

The dangers of a high protein diet

Most Australians eat far more protein than they need. And there are some dangers associated with eating a high protein diet:

Some protein-rich foods (like red meat and full-fat dairy products) may increase your risk of heart disease, as they are high in cholesterol-raising saturated fat.

It is also thought that a diet high in red meat - particularly deli meats such as ham, bacon and salami - may increase your risk of bowel cancer.

High protein diets often restrict your carbohydrate intake. And this can mean we miss out on important vitamins and minerals, and lead to problems associated with not getting enough fibre (such as bad breath, headache and constipation).

And if you drastically reduce your carbohydrate intake, your body will go into a state called 'ketosis,' meaning it burns fat for energy rather than carbohydrate. While that sounds appealing, it often leads to side effects like moodiness, bad breath, difficulty concentrating, and low blood sugar levels. Your body may also start to convert protein into carbohydrates to feed the brain, and in the long term may also put you at risk of conditions like heart and kidney disease.

A high protein diet may also adversely affect your kidney function if you have kidney disease.

Remember...

Protein is an important nutrient that helps your body grow and repair cells.

Most Australians eat more than enough protein. But if you are vegetarian or vegan, you may not be getting enough protein. Or you may not be eating enough of the right type of protein.

The best way to get the right amount of protein - and the right type -is to eat a wide variety of protein rich foods as part of a balanced diet.

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Protein is an important nutrient that helps your body grow and repair cells. Most Australians eat more than enough protein, but if you are vegetarian or vegan you may not be getting enough protein (or enough of the right type of protein).

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📹 Physical effects of eating too much sugar

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📹 Physical effects of eating too much sugar

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In the short-term, eating too much sugar may contribute to acne, weight gain, and tiredness. In the long-term, too much sugar increases the risk of chronic diseases, such as type 2 diabetes and heart disease.

According to the Centers for Disease Control and Prevention (CDC), people in the United States consume too much added sugar. Added sugars are sugars that manufacturers add to food to sweeten them.

In this article, we look at how much added sugar a person should consume, the symptoms and impact of eating too much sugar, and how someone can reduce their sugar intake.

According to the Dietary Guidelines for Americans 2010-2015, on average, Americans consume 17 teaspoons (tsp) of added sugar each day. This adds up to 270 calories.

However, the guidelines advise that people limit added sugars to less than 10% of their daily calorie intake. For a daily intake of 2,000 calories, added sugar should account for fewer than 200 calories.

However, in 2015, the World Health Organization (WHO) advised that people eat half this amount, with no more than 5% of their daily calories coming from added sugar. For a diet of 2,000 calories per day, this would amount to 100 calories, or 6 tsp, at the most.

Some people experience the following symptoms after consuming sugar:

Consuming too much sugar can also contribute to long-term health problems.

Tooth decay

Sugar feeds bacteria that live in the mouth. When bacteria digest the sugar, they create acid as a waste product. This acid can erode tooth enamel, leading to holes or cavities in the teeth.

People who frequently eat sugary foods, particularly in between mealtimes as snacks or in sweetened drinks, are more likely to develop tooth decay, according to Action on Sugar, part of the Wolfson Institute in Preventive Medicine in the United Kingdom.

Acne

A 2018 study of university students in China showed that those who drank sweetened drinks seven times per week or more were more likely to develop moderate or severe acne.

Additionally, a 2019 study suggests that lowering sugar consumption may decrease insulin-like growth factors, androgens, and sebum, all of which may contribute to acne.

Weight gain and obesity

Sugar can affect the hormones in the body that control a person's weight. The hormone leptin tells the brain a person has had enough to eat. However, according to a 2008 animal study, a diet high in sugar may cause leptin resistance.

This may mean, that over time, a high sugar diet prevents the brain from knowing when a person has eaten enough. However, researchers have yet to test this in humans.

Diabetes and insulin resistance

A 2013 article in PLOS ONE, indicated that high sugar levels in the diet might cause type 2 diabetes over time.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) add that other risk factors, such as obesity and insulin resistance, can also lead to type 2 diabetes.

Cardiovascular disease

A large prospective study in 2014 found that people who got 17-21% of their daily calories from added sugar had a 38% higher risk of dying from cardiovascular disease (CVD) than those who consumed 8% added sugars. For those who consumed 21% or more of their energy from added sugars, their risk for CVD doubled.

High blood pressure

In a , researchers found a link between sugar-sweetened beverages and high blood pressure, or hypertension. A review in Pharmacological Research states that hypertension is a risk factor for CVD. This may mean that sugar exacerbates both conditions.

Cancer

Excess sugar consumption can cause inflammation, oxidative stress, and obesity. These factors influence a person's risk of developing cancer.

A review of studies in the Annual Review of Nutrition found a increased cancer risk with sugary drink consumption. Another study found a increased risk of some cancers in people who consumed sugary drinks and carried weight around their abdomen.

Aging skin

Excess sugar in the diet leads to the formation of advanced glycation end products (AGEs), which play a role in diabetes. However, they also affect collagen formation in the skin.

According to Skin Therapy Letter, there is some evidence to suggest that a high number of AGEs may lead to faster visible aging. However, scientists need to study this in humans more thoroughly to understand the impact of sugar in the aging process.

A person can reduce the amount of added sugar they eat by:

1. checking food labels for sweeteners

2. reducing foods with added sugar

3. avoiding processed foods in general

Checking food labels

Added sugar and sweeteners come in many forms. Ingredients to look out for on a food label :

brown sugar

fructose

glucose

sucrose

maltose

honey

corn sweetener

corn syrup

high fructose corn syrup

raw sugar

molasses

malt syrup

evaporated cane juice

agave nectar

maple syrup

invert sugar

fruit juice concentrates

trehalose

turbinado sugar

Some of these ingredients are natural sources of sugar and are not harmful in small amounts. However, when manufacturers add them to food products, a person might easily consume too much sugar without realizing it.

Reducing foods that contain added sugar

Some food products contain large amounts of added sugars. Reducing or removing these foods is an efficient way to reduce the amount of sugar a person eats.

The Dietary Guidelines for Americans 2010-2015 state that soda and other soft drinks account for around half a person's added sugar intake in the U.S. The average can of soda or fruit punch provides 10 tsp of sugar.

Another common source of sugar is breakfast cereal. According to EWG, many popular cereals contain over 60% sugar by weight, with some store brands containing over 80% sugar. This is especially true of cereals marketed towards children.

Swapping these foods for unsweetened alternatives will help a person lower their sugar intake, for example:

swapping soda for water, milk, or herbal teas

swapping sugary cereals for low sugar cereal, oatmeal, or eggs

Avoiding processed foods

Manufacturers often add sugars to foods to make them more appealing. Often, this means people do not realize how much sugar a food contains.

By avoiding processed foods, a person can get a better sense of what their food contains. Cooking whole foods at home also means someone can control what ingredients they put into their meals.

People should see their doctor if they experience the symptoms of high blood sugar. According to the symptoms include:

increased thirst and urination

increased hunger

blurred vision

numbness or tingling in the hands or feet

unexplained weight loss

sores that do not heal

These symptoms may indicate a person has diabetes. A doctor can test for diabetes by taking a urine sample.

People should also speak to a doctor if they experience other symptoms after eating sugar, such as bloating.

Consuming too much added sugar has many adverse impacts on health, including tiredness and weight gain, and more severe conditions, such as heart disease. Added sugars are present in many processed foods and drinks.

People can reduce their sugar intake by knowing what to look for on food labels, avoiding or reducing common sources of sugar, such as soda and cereals, and prioritizing unprocessed whole foods.

If a person is concerned about weight gain, symptoms that may indicate diabetes, or other symptoms they experience after eating sugar, they should speak to a doctor.

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Eating too much sugar: Effects and symptoms

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In some people, sugar may cause tiredness or acne. Long-term, eating too much sugar can contribute to type 2 diabetes and heart disease.