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1.1- Discuss the importance of a well balanced diet, why we need food & how that can impact our overall health and wellbeing.

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1.1- Discuss the importance of a well balanced diet, why we need food & how that can impact our overall health and wellbeing.

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A well balanced diet is VERY important as it gives the body the necessary nutrients (carbohydrates, proteins, fats, vitamins, and minerals) so it can function properly; it maintains a strong immune system, and reduces the risk of chronic diseases like heart disease, and diabetes. (Chronic diseases are long-lasting conditions with persistent effects, lasting six months or longer and often requiring ongoing medical attention)

Food provides the energy needed for all everyday activities.

Food gives us essential macronutrients and micronutrients that work to keep tissues and organs functioning and are vital for growth and repair. Nutrients (from a well balanced diete) support the immune system, helping to protect the body from infections and reducing the risk of diet-related diseases. Eating healthy helps keep a good body weight, reducing the risk of obesity. A healthy diet supports brain functions, making it easier to concentrate, and giving you better memory.

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1.2- Name the Five food groups and list 3 foods for each group that an individual can include in their daily intake.

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1.2- Name the Five food groups and list 3 foods for each group that an individual can include in their daily intake.

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The 5 food groups are Grains; Fruits; Vegetables; Lean meats and poultry, tofu, eggs, nuts, fish, and seeds.

Grains: Pasta, noodles, bread, rice and cereal

Fruits: Watermelon, apples, passion-fruits, mangoes, bananas, tomatoes, oranges, and strawberries.

Vegetables: Broccoli, eggplant, capsicum, lettuce, carrots, corn, leek, and snow-peas.

Lean meats and poultry, tofu, eggs, nuts, fish, and seeds: Pork, lamb, beef, peanuts, pistachios, tuna, salmon, eggs, sardines, duck and sunflower seeds.

Dairy: Milk, ice cream, cheese, cream, chocolate, yoghurt and cake.

an individual can include an apple (Fruit) in their morning tea, for dinner they could include a side of carrots (Vegetables) with their dinner, they could make a sandwhich with bread (Grains) for lunch, they could have cereal with milk (Dairy) for breakfast, and they could include a lamb steak with their dinner.

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2.1- Explain the importance of macronutrients in promoting optimal performance for a sport of your choice. List food choices of each.

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2.1- Explain the importance of macronutrients in promoting optimal performance for a sport of your choice. List food choices of each.

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Volleyball

Carbohydrates provide primary energy and is a main fuel source for mouvements like jumping and running. Some food sources are: whole grains, fruits, vegetables, and pasta.

Proteins help with muscle repair and growth, which can help with power and strength in volleyball. Some food sources are: lean meats, poultry, fish, eggs, nuts, seeds, and dairy stuff/products.

Fats provide protection for organs, and they provide concentrated energy and help absorb soluble and important vitamins to keep you energized and not feeling hungry. Some food sources are: lean meats, fish, nuts, seeds, avocados, and olive oil.

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Fun fact: Did you know volleyball was invented by William G. Morgan in 1895?

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2.2- Create a sample of a meal that includes all 3 macronutrients

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2.2- Create a sample of a meal that includes all 3 macronutrients

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A Chicken Caesar Salad

A Chicken Caesar Salad contains:

- Carbohydrates: Croutons, lettuce, lemon juice, tomatoes, garlic, parmesan cheese

- Protein: Chicken, eggs, pine nuts(Also Fat), anchovies

- Fats : Avocado, pine nuts(Also protein), olive oil, and Worcestershire sauce

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Fun fact: Despite its name, Caesar salad has nothing to do with the Roman emperor Julius Caesar. 🥲

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2.3- Outline 3 micronutrients, their function and the importance these nutrients have on overall health and wellbeing. List food sources for each of the 3 micronutrients.

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2.3- Outline 3 micronutrients, their function and the importance these nutrients have on overall health and wellbeing. List food sources for each of the 3 micronutrients.

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Vitamin B9 (Folate): Vitamin B9 (Folate) helps with cell growth and repair, they produce red blood cells, and they contain essentiel DNA & RNA synthesis. Food sources: Spinach, broccoli, kale, peas and beans.

Sodium: Sodium helps maintain fluid balance, it controls blood pressure and volume, and helps with muscle contraction. Food sources: Pizza, sandwhiches, cold cuts, soups, and bread.

Calcium: It helps to maintain strong bones, teeth, and muscle, it aids with nerve function, and blood clotting. Food sources: Milk, yoghurt, cheese, salmon, sardines, and cereals.

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2.4- Provide a discussion  on one risk nutrient that can impact overall health and wellbeing.

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2.4- Provide a discussion  on one risk nutrient that can impact overall health and wellbeing.

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Sodium

Sodium is usually in processed and packaged foods like canned soups, cured meats, salty snacks, cheese, and frozen meals like pizza and wraps. Some risks of under consumption of sodium are: muscle issues, cardiovascular risks and hyponatremia which can cause symptoms like headaches, confusion, muscle cramps, and seizures and also fatigue. Risks of over consumption of sodium are: high blood pressure, heart disease and strokes, kidney disease and heart attacks.

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3.1- Select an Australian food selection model (Australian Guide to Healthy Eating/Healthy Eating Pyramid/Health Star Rating System). Provide a summary table.

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3.1- Select an Australian food selection model (Australian Guide to Healthy Eating/Healthy Eating Pyramid/Health Star Rating System). Provide a summary table.

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HEALTH STAR RATING SYSTEM (HSR)

Purpose/Objective: The purpose or objective of the Health Star Rating System is to represent their work groups' safety and health by communicating concerns or problems to their employer and making sure that the employer meets the health and safety obligations.

How the information is presented: The HSR system is presented as a graphic on the front of a packaged food. It has a small table with three different sections; Energy (kJ), Saturated Fat (g), Sugar (g), Sodium (mg) and Nutrient (g). Underneath them, it will tell you how much of each of them is contained in the packaged food.

How are the foods classified: The foods are classified by comparing the nutritional profile of a similar packaged food, and by a rating. The rating is between 1/2-5 stars⭐. The more stars on the packaged food, the healthier that packaged food will be.

One strength of the food selection model: A strength of the HSR is that the people who consume the packaged foods, can compare similar products and choose the healthier one without having to read the small food label at the back of the product to compare them.

One limitation of the food selection model: A limitation of the HSR is, that it does not apply to fruits or vegetables, only to packaged foods. Another limitation is it can also rate some packaged foods with a high rating, even though it is not particularly healthy, as it is just the healthiest out of the rest of the packaged foods like it.

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Example of what a HSR label looks like

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Fun fact: Fjalar Clemes created the food pyramid

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Fun fact: Although sodium is an essential micronutrient for people, in its pure metallic form, it's soft enough to be cut with a butter knife at room temperature and reacts explosively with water, producing flammable hydrogen gas.