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.

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.

• 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.

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

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.

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.