• Grains: Whole meal bread, Oats, Rice

• Fruit: Bananas, Apples and Oranges

• Dairy: Milk, Cheese and Yoghurt

• Vegetables: Broccoli, Spinach and Pumpkin

• Lean Meats/Legumes: Chicken, Turkey and Chick Pea

• Whole meal bread

  • Mainly carbohydrates (complex carbs, fibre)

  • Some protein

  • Small amount of fat

• Butter

  • Mostly fat (saturated and some unsaturated fats)

  • Minimal carbs and protein

• Swiss cheese

  • Mostly protein and fat (mostly saturated fat)

  • Very low carbs

• Avocado

  • Mostly fat (healthy monounsaturated fats)

  • Some fibre (carbs)

  • Small amount of protein

• Roast Chicken

  • Mostly protein

  • Low fat (depends on cut)

  • Almost no carbs

• Lettuce

  • Mostly carbohydrates (fibre)

  • Very low protein and fat

Vitamin C

Function:

• Acts as an antioxidant, protecting cells from damage

• Essential for collagen synthesis (important for skin, blood vessels, and wound healing)

• Supports immune function and helps the body absorb iron from plant-based foods

  
  

Importance for Health:

• Prevents scurvy (a disease caused by vitamin C deficiency)

• Helps maintain healthy skin and connective tissue

• Enhances immune defense against infections

Food sources:

• Citrus fruits

• Berries

• Tropical fruits

• Melons

• Tomatoes

• Capsicum

• Leafy greens

Iron

Function:

• Essential component of iron-containing protein which carries oxygen in the blood

• Supports energy production and proper cell function

• Plays a role in immune system function

  
  

Importance for Health:

• Prevents iron-deficiency anemia, which causes fatigue and weakness

• Supports cognitive function and physical performance

• Vital for growth and development, especially in children and pregnant women

  
  

Food Sources:

• Red meat, poultry, and fish

• Lentils, beans, spinach, and fortified cereals

• Pairing plant sources with vitamin C-rich foods improves absorption

  
  

Calcium

Function:

• Crucial for building and maintaining strong bones and teeth

• Involved in muscle contraction, nerve transmission, and blood clotting

• Helps regulate heart rhythm and other cellular processes

  
  

Importance for Health:

• Prevents osteoporosis and bone fractures

• Supports muscle function and cardiovascular health

• Important for nerve communication and overall cellular health

  
  

Food Sources:

• Dairy products (milk, cheese, yogurt)

• Leafy green vegetables

• Fortified plant milks (soy, almond)

• Tofu

• Sardines with bones

Weight gain, leading to obesity can come from eating too much sugar. Foods high in sugar do not provide the same fullness feeling as foods with protein or fibre. This means that people could over eat which leads to weight gain. Obesity is a major risk factor for a wide range of other diseases.

Type 2 Diabetes can occur when you eat too much sugar. Too much sugar makes the pancreas work overtime. This can lead to insulin resistance. Your body's cells no longer respond effectively to insulin. Over time, this can lead to chronically high blood sugar levels.

Heart disease and high sugar intake is linked. There are several risk factors. High triglycerides , high blood pressure and inflammation.

Dental problems can also occur with a high sugar diet. It can cause bacteria which leads to tooth decay.

High fructose products can put a strain on the liver, causing liver disease.

Other problems that can occur with a high sugar diet include, mood swings, kidney disease and certain cancers.

It is important to understand that added sugars and sugars found naturally in fruits and milk are different. The sugar in whole foods are packed full of fibre, vitamins and minerals which slows their absorption and reduces negative health effects associated with eating pure sugar.

People who make food in factories calculate the rating using tough guidelines. They put the rating on the front of the package.

You must compare the same foods with each other. You can not compare two different foods such as milk and chips.

The Health Star Rating model has a calculator that works by putting foods into 6 categories.

1 Non-dairy beverages

1D Milk and dairy beverages

2 Foods

2D Dairy foods

3 Oils and spreads

3D Cheese

Foods are grouped together and given a rating. In all categories apart from 1, there is a calculator which considers 4 risk factors for chronic diseases.

These are

1 energy

2 saturated fat

3 sodium

4 total sugars.

Points are giving based on the amount per 100g or 100mL.

One strength of the Heath Star Rating system is that it simple to use. It provides a quick and easy way for shoppers to compare the nutritional profiles of similar packaged foods at a glance. The health star rating is a simple, visual guide. This is helpful for people that find it difficult to read. This system encourages companies to improve the nutritional quality of the products to achieve a higher health star rating.

Some of the limitations of the Health Star Rating system are that it is voluntary for food manufacturers. This is one of it's biggest weakness. Companies are more likely to display the Health Star Rating on products that score well and omit it from their less healthy ones. This makes it difficult for people to make an informed choice. The Health Star Rating system excludes some types of foods such as alcoholic drinks and baby foods which means that not all things that we eat are covered by the system.