This article has been reproduced with the permission of Access Education

The study of nutrition and its relationship to health forms a large focus of your study in unit 3. Food contains chemical components called nutrients. Nutrients carry out a range of functions in the body and can be divided into 6 major categories according to their chemical composition. No one food contains all the nutrients needed for optimal health. The type and quantity of food eaten has a very significant effect on our health status. You will need to have an understanding of the major food sources of these nutrients and the functions they play. At year 12 level, you will be expected to refer to specific nutrients within the major categories such as calcium, iron and sodium as examples of minerals and vitamins such as A, B, C and folate. This can be represented in the following mind map.

Good food sources of these nutrients include:

Protein: Meat and meat alternatives such as legumes, nuts and lentils, eggs, fish and poultry, and dairy foods such as milk, cheese and yoghurt

Fats or lipids: Meats due to the marbling of fat through the flesh, deep fried foods, margarine, butter and full cream dairy foods, avocado, nuts, seeds and oils.

Carbohydrates: Simple carbohydrates such as sugar is found in fruits, milk, honey, jam, lollies and confectionary. Complex carbohydrates include starch and fibre and are found in fresh fruit and vegetables, and breads and cereals particularly wholegrain.

Water: From the tap or bottle, soft drink, tea, coffee, milk, soups.

Vitamins: Vitamin A – found in the coloured flesh of fruits and vegetables and green leafy vegetables, eggs, fish, poultry.

Vitamin B – B1, B2, B3, B6 found in breads and cereals, vegemite, breakfast cereals, some meats, such as pork and milk and dairy foods.

Vitamin C – found in fresh fruits and vegetables, especially citrus fruits and fruits such as strawberries, capsicum and dark green leafy vegetables. Vitamin D – made in the body by the action of the sun.

Folate – found in oranges and other citrus fruits, mushrooms, fortified breakfast cereals, vegetables particularly dark green leafy vegetables, nuts and legumes.

Minerals: Iron – found in red meat, eggs, lentils and beans, almonds, dried apricots, dark green leafy vegetables.
Calcium and phosphorous – milk and dairy products, dark green leafy vegetables.
Iodine – found in seafood, table salt, vegetables, particularly dark green leafy vegetables.
Sodium – found in processed foods, seafood, salt and most vegetables.
Fluoride – fluoridated water, toothpaste.

For information on how food can be both a risk and protective factor in health please refer to the continuation of the article.

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Author: Meredith Fettling [ Bachelor of teaching Secondary (Home Economics), Graduate Diploma in Health Education ] Learning and Teaching Development Manager, Bendigo Senior Secondary College.

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