weeks 4-5 Flashcards
test 2
Outline Dr Gill’s views on the current state of Australia’s health
- there has been an improvement in Australia’s health
- Australia has better nutrition than other countries
- Life expectancy is at a peak
- To improve health further need to address the following: alcohol, diet, sleep, exercise and smoking
- ‘fit and fat’ debate - argued that cardiovascular performance was dictated by number of hours of exercise per week, not weight
- key metabolism phases - in neutro, early adulthood (most health deterioration), older age (lose appetite and lose muscle mass)
Outline Dr Yoganthan’s views on the current state of Australia’s health
- Australian doctors focusing too much on increasing life expectancy over quality of life
- argues that fundamental health is dictated by improving metabolic rate
- Australians consume too many calories, but not enough nutrients
- there has been a normalisation of obesity and diseases which can be avoided through correct diet
what are the short term benefits of nutrition on our health?
- Short term benefits (not specified = within 24-48hrs)
o Increased energy
o Improved digestion
o Sport performance and recovery (48-72 hours)
o Focus
o Mood
o Sleep
o Hair skin and nails (over a few weeks)
o Weight loss or muscle gain (months)
what was Australia’s national expenditure on the healthcare system? how much has this increased from years before?
o National expenditure was $170.4 billion in 2015-2016
3.6% increase from years before
what is epidemiology?
Epidemiology – the mathematical research of death and disease within the population.
what are the 3 chronic illnesses associated with ageing in Australia?
o Cancers
o CVD
o Type 2 diabetes
outline the non-modifiable risk factors of chronic disease
o Age
o Family history/genetics
o Ethnicity
o Already having metabolic diseases like diabetes
outline the modifiable risk factors of chronic disease. what % of CVD patients reported having these factors?
o Tabacco use – most preventable cause of mortality in Australia. Cause hypertension and blood clotting. Smokers x5 to develop CVD, x2 to have a stroke or coronary heart disease, when stopping smoking reduce risk of sudden death from CVD
o Body mass index – associated with high bad cholesterol
4/5 had 3 or more
outline the findings of the 2018 Australian Health survey.
chronic disease represented 85% of disease in Australia
o Largest contributors – cancer (16%), cardiovascular disease (14%)
o Diet and body mass index accounted for 11% and 9% of risk factors associated
which diseases have the largest mortality rates in Australia?
o Stroke → 2nd largest
o Heart failure and cardiomyopathy → 3rd largest
o Hypertensive disease → 4th largest for males
o Peripheral vascular disease → 4th largest for females
what are the factors which are putting Australian’s at risk of chronic disease?
o Child’s sedentary behaviour
o Unhealthy life and diet from a young age
o Lack of awareness on prevention from young age
* Australian’s Current negative dietary habits
o Convenience foods
o High in salt, sugar and fat
o Not enough fibre and fluids
o Excessive smoking and drinking
how common is CVD in Australia?
o 1/6
o 1 person every 12 minutes dies of CVD
what are the signs and symptoms of CVD?
o Fatigue
o Limbs in pains
o Some people have no awareness of having it due to no symptoms until something severe happens
how can be prevent/treat people with CVD?
o Healthy diet
Main areas – fruit and veg and whole grain, legumes, lean proteins and limiting red meet to 1-3 times a week, increasing healthy fats and oils
Smoking – stop smoking
Blood pressure – manage blood pressure (e.g reduction of salt)
Physical activity
Kidney health
Stress management
what are cardiac blues?
- Cardiac blues – feeling overwhelmed when given the CVD diagnosis
How common is Type II diabetes in Australia?
- 1.2 million have type II diabetes
- More prevalent than type one – accounts for 85% of cases
what are the risk factors associated with type II diabetes?
o Genetic history
o Over age of 40
o Over age of 45 with obesity and high blood pressure
o Certain ethnic groups
- people from rural areas
why are indigenous people more at risk of type II diabetes?
higher levels of visceral fat and higher risk of insulin resistance
Indigenous people are x3.5 more likely to have diabetes, and x4 likely to die or be hospitalised from it
how can be prevent type II diabetes?
o Weight management – obesity is a risk factor
Changes in diet
Types of carbohydrates being eaten – should focus on complex > simple or processed
Not cutting out foods, but you should cut back and look at the quality and the portion
what are some of the challenges associated with being diagnosed by type II diabetes?
a lot of change – diabetes stress (stress over new daily tasks)
o being diagnosed with one of these diabetes leads to higher risk of developing another disease e.g CVD
how can we prevent cancer through our diet? why does this work?
Reduction of carcinogenic compounds
Reduction of unhealthy foods to reduce risk of GORD (stomach acid moves up oesophagus leading to ulcers. If this happens too much, cells mutate = cancer)
what is BMI?
body composition measurement used since 1800s
calculated by doing weight/height squared
what are the BMI classifications?
- Under 18.5: Underweight with low risk of co-morbidities but potential clinical concerns
- 18.5 to 24.9: Normal range
- 25 to 29.9: Overweight with increased risk of co-morbidities
- 30 to 34.9: Class I obesity with moderate risk
- 35 to 39.9: Class II obesity with severe risk
- Over 40: Class III obesity with very severe risk
what are the limitations of BMI?
- Developed for population studies not individuals
o Rugby player vs fat person = same weight means same BMI - Doesn’t account for:
o Muscle mass vs fat mass
o Body fat distribution
o Ethnic variations in body composition
o Age related changes in body composition
o Gender differences
how is waist circumference a powerful predictor of health risks?
a measure of visceral fat
outline the waist circumference classifications
- FOR WOMEN:
o Less than 80cm: Lower risk
o 80–88cm: Increased risk
o Over 88cm: Substantially increased risk - FOR MEN:
o Less than 94cm: Lower risk
o 94–102cm: Increased risk
what is waist-to-hip ratio (WHR) and how does it predict health risk?
Body fat distribution patterns
WHR = waist circumference (cm)/hip circumference (com
People with more fat in their hips and thighs (pear) have less health risks than people who have more fat in their abdominal area (apple)
* This is because visceral fat is metabolic and releases inflammatory substances which can affect your whole body
outline the WHR classifications
- Less than 0.9 for men
- Less than 0.8 for women
Why is the DEXCA scan the gold standard of body composition analysis?
- Detects small changes in the body over time
- Provides detailed info about:
o Total body fat percentage
o Regional fat distribution
o Lean muscle mass
o Bone mineral density
o Visceral fat quantification
Outline the 3 methods of blood glucose testing. Outline each of their classifications.
Type 1 – fasting blood glucose test
* Requires 8-12 hours of fasting
* Normal range: 3.9-5.5mmol/l
* Pre-diabetes: 5.6-6.9mmol/l
* Diabetes: 7.0mmol/l or more
Type 2 – random blood glucose test
* Can be taken any time
* Normal range: below 7.8mmol/l
* Pre-diabetes: 7.8-11mmol/l
* Diabetes: 11.1mmol/l or more
Oral glucose tolerance test
* Drink glucose solution
* Measurement taken at intervals
* Checks for impaired glucose tolerance
Outline the 4 things cholesterol testing measures when checking for CVD risk.
Total Cholesterol
* Optimal: Less than 5.2 mmol/L
HDL (High-Density Lipoprotein)
* Optimal: Above 1.0 mmol/L for men, above 1.2 mmol/L for women
* Higher levels are better
LDL (Low-Density Lipoprotein)
* Optimal: Less than 2.6 mmol/L
Triglycerides
* Optimal: Less than 1.7 mmol/L
* Borderline High: 1.7–2.2 mmol/L
* High: Above 2.2 mmol/L
How much does a healthy infant’s birth weight increase by 5 months and 1 year?
A healthy infant’s birth weight doubles by about 5 months and triples by 1 year, typically reaching between 9-11 kg.
What are the energy requirements for a newborn?
A newborn requires about 1800-2000 kJ/day, with an average newborn weighing 3.5 kg needing 543 kJ/kg each day. Double what adult’s need.
How does a newborn’s metabolic rate compare to an adult’s?
A newborn needs 4.4 times more energy than an adult to support growth and development.
What nutrients are emphasized for infants under 6 months?
The health recommendations for infants under 6 months focus on breast milk’s composition, which is high in fat, protein, and calcium.
Why do infants need energy from carbohydrates?
Carbohydrates provide energy to all body cells, especially those in the brain, which depend on glucose to fuel activities. A baby’s brain uses 60% of the total energy intake.
What role does fat play in infant nutrition?
Fat provides most of the energy in breast milk and infant formula, supporting rapid growth in early infancy. The brain, which is 60% fat, benefits from this high energy density.
What vitamins and minerals are important for infants?
Vitamins A, C, and D are important, as well as calcium, iodine, and iron.
How important is water for infants?
The younger the infant, the greater the percentage of body weight is water. During early infancy, breast milk or formula is sufficient for hydration, even in hot climates.
Why is breastmilk preferred over formula?
Breastmilk provides antibodies, colostrum with human growth factors, probiotics, and helps develop natural resistance to illnesses, promoting optimal health and bonding.
When should solid foods be introduced to infants, and why?
Solid foods should be introduced after 6 months, reflecting changes in breast milk composition and providing energy for new activities like crawling and walking.
How does a child’s appetite change around 12 months?
Around 12 months, children’s appetite decreases due to slower growth, but they may demand more food during rapid growth phases.
What are the fiber recommendations for children?
Fiber recommendations are based on energy intake. Younger children with low energy intakes have lower fiber recommendations than older children with higher energy intakes.
What are the fat intake recommendations for children?
For 1-3-year-olds, fat should comprise 30-40% of their intake. For children 3 years and older, fat intake should be 25-35%.
How should iron be introduced to infants?
Iron should first be introduced through iron-fortified cereals before being sourced from meats. Non-heme iron should be consumed with vitamin C to improve absorption.
How do appetite and energy needs change as children grow?
Energy needs increase with age, from 3300 kJ/day for a 1-year-old to 8500 kJ/day for a 10-year-old. However, energy per kg of body weight declines gradually.
At what age do females and males begin puberty, and how does this affect their nutrition needs?
Females begin puberty around 10-11 years, and males around 12-13 years. Puberty increases nutritional needs, especially for iron and calcium.
What factors influence an adolescent’s energy intake needs?
Energy intake depends on growth rate, gender, body composition, and physical activity level.
How does iron need change during adolescence?
Iron needs increase for females due to menstruation, and for males due to increased muscle mass from testosterone.
How does calcium need change during adolescence?
Calcium needs increase for both genders due to bone growth, and more vitamin D is needed for better calcium absorption.
What are common adolescent eating habits?
Adolescents often prefer unhealthy foods, such as alcohol or soda over water, and may skip meals or develop unhealthy eating patterns due to body image concerns.
What factors contribute to adolescent obesity?
Factors include parental obesity, poor nutrition education, sedentary lifestyle, unhealthy choices at school, and consumption of energy-dense snacks and drinks.
How does obesity impact puberty?
Obese children tend to start puberty earlier as they have greater bone mass and abnormal lipid profiles. have an increased risk of type II diabetes, respiratory diseases, and mental/social problems.
What is an integrated approach to addressing adolescent obesity?
o To address adolescent obesity an integrated approach is needed:
The diet
Physical activity levels
* Implementing changes like
o Limiting sedentary activity
o Encouraging regular vigorous activity
o Caregivers setting good examples
Psychological support
* Implementing changes like
o Weight loss programs with parental involvement
o Positive influence on eating behaviours
What are some healthy habits that contribute to longevity?
Healthy habits include regular sleep, balanced meals, physical activity, avoiding smoking and excessive alcohol, maintaining a healthy weight, and staying socially engaged.
How does physical activity benefit older adults?
Physical activity helps with weight management, flexibility, endurance, balance, and can delay muscle mass and strength loss with aging.
How do energy and BMR change with aging?
Energy needs decrease by about 5% per decade, and BMR declines by 1–2% per decade.
What are some of the changes associated with ageing?
physical changes - may lead to substance abse
psychological impacts
immune system - declines
GI tracts - slower motility = constipation
malnutrition
dental decay
sensory losses
outline how the GI tracts changes when ageing
- GI tracts
o Slower motility, often resulting in constipation
o Atrophic gastritis
o Dysphagia, defined as difficulties in swallowing, can result in nutritional deficiencies
why is malnutrition a risk when ageing?
that tend to co-occur include:
Body weight: Older adults with low body weight may be unprepared to fight illness and disease.
Body composition: Sarcopenia - nutrition and exercise play a role in maintaining muscle mass.
Outline energy and nutrition needs for older adults.
Hydration prevents UTIs and disorientation - 6 glasses/day
High quality protein - maintain muscle and boost immune system
fibre and water prevent constipation
vitamins and minerals - Vitamin B12 from fortified foods and supplements is especially needed for those with atrophic gastritis.
Vitamin D from fortified milk and sunshine is needed to prevent bone loss.
For those who avoid milk and milk products, calcium can be obtained from fortified juices, powdered milk, or supplements.
Iron can be obtained from red meats consumed alongside vitamin C-rich foods
How do nutrient deficiencies affect brain function in older adults?
Nutrient deficiencies can contribute to the loss of memory and cognitive function, as neurotransmitters need precursor nutrients to function properly.
What is Alzheimer’s disease, and how does it affect the brain?
Alzheimer’s disease is the abnormal deterioration of brain tissue and function, involving free radicals, beta-amyloid accumulation, senile plaques, and neurofibrillary tangles in the brain. Acetylcholine breakdown may impair memory.
How can maintaining a healthy body weight and regulating blood glucose levels affect brain health?
Maintaining a healthy body weight and regulating blood glucose levels are important for brain function and may help reduce the risk of cognitive decline.
What is cataract, and how can it affect vision in older adults?
Cataracts are thickenings of the eye lenses, leading to cloudy vision. Certain nutrients, like Vitamin C, Vitamin E, and carotenoids, may reduce the risk or slow the progression of cataracts. There is also some association with obesity.
How can macular degeneration affect older adults’ vision?
Macular degeneration is the deterioration of the center of the retina, affecting central vision. Antioxidants, zinc, lutein, zeaxanthin, and omega-3 fatty acids may help prevent or slow this condition, while high total fat intake may be a risk factor.
What is osteoarthritis, and what are its risk factors?
Osteoarthritis is degenerative arthritis, often related to aging, smoking, obesity, and a lack of hormone therapy in women.
How can omega-3 fatty acids and antioxidants help with rheumatoid arthritis?
Omega-3 fatty acids may reduce joint tenderness and improve joint mobility, while antioxidants like Vitamin C, Vitamin A, and carotenoids can help reduce inflammation in rheumatoid arthritis.
What is gout, and what dietary changes are recommended for older adults?
Gout is a form of arthritis caused by high levels of uric acid. It is recommended to avoid high-purine foods, as they can increase uric acid levels.
What is the primary purpose of food labels?
Food labels primarily exist to market the food and encourage consumers to choose which foods they want to eat.
What are the 9 aspects of food labels?
The 9 aspects of food labels are:
- Name and description
- Net weight
- Date marking (Used By Date, Best Before Date, Packed/Baked On Date)
- Ingredient list, including additives
- Allergy warning
- Nutrition information panel
- Storage instructions
- Name and address of manufacturer
- Country of origin
What information does the ‘Name and Description’ on a food label provide?
The name and description must accurately describe the main component of the product. The main ingredient only needs to constitute 25% of the total ingredients.
What does the ‘Net Weight’ on a food label indicate?
The net weight refers to the weight of the product itself, not including packaging, and helps consumers assess if they are getting good value for their money.
What is the difference between a ‘Used By Date’ and a ‘Best Before Date’?
‘Used By Date’ indicates when food may become unsafe to eat and should not be consumed after this date.
‘Best Before Date’ is for foods with a shelf life of less than 2 years and suggests the food may lose its nutritional value after this date, but it is still safe to eat.
What does the ‘Packed/Baked On Date’ tell you?
The ‘Packed/Baked On Date’ indicates the date the product was packaged or baked, showing how fresh the item is.
What is the purpose of the ‘Ingredient List’ on a food label?
The ingredient list shows all ingredients in the product, ordered by decreasing weight. If a multi-component ingredient is less than 5%, it does not need to be listed.
Why is the ‘Allergy Warning’ important on food labels?
The allergy warning is important because consuming allergens could cause serious reactions such as anaphylaxis, which can be life-threatening.
What does the ‘Nutrition Information Panel’ (NIP) include?
The NIP includes the nutritional value per serving and per 100g/100ml. It covers energy (Kj), macronutrients (protein, fat, carbohydrates), sugar, fibre, and sodium.
Are there any exceptions where a nutrition panel is not required?
Yes, exceptions include small packages, foods with a single ingredient (e.g., herbs, spices), foods sold at fundraising events, unpackaged foods like restaurant meals, and fresh produce where customers choose their own items.
What are the key components found in the ‘Nutrition Information Panel’?
The NIP includes energy (Kj), protein, fat (including saturated fat), carbohydrates, sugar, fibre, and sodium (in mg).
What are the general recommendations when comparing foods based on their NIP?
When comparing foods, use the 100g column and look for foods with:
- Less than 10g of fat per 100g
- Less than 3g of saturated fat per 100g
- Less than 10g of sugar per 100g
- More than 3g of fibre per serve
- Less than 400mg of sodium
Why are ‘Storage Instructions’ included on food labels?
Storage instructions are provided to ensure that the food is stored correctly to prevent spoilage. For example, some foods like Vitamin C are sensitive to light and can break down, while mushrooms benefit from sunlight to increase Vitamin D content.
What does the ‘Name and Address of Manufacturer’ on a food label tell you?
It provides the contact details of the manufacturer, which is important for consumer inquiries or reporting issues.
What is indicated by the ‘Country of Origin’ on a food label?
The ‘Country of Origin’ shows where the product is made. ‘Product of Australia’ means all ingredients come from Australia and most processing happens there, while ‘Australian Made’ means the food was transformed in Australia with at least 50% of the production costs incurred in the country.
What are the three main types of claims on food packages?
The three main types of claims are: General or marketing claims, Nutrition content claims, and Health claims.
What are general or marketing claims?
These often use buzzwords like ‘natural’ or ‘fresh’ to attract attention but are not strictly regulated.
What are nutrition content claims?
Regulated by authorities and must meet specific criteria (e.g., low in fat or a good source of calcium).
What are health claims?
Health claims are divided into Type 1: General level health claim and Type 2: High level health claim.
What is a Type 1 health claim?
An example is ‘calcium is good for bones.’
What is a Type 2 health claim?
An example is ‘diets high in calcium may reduce the risk of osteoporosis.’
What are the criteria for a product to claim ‘low fat’?
A product must contain less than 3% fat to claim ‘low fat.’
What does the ‘Health Star Rating’ signify?
The Health Star Rating compares the nutritional quality of similar products, with more stars indicating a healthier option.
How does the Health Star Rating system work?
The rating system compares food to similar products based on energy, saturated fat, sugars, sodium, and fiber per 100g/ml.
What does the term ‘Low GI’ refer to on product labels?
‘Low GI’ indicates that the product has been tested and certified by the Glycemic Index Foundation for a slower release of sugar into the blood.
What is the difference between a nutrient claim and a marketing claim?
A nutrient claim must meet specific criteria (e.g., ‘high in calcium’), while a marketing claim is a less regulated statement designed to attract consumers (e.g., ‘contains barley’).
What are ‘Weasel words’ in food marketing?
‘Weasel words’ are phrases that suggest health benefits without providing proof or facing scrutiny, such as ‘may help,’ ‘can reduce,’ or ‘helps fight.’
What is the Percentage Daily Intake system?
The Percentage Daily Intake system shows what percentage of your daily nutritional intake a serving of the food provides, based on an average adult intake of 8700kJ.
How do people typically rate foods?
People rate foods based on preconceived ideas about product categories or descriptions, and this effect is particularly strong among people who are dieting.
What is an example of misleading marketing involving country of origin information?
In 2011, Coles and Woolworths were fined for misleading country of origin claims. Coles was fined $880 for not making it clear that grapefruits were from Israel, and Woolworths was fined $1,500 for advertising lemons as a product of Australia when they were from the US.
What was the issue with Coles’ ‘freshly baked’ claims?
Coles was fined $1 million for misleading claims about their ‘freshly baked’ products.
What was the issue with Golden Circle juices?
Golden Circle juices were found to contain beef and alcohol, which was misleading for consumers.
What are the requirements for a product to be certified ‘Low GI’?
To be certified Low GI, the product must:
1. Contain at least 10g of carbohydrates per serve.
2. Have had their GI tested using standard methodology.
3. Meet specific nutritional criteria for their food category.
What does the ‘Certified Organic’ label cover?
The Certified Organic label covers a comprehensive range of practices including food preparation, growth phases, crop management, irrigation, pest control, harvesting, packaging, and transport. For honey to be certified organic, bees must pollinate only organic flowers.
What are the criteria for a product to be certified ‘Gluten Free’?
A product must:
1. Be tested to have no detectable gluten as per FSANZ guidelines.
2. Have gluten levels lower than <20PPM (considered suitable per international codex standards).
3. Undergo laboratory testing every 12 months.
4. Be subject to random annual adult testing.
5. Be independently approved.
What are examples of religious certifications for food products?
Examples of religious certifications include Kosher and Halal certifications.
What are the common certification symbols for food products?
The common certification symbols include:
1. Low GI certification: Ensures the product won’t spike blood sugar.
2. Certified Organic: Indicates the product meets comprehensive organic standards.
3. Gluten Free certification: Guarantees the product is free from gluten, with testing and approvals.
4. Religious certifications: Such as Kosher or Halal symbols indicating the food meets religious dietary standards.
How do people typically rate foods?
People rate foods based on preconceived ideas about product categories or descriptions, which is especially true among those who are dieting.
What is an example of misleading marketing regarding country of origin information?
In 2011, Coles and Woolworths were fined for misleading country of origin claims. Coles was fined $880 for not clearly indicating that grapefruits were from Israel, while Woolworths was fined $1,500 for advertising lemons as a product of Australia when they were from the US.
What was the issue with Coles’ ‘freshly baked’ claims?
Coles was fined $1 million for misleading claims about their ‘freshly baked’ products.
What was the issue with Golden Circle juices?
Golden Circle juices were found to contain beef and alcohol, which misled consumers.
What are the criteria for a product to be certified ‘Low GI’?
To be certified Low GI, the product must:
- Contain at least 10g of carbohydrates per serve.
- Have had their GI tested using standard methodology.
- Meet specific nutritional criteria for their food category.
What does the ‘Certified Organic’ label cover?
The Certified Organic label covers food preparation, growth phases, crop management, irrigation, pest control, harvesting, packaging, and transport. For honey to be certified organic, bees must pollinate only organic flowers.
What are the criteria for a product to be certified ‘Gluten Free’?
A product must:
- Be tested to have no detectable gluten according to FSANZ guidelines.
- Have gluten levels lower than <20PPM (suitable per international codex standards).
- Undergo laboratory testing every 12 months.
- Be subject to random annual adult testing.
- Be independently approved.
What are examples of religious certifications for food products?
Examples of religious certifications include Kosher and Halal certifications.
What are the common certification symbols for food products?
Common certification symbols include:
- Low GI certification: Ensures the product won’t spike blood sugar.
- Certified Organic: Indicates the product meets comprehensive organic standards.
- Gluten Free certification: Guarantees the product is free from gluten, with testing and approvals.
- Religious certifications: Such as Kosher or Halal symbols indicating the food meets religious dietary standards.
How does colour affect our perception of food?
Colour can significantly influence how healthy a food appears. For example, a study showed that consumers rated a chocolate bar with a green label as healthier, even though the nutritional content was identical to one with a different label colour. Green colour schemes are often associated with naturalness and health.
What is the effect of ‘certification-style’ seals and tick symbols on packaging?
Certification-style seals and tick symbols can make products seem more officially certified than they are. For example, the wholegrain tick on Nestle cereal boxes is not an official certification, but rather a marketing tool created by the company.
What steps should you follow when using food labels to make healthier choices?
Check the nutritional information and use it to guide your choices.
- Compare the same products across different brands.
- Be wary of products with multiple health claims.
- Compare the 100g columns rather than serving sizes.
- Don’t be swayed by colour schemes or false stamps.
How do you calculate energy from carbohydrates?
Formula: Energy from Carbohydrates = Total Carbohydrates (g) × Energy per gram
Carbohydrates provide 4 calories per gram or 17 kJ per gram.
Example: A product contains 50g of carbohydrates per 100g.
Calories: 50g × 4 = 200 calories
Kilojoules: 50g × 17 = 850 kJ
Answer: 200 calories or 850 kJ.
How do you calculate energy from protein?
Formula: Energy from Protein = Total Protein (g) × Energy per gram
Protein provides 4 calories per gram or 17 kJ per gram.
Example: A product contains 10g of protein per serving.
Calories: 10g × 4 = 40 calories
Kilojoules: 10g × 17 = 170 kJ
Answer: 40 calories or 170 kJ.
How do you calculate energy from fat?
Formula: Energy from Fat = Total Fat (g) × Energy per gram
Fat provides 9 calories per gram or 37 kJ per gram.
Example: A product contains 5g of fat per serving.
Calories: 5g × 9 = 45 calories
Kilojoules: 5g × 37 = 185 kJ
Answer: 45 calories or 185 kJ.
How do you calculate unsaturated fat?
Formula: Unsaturated Fat = Total Fat - Saturated Fat
Example: A product contains 10g of total fat and 3g of saturated fat per 100g.
Unsaturated fat: 10g - 3g = 7g
Answer: 7g of unsaturated fat per 100g.
How do you calculate the percentage of carbohydrates from sugar?
Formula: Percentage of Carbohydrates from Sugar = (Total Sugars (g) ÷ Total Carbohydrates (g)) × 100
Example: A product has 40g of total carbohydrates and 12g of sugar per serving.
(12 ÷ 40) × 100 = 30%
Answer: 30% of the carbohydrates come from sugar.
Outline the Australian nutrition guide.
Total fat = 3g or less
Saturated fat = 1.5g or less
Sugar = 5g or less
Sodium = 120mg or less
Choose food with more than 4g of fibre per serve
