PDHPE 2024 Yearly Exam Study Notes - Project 1 - My Canteen Rules PDF

PDHPE 2024 Yearly Exam Study Notes Project 1: - My Canteen Rules The Energy in Food: As you enter your teenage years, your body grows rapidly, so it's important to choose your food carefully. There are many conflicting sources on what, how much, and when to eat. Terms like kilojoules, calories, fat...

PDHPE 2024 Yearly Exam Study Notes Project 1: - My Canteen Rules The Energy in Food: As you enter your teenage years, your body grows rapidly, so it's important to choose your food carefully. There are many conflicting sources on what, how much, and when to eat. Terms like kilojoules, calories, fats, carbohydrates, protein, and creatine are often mentioned, adding to the confusion. In Australia, we use kilojoules (kJ) to measure how much energy people get from consuming a food or drink. A kilojoule is a unit of measure of energy, in the same way that kilometres measure distance. It is recommended that teenagers consume roughly 8000 to 13,000 kJ in a single day. This is of course, a rough guideline, this intake is dependent on age, gender, level of physical activity and metabolism. Our macronutrients, protein, fats and carbohydrates are converted into energy in different quantities. Vitamins and minerals are also essential nutrients for the body, but they are not converted into energy. Alcohol (not essential to the body) contains energy but alcoholic drinks do not generally provide any vitamins and minerals. · 1 Gram of protein = 17kJ · 1 Gram of fat = 37kJ · 1 Gram of dietary fibre = 8kJ · 1 Gram of carbohydrate = 17kJ · 1 Gram of alcohol = 29kJ Fat is not recommended as the primary source of dietary intake because: 1. High Caloric Density: It provides more than double the energy of protein and carbohydrates, which can lead to overeating and weight gain. 2. Nutritional Imbalance: Fats lack essential vitamins, minerals, and fiber, which are vital for health. 3. Health Risks: Excessive intake of fats, especially saturated and trans fats, increases the risk of heart disease and other health issues. Kilojoules (kJ): The unit used in Australia to measure the energy in food and drinks. Calories (Cal):One calorie, the kind we measure in food, also called a large calorie, is defined as the amount of energy it would take to raise the temperature of one kilogram of water by one degree Celsius. 1 Calorie is equal to 4 kilojoules. The Energy Balance Model: An increase in body weight occurs when there is an imbalance between energy intake (food) and energy expenditure (metabolism and physical activity). If you consume more energy than your body uses, the excess is stored as body fat. Your body uses food as fuel throughout the day. The more you move, the more fuel you burn. Any leftover fuel at the end of the day is stored as fat. If you burn more fuel than you take in, your body uses stored fat, and weight decreases. A stable body weight means a good balance between food intake and physical activity. Weight gain occurs when this balance is disrupted, often due to overeating, lack of activity, or both. To maintain a healthy weight, it's important to burn off the energy from the food we eat by staying active throughout the day. Engaging in physical activities like walking, running, or playing sports helps the body use up the fuel from food, preventing excess energy from being stored as fat. Regular movement is essential to balance energy intake and expenditure, keeping the body healthy and preventing weight gain. An increase in body weight always results from an imbalance between energy intake (food) and energy expenditure (metabolism and physical activity). Most of what you eat and drink provides your body with energy. If you consume more energy than you use for metabolism and physical activity, the excess is stored as body fat. Metabolism refers to all the chemical processes going on continuously inside your body that allow life and normal functioning (maintaining normal functioning in the body is called homeostasis). These processes include those that break down nutrients from our food, and those that build and repair our body. Energy Expenditure Rates - Brisk Walking = 23kJ/min Jogging = 55kJ/min Running = 68kJ/min  Swimming = 34kJ/min Biking = 28kJ/min Sitting = 8kJ/min The Energy Density of Food: Some foods provide us with a lot of energy (kilojoules) while others do not. High-energy foods are usually high in fat or sugar content and provide us with a large amount of kilojoules. They do not usually have much fibre or water content and are referred to as 'energy-dense foods'. Low-energy foods usually have a high fibre and water content like fruits, vegetables and legumes. They do not supply us with many kilojoules and usually require more chewing. A calorimeter is a piece of equipment designed to measure the energy released through the burning of food. The information that is gathered from this machine is used to create nutritional information panels. Word Definition Calories The amount of energy released when your body breaks down (digests and absorbs) food. Carbohydrate A nutrient that is the main source of energy for a person's body. Can be divided into simple (lollies, cakes, sweets) and complex (breads, pasta, grains) forms. Dietary Fibre The parts of plant foods your body can't digest or absorb. Fat A type of nutrient that you get from your diet. Kilojoules A unit of energy. In Australia, we use kilojoules (kJ) to measure how much energy people get from consuming a food or drink. Metabolism The process by which the body changes food and drink into energy. Protein A nutrient that helps in the growth and repair of body cells and tissue. Can be found primarily in meats. Satiety The feeling of being well fed and full after a satisfying meal.  Word Definition Additives Substances added to food to enhance flavor, appearance, or preservation. Body Mass Index (BMI) A measurement that uses height and weight to assess whether a person has a healthy body weight. Genetically Modified Organisms whose DNA has been altered through genetic engineering to achieve desired traits. Kilojoules A unit of measurement for energy, indicating the amount of energy provided by food and drinks. Nutrition Information Labels on food packaging that provide details about the nutritional content, Panels including calories, fats, sugars, and more. Portion Size The amount of food served or consumed at one time, which can influence total energy intake. Preservatives Chemicals added to food to prevent spoilage and extend shelf life. Serve Size A standard measure of food or drink that indicates the recommended amount to be consumed. Nutritional Information Panels The information on nutritional information panels must be presented in a standard format which shows the amount per serve and per 100g (or 100mL if liquid) of the food. Nutrition information panels provide information on the amount of energy (kilojoules), protein, total fat, carbohydrate, sugars and sodium (salt), as well as any other nutrient about which a claim is made, for example: 'a good source of fibre' or 'high in calcium'. 1. Nutrition information panel: Displays the average amount of energy, protein, fats, carbs, sugars, and sodium per serve and per 100g. 2. Percentage labelling: Indicates the percentage of key ingredients (e.g., the label might show 7% strawberries for strawberry yoghourt).  3. Food identification: Shows the product name, supplier information, and the true nature of the food (e.g., if it’s strawberry-flavoured yoghourt). 4. Information for people with food allergies or intolerances: Common allergens (e.g., nuts, gluten) must be clearly stated. 5. Date marking: Food must display either a "best before" or "use-by" date for quality and safety. 6. Ingredient list: Ingredients are listed in descending order by weight. 7. Labels must tell the truth: Misleading labels are illegal, and accurate weights and measurements are required. 8. Food additives: Additives must be identified by name or code number. 9. Directions for use and storage: Special storage instructions must be included for safety. 10. Legibility requirements: Labels must be easy to read. 11. Country of origin: Indicates where the food was grown, made, or packaged, following local labelling regulations. 12. Nutrition and health claims: Claims about the nutritional benefits must follow strict guidelines and be backed by evidence. Interpreting Nutritional Labels - Label Meaning Reduced Fat A product contains 25% less fat than regular food products Light A product contains lower calories, fat, or sodium Cholesterol Free The product contains