UNIT 3 & 4 HEALTH & HUMAN DEVELOPMENT
U3AOS1
Health & Wellbeing → relates to a person’s physical, social, emotional, mental & spiritual existence, & measured by an
equilibrium in which the individual feels happy, healthy, capable, & engaged.
• Dynamic HW → HW of an individual as constantly changing/changes quickly, a constant state of change.
• Subjective HW → HW meaning different things to different people, which can be influenced by personal beliefs.
Dimensions of HW →
• Physical HW refers to effective & efficient functioning of the body & its systems, including the physical capacity
complete everyday tasks.
- Characteristics → well-functioning immune system, adequate energy levels, healthy body weight, able to
complete daily tasks, adequate levels of fitness, absence of disease or illness, high level of immunity.
• Social HW refers to the state & quality of the interactions & relationships that an individual has with others, including
the ability to manage or adapt appropriately to different social situations.
- Characteristics → supportive & well-functioning family, able to effectively communicate with others, able to adapt
to different social situations, able to develop & maintain meaningful relationships, supportive network of friends.
• Emotional HW refers to the ability to express feelings in an appropriate way, positively manage & express emotional
actions & reactions, as well as the ability to display resilience.
- Characteristics → high levels of resilience, able to recognise & understand emotional actions & reactions, able to
express & manage own emotions appropriately, able to experience appropriate emotions in a range of different
scenarios.
• Mental HW refers to the mind or brain & the ability to think & process information to positively form opinions, make
decisions & use logic.
- Characteristics → high levels of confidence in self & abilities, low levels of anxiety & stress, able to think & process
info, high levels of self-esteem, able to use logic & reasoning to form opinions & make decisions, positive thought
patterns.
• Spiritual HW refers to ideas, beliefs, values, & ethics that arise in the mind & conscious of human beings, including
hope, peace, a guiding sense of meaning or value, & reflection on ones place in the world.
- Characteristics → sense of meaning, place & purpose in life, a sense of belonging & connection to something
greater than yourself, developing personal values & beliefs, being at peace & have a sense of hope for a positive
future, acting according to values & beliefs.
Optimal HW → highest level of HW an individual can realistically attain at a particular time which happens when all five
dimensions are as good as they can be. However, every individuals levels of HW will be different.
Individual Importance of Optimal HW →
• Attend school and gain an education
• Attend work and earn an income
• Play sport and maintain high levels of fitness
• Spend time with friends and maintain satisfying relationships
• Care for and raise a family
• Sleep well and restore energy levels
• Work towards their purpose in life
National Importance of Optimal HW →
• More people can attend work and contribute tax revenue to the government to spend of national priorities
• More people can engage in the community in groups and activities such as volunteering
• Less citizens relying on health system → provides more space & opportunities for others who are unwell to be treated
• Less people relying on social security (e.g. centre link) → funds saved can be redirected to other national priorities
• People are living longer and healthier lives, improving life expectancy.
Global Importance of Optimal HW →
• People can work together on global challenges such as climate change
• People are more likely to be able to attend work and contribute to global trade and economic development
• Contributes to global peace and stability as people are less likely to feel desperate and unfairly treated
, UNIT 3 & 4 HEALTH & HUMAN DEVELOPMENT
Illness → personal experience with having a disease or injury.
• Dynamic Illness → change constantly as a person experiences the disease or injury, either rapidly or over time.
• Subjective Illness → different people experience a disease & injuries in different ways due to age, pain threshold,
access to support services).
Disease → physical or mental disturbance involving symptoms, dysfunction or tissue damage.
Measuring Health Status →
• Health Status → individual or population’s overall health, taking into account various health status indicators like life
expectancy, morbidity & mortality.
• Health Indicator → standard statistic that’s used to measure and compare health status.
• Self-Assessed Health Status → measure based on a person’s own opinion about their HW, their state of mind & their
life in general. It is commonly sources from population surveys.
• Incidence → number of new cases of a condition during a given time period.
• Prevalence → number of cases of a particular disease or condition present in a population at a given time.
• Morbidity → ill-health in an individual and the levels of ill-health in a population or group.
• Mortality → refers to death, often at a population level.
- Maternal Mortality → death of a mother during pregnancy, childbirth, or within six weeks of delivery.
- Maternal Mortality Ratio → number of mothers who die as a result of pregnancy or childbirth per 100,000 live
births.
- Infant Mortality → death of a child between birth and their first birthday.
- Infant Mortality Rate → rate of deaths of infants between birth & first birthday, usually per 1,000 live births.
- Under 5 Mortality → death of a child under 5 years of age.
- Under 5 Mortality Rate → the rate of deaths occurring in children under 5 years of age per 1,000 live births.
• Life Expectancy → indication of how long a person can expect to live, it is the number of years of life remaining to a
person at a particular age if death rates do not change.
• Burden of Disease → measure of the impact of diseases & injuries, specifically it measures the gap between current
health status & an ideal situation where everyone lives to an old age free of & and disability. Measured by DALY.
- Disability Adjusted Life Years → one DALY equals one year of healthy life lost due to premature death (YLL) &
time lived with an illness, disease or injury (YLD).
- Health Adjusted Life Expectancy → based on LE at birth, including an adjustment for time spent in poor health,
the number of years in full health a person can expect to live, based on current rates of ill health & mortality.
Smoking → practice where a substance is burned & smoke is inhaled to be tasted & absorbed into the blood stream.
Usually related to tobacco use.
Vaping → the use of e-cigarettes or ‘vapes’.
• Battery-powered devices that use an element to turn liquid into an aerosol (or vapor) → then inhaled into the lungs.
• Carcinogens → substances that have a potential to cause cancer such as UV radiation, cigarette smoke & asbestos
• Chemicals found in vapes are also found in traditional cigarettes, including:
- Nicotine – a poisonous, toxic and addictive chemical (stimulant) .
- Acetaldehyde and formaldehyde – known as carcinogens.
- Microscopic solid and liquid particles
• All substances may contribute to chronic obstructive pulmonary disease (eg. chronic bronchitis, CVD, premature
death)
Example Health Links:
• CVD → chemicals in tobacco enter the blood stream → damage artery walls & speed up the process of atherosclerosis
(plaque sticks to artery walls) → high blood pressure → risk of heart attack & stroke (CVD).
• Cancer → tobacco smoking contains toxic chemicals known as carcinogens → cause faults/mutations in cells as they
divide → increasing risk of developing cancerous tumours such as lung or throat cancer.
, UNIT 3 & 4 HEALTH & HUMAN DEVELOPMENT
• Prenatal/Infant Health Outcomes → chemical substances in tobacco limit the amount of O2 & nutrients passing
through the placenta to the fetus during pregnancy → increasing risk of low-birth weight babies (under 2.5kg at birth) →
underdeveloped immune system causing infection.
• Chronic Obstructive Pulmonary Disease (COPD) → tobacco smoking causes damage to the cilia in the airways
(keeping airways clean) → increasing risk of COPD, also known as respiratory disease (eg. bronchitis & emphysema).
Atherosclerosis →
• Smoking affects the vessels that supply blood to your heart and other parts of your body.
• Reduces the amount of oxygen in your blood and damages blood vessel walls.
• Toxic-chemical and substances in smoking speeds up the process of atherosclerosis.
• Atherosclerosis occurs when there is narrowing and clogging of the arteries.
• Tobacco contains over 4,000 toxic chemicals which are deposited on the lungs or absorbed into the bloodstream.
• Chemicals damage blood vessel walls → atherosclerosis → ↑blood clots forming in arteries to the brain & heart → stroke
• Atherosclerosis occurs when fat (cholesterol), calcium & other bodily waste build up inside lining of artery wall,
forming plaque → over time, plaque narrows the artery & blocks blood flow → heart attack or stroke.
Alcohol →
Alcohol Misuse → excessive consumption of alcohol and includes alcoholism and binge drinking.
Alcoholism → when a person cannot stop drinking once they have started or a constant desire to drink alcohol. More likely
to contribute to chronic conditions such as liver disease.
Binge Drinking → consuming more than four standard drinks in one sitting with the intention of getting intoxicated or drunk.
Often result in short-term health concerns such as road traffic accidents, injuries, drowning, aggressive behaviour.
Example Health Links:
• Overweight & Obesity → alcohol contains kilojoules (energy) → consumed in excessive amounts on a regular basis →
weight gain → overtime, person can become overweight or obese.
• Liver Disease → excessive consumption of alcohol can damage the liver cells → scarring of tissue & inflammation →
↓functionality of organs → toxins remain in the body.
• Injury → affects motor coordination, judgement & reasoning as it impacts the frontal lobe → ↑risk of engaging in risk
taking behaviours → road traffic trauma, falls & violence.
• Prenatal/Infant Health Outcomes → alcohol consumption while pregnant → ↑ risk of foetal alcohol syndrome disorder
as alcohol crosses the placenta from mother’s blood to the foetus → ↓ development of the nervous system.
Overweight & Obesity → the carrying of excess body weight that negatively impacts health outcomes.
𝑤𝑤𝑤𝑤𝑤𝑤𝑤𝑤ℎ𝑡𝑡 (𝑘𝑘𝑘𝑘)
Body Mass Index (BMI) → measure of body mass → → not considered accurate (not reflective of fat distribution)
ℎ𝑒𝑒𝑒𝑒𝑒𝑒ℎ𝑡𝑡 (𝑚𝑚)2
Hypertension → high blood pressure.
Cholesterol → type of fat required for optimal functioning of the body, in excess can lead to a range of health concerns.
• HDL cholesterol (good) → mono & polyunsaturated fats.
• LDL cholesterol (bad) → trans & saturated fats → stick to the artery walls → atherosclerosis → heart attack or stroke.
Insulin comes from the pancreas & lowers blood sugar, in the bloodstream it acts as a key to the receptors (cell) for
glucose (blood sugar) that wants to get in.
Example Health Links:
• Osteoarthritis → overweight & obesity puts pressure on joints → cartilage being worn down → bone to rub on bone
causing pain & limited mobility → osteoarthritis (degenerative disease)
• Type 2 Diabetes → fat cells in adipose tissue releases a type of toxic fatty acid into the blood stream → block insulin
signalling process (receptors) → insulin resistance → type 2 diabetes.
• Cancer → overweight & obesity means fat cells can send out signals to the rest of the body → inflammation & high levels
of growth hormone release → ↑rates of cell division, → ↑risk of abnormal, cancerous cells → cancers (eg. colorectal).
• CVD → overweight & obesity → ↑pressure/strain on the heart → ↑working → ↑risk of hypertension, heart attack & stroke.
, UNIT 3 & 4 HEALTH & HUMAN DEVELOPMENT
Fibre → type of carbohydrate.
• found in all foods of plant-based origin such as fruit & vegetables (skin on), barley, lentils, nuts, bran
• does not get absorbed by body → travels through digestive system → feelings of fullness & keeping digestive tract clean
by adding bulk to faeces.
Soluble fibre → Insoluble fibre →
• Absorbs water & found in oats, lentils some fruit & • Does not absorb moisture (peels of fruit & vegetables,
vegetables, barley, flaxseed, peas. wheat bran, nuts, seeds and wholegrains.
• Form a mushy gel-like, substances that slows & • Adds bulk to faeces, ↑regular bowel movement &
delays absorption of glucose in the blood stream prevents constipation & associated problems (eg.
• Absorb dietary cholesterol & lower blood cholesterol. haemorrhoids)
Example Health Links:
• Overweight & Obesity → soluble fibre forms a gel-like substance when it absorbs water → slows digestion & delays
absorption of glucose into the blood stream → low intake → ↑glucose being absorbed → ↑ risk of overweight & obesity
& associated conditions
• Bowel Cancer → fibre can absorb water, soften & add bulk to faeces → assists in keeping digestive tract clean →
↓abnormal cells from developing (polyps) → prevents faecal matter getting caught in pockets of bowel or lingering
against bowel wall → ↓ risk of polyps developing → believed to ↓risk of bowel or colorectal cancer.
• CVD → fibre, attaches/binds to LDL cholesterol & help excrete them from the body → ↓ amount of LDL cholesterol in
body → ↓atherosclerosis & risk of CVD (eg. hypertension, stroke & heart attack).
• Type 2 Diabetes → low-intake of fibre in diet → ↑rate of digestions & glucose absorption from small intestine into the
bloodstream → pressure on pancreas (responsible for producing insulin) → ↑risk of type 2 diabetes.
Fruit & Vegetables →
• nutrient dense (contain large amounts of nutrients such as vitamins and minerals).
• high in minerals and vitamins (nutrients) such as magnesium, vitamin C, and folate.
• low in kilojoules and high in dietary fibre and water.
• nutrient-dense foods can assist with weight management and reduce the risk of high body mass (BMI).
Leafy green vegetables are good sources of folate and magnesium.
Starchy vegetables are good sources of complex carbohydrates.
Legumes or beans provide protein, iron and soluble and insoluble fibre.
Capsicum & broccoli are good sources of vitamin c.
Example Health Links:
• Overweight & Obesity → fruit & vegetables are high in fibre & nutrient dense → feelings of fullness (satiety) → ↓overeating
excess kilojoules → ↓amount of food consumed → risk for overweight & obesity → associated conditions (eg. CVD, some
cancer & T2D).
• CVD → vegetables contain antioxidants → ↓impact of free-radicals in body → can damage cells → some cancers (e.g.
mouth cancer) & CVD. Free-radical are unstable atom formed when oxygen in metabolized
• CVD → fruit & vegetables are a rich source of soluble fibre → attaches to particles of LDL → excrete from the body →
prevents fatty waxy substances sticking to artery wall → ↓plaque build-up → ↓risk of atherosclerosis.
Dairy Foods → foods make from animal milk, generally refers to cows’ milk, the yoghurt and cheese produced from it.
• Other sources of milk include goat and sheep.
• Vitamin D is needed for calcium absorption.
• The main nutritional contribution of dairy foods in the provision of Calcium, which main roles include:
- Formation, hardening and maintenance of bones and teeth.
- Calcium binds with phosphorous → calcium-phosphate → responsible for strengthening bones (ossification).
- Increasing bone density and strength, helping to achieve peak bone mass.
• Fortified → nutrients have been artificially added to increase its nutritional value, such as almond milk and soy milk.
U3AOS1
Health & Wellbeing → relates to a person’s physical, social, emotional, mental & spiritual existence, & measured by an
equilibrium in which the individual feels happy, healthy, capable, & engaged.
• Dynamic HW → HW of an individual as constantly changing/changes quickly, a constant state of change.
• Subjective HW → HW meaning different things to different people, which can be influenced by personal beliefs.
Dimensions of HW →
• Physical HW refers to effective & efficient functioning of the body & its systems, including the physical capacity
complete everyday tasks.
- Characteristics → well-functioning immune system, adequate energy levels, healthy body weight, able to
complete daily tasks, adequate levels of fitness, absence of disease or illness, high level of immunity.
• Social HW refers to the state & quality of the interactions & relationships that an individual has with others, including
the ability to manage or adapt appropriately to different social situations.
- Characteristics → supportive & well-functioning family, able to effectively communicate with others, able to adapt
to different social situations, able to develop & maintain meaningful relationships, supportive network of friends.
• Emotional HW refers to the ability to express feelings in an appropriate way, positively manage & express emotional
actions & reactions, as well as the ability to display resilience.
- Characteristics → high levels of resilience, able to recognise & understand emotional actions & reactions, able to
express & manage own emotions appropriately, able to experience appropriate emotions in a range of different
scenarios.
• Mental HW refers to the mind or brain & the ability to think & process information to positively form opinions, make
decisions & use logic.
- Characteristics → high levels of confidence in self & abilities, low levels of anxiety & stress, able to think & process
info, high levels of self-esteem, able to use logic & reasoning to form opinions & make decisions, positive thought
patterns.
• Spiritual HW refers to ideas, beliefs, values, & ethics that arise in the mind & conscious of human beings, including
hope, peace, a guiding sense of meaning or value, & reflection on ones place in the world.
- Characteristics → sense of meaning, place & purpose in life, a sense of belonging & connection to something
greater than yourself, developing personal values & beliefs, being at peace & have a sense of hope for a positive
future, acting according to values & beliefs.
Optimal HW → highest level of HW an individual can realistically attain at a particular time which happens when all five
dimensions are as good as they can be. However, every individuals levels of HW will be different.
Individual Importance of Optimal HW →
• Attend school and gain an education
• Attend work and earn an income
• Play sport and maintain high levels of fitness
• Spend time with friends and maintain satisfying relationships
• Care for and raise a family
• Sleep well and restore energy levels
• Work towards their purpose in life
National Importance of Optimal HW →
• More people can attend work and contribute tax revenue to the government to spend of national priorities
• More people can engage in the community in groups and activities such as volunteering
• Less citizens relying on health system → provides more space & opportunities for others who are unwell to be treated
• Less people relying on social security (e.g. centre link) → funds saved can be redirected to other national priorities
• People are living longer and healthier lives, improving life expectancy.
Global Importance of Optimal HW →
• People can work together on global challenges such as climate change
• People are more likely to be able to attend work and contribute to global trade and economic development
• Contributes to global peace and stability as people are less likely to feel desperate and unfairly treated
, UNIT 3 & 4 HEALTH & HUMAN DEVELOPMENT
Illness → personal experience with having a disease or injury.
• Dynamic Illness → change constantly as a person experiences the disease or injury, either rapidly or over time.
• Subjective Illness → different people experience a disease & injuries in different ways due to age, pain threshold,
access to support services).
Disease → physical or mental disturbance involving symptoms, dysfunction or tissue damage.
Measuring Health Status →
• Health Status → individual or population’s overall health, taking into account various health status indicators like life
expectancy, morbidity & mortality.
• Health Indicator → standard statistic that’s used to measure and compare health status.
• Self-Assessed Health Status → measure based on a person’s own opinion about their HW, their state of mind & their
life in general. It is commonly sources from population surveys.
• Incidence → number of new cases of a condition during a given time period.
• Prevalence → number of cases of a particular disease or condition present in a population at a given time.
• Morbidity → ill-health in an individual and the levels of ill-health in a population or group.
• Mortality → refers to death, often at a population level.
- Maternal Mortality → death of a mother during pregnancy, childbirth, or within six weeks of delivery.
- Maternal Mortality Ratio → number of mothers who die as a result of pregnancy or childbirth per 100,000 live
births.
- Infant Mortality → death of a child between birth and their first birthday.
- Infant Mortality Rate → rate of deaths of infants between birth & first birthday, usually per 1,000 live births.
- Under 5 Mortality → death of a child under 5 years of age.
- Under 5 Mortality Rate → the rate of deaths occurring in children under 5 years of age per 1,000 live births.
• Life Expectancy → indication of how long a person can expect to live, it is the number of years of life remaining to a
person at a particular age if death rates do not change.
• Burden of Disease → measure of the impact of diseases & injuries, specifically it measures the gap between current
health status & an ideal situation where everyone lives to an old age free of & and disability. Measured by DALY.
- Disability Adjusted Life Years → one DALY equals one year of healthy life lost due to premature death (YLL) &
time lived with an illness, disease or injury (YLD).
- Health Adjusted Life Expectancy → based on LE at birth, including an adjustment for time spent in poor health,
the number of years in full health a person can expect to live, based on current rates of ill health & mortality.
Smoking → practice where a substance is burned & smoke is inhaled to be tasted & absorbed into the blood stream.
Usually related to tobacco use.
Vaping → the use of e-cigarettes or ‘vapes’.
• Battery-powered devices that use an element to turn liquid into an aerosol (or vapor) → then inhaled into the lungs.
• Carcinogens → substances that have a potential to cause cancer such as UV radiation, cigarette smoke & asbestos
• Chemicals found in vapes are also found in traditional cigarettes, including:
- Nicotine – a poisonous, toxic and addictive chemical (stimulant) .
- Acetaldehyde and formaldehyde – known as carcinogens.
- Microscopic solid and liquid particles
• All substances may contribute to chronic obstructive pulmonary disease (eg. chronic bronchitis, CVD, premature
death)
Example Health Links:
• CVD → chemicals in tobacco enter the blood stream → damage artery walls & speed up the process of atherosclerosis
(plaque sticks to artery walls) → high blood pressure → risk of heart attack & stroke (CVD).
• Cancer → tobacco smoking contains toxic chemicals known as carcinogens → cause faults/mutations in cells as they
divide → increasing risk of developing cancerous tumours such as lung or throat cancer.
, UNIT 3 & 4 HEALTH & HUMAN DEVELOPMENT
• Prenatal/Infant Health Outcomes → chemical substances in tobacco limit the amount of O2 & nutrients passing
through the placenta to the fetus during pregnancy → increasing risk of low-birth weight babies (under 2.5kg at birth) →
underdeveloped immune system causing infection.
• Chronic Obstructive Pulmonary Disease (COPD) → tobacco smoking causes damage to the cilia in the airways
(keeping airways clean) → increasing risk of COPD, also known as respiratory disease (eg. bronchitis & emphysema).
Atherosclerosis →
• Smoking affects the vessels that supply blood to your heart and other parts of your body.
• Reduces the amount of oxygen in your blood and damages blood vessel walls.
• Toxic-chemical and substances in smoking speeds up the process of atherosclerosis.
• Atherosclerosis occurs when there is narrowing and clogging of the arteries.
• Tobacco contains over 4,000 toxic chemicals which are deposited on the lungs or absorbed into the bloodstream.
• Chemicals damage blood vessel walls → atherosclerosis → ↑blood clots forming in arteries to the brain & heart → stroke
• Atherosclerosis occurs when fat (cholesterol), calcium & other bodily waste build up inside lining of artery wall,
forming plaque → over time, plaque narrows the artery & blocks blood flow → heart attack or stroke.
Alcohol →
Alcohol Misuse → excessive consumption of alcohol and includes alcoholism and binge drinking.
Alcoholism → when a person cannot stop drinking once they have started or a constant desire to drink alcohol. More likely
to contribute to chronic conditions such as liver disease.
Binge Drinking → consuming more than four standard drinks in one sitting with the intention of getting intoxicated or drunk.
Often result in short-term health concerns such as road traffic accidents, injuries, drowning, aggressive behaviour.
Example Health Links:
• Overweight & Obesity → alcohol contains kilojoules (energy) → consumed in excessive amounts on a regular basis →
weight gain → overtime, person can become overweight or obese.
• Liver Disease → excessive consumption of alcohol can damage the liver cells → scarring of tissue & inflammation →
↓functionality of organs → toxins remain in the body.
• Injury → affects motor coordination, judgement & reasoning as it impacts the frontal lobe → ↑risk of engaging in risk
taking behaviours → road traffic trauma, falls & violence.
• Prenatal/Infant Health Outcomes → alcohol consumption while pregnant → ↑ risk of foetal alcohol syndrome disorder
as alcohol crosses the placenta from mother’s blood to the foetus → ↓ development of the nervous system.
Overweight & Obesity → the carrying of excess body weight that negatively impacts health outcomes.
𝑤𝑤𝑤𝑤𝑤𝑤𝑤𝑤ℎ𝑡𝑡 (𝑘𝑘𝑘𝑘)
Body Mass Index (BMI) → measure of body mass → → not considered accurate (not reflective of fat distribution)
ℎ𝑒𝑒𝑒𝑒𝑒𝑒ℎ𝑡𝑡 (𝑚𝑚)2
Hypertension → high blood pressure.
Cholesterol → type of fat required for optimal functioning of the body, in excess can lead to a range of health concerns.
• HDL cholesterol (good) → mono & polyunsaturated fats.
• LDL cholesterol (bad) → trans & saturated fats → stick to the artery walls → atherosclerosis → heart attack or stroke.
Insulin comes from the pancreas & lowers blood sugar, in the bloodstream it acts as a key to the receptors (cell) for
glucose (blood sugar) that wants to get in.
Example Health Links:
• Osteoarthritis → overweight & obesity puts pressure on joints → cartilage being worn down → bone to rub on bone
causing pain & limited mobility → osteoarthritis (degenerative disease)
• Type 2 Diabetes → fat cells in adipose tissue releases a type of toxic fatty acid into the blood stream → block insulin
signalling process (receptors) → insulin resistance → type 2 diabetes.
• Cancer → overweight & obesity means fat cells can send out signals to the rest of the body → inflammation & high levels
of growth hormone release → ↑rates of cell division, → ↑risk of abnormal, cancerous cells → cancers (eg. colorectal).
• CVD → overweight & obesity → ↑pressure/strain on the heart → ↑working → ↑risk of hypertension, heart attack & stroke.
, UNIT 3 & 4 HEALTH & HUMAN DEVELOPMENT
Fibre → type of carbohydrate.
• found in all foods of plant-based origin such as fruit & vegetables (skin on), barley, lentils, nuts, bran
• does not get absorbed by body → travels through digestive system → feelings of fullness & keeping digestive tract clean
by adding bulk to faeces.
Soluble fibre → Insoluble fibre →
• Absorbs water & found in oats, lentils some fruit & • Does not absorb moisture (peels of fruit & vegetables,
vegetables, barley, flaxseed, peas. wheat bran, nuts, seeds and wholegrains.
• Form a mushy gel-like, substances that slows & • Adds bulk to faeces, ↑regular bowel movement &
delays absorption of glucose in the blood stream prevents constipation & associated problems (eg.
• Absorb dietary cholesterol & lower blood cholesterol. haemorrhoids)
Example Health Links:
• Overweight & Obesity → soluble fibre forms a gel-like substance when it absorbs water → slows digestion & delays
absorption of glucose into the blood stream → low intake → ↑glucose being absorbed → ↑ risk of overweight & obesity
& associated conditions
• Bowel Cancer → fibre can absorb water, soften & add bulk to faeces → assists in keeping digestive tract clean →
↓abnormal cells from developing (polyps) → prevents faecal matter getting caught in pockets of bowel or lingering
against bowel wall → ↓ risk of polyps developing → believed to ↓risk of bowel or colorectal cancer.
• CVD → fibre, attaches/binds to LDL cholesterol & help excrete them from the body → ↓ amount of LDL cholesterol in
body → ↓atherosclerosis & risk of CVD (eg. hypertension, stroke & heart attack).
• Type 2 Diabetes → low-intake of fibre in diet → ↑rate of digestions & glucose absorption from small intestine into the
bloodstream → pressure on pancreas (responsible for producing insulin) → ↑risk of type 2 diabetes.
Fruit & Vegetables →
• nutrient dense (contain large amounts of nutrients such as vitamins and minerals).
• high in minerals and vitamins (nutrients) such as magnesium, vitamin C, and folate.
• low in kilojoules and high in dietary fibre and water.
• nutrient-dense foods can assist with weight management and reduce the risk of high body mass (BMI).
Leafy green vegetables are good sources of folate and magnesium.
Starchy vegetables are good sources of complex carbohydrates.
Legumes or beans provide protein, iron and soluble and insoluble fibre.
Capsicum & broccoli are good sources of vitamin c.
Example Health Links:
• Overweight & Obesity → fruit & vegetables are high in fibre & nutrient dense → feelings of fullness (satiety) → ↓overeating
excess kilojoules → ↓amount of food consumed → risk for overweight & obesity → associated conditions (eg. CVD, some
cancer & T2D).
• CVD → vegetables contain antioxidants → ↓impact of free-radicals in body → can damage cells → some cancers (e.g.
mouth cancer) & CVD. Free-radical are unstable atom formed when oxygen in metabolized
• CVD → fruit & vegetables are a rich source of soluble fibre → attaches to particles of LDL → excrete from the body →
prevents fatty waxy substances sticking to artery wall → ↓plaque build-up → ↓risk of atherosclerosis.
Dairy Foods → foods make from animal milk, generally refers to cows’ milk, the yoghurt and cheese produced from it.
• Other sources of milk include goat and sheep.
• Vitamin D is needed for calcium absorption.
• The main nutritional contribution of dairy foods in the provision of Calcium, which main roles include:
- Formation, hardening and maintenance of bones and teeth.
- Calcium binds with phosphorous → calcium-phosphate → responsible for strengthening bones (ossification).
- Increasing bone density and strength, helping to achieve peak bone mass.
• Fortified → nutrients have been artificially added to increase its nutritional value, such as almond milk and soy milk.
