Student Online Education

The teens are a time of rapid growth and development. Usually appetites match needs, but some may be attracted to trying fad diets. You might find that you are developing your own food style so education and information about the best choices of snacks and takeaways are important at this time. Remember it's the total diet that counts! for more information visit www.nutritionaustralia.org.au

Making informed food choices is important for your child's normal growth and development. Healthy eating habits developed in early childhood will encourage healthy eating as an adult. Encouraging healthy eating in childhood is important to reduce the risk of nutrition-related diseases in the future. The nutritional needs of children and adolescents are different from those of adults because children are growing and developing. Dietary Guidelines for Children and Adolescents were developed by the National Health and Medical Research Council (NHMRC) in 1995 to remind us about these special needs. These guidelines apply to the general population of healthy children from birth to eighteen years.

• Encourage and support breastfeeding
• Children need appropriate food and physical activity to grow and develop normally. Growth should be checked regularly
• Enjoy a wide variety of nutritious foods
 • Eat plenty of breads and cereals, vegetables (including legumes) and fruits.
 • Low fat diets are not suitable for young children. For older children, a diet low in fat and in particular, low in saturated fat, is appropriate
• Encourage water as a drink. Alcohol is not recommended for children
 • Eat only a moderate amount of sugars and foods containing added sugars; and
• Choose low salt foods Guidelines on specific nutrients
• Eat foods containing calcium
• Eat foods containing iron for more information visit www.nutritionaustralia.org.au

No: Fat is the main fuel for the body. Unsaturated fats contained in foods like nuts, avocados and fish are essential fats needed by the body. They help build hormones and cells. The amount of fat that a client requires, depends on your age and activity level. Below are a few examples. Activity Grams of fat per day • Weight loss 20-30gms • Sedentary women and children 25-45 gms • Sedentary men 35-55gms • Active women 35-65gms • Active men 45-75gms Takeaway Foods. Grams of fat • 1 rotisserie chicken with no skin 1gms • 1 steamed dim sim 3gms • 1 piece fish, no batter 1gms • 1 small lunch pizza 18gms • 1-cup potato wedges 18gms • 1 piece of corn with no butter 0.5gms • Mashed potato and gravy 2gms • McDonalds Junior Burger 8gms • Baked potato with no margarine 0gms • Sizzler soups (average) 4gms • Pumpkin soup 5gms • KFC Dinner Box 50gms • 1 fried dim sim 7gms • Fish and chips, deep fried 35gms • 2 slices supreme pizza 33gms • 1 cup chips 23gms • Vegetable croquette 30gms • Small coleslaw salad 7gms • McDonalds Quarter Pounder with cheese 28gms • Baked potato with whipped butter 8gms • Large Caesar salad 20gms • 1 piece cheese toast 21gms Restaurant Foods. Grams of fat • Braised beef with Chinese vegetables 12gms • Chicken chop suey 15gms • 1 cup steamed rice 0gms • Combination vegetables 12gms • Entrée lasagne 8gms • 1 bowl minestrone soup 6gms • Spinach and ricotta ravioli 7gms • 2 cups spaghetti bolognese 14gms • 5 Californian rolls 2gms • Tom Yum soup with seafood 3gms • Stir fry vegetables 9gms • 1 cup satay beef. 26gms • Chicken chow mein 26gms • 1 cup fried rice 14gms • 1 cup Gado Gado with peanut sauce 21gms • 2 tubes cannelloni 24gms • 5 pieces fried polenta 15gms • 2 cups spaghetti carbonara 45gms • 2 cups pasta with pesto sauce 40gms • Teppan Yaki 30gms • Mudcrab soup with coconut 37gms • 1-cup massaman curry 57gms 1-cup combination stir-fry and veg 30gms

Refer to page 222 of 'NSCA'S Essentials of Personal Training' text.  The body composition area has a number of test which can assist in measuring weight loss.  Have a look at equipment required and these are you measurement tools.

Understand the concept of what fasting is and refer to not only body fat and muscle mass but also your fluid levels.

Hypothyroidism involves an under active thyroid where the thyroid makes too little thyroid hormone that your body needs for proper functioning.