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This nutrition dictionary is an alphabetical listing of important nutritional elements. If you can’t find the definition you require, please Contact Us.
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Antioxidants
Antioxidants assist in protecting your body against the damage caused by free radicals by neutralising them. Free radicals are very reactive compounds formed in the body due to both external factors such as smoking, exposure to the sun, air pollution and internal factors such as the body's normal metabolic processes and the immune system. Free radicals can attack healthy cells in the body leading to cataract development and other conditions of ageing. They are also thought to be involved in the development of many diseases including cardiovascular disease and cancer. The body makes its own antioxidants, but also makes extensive use of dietary antioxidants. Dietary antioxidants include:
- Vitamins such as vitamin C, vitamin E and beta-carotene (which is converted to vitamin A in the body).
- Minerals such as selenium, zinc and copper.
- Phytochemicals (natural plant compounds) such as carotenoids (e.g. beta-carotene, lycopene and lutein), flavonoids and isoflavones.
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Calcium
We need calcium for strong bones and teeth. Calcium is found in dairy products, fortified soy drinks, green leafy vegetables, nuts and seeds.
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Calories
Calories are a measurement of energy. One calorie is equivalent to 4.18 kJ.
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Carbohydrates
Carbohydrates are the most readily converted energy source. Good sources include rice, bread, cereal, legumes, fruits and vegetables which also provide important nutrients. Additional carbohydrate sources include refined sugars, which do provide instant energy but unfortunately don't offer the nutrients that the more complex sources of carbohydrates do.
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Energy
Energy is the fuel we need from food to function and be active. Energy requirements vary depending on your age, body size and physical activity. It’s important to monitor your energy consumption as too much energy can lead to weight gain. Fat, protein and carbohydrates all provide energy (known as kilojoules or calories) in the foods we eat. Fats provide more energy per gram than protein or carbohydrates.
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Fat
Fat is an essential nutrient. It provides a very concentrated source of energy. However fat should be eaten sparingly as too much can lead to weight gain, heart disease and some cancers.
Men should aim to eat around 40-60g of fat per day, women and children about 30-50g per day and very active teenagers and adults should consume 70g per day.
Poly and monounsaturated (‘good’) fats can help reduce cholesterol. They are found in sunflower, olive, canola oils and margarines as well as many nuts, seeds and soy foods.
Saturated and trans ('bad') fats can raise cholesterol levels and therefore increase your risk of heart disease. Saturated fats are present in many foods and are generally found in higher amounts in animal-based products and commercially baked products. Trans fats can be found in margarine and baked goods such as biscuits and pastries. It is best to eat less of food that’s high in saturated fats and trans fats, or to select lean or low-fat alternatives.
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Fibre
Fibre plays a key role in preventing constipation, cancer and heart disease. Wholegrain breads, cereals, legumes, rice, pasta, fruit and vegetables are good sources of fibre. There are a number of different types of dietary fibre. The three major types are soluble fibre, insoluble fibre and resistant starch. (Although it is not actually a fibre, resistant starch is now being recognised as a member of the ‘fibre family’ due to its similar effects on the body.)
SOLUBLE FIBRE
Soluble fibre is beneficial to help lower blood cholesterol levels and, in people with diabetes, helps to control blood sugar. Soluble fibre is found in fruits, vegetables, dried peas, soybeans, lentils, oats, rice and barley.
INSOLUBLE FIBRE
Because of its ‘bulking properties’, insoluble fibre helps keep us ‘regular’. Foods containing insoluble fibre include wholegrain and wholemeal wheat-based breads, cereals and pasta.
RESISTANT STARCH
Resistant starch is a type of starch found in plant foods that escapes digestion in the small intestine. Resistant starch may provide similar benefits to other types of fibre, such as helping to prevent constipation. Foods containing resistant starch include firm bananas, roasted chickpeas, boiled long grain white rice, baked beans, cooked and cooled potato, as well as cornflakes.
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Glycaemic Index
The Glycaemic Index (GI) is a system of classifying carbohydrate foods based on their effect on blood glucose (sugar) levels. Foods are given a rating between 0 and 100. Carbohydrate foods can be classified as having a low, moderate or high GI. Low GI foods are those that have a slower, more constant affect on a person's blood sugar levels. That means, they break down slowly and generally provide a longer 'feeling of fullness'. Taking this into consideration, a diet based on low GI foods can be useful to prevent overeating and maintain more optimal blood sugar levels.
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Iron
Iron helps create healthy blood and carries oxygen around the body. Iron is found in legumes, wholegrain breads and cereals, green leafy vegetables, nuts, seeds and meat.
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Kilojoules
Kilojoules are the current standard unit of energy measurement. One gram of fat contains 37 kJ, 1 gram of protein or 1 gram of carbohydrates contain 17 kJ.
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Phytoestrogens
Phytoestrogens are a type of plant chemical that have a similar structure to the hormone oestrogen, however they are not identical in their effects. Two major types of phytoestrogens are isoflavones and lignans. Phytoestrogens occur naturally in legumes, wholegrain cereals, nuts and seeds, and many vegetables and fruits.
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Plant-based eating
This is an alternative term that is used to describe vegetarian eating, or eating a diet that consists of predominately plant foods.
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Plant Sterols
Plant sterols (also known as phytosterols) are natural substances that can help lower your cholesterol. They exist in wood pulp and leaves, but are also found naturally in certain foods such as vegetable oil, nuts, legumes, corn, fruits and vegetables. You can obtain higher levels through enriched margarine spreads.
When consumed, plant sterols reduce the absorption of cholesterol from your intestines into the body. This includes both the cholesterol you eat (called dietary cholesterol) and that made by your liver, which enters the intestines through bile. Studies show that plant sterols can lower LDL (or 'bad') cholesterol in the blood by around 10 per cent.
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Potassium
Potassium and sodium work together in the body to regulate the balance between water and acidity in the blood. Potassium is also important for nerve function to the muscles which causes muscles (including the heart) to contract. If there is a deficiency in potassium, heart rhythm can be altered. Potassium can be found in fruits, vegetables, grain foods, meats and milk.
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Protein
Protein is important for growth of body cells and makes up virtually every part of the body. Protein can be found in dried peas, soy and baked beans, peanut butter, nuts, eggs, cheese, lean meat, fish and wholegrains.
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Sodium
Sodium is an electrolyte that helps maintain acid-base balance of the blood, helps regulate blood pressure and water balance in cells and aids in muscle contraction and nerve impulse transmission. However, too much salt can lead to high blood pressure and stroke. Highly processed foods such as crisps and processed meats usually contain large amounts of sodium.
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Vegetarian
There are two main types of vegetarian diets. These are:
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A 'lacto-ovo' vegetarian diet, which includes dairy products and eggs along with all plant foods, such as grains, fruits
and vegetables, pulses and legumes, nuts and seeds.
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A 'vegan' diet, which consists only of plant foods, avoiding all animal products including honey and gelatine.
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With some planning, both of these eating styles can provide sufficient nutrients for good health.
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Vitamins
Folate is a B vitamin, essential for all the family, as it has an important role in the development of all body cells. It is especially important during periods of rapid growth. All women planning pregnancy or who might become pregnant, should increase their intake of folate. This is because an adequate folate intake in the month before and the first three months of pregnancy may reduce the risk of babies being born with certain birth defects, such as Spina Bifida. Good sources of folate include fortified breakfast cereals, dark green leafy vegetables, some fruits and juices (eg bananas, oranges and rockmelon), legumes (eg chickpeas) and nuts (such as peanuts).
Vitamin E is a strong antioxidant that can help protect the body’s cells against damage. Food sources of vitamin E include wholegrain products, nuts and seeds, wheatgerm and vegetable oils.
Vitamin B12 is an essential vitamin required by the body to make red blood cells and DNA. It is also needed to make a protective layer around nerve cells. This vitamin is found naturally in animal products, such as meat, dairy products and eggs. There are some plant sources of vitamin B12, however, the form of the vitamin found in these foods is inactive and not useful to the body. People who only eat plant foods (ie vegans) should include adequate amounts of plant foods that contain added vitamin B12 (eg fortified soy drinks and soy-based meat-alternative products), or take a B12 supplement.
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Wholegrain
The word 'wholegrain' refers to a grain food where all parts of the grain (the germ, endosperm and bran layer) are intact and retained. Examples include wholegrain wheat and wholegrain (brown) rice. If the grain has been cracked, crushed or flaked, then in order to be called 'wholegrain', it must retain nearly the same relative proportions of bran, germ and endosperm as the original grain.
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Zinc
Zinc is an essential mineral for human beings and is part of many reactions in the body. It plays a role in wound healing, our ability to taste and in growth and reproduction. Good plant sources of zinc include rolled oats, unprocessed bran, rice, muesli, wholegrain breads and cereals. Zinc is also found in a range of animal foods including oysters, beef and offal, with smaller amounts present in white meat and fish.
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