WEBVTT 00:00:00.000 --> 00:00:01.070 align:middle line:90% [MUSIC PLAYING] 00:00:01.070 --> 00:00:11.250 align:middle line:90% 00:00:11.250 --> 00:00:13.860 align:middle line:84% JANEANE DART: The three main macronutrients in our diet 00:00:13.860 --> 00:00:17.260 align:middle line:84% are carbohydrates, and proteins, and fats. 00:00:17.260 --> 00:00:19.620 align:middle line:84% And they're essential because they provide us 00:00:19.620 --> 00:00:22.870 align:middle line:84% with energy, energy to fuel our core functions. 00:00:22.870 --> 00:00:25.150 align:middle line:84% So, things like sleeping, eating, resting 00:00:25.150 --> 00:00:27.460 align:middle line:84% actually uses up energy, but also 00:00:27.460 --> 00:00:30.680 align:middle line:84% things like activity and vigorous exercise. 00:00:30.680 --> 00:00:34.080 align:middle line:84% So that's where we get energy from our key macronutrients 00:00:34.080 --> 00:00:34.830 align:middle line:90% to do that. 00:00:34.830 --> 00:00:38.500 align:middle line:84% But also for things like growth and maintenance and repair. 00:00:38.500 --> 00:00:40.790 align:middle line:84% The different macronutrients, I guess, 00:00:40.790 --> 00:00:43.680 align:middle line:84% exist in unique combinations in different foods. 00:00:43.680 --> 00:00:48.140 align:middle line:84% So, for example, yogurt has a combination 00:00:48.140 --> 00:00:51.920 align:middle line:84% of all, carbohydrate, and protein, and fat. 00:00:51.920 --> 00:00:54.390 align:middle line:84% Something like oranges or the bok choy, 00:00:54.390 --> 00:00:58.480 align:middle line:84% fabulous source of fiber, or carbohydrate, but very little 00:00:58.480 --> 00:01:03.230 align:middle line:84% virtually they're fat free and small amounts of protein. 00:01:03.230 --> 00:01:05.710 align:middle line:84% Something like the meat, if you like, and the nuts, 00:01:05.710 --> 00:01:11.000 align:middle line:84% great source of protein, no carbohydrate, no fiber, 00:01:11.000 --> 00:01:13.360 align:middle line:90% and varying amounts of fats. 00:01:13.360 --> 00:01:17.220 align:middle line:84% So food has a unique combination of macronutrients 00:01:17.220 --> 00:01:19.190 align:middle line:90% and micronutrients within them. 00:01:19.190 --> 00:01:22.410 align:middle line:84% And that's why eating a really good, diverse diet and a range 00:01:22.410 --> 00:01:25.990 align:middle line:84% of different foods is so core and so essential to our health 00:01:25.990 --> 00:01:27.570 align:middle line:90% and well being. 00:01:27.570 --> 00:01:29.150 align:middle line:84% In addition with macronutrients, it's 00:01:29.150 --> 00:01:33.010 align:middle line:84% important to consider the energy that it yields, 00:01:33.010 --> 00:01:35.470 align:middle line:84% or the energy that our macronutrients provide 00:01:35.470 --> 00:01:37.560 align:middle line:84% to our diet and to our eating plan. 00:01:37.560 --> 00:01:41.040 align:middle line:84% So currently, en vogue are low-carb or no 00:01:41.040 --> 00:01:42.920 align:middle line:90% carbohydrate diets. 00:01:42.920 --> 00:01:46.240 align:middle line:84% People are concerned that they gain weight on carbohydrates. 00:01:46.240 --> 00:01:50.010 align:middle line:84% And there's a real move away from including carbohydrates. 00:01:50.010 --> 00:01:52.200 align:middle line:84% And it's really important just to highlight 00:01:52.200 --> 00:01:55.420 align:middle line:84% that actually per gram of carbohydrate 00:01:55.420 --> 00:01:58.320 align:middle line:84% and per gram of protein, they're exactly the same. 00:01:58.320 --> 00:02:01.040 align:middle line:84% They provide about 17 kilojoules, 00:02:01.040 --> 00:02:03.380 align:middle line:90% or about 4 calories per gram. 00:02:03.380 --> 00:02:05.110 align:middle line:90% So they're exactly the same. 00:02:05.110 --> 00:02:07.375 align:middle line:84% So I've seen people in practice who 00:02:07.375 --> 00:02:10.620 align:middle line:84% are reducing their carbohydrate yet boosting their protein 00:02:10.620 --> 00:02:11.670 align:middle line:90% intake. 00:02:11.670 --> 00:02:14.382 align:middle line:84% And apart from putting an unwanted load on their kidneys, 00:02:14.382 --> 00:02:15.840 align:middle line:84% they're not really gaining anything 00:02:15.840 --> 00:02:18.120 align:middle line:84% from an overall kilojoules perspective. 00:02:18.120 --> 00:02:21.150 align:middle line:84% How much of these macronutrients should we include in our diet? 00:02:21.150 --> 00:02:25.570 align:middle line:84% And I guess for every person they have a determined energy 00:02:25.570 --> 00:02:29.040 align:middle line:84% need depending on their age, their stage of life, 00:02:29.040 --> 00:02:31.080 align:middle line:84% the energy levels that they expend. 00:02:31.080 --> 00:02:35.230 align:middle line:84% But generally, and the evidence in Australia highlights, 00:02:35.230 --> 00:02:40.550 align:middle line:84% their diet should be somewhere between about 15-25% protein. 00:02:40.550 --> 00:02:43.550 align:middle line:90% 45-65% carbohydrate. 00:02:43.550 --> 00:02:47.350 align:middle line:84% So half, or a bit more than half should come from carbohydrate. 00:02:47.350 --> 00:02:49.290 align:middle line:84% And that sits when we talk about eating 00:02:49.290 --> 00:02:52.840 align:middle line:84% plenty of plant-based fruit, vegetable, and grain products. 00:02:52.840 --> 00:02:55.670 align:middle line:84% So that's where about half of our diet should be coming from. 00:02:55.670 --> 00:02:59.580 align:middle line:84% And then with fat, that varies somewhere between 20-35%. 00:02:59.580 --> 00:03:02.927 align:middle line:84% Those recommendations are based on solid scientific evidence, 00:03:02.927 --> 00:03:04.385 align:middle line:84% but what we need to be conscious of 00:03:04.385 --> 00:03:07.390 align:middle line:84% is those recommendations might vary across countries 00:03:07.390 --> 00:03:09.100 align:middle line:90% or even certain contexts. 00:03:09.100 --> 00:03:11.455 align:middle line:84% And I think we need to be cognizant of that 00:03:11.455 --> 00:03:14.950 align:middle line:84% that evidence will develop and may influence 00:03:14.950 --> 00:03:16.070 align:middle line:90% those recommendations. 00:03:16.070 --> 00:03:17.790 align:middle line:90% But that's the current evidence. 00:03:17.790 --> 00:03:20.680 align:middle line:84% And so a no carbohydrate, or very low carbohydrate, 00:03:20.680 --> 00:03:23.150 align:middle line:84% diet currently isn't what we're recommending. 00:03:23.150 --> 00:03:26.280 align:middle line:84% A really key thing to highlight with carbohydrates, 00:03:26.280 --> 00:03:29.780 align:middle line:84% it's not just bread and pasta as people typically think. 00:03:29.780 --> 00:03:34.600 align:middle line:84% So fruits, vegetables, dairy products, nuts, even there's 00:03:34.600 --> 00:03:36.170 align:middle line:84% a little bit of carbohydrate in nuts. 00:03:36.170 --> 00:03:38.670 align:middle line:84% So I think it's really important to promote 00:03:38.670 --> 00:03:41.180 align:middle line:90% it's not just bread and pasta. 00:03:41.180 --> 00:03:44.390 align:middle line:84% It is easy, potentially, to eat more of those foods 00:03:44.390 --> 00:03:45.560 align:middle line:90% that you might need. 00:03:45.560 --> 00:03:49.970 align:middle line:84% But things like breakfast cereal, fruit, sweet potatoes, 00:03:49.970 --> 00:03:51.810 align:middle line:84% the watermelon, oranges, asparagus 00:03:51.810 --> 00:03:55.860 align:middle line:84% have got carbohydrate, the sunflower seeds, the pasta, 00:03:55.860 --> 00:03:58.180 align:middle line:90% as I said the dairy products. 00:03:58.180 --> 00:04:02.230 align:middle line:84% So see carbohydrates are present in some really healthy, 00:04:02.230 --> 00:04:04.750 align:middle line:84% nutritious foods which if they're omitted 00:04:04.750 --> 00:04:09.680 align:middle line:84% will really restrict the range of nutrients 00:04:09.680 --> 00:04:12.320 align:middle line:84% that you're getting into your diet. 00:04:12.320 --> 00:04:17.430 align:middle line:90%