consumers nu
notes
unit 1 - nutritional
health conditions
, Gradual Extreme Physical
Insufficient insulin
onset thirst Frequent Eating high-GI or inactivity
or ineffective
urination high-sugar foods
Dry mouth insulin action
Fatigue Incorrect use Skipping insulin Carbohydrate
Blurred vision of diabetic injections (Type 1) down into gluc
medication
digestive trac
Nausea or symptoms Overeating
Stress
the bloodstre
vomiting (in Infection or
severe cases)
sugar/carbs causes: trauma
blood glucose
(especially in
Eat balanced meals diabetics)
and avoid sugar
A condition where blood
Avoid too many binges Definition: glucose levels rise
high-GI foods HIGH BLOOD abnormally high.
Normal blood glucose: 4–6
Exercise GLUCOSE LEVELS mmol/litre
regularly
Prevention & (HYPERGLYCEMIA) Hyperglycemia: glucose >
6.1 mmol/litre
Management:
Monitor glucose
Manage stress to Definition: The Glycemic Inde
(gi) of foods
reduce glucose A condition where blood
levels frequently glucose levels drop
spikes
Use insulin or
abnormally low (below 4–6
prescribed
mmol/litre).
medication
Shakiness, palpitations, correctly
HO
dizziness
symptoms
LOW BLOOD GLUCOSE LOW
Irritability, poor
concentration LEVEL (HYPOGLYCEMIC ) M
Exercise
regularly to
Sudden paleness,
Headache, sweating, causes: promote insulin
weakness
restlessnes Prevention & sensitivity
, Gi in common foods
CATEGORY GI Level Items
Bread, Cake, and Biscuits Low GI (≤54) Low-GI bread (e.g., low-GI seed loaf, low-GI brown bread), Provita, Most wholegra
Intermediate Wholegrain muffins, Most rye breads, Croissants, Cooked oats porridge
GI (55-69)
High GI (70+) White bread, Cake, Marie biscuits, Rice cakes, Maltabella porridge, Mealiepap, W
Dairy and Dairy Products Low GI Milk (full cream, low-fat, and fat-free), Buttermilk, Bulgarian yoghurt, Apple juice,
Peartiser
High GI Condensed milk, Ice cream
Flour Low GI Digestive bran, Oat bran
Intermediate Bread flour, Baking flour, Maize flour
GI
Fresh Fruit Low GI Apples, Berries, Grapes, Mangos, Guavas, Pears, Peaches, Plums
Intermediate Apricots, Bananas, Pawpaws, Pineapples
GI
Legumes (Pulses) Low GI Most beans
, POWERFUL ALIENS BLAST COLORFUL
way to remember
ENERGY SPIKES ZAPPING INVADERS
Wash fruits and Cook food
1. Protein Do not eat raw eggs,
vegetables thoroughly to
Function: Builds up and strengthens body tissue meat or seafood
Role: Helps prevent loss of muscle thoroughly bacteria
Sources: Meat, eggs, dairy, poultry, legumes, fish U
ch
2. Vitamin A
Function: Keeps skin and mucous membranes healthy
ra
Role: Prevents infections
Sources: Yellow/orange/red vegetables, liver, carrots, FOOD SAFETY TIPS: Wash
dark green leafy vegetables
kitche
3. Vitamin B6 soapy
Function: Assists immune system and nerve function Practice
Role: Helps fight infection proper food
Sources: Whole grains, potatoes, meat, fish, bananas hygiene
4. Vitamin C
Function: Antioxidant; helps repair tissues and protect
cells
Role: Aids recovery from infections
Sources: Citrus fruits, strawberries, tomatoes, green
peppers hiv & aids
5. Vitamin E
Function: Antioxidant; protects cells from damage
Role: Supports immune system
Sources: Vegetable oils, nuts, seeds, green leafy vegetable
NUTRITION &
6. Selenium Irradiation food
IMMUNE suitable for indi
weakend immu
Function: Antioxidant that protects cells
Role: Strengthens immune system
SUPPORT: Eat small,
notes
unit 1 - nutritional
health conditions
, Gradual Extreme Physical
Insufficient insulin
onset thirst Frequent Eating high-GI or inactivity
or ineffective
urination high-sugar foods
Dry mouth insulin action
Fatigue Incorrect use Skipping insulin Carbohydrate
Blurred vision of diabetic injections (Type 1) down into gluc
medication
digestive trac
Nausea or symptoms Overeating
Stress
the bloodstre
vomiting (in Infection or
severe cases)
sugar/carbs causes: trauma
blood glucose
(especially in
Eat balanced meals diabetics)
and avoid sugar
A condition where blood
Avoid too many binges Definition: glucose levels rise
high-GI foods HIGH BLOOD abnormally high.
Normal blood glucose: 4–6
Exercise GLUCOSE LEVELS mmol/litre
regularly
Prevention & (HYPERGLYCEMIA) Hyperglycemia: glucose >
6.1 mmol/litre
Management:
Monitor glucose
Manage stress to Definition: The Glycemic Inde
(gi) of foods
reduce glucose A condition where blood
levels frequently glucose levels drop
spikes
Use insulin or
abnormally low (below 4–6
prescribed
mmol/litre).
medication
Shakiness, palpitations, correctly
HO
dizziness
symptoms
LOW BLOOD GLUCOSE LOW
Irritability, poor
concentration LEVEL (HYPOGLYCEMIC ) M
Exercise
regularly to
Sudden paleness,
Headache, sweating, causes: promote insulin
weakness
restlessnes Prevention & sensitivity
, Gi in common foods
CATEGORY GI Level Items
Bread, Cake, and Biscuits Low GI (≤54) Low-GI bread (e.g., low-GI seed loaf, low-GI brown bread), Provita, Most wholegra
Intermediate Wholegrain muffins, Most rye breads, Croissants, Cooked oats porridge
GI (55-69)
High GI (70+) White bread, Cake, Marie biscuits, Rice cakes, Maltabella porridge, Mealiepap, W
Dairy and Dairy Products Low GI Milk (full cream, low-fat, and fat-free), Buttermilk, Bulgarian yoghurt, Apple juice,
Peartiser
High GI Condensed milk, Ice cream
Flour Low GI Digestive bran, Oat bran
Intermediate Bread flour, Baking flour, Maize flour
GI
Fresh Fruit Low GI Apples, Berries, Grapes, Mangos, Guavas, Pears, Peaches, Plums
Intermediate Apricots, Bananas, Pawpaws, Pineapples
GI
Legumes (Pulses) Low GI Most beans
, POWERFUL ALIENS BLAST COLORFUL
way to remember
ENERGY SPIKES ZAPPING INVADERS
Wash fruits and Cook food
1. Protein Do not eat raw eggs,
vegetables thoroughly to
Function: Builds up and strengthens body tissue meat or seafood
Role: Helps prevent loss of muscle thoroughly bacteria
Sources: Meat, eggs, dairy, poultry, legumes, fish U
ch
2. Vitamin A
Function: Keeps skin and mucous membranes healthy
ra
Role: Prevents infections
Sources: Yellow/orange/red vegetables, liver, carrots, FOOD SAFETY TIPS: Wash
dark green leafy vegetables
kitche
3. Vitamin B6 soapy
Function: Assists immune system and nerve function Practice
Role: Helps fight infection proper food
Sources: Whole grains, potatoes, meat, fish, bananas hygiene
4. Vitamin C
Function: Antioxidant; helps repair tissues and protect
cells
Role: Aids recovery from infections
Sources: Citrus fruits, strawberries, tomatoes, green
peppers hiv & aids
5. Vitamin E
Function: Antioxidant; protects cells from damage
Role: Supports immune system
Sources: Vegetable oils, nuts, seeds, green leafy vegetable
NUTRITION &
6. Selenium Irradiation food
IMMUNE suitable for indi
weakend immu
Function: Antioxidant that protects cells
Role: Strengthens immune system
SUPPORT: Eat small,
