3.1.5 (food selection in prevention) Flashcards

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1
Q

The Australian Guide to Healthy Eating

A

A food selection guide that visually represents the proportion of the five food groups recommended consumption each day.

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2
Q

Main distinguishing nutrients in grain foods

A
  • CHO = energy
  • Fibre = bowel movements.
  • Folate = red blood cell formation
  • Protein = growth, maintenance, + repair.
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3
Q

Main distinguishing nutrients in vegetables + legumes/beans

A
  • Beat-carotene + other carotenoids = strong immune system
  • Vitamin C = growth + repair of tissues
  • Fibre = bowel movements
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4
Q

Main distinguishing nutrients in fruit

A
  • Vitamin C = strong immune system + eye health.
    Fibre = fruit skins, bowel movements.
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5
Q

Main distinguishing nutrients in dairy foods

A
  • Calcium = build + maintain strong bones.
  • Protein = growth, maintenance, + repair.
  • Vitamin B12 = form red blood cells + DNA.
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6
Q

Main distinguishing nutrients in lean meat + poultry

A
  • Protein = growth, maintenance, + repair.
  • Iron = makes haemoglobin/protein in red blood cells.
  • Long-chain omega 3 fatty acids = 3, reduce inflammation + 6, promote inflammation.
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7
Q

1 Serve of grain foods

A

500kg or 1 slice of bread, 1/2c cooked brown rice, 1/2c cooked pasta, etc.

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8
Q

1 serve of vegetables + legumes/beans

A

75g or 1/2 veggies, 1/2 medium potato, 1 cup leafy green veg, etc.

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9
Q

1 serve of fruit

A

150g or 1 medium apple, 1 cup of canned fruit, 2 small kiwis, etc.

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10
Q

1 serve of dairy

A

500-600kj or 1c of milk, 2 slices of cheese, 3/4c of yoghurt, etc.

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11
Q

1 serve of lean meats + poultry

A

500-600 kj or 65g of cooked lean red meats, 80g of cooked lean poultry, 1 egg, etc.

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12
Q

Benefits of grain/cereal foods

A

Soluble fibre found in barley + oats:
- Reduce risk of weight gain, CVD, T2D due to favourable effects on satiety.
- Increases absorption of LDL cholesterol helping to lower blood cholesterol levels.

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13
Q

Benefits of vegetables + legumes/beans

A

Contains a range of nutrients + phytochemical that help prevent weight gain + a range of lifestyle diseases.

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14
Q

Benefits of fruit

A

Help reduce risk of CVD, some cancers, + assisting in maintaining a healthy weight due to it’s high fibre, vitamin, + phytochemical profile.

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15
Q

Benefits of dairy

A
  • Reduced fat dairy foods reduce risk of CVD, T2D, hypertensions, + some types of cancers.
  • Prevents osteoporosis + bad dental health.
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16
Q

Benefits of lean meats + poultry

A

-Fish reduces risk of CVD due to protective effects of omega 3 fatty acids.