3.1.5 (food selection in prevention) Flashcards
The Australian Guide to Healthy Eating
A food selection guide that visually represents the proportion of the five food groups recommended consumption each day.
Main distinguishing nutrients in grain foods
- CHO = energy
- Fibre = bowel movements.
- Folate = red blood cell formation
- Protein = growth, maintenance, + repair.
Main distinguishing nutrients in vegetables + legumes/beans
- Beat-carotene + other carotenoids = strong immune system
- Vitamin C = growth + repair of tissues
- Fibre = bowel movements
Main distinguishing nutrients in fruit
- Vitamin C = strong immune system + eye health.
Fibre = fruit skins, bowel movements.
Main distinguishing nutrients in dairy foods
- Calcium = build + maintain strong bones.
- Protein = growth, maintenance, + repair.
- Vitamin B12 = form red blood cells + DNA.
Main distinguishing nutrients in lean meat + poultry
- Protein = growth, maintenance, + repair.
- Iron = makes haemoglobin/protein in red blood cells.
- Long-chain omega 3 fatty acids = 3, reduce inflammation + 6, promote inflammation.
1 Serve of grain foods
500kg or 1 slice of bread, 1/2c cooked brown rice, 1/2c cooked pasta, etc.
1 serve of vegetables + legumes/beans
75g or 1/2 veggies, 1/2 medium potato, 1 cup leafy green veg, etc.
1 serve of fruit
150g or 1 medium apple, 1 cup of canned fruit, 2 small kiwis, etc.
1 serve of dairy
500-600kj or 1c of milk, 2 slices of cheese, 3/4c of yoghurt, etc.
1 serve of lean meats + poultry
500-600 kj or 65g of cooked lean red meats, 80g of cooked lean poultry, 1 egg, etc.
Benefits of grain/cereal foods
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.
Benefits of vegetables + legumes/beans
Contains a range of nutrients + phytochemical that help prevent weight gain + a range of lifestyle diseases.
Benefits of fruit
Help reduce risk of CVD, some cancers, + assisting in maintaining a healthy weight due to it’s high fibre, vitamin, + phytochemical profile.
Benefits of dairy
- Reduced fat dairy foods reduce risk of CVD, T2D, hypertensions, + some types of cancers.
- Prevents osteoporosis + bad dental health.