C.4 Nutrition Flashcards
(51 cards)
Nutrients
- substances that provide nourishment that is essential for the growth and maintenance of life
- balance of nutrients is needed for optimal health +wb
- carbohydrates (including fibre)
- proteins
- fats
- water
- minerals
- vitamins
- water
Macronutrients
- nutrients needed by the body in large amounts
- carbohydrates
- proteins
- fats
- protein
- fats
- water
Micronutrient
- nutrients needed by the body in small amounts
- vitamins
- minerals
Nutrient: Carbohydrate
Main function- energy/fuel source for the body
- contains glucose –> absorbed into bloodstream –> stored in cells to be used as energy
- excess carbohydrates –> excess glucose –> stored fat
Example sources:
- vegetables
- fruit
- rice
- bread
Nutrient: Fibre
- indigestible nutrient
Main function- clean the body of waste as it travels through digestive system - slows glucose absorption into bloodstream –> provides fullness –> eating less discretionary food
- reduces cholesterol levels
- moves water through digestive system to feces –> removal of waste products –> no constipation
Example sources:
- wholemeal/wholegrain bread
- grains
- seeds
- fruits/vegetables
Nutrient: Protein
Main function- builds/maintains/repairs cells
- secondary energy/fuel source
- gives iron
- made up of 20 amino acid types
- 11 are non-essential and are made in the body
- 9 are essential and are consumed into the body
Example sources:
- eggs
- beef
- chicken
- fish
- tofu
- legumes
Nutrient: Fats
Main function- fuel for energy production
- develops cell membrane –> transport nutrients in/out of cells
Types of fats:
- Monounsaturated (good fat)
- Polyunsaturated (good fat)
- Saturated (bad fat)
- trans (bad fat)
Good fats:
- monounsaturated and polyunsaturated
- reduce cholesterol levels–> less risk of CVD
Example sources
- nuts
- avacado
- olive oil
Bad fats:
- saturated and trans
- increase cholesterol levels –> risk of CVD
Nutrient: Water
Main function- medium for chemical reactions + processes in body
Nutrient: Mineral- Calcium
Main function- makes up bone + hard tissue –> achieve greater bone density/peak bone mass –> less risk of osteoporosis
Example sources:
-milk
-cheese
- tofu
- other dairy products
Nutrient: Mineral- Sodium
Main function- regulates body fluids
Example sources:
- salt (main)
- meat
- processed food
Nutrient: Mineral- Iron
Main function- forms hemoglobin in blood–> –> oxygen delivered to body through red blood cells
- deficiency–> anemia (lack of oxygen to cells from lack of red blood cells)
Example sources:
- Lean red meat
- chicken
- Fish
- Tofu
Nutrient: Vitamin- D
Main function- absorbs calcium into bloodstream
- deficiency –> low calcium –> weak bones/osteoporosis
Example sources:
- UV rays from sun
- fish
- fortified food/drinks
Nutrient: Vitamin- B1, B2, B3 (B group)
Main function- helps metabolism process –> converts fuels to energy
- deficiency –> lack of energy –> less growth
Example sources:
- vegemite
- wholegrain bread/foods
- egg
- fish
- meat
Nutrient: Vitamin- Folate (B9)
Main functions:
- helps DNA synthesis
- forms red blood cells –> oxygen delivered to body through red blood cells
deficiency–> anaemia (lack of oxygen to cells from lack of red blood cells)
Example sources:
- green leafy vegetables
- citrus fruits
- fortified foods
Nutrient: Vitamin- B12
Main function- forms red blood cells –> oxygen delivered to body through red blood cells
deficiency –> anaemia (lack of oxygen to cells from lack of red blood cells)
Example sources:
- meat
Food selection models- impact
- helps youth prevent nutritional imbalance
Food selection models: Australian Guide to Healthy Eating (AGHE)
- presents five food groups in a pie graph
Benefit:
- shows examples of what foods should be eaten
Disadvantage:
- doesn’t show serving sizes
Food selection models: Healthy Eating Pyramid
- presents 4 layers of a pyramid about proportions of different food groups
Benefit:
- shows proportions
Disadvantage:
- doesn’t show serving sizes
Food selection models: Health Star Rating
- ranks food by nutritional content by rating system
Benefit
- can compare nutritional value of products –> make healthy food choices
Nutritional imbalance: Short-term consequences- insufficient b group vitamins + iron
- low energy levels –> less participation in exercise, school and social settings —> obesity, social exclusion, lack of belonging, less mental stimulation –> poor h+wb
Nutritional imbalance: Short-term consequences- insufficient fibre
- hard to remove waste products –> risk of constipation –> embarrassment –> poor physical and mental h+wb
Nutritional imbalance: Short-term consequences- insufficient water
- dehydration –> reduced body function –> poor physical h+wb
Nutritional imbalance: Short-term consequences- sodium overconsumption
- high blood pressure/hypertension –> slowed cardiovascular function
Nutritional imbalance: Short-term consequences- fat overconsumption
- increased bad cholesterol –> clogged arteries –> slowed cardiovascular function
