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Health Flashcards

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1
Q

what are nutrients

A

are organic and inorganic substances that are found in food and are required by the body for growth and mainenance of body systems

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2
Q

what are macronutrients

A

large molecules that are required in large quantities

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3
Q

what are the types of macronutrients

A

carbohydrates (which includes fibre), protein, fats

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4
Q

what are the types of carbohydrates

A

simple carbs - monosaccharides (examples are fruit honey and milk)
complex carbs - polysaccharides (examples are fibre wholegrain cereals vegies fruits and legumes

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5
Q

what are the functions of carbohydrates

A
  • source of energy for the body
  • 55% of energy should come from carbs
  • 1g of CHO = 16kj of energy
  • maintenance of body temp
  • waste elimation, epecially in relation to fibre
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6
Q

what are some food sources for carbohydrates

A

pasta
honey
fruits
sweets
vegetables

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7
Q

what are the types of fibre

A

insoluble fibre - takes longer to digest and satisfies hunger
soluble fibre - binds with bad cholesterol and cannot be absorbed by the body

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8
Q

what is the function of fibre

A

recommended - 25 g of fibre
insoluble fibre - absorbs water in the large intestine which softens faeces making it easier to excrete
soluble fibre - reduces cholesterol levels and can regulate blood glucose levels by delaying glucose aborption

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9
Q

what are some food sources of fibre

A

insoluble - skinn of fruit+veggies, nuts, seeds, whole grains

soluble - fruits vegies, oats lentils bran

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10
Q

what are the types of protein

A

essential protein - cannot be made by the body and must be consumed through food
non essential - can be creates by the body

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11
Q

what is the function of protein

A

provides a source of energy
- acts as a source of energy when CHO and fats are depleted
- 1g = 17kj of energy
- essential for growth and development
- repairs and replaces body tissues
- are essential part of hormones, enzymes and antibodies (part of the immune system)

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12
Q

what are complete and incomplete proteins

A

complete proteins are proteins that contain all of the essential amino acids
incomplete proteins are proteins that do not have all of the essential amino acids

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13
Q

what are food sources for proteins

A

complete proteins – meat fish eggs cheese milk (animals )
incomplete proteins –
wholegrain cereals, nuts legumes and soy beans

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14
Q

what are types of fats

A

bad fats - saturated foods, trans fats

good fats - monousaturated, polyunsaturated – omega 3 and omega 6

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15
Q

what is the function of fats

A

provide a source of energy
30% of all energy should come from fats
1g=37 kj of energy
required for the development and maintenance of cell membranes
allow the transport of nutrients, gases, and waste into and out of cells
carry fat soluble vitamins = A, D , E and K around the body

45-78 grams of fats are recommended daily

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16
Q

what are food sources for fats

A

saturated– fatty meats, deep fried foods
trans – cakes, biscuits
monousaturated - olive oil, cashews
polyunsaturated - tuna, salmon

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17
Q

is water a macronutrients + what is the function and food sources

A

water is not a macronutrient, however it is still needed in large quantities
- it makes up 50-75% of the body mass
- 1.5-2L of water in a day
- a key component of many cells, tissues, blood and the medium for metabolic reactions
- assissts in weigt maintenance as it helps reduce hunger whilst contributing to 0 kilojoiules

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18
Q

what are micronutrients

A

small molecules that are required in small quantities

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18
Q

what are some food sources for water

A

tap/ bottled water
tea coffee
apple
pineapple
orange

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19
Q

what are some types of micronutrients

A

vitamins - C, D, B group vitamins
minerals - calcium, sodium and iron

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20
Q

what is the function of calcium

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A

building of hard tissues such as:
- teeth, bone, cartilage
important for youth as this stage signifies the greatest increase in bone density
for nerve and muscle functioning

20
Q

what is the function of sodium

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A

plays a role in the regulation of fluids in the body (water, blood)
fluid is drawn to sodium, so the amount of sodium in the blood incfluences the amount of fluids that stays in the cells–this helps regulate the balance of fluid in and out of the cells
- transmission of nerve impulses
- muscle contraction

21
Q

what are some food sources for calcium

Study These Flashcards
A

milk, cheese, yoghurt, broccoli, spinach, orange juice

22
Q

what are some food sources for sodium

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A

table salt, olives, fish, meat (pork especially), cheese

23
what is the function of iron
- essential for blood - forms the 'haem' part of haemoglobin, which is the oxygen carrying part of the blood - formation of myoglobin which stores oxygen in the muscles
24
what are some food sources for iron
red meat, eggs, nuts, seeds, meats -- turkey chicken fish, brown rice
25
what is the function of vitamin c
- cannot be made by the body - building colagen (which is a proteinn that is required for the formation of skin, connective tissye, tendons and ligaments) - promotes the absorbtion of iron - necessary for blood production
25
what are some sources for vitamin D
sunlight, fish -- fish tuna sardines, fortified milk, breakfast cereals, orange juice
25
what are some food sources for vitamin C
kiwi fruit, broccoli, blackcurrants, oranges, strawberries
25
what is the function of vitamin D
aborption of calcium from the intestine into the bloodstream
25
what is teh fucntion of Vitamin B1 B2 B3
metabolism and releasing energy from carbohydrates cell respiration circulation nervous system function red blood cells formation
25
go anf label all of the stuf required on a food label
in health booklet
25
what are some food sources for vitamin B1 B2 B2
vegemite, eggs, fish, meat, milk, dark green leafy vegetables
25
what is the function of vitamin B12
redd blood cell formation, rapid synthesis of DNA during cell division, nervous system maintenance, energy metabolism
26
whta are some food sources of vitamin B12
Liver, meat, poultry, fish, seafood, eggs, milk
26
what is required on a food label
a nutrition information panel, use by or best before date, country of origin and manufacturing details
26
what is a standard serve
the recommended amount of a particular food that constitutes one serve of the five food groups
26
what are NIPS
nutrition information panels provide information regarding the amount of energy and key nutrients in packaged foods
27
what is serving size
it is chosen by the food manufacturer
28
what is a portion
refers to how much of a certain food an individual chooses to eat
29
what is the recommended daily intake
The level of intake of essential nutrients which meets the known nutritional needs of healthy people based on scientific knowledge. (GO LOOK AT BOOKLET AND GUESS ON PAGE 16) these also exceed the actual nutritional requirements
30
what are risk and protective nutrients
when risk nutrients are consumed in excess, they can increase the likelihood of certain diseases. Protective nutrients can help prevent or decrease the likelihood of those diseases
30
describe the australian dietary guidelines
- advice on types and amounts of different foodgroups that help australians develop healthy dietary patterns and reduce the risk of diet related conditions
30
what are the australian dietary guidelines
- to achieve and maintain healthy weight, be physically active and choose amounts of nutritious foods and drinks to meet your energy needs - enjoy a variety of nutritious foods of the five food groups and drink plenty of water - limit intake of foods containing saturated fats added salt added sugars and alchohol - encourage support and promote breastfeeding - care for food, prepare and store it safely
30
what is the australian guide to healthy eating
an infographic that visually represents the proportions of foods that should be consumed daily (describe how its 5 wedges and shows the five food groups). It aims to help the average australian to plan, select and consume adequate proportions of food daily.
30
what is the healthy eating pyramid
a visual inforgraphic that suggests what proprtions of food should constitute in our diet. The foundation layers of the pyramid are the largest, as they are the proprtions of food that we should be consuming the most
30
what is the health star rating system
a voluntary system that compares the energy and risk nutrients (sugar and fat) of foods of the same food groups.
31
what are major nutritional diseases in Australia
Cancer, cardiovascular disease, obesity and diabetes
32
what are the health impacts of overconsuming fats
obesity - excess kj = weight gain and over time can lead to obesity cardiovascular disease - increased cholesterol can lead to blockage in arteries which can lead to high blood pressure and heart attacks diabetes - trans fats can interfere with cell membrane and contribute to high glucose levels which can lead to diabetes
33
what are the health impacts of overconsuming carbohydrates (sugar)
obesity - excess glucose that is not used by the body can cause obesity the excess weight (obesity) can cause extra pressure on heart and can lead to heart attack diabetes - prolonged overconsumption leads to high blood glucose / impaired glucose regulation which can cause type 2 diabetes
34
what are the health impacts of overconsuming salts
- can draw excess fluid out of cells which can increase blood volume which causes hypertension (high blood pressure) - can lead to heart failure, stroke or heart attack

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