HHD Nutrition Flashcards
(24 cards)
Carbs to KJs
1 gram of carbohydrates is equivalent to 16kjs of energy
Carbohydrates, protein and fats are needed by the body in large amounts and are often called?
Macronutrients
Carbohydrates:
Function
Food sources
Link to health outcomes
The main function of carbohydrates is to provide fuel for the body and are required for metabolism and growth as it is very rich in glucose.
Food sources:
-vegetables
-rice
-bread
-pasta
Link to health outcomes:
If a person eats too many carbohydrates, they can gain weight which can increase the incidence of obesity.
Protein
Function
Food sources
Link to health outcomes
Function:
Its main function is to build, maintain and repair body cells. The second function of protein is to act as a fuel for energy production.
Food sources:
- Eggs
- Milk/cheese
- Chicken/beef
Link to health outcomes:
Low levels of proteins can result in a weakened immune system and therefore increase the chance of being sick more often and low levels of physical health and wellbeing.
Fats
Function
Food sources
Link to health outcomes
Function:
The main functions of fats include energy storage, insulation, and protection of organs.
Food sources:
Monounsaturated- Olive oil/avocado
- Polyunsaturated-Fish/nuts
- Saturated- Fatty cuts of meat
Butter
Cream
- Trans- Baked goods/pastries
Link to health outcomes:
High levels in fat that aren’t coming from carbs or proteins can increase weight gain and the chance of developing mental health issues such as anxiety related to weight/body image.
Water
Function
Food sources
Link to health outcomes
Function:
Water forms the basis of blood, digestive juices, urine and perspiration.
Food sources:
- Watermelon
- Apple
- Celery
Link to health outcomes:
Not drinking enough water leads to dehydration which increases anxiety levels and overall emotional health.
Calcium
Function
Food sources
Link to health outcomes
Function:
Calcium is required for the building of bone and other hard tissues. They are extremely important during periods of rapid growth usually youth.
Food sources:
- milk, cheese
-Sardines, salmon (with bones)
- Spinach
Link to health outcomes:
Insufficient calcium can lower bone density and therefore increase incidence in osteoporosis.
Sodium
Function
Food sources
Link to health outcomes
Function:
Sodium regulates the balance between fluid in the cells and fluid outside the cells.
Food sources:
- Table salt
- Olives
- Fish
Link to health outcomes:
Hypertension associated with excess sodium intake contributes to higher rates of stroke and heart attack which damages physical health.
Iron
Function
Food sources
Link to health outcomes
Function:
Iron is needed for the formation of haemoglobin, which carries oxygen in blood.
Food sources:
- Lean red meat
- Turkey and chicken
- Fish, particularly oily fish
Link to health outcomes:
Low iron levels can cause anaemia which is associated with fatigue or tiredness. This can lead to feeling irritable and impacting emotional health.
Vitamin D
Function
Food sources
Link to health outcomes
Function:
The main role of vitamin D is to absorb calcium from the intestine into the bloodstream.
Food sources:
- Fish
- Beef liver
- Egg yolks
Link to health outcomes:
Vitamin D deficiency can cause weaker brittle bones and osteoporosis, impacting physical health.
Vitamin C
Function
Food sources
Link to health outcomes
Function:
Vitamin C helps to form blood vessels, and collagen in bones, it also assists with fighting infection.
Food sources:
- Lemons
- Oranges
- Grapefruit
Link to health outcomes:
Vitamin C is important for fighting infections and diseases so therefore vitamin C is vital for the functioning of physical health and wellbeing.
Folate
Function
Food sources
Link to health outcomes
Function:
Folate plays an important role in DNA synthesis, and is required for cells to duplicate during periods of growth.
Food sources:
- Spinach
- Oranges
- Poultry and eggs
Link to health outcomes:
Folate-deficiency anaemia is characterised by tiredness, so a young person might at times struggle to participate in school which can higher stress and anxiety levels and overall mental health.
Hypertension (Also known as blood pressure)
Excessive salt/sodium intake, increases blood pressure.
Fatigue
If the nutrients, B group vitamins, folate and iron are not consumed on a regular basis, energy levels may decrease, causing fatigue and tiredness.
Constipation
Insufficient fibre increases the risk of constipation.
Dehydration
Insufficiant water intake can lead to dehydration.
Dental decay
Sugars are a food source for bacteria in the mouth. These bacteria produce acids that can contribute to dental decay.
Overweight/obesity
Carbohydrates, fats and proteins are vital for energy production, but excessive consumption can lead to weight gain and possibly obesity.
Cardiovascular disease
Excessive sodium in the diet can lead to hypertension and in serious cases CVD
Osteoporosis
If calcium is under consumed during the youth period, an individual is at risk of having weak bones later in life, as well as an increased risk of osteoporosis.
Anaemia
If a person does not consume enough vitamin C, folate and iron, anaemia can occur.
Colorectal cancer
Insoluble fibre assists the removal of waste products. If these waste products arent removed, there is a greater risk of uncontrolled cell growth and colorectal cancer.
Australian guide to healthy eating
Strengths and weaknesses
Description:
A food selection guide that visually demonstrates the recommended food intake separated into the 5 food groups.
Strengths:
- Visual
- Easy to understand
- Specific foods
Weaknesses:
- No serving size
- No composite foods
The health star rating system
Strengths and weaknesses
A labelling system that appears on most food items at the supermarket. Created to encourage healthy eating by the government.
Strengths:
- Easy to understand
-
Weaknesses:
