Nutrients Flashcards
(33 cards)
Nutrients are used for…
- Efficient functioning of the the body and it’s systems
- Prevention of many diet related diseases
(Hypertension, Type 2 diabetes, obesity)
What are the 6 main nutrients?
Macronutrients:
- Carbohydrates
- Protein
- Fats
Micronutrients:
- Vitamins
- Minerals
- Water
Carbohydrates
Function:
Provide fuel for the body
Your body breaks down Carbohydrates into Glucose.
Glucose is the preferred fuel for our body
Glucose not used by the body is stored as adipose (fat tissue)
Too much causes glucose to convert to fat.
Carbohydrates Food Sources
Found in plant based foods, and sugar.
- Vegetables
- Rice
- Bread
- Pasta
- Cereals
- Fruits
Carbohydrate: Fibre
A type of Carbohydrate required for optimal health and wellbeing of young people.
- Acts as a cleaner for the digestive system
- Slows glucose absorption
- Can’t be absorbed by the body
- Reduces cholesterol absorption
- Absorbs water. More fibre = More water
Carbohydrate: Fibre Food Sources
- All food of plant origin
- Wholemeal bread
- Fruit and Veg
- Grains and seeds
Protein
The main function is to Build, Maintain and Repair body cells.
Provides the body with fuel.
Protein Food Sources
- Eggs
- Meat
- Nuts, lentils, and beans
- Milk, cheese, and other dairies
Fats
(Or Lipids)
Act as a fuel for energy
Richer source of energy than carbohydrates and protein.
Required to help develop and maintain cell membranes.
Cell Membrane
The cells responsible for
- Maintaining the structure of cells
- Transport of nutrients/gases/waste in and out of of the cells
Monounsaturated and Polyunsaturated Fats
Good fats
- Help reduce levels of cholesterol
- Promoting health of the heart and blood vessels.
- help reduce the risk of diet-related disease later in life
Mono: Olive oil, avocado, nuts and nut butters
Poly: Omega 3 (fish) and Omega 6 (nuts)
Water
A nutrient that forms the basis of blood, digestive juices, urine, and perspiration
Contained in lean muscle, fat, and bone.
We can get it out of a tap and watermelon.
The amount of water needed depends on body size, metabolism, the weather, the food we are eating, and our activity levels.
Calcium
Required for the building of bone and other hard tissues such as teeth and cartilage. It is vital during youth and helps achieve optimal bone mass later in life.
It is good for bones and teeth and can prevent osteoporosis.
Sodium
A mineral that helps to regulate the level of fluids within the body and its cells. The amount of fluid in the blood influences the amount of fluid that stays in the cells. It can be found in salt
Iron
A mineral that helps to make up blood (haemoglobin), prevents anaemia and can be found in lean red meat
Vitamin D
Gained from exposure to the Sun
Help calcium be absorbed from the intestine
Found in fish
B-Group vitamins B1, B2, and B3
Thiamine, Riboflavin, niacin
Assist the process of metabolising or converting the fuels into energy
Folate
A group B vitamin
Essential for optimal health, wellbeing, and DNA synthesis.
Help avoid anaemia in youth. Vital for neural tube development prenatally.
Found in green leafy vegetables
Vitamin B12
A group B vitamin that helps with the formation if red blood cells
Found in fish
The Australian Guide to Healthy Eating
Looks similar to a plate Divides foods into - Grain - Vegetables/legumes - Lean meats - Fruit - Dairy
Healthy Eating Pyramid
A triangular prism-shaped food model
Places food you should eat most at the bottom
The food you should eat less at the top
Health Star Rating
A food rating system that grades food on energy, saturated fat, sugars, sodium and fibre?
Short term consequences of nutritional imbalance
Fluctuation in blood glucose levels, a drop in energy levels, an inability to socialise or exercise.
Long term consequences of nutritional imbalance
Dental caries, overweight and obesity, increased risk of disease, underweight and anaemia
