nutrients 2 Flashcards
(33 cards)
What is the main aim of the Australian guide to healthy eating?
To provide nutritional advice to reduce short- and long-term effects of nutritional imbalance.
It is a visual model for better understanding by the population, but does not provide serving size information.
What is the purpose of the health star rating system?
To help people make healthy food choices while comparing kilojoules and highlighting foods higher in protective nutrients.
It allows companies to calculate the number of stars based on the food as prepared.
How does the healthy eating pyramid represent food groups?
It represents foods from 4 groups arranged in levels indicating the proportions for daily consumption.
The bottom layer should consist of the majority of foods in daily intake, and serving size isn’t provided.
What role does Vitamin C play in the body?
Helps form blood vessels and collagen in bones to strengthen skin.
Short-term effects include tiredness, and long-term effects can lead to anaemia.
Which foods are high in Vitamin C?
- Oranges
- Lemons
- Grapefruit
What is the primary function of Vitamin D?
To absorb calcium from the intestine into the bloodstream.
Short-term effects include weak bones, while long-term effects can result in osteoporosis.
Which foods are good sources of Vitamin D?
- Fish
- Liver
- Cheese
What is the function of Folate (B9)?
Plays a role in DNA synthesis and is required for cell duplication during growth periods.
Short-term effects include tiredness, and long-term effects can lead to folate-deficiency anaemia.
Which foods are high in Folate (B9)?
- Citrus fruits
- Eggs
- Leafy greens
What is the primary purpose of carbohydrates?
To provide fuel for the body as the preferred source of glucose.
Short-term effects can lead to obesity, while long-term effects can result in type 2 diabetes.
Which foods are rich in carbohydrates?
- Bread
- Pasta
- Rice
What is the role of fiber in the diet?
Regulates digestive system function and provides a feeling of fullness.
Short-term effects include constipation, while long-term effects can lead to abnormal cell growth.
Which foods are high in fiber?
- Whole meal bread
- Grains
- Cereals
What is the function of protein in the body?
To build, maintain, and repair body cells; serves as a secondary energy source.
Short-term effects include weakness, while long-term effects can lead to weight gain.
Which foods are good sources of protein?
- Eggs
- Chicken
- Beef
What are monounsaturated fats known for?
Good fats that reduce levels of cholesterol (LDL).
Long-term effects can lead to cardiovascular disease.
Which foods contain monounsaturated fats?
- Olive oil
- Avocado
- Nuts
What are polyunsaturated fats, and what do they include?
Good fats that include omega-3 and omega-6.
Omega-3 is essential for blood vessel elasticity, while omega-6 supports cell structure and growth.
What are the short- and long-term effects of saturated fats?
Short-term obesity; long-term cardiovascular disease.
Which foods are high in saturated fats?
- Fatty meats
- Full cream milk
- Pastries
What are trans fats known for?
Bad fats that negatively affect cell membranes and LDL levels.
Long-term effects include atherosclerosis.
Which foods are likely to contain trans fats?
- Highly processed foods
- Margarine
What is the role of water in the body?
Component of many cells and basis of blood and urine.
Short-term effects include dehydration; long-term effects can lead to type 2 diabetes.
Which foods are good sources of water?
- Watermelon
- Oranges
- Cucumber
