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Health an Human > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What are the 6 Nutrients

A

Carbohydrates
Protein
Fats
Vitamins
Minerals
Water 

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2
Q

What is a macronutrient

A

Carbohydrates, protein and fats
-need these in large amounts

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3
Q

Micronutrients

A

Vitamins, minerals, and water
Need these in small amounts

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4
Q

Carbohydrates definition

A

They are the main source of energy, and help our central nervous systems work efficiently, as well as providing energy for our working muscles

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5
Q

How many KJ in carbohydrates

A

There is 16Kj per gram

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6
Q

Major food sources of carbohydrates

A

bread
Pasta
Rice
Chocolate / lollies
Fruits (orange apples)
Vegetables

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7
Q

Fiber definition

A

A type of carbohydrate that regulates the functioning of our digestive system.

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8
Q

Protein definition

A

A nutrient that we need in large quantities. (Macronutrient) role is to promote building maintaining and repairing our body tissues. It is also used as a secondary energy source.

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9
Q

How much energy is in protein

A

17KJ per gram

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10
Q

What are amino acids

A

There are 20 amino acids they are either essential amino acids or non-essential amino acid

  • 9 of them are essential, meaning they must be made from food. The other 11 can be made from the body
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11
Q

Were can you get protein

A

Eggs
Red meat
Tofu

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12
Q

Fats

A

Fats are a macronutrient, providing fule for energy and is a greater source than carbohydrates. With 37Kj per gram

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13
Q

How many grams of energy are in fats

A

36 Kj per gram

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14
Q

What are the 4 types of fats

A

Monounsaturated fats (good)
Polyunsaturated fats

Standard fats (bad)
Trans fats

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15
Q

What does LDL mean

A

Low density lipoproteins
(A type of cholesterol)

Are ineffective cholesterol carriers and tend to deposit it on the artery walls

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16
Q

mono saturated fats

Were can we get these fats

A

(Good fats)
- assist in lowering LDL’s and decrease the risk of cardiovascular diseases
Avocado
Nuts
Oil

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17
Q

Polyunsaturated fats

A

Are healthy fats
These come in 2 types
- omega 3
Omega 6
Act to lower LDL and increase HDL
Reducing the risk of cardiovascular diseases

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18
Q

Saturated fats 

A

(Bad fat)
Increasing amount of LDL cholesterol levels, contributing to a variety of cardiovascular diseases

-red meat, dairy producers such as milk, cream, butter

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19
Q

Trans fats

A

(Ugly fat)
Increase the amount of LDL and decrease HDL

  • processed foods such as pastries and biscuits
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20
Q

Vitimans

A

A micronutrient that helps grow and make up our skin and bones

-vitiman D, C and B

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21
Q

Vitamin D

A

Helps absorb calcium into bones
- sources of vitamin D are from the sun, cheese and egg yoke

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22
Q

Calcium

A

Is a micronutrient nutrient and a mineral that strengthen bones and teeth

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23
Q

Were do you get calcium from?

A

Milk
Tofu
Fish
Yougot

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24
Q

Sodium

A

Is a mineral (micro nutrient) which regulates the fluids, such as water and blood in our body

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25
Q

Were do we get sodium from

A

Fish
Salt
Olives

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26
Q

What is the Australian guide of health

A

Is a visual food selection guide created by Australian government demonstrating the proportions of food groups that we should eat each day

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27
Q

What should your daily diet include
14-18

A

Plenty of water
5 -5.5 serves of vegetables and beans 
Two. Serves of fruit.
Seven. Serves of grain
2.5. Serves of lean meat
2.5. Serves of milk, cheese, yoghurt


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28
Q

Benifits of an adequate diet include

A

-achievement for genetic potential growth
-energy to be physically active
-fewer illnesses related to the immune system

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29
Q

Carbohydrates 3 groups

A

Simple (burnt or used quickly)
Complex (elongated- more difficult to break down)
Fibre (indigestible)

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30
Q

Fats (lipids)

A

Normally have negative connotation surrounding them, but they are required for various functions in the body
- like carbs, one of the main functions of fat is to act as fuel for energy

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31
Q

Functions of fats

A

Fats are a richer source of energy than carbohydrates and protein, 37Kj per gram. But takes more energy to break down.

Helps the body warm (insulated) due to layer of adipose tissue maintaining body heat

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32
Q

What does ‘energy dense mean’

A

Foods that have lots of energy but limited nutrition

(Foods packed with fat)

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33
Q

What are the different types of fats

A

Monounsaturated
Polyunsaturated
Saturated
Trans

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34
Q

What is Cholesterol

A

A waxy fat found in saturated fats, it is also made naturally by the body.
- crustal for many metabolic functions
Helps assist with absorption for fat from food

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35
Q

Low and high density Lipoproteins (LDL/HDL)

A

Fats and cholesterol are transported around the body by substances called lipoproteins
Whitch is a molecule made up of protein and lipid
Each have a high percent of cholesterol but carry it differently

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36
Q

HDL

A

High density Lipoproteins

  • deliver the fat/cholesterol to the liver, where it disposes of

Effective cholesterol carriers
Remove plaque build up from arteries

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37
Q

What is an Essential Amino Acids

A

There are 9, they must be ingested by food

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38
Q

What is a non essential amino acid

A

Body makes 11 by themselves

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39
Q

What are the two types of proteins

A

Complete and incomplete

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40
Q

What is complete protein

A

Foods that provide the proper balance of the 9 essential amino acidic

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41
Q

What are incomplete proteins

A

Protein found in plants and lack essential amino acids and need for one eaten with other protein sources to ensure that all amino acids are consumed

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42
Q

What is the purpose is calcium

A

One key nutrients required for the building of bone and other hard tissue such as teeth

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43
Q

Anemia

A

Iron deficiency - characteristic by tiredness and weakness

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44
Q

Vitiman D

A

Essential for absorbing and uses of calcium and phosphorus from the intestines

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45
Q

What is the function of carbohydrates
Or how they work

A

carbohydrates are broken down and the glucose molecules are absorbed into the bloodstream

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46
Q

Water function

A

transportation system for the distribution of essential nutrients and oxygen through the body
- also helps regulate body temperature

Digestion

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47
Q

Water functions

A

Nutrient transport
Temperature regulation
Digestion

48
Q

Phosphorus

A

mineral in the body
85% of all phosphorus is within the bones
Calcium and phosphorus work together to harden bones and teeth

49
Q

Food sources of phosphorus

A

Milk,cheese,eggs, yogurt and beef

50
Q

Iorn sources

A

Red meat
Fish
Eggs
Tofu

51
Q

What are the 2 forms of vitamin D

A

One in food, the other formed by sunlight

52
Q

Sources of vitamin D

A

The skin can synthesis vitiman D for sunlight on a regular basis
Found in butter, cream whole eggs

53
Q

B group Vitimans

A

B1
B2
And B3

54
Q

Function of B group Vitimans

A

Are essential in the process of metabolising or converting the fuels (carbs, proteins, fats) into energy
A lack will lead to lack of energy

55
Q

Sources of vitiman B

A

Veggimite
Eggs
Fish
Whole grain cereals

56
Q

Folate (B9)

A

Folate is a B group vitamin that is essential for optimal health and wellbeing

57
Q

Function of folate

A

Plays a role in development of red blood cells and a deficiency can lead to anemia

58
Q

Vitiman B12

A

Helps in the formation of blood cells. Works with folate to make red blood cells

A deficiency: increases chance of anemia

59
Q

Food sources B12

A

Red meat, seafood, eggs, milk

60
Q

Causes of nutritional imbalances

A

Food availability
Allergies and intolerances
Eating patterns
Skipping meals

61
Q

Benefits of adequate food

A

Absence of excess fat for the body
Optimal appearance
Prevention of nutritional deficiencies

62
Q

Unhealthy snacking choices
-short term effects

A

By making energy Jensen and nutrient poor choices can have short and long term consequences
Low energy levels
Anemia
Dental cavity’s

63
Q

Why people may be skipping meals

A

Irregular schedules, convenience, work, lack of time, lack of hunger and desire to lose weight

Have poor nutritional intake

64
Q

Effects of skipping meals

A

Impacts physical and mental wellbeing
Can lead to lower energy

65
Q

Eating outside the home regularly-convenient meals

A

High in saturated fats, high in salt sugar and high amounts of kilojoules
Low in fiber, Vitimans, and minerals

66
Q

Inadequate intake of fruits and vegetables and dairy
Protect against

A

Fruits and vegetables help protect against cancer, high blood pressure strokes and type 2 diabetics

67
Q

Discretionary foods

A

Sometimes foods, usually high in saturated fats sugar and salt

68
Q

Consuming energy drinks and soft drinks

A

No Vitimans, no minerals, no protein or fibre or any nutrients

They constrain additional sugar and preservative

69
Q

What are short term and long term of soft drinks

A

Short term:
Nutritional imbalances on health and wellbeing
Overweight/obesity

Long term:
Excess fat or adipose tissue
Obesity

70
Q

Energy dense items are high in

A

Fat (fried food)
Sugars (soft drinsk)
Starch (savoury biscuits)
Poor in nutrients and low amounts of vitamins and minerals

71
Q

A high intake of energy dense foods
Impacts

A

Increase in fat storage in the form of adipose tissue

Low fiber means a risk of overweight or obesity

72
Q

Insulin resistance

A

A condition in whitch insulin becomes less effective at managing sugar levels in the blood glucose

Insulin opens the doors of cells taking glucose out of the bloodstream and putting into the cells of energy

When cells don’t respond enough to insulin, blood glucose levels rise.

73
Q

Nutritional imbalances causing insulin resistance

A

High regular intake of carbohydrate foods that have a high simple sugar content or very starchy foods such as lollies, soft drinks, cakes, that provides the pancreas to produce large amounts of insulin

74
Q

Anemia

A

Inadequate levels of red blood cells, or inadequate level of haemoglobin.

75
Q

Symptoms of anemia

A

Fatigue
Pale skin
Sudden drop in blood pressure
Breathless ness

76
Q

Nutritional imbalance causing anemia

A

Folate is only able to be stored for a short period of time therefore deficiency can occur quickly.

Sources:
Beans, mushrooms, breakfast cereals and broccoli

77
Q

Vitiman C

A

Prevention of iorn deficiency and anemia as it aids in the absorption of iorn

78
Q

Nutritional imbalances causing dental cavities

A

Low in calcium, phosphorus and vitamin D
Low intake of dairy products

79
Q

Tooth decay is caused by

A

Enamel on the tooth is destroyed through bacteria that lives on plaque

Sugars, and starch stick to the tooth enamel

80
Q

Long term consequences of nutritional imbalances

Youth

A

Chronic conditions obesity, cardiovascular diseases and type 2 diabetes

81
Q

Life threatening consequences of nutritional imbalances

A

Cardiovascular diseases
Type 2 diabetes
Stock
Bowle cancer

82
Q

None life threatening consequences of nutritional imbalances

A

Infertility
Phycological problems eg depression
Dental decays
Anemia

83
Q

cardiovascular diseases

A

Diseases of the heart and blood vessels and includes:
Stock
Heart failure
Hypertension

84
Q

Nutritional imbalances causing cardiovascular disease

A

High amounts of dairy, cream cheese and butter
Sodium delivers cells to the bloodstream, meaning a high amount of fluid

  • alcohol is energy dense
85
Q

Angina

A

Partial blockage is I one of the arteries

86
Q

Type 2 diabetes

A

Effects how the body uses glucose, the main type of sugar in the blood.

Blood glucose levels spike after a carbohydrate triggering the pancreas to release and produce insulin.

Eating too many starchy foods can cause the body to be worn down and stop producing insulin

87
Q

Diabetes mellitus

A

Regular construction of high carbohydrate foods- contain limited nutrients like fibre and protein.
Having a direct impact on blood glucose and can leads to insulin resistance. And in long terms type 2 diabetes.

88
Q

Glycemic index

A

A scale that measures the effect that carbohydrate foods have on blood glucose levels

89
Q

High GI

A

70 and above

90
Q

Medium GI

A

56-69

91
Q

Low GI

A

55 and under

92
Q

Osteoporosis

A

A musculoskeletal disorder where the bone density thinks and weakens resulting in an increased risk or fractures

93
Q

Nutritional imbalances causing osteoporosis

A

Calcium is an essential nutrient for bone health
A lack of dairy
Lack of protein and vitiman D

94
Q

Australian dietary guidelines

A

Provide guidelines for food, food groups and dietary patterns to prevent against long term conditions

95
Q

Australia guide of healthy eating

A

Shape of a plate is split into proportions of 5 categories recommended for consumption each day for a long and healthy life.

96
Q

What is the overall message of Australian Heath guide

A

To eat a wide range and variety of nutritious foods every day and to drink water

97
Q

What are the 5 groups of Australia healthy eating guide

A

Carbs 30%
Veggies 30%
Fruits 10-12%
Milk yogurt and cheese 10-12%
Lean meats 15%

98
Q

Strengths of Australian heathy eating guide

A

Visual representation
Offers choices eg frozen can and fresh veggies

99
Q

Weaknesses of Australian healthy eating guidelines

A

Does not apply for people who need special dietary or medical conditions

100
Q

Who was Health star rating mad by

A

by the commonwealth, state and territory governments, in collaboration with industry, public health and consumer

101
Q

What is the health stat rating

A

Provides with overall nutritional profile of packaged food and assigns a ranking from half a star to 5 stars in front package

Quick and easy wait to compare similar foods

The more stars the healthier the choice

102
Q

What a Health start calculation takes into account

A

Takes into account the amount of certain risk nutrients that are linked to increasing of chronic diseases

103
Q

A high health star rating

A

Does not mean the food is healthy. A tool to assist individuals to follow healthy diet and compare foods of that category

104
Q

Who is Healthy eating pyramid made by

A

By nutrition Australia, a non government organisation
Aims to promote health and wellbeing

105
Q

Discretionary foods

A

Sometimes foods like cakes, chocolate lollies
Usually high in saturated fats sugars and salts

106
Q

Sources of nutritional information

A

Food labels, media campaigns internet

107
Q

Methods and strategies on how to validate nutritional information

A

R.E.A.L strategy

R- read the URL (non commercial site)
E- examine sites content (author publisher)
A- ask about authors name
L- look at the links

108
Q

Marketing foods social media

A

Games and apps, TikTok and targeted at youth who will see this
Cheaper, quicker, effective

109
Q

Television advertising

A

Marketing tool for food and beverages to youth particular soft drinks and food targets youth offers giveaways endorsements by celebrities

110
Q

Celebrity endorsements

A

Marketing technique that increases trust and create brand loyalty

111
Q

Sponsorships and product placement advertisements

A

Social media advertising sponsorships advertising that has the potential to reach a wide target while bypassing the existing television regulations for example KFC the big Bash and Coca-Cola for the AFL

112
Q

Enabler factor for healthy eating

A

Support or assist people in doing something for themselves such as knowledge skills access to information family time and money that can help you to eat healthy 

113
Q

A barrier for healthy eating

A

Something that is an obstacle or hurdle that prevent or makes it difficult for someone to achieve something 

114
Q

Social factors - family, friends

A

Family can be a nebula or barrier
Dietary habits and choices develop early on as a result parents have significant influence to eating patterns
The SES of parents may influence dietary habits as higher. SES typically consume more fruit and vegetables than low with lower SES.

115
Q

Cultural factors to healthy eating

A

Cultural food traditions are more healthy and more act as an enabler for healthy eating e.g. Asian cultures often include low-fat foods and lots of vegetables

116
Q

Political factors to healthy eating

A

Taxation
The government is responsible for determining the taxation changes on food in Australia
Some foods are viewed as essential foods and exempt from GST making them less expensive for example water formula meat fruit


Health an Human (6 decks)

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