Nutrition Flashcards
(71 cards)
1
Q
DOT POINT 1
A
Major nutrients
2
Q
Macronutrient
A
Are required by the body in LARGE amounts. Only nutrients that provide the body w energy (measured in kilojoules)
- Carbs
- Protein
- Fats/Lipids
3
Q
Micronutrient
A
Are required by the body in SMALL amounts. Assist the body in releasing energy from the macronutrients
- Vitamins
- Minerals
4
Q
Carbohydrates
A
- Simple and complex
- Main source of fuel for the body
- Simple carbs are broken down quickly by the body to be used as energy (glucose)
- Grains, Bread, Pasta, Fruits
5
Q
Protein
A
- Complete : all 9 amino acids
- Incomplete : some amino acids
- Complementary : incomplete protein that can be combined to form complete protein
6
Q
Protein function
A
- Build and repair muscles and bones and body’s tissues
- Do this to make hormones and enzymes
- Yoghurt, Eggs, Fish, Chicken
7
Q
Fats
A
- Maintenance of cell membranes
- Concentrated source of energy
- Transport of fat soluble vitamins
- Avocado, Fish, Egg, Butter
8
Q
Unsaturated (mono and polyunsaturated)
A
- ‘Good’ fat that body needs to stay healthy
- Improves cholesterol levels (lowers low-density lipoproteins)
- Reduces risk of heart disease
- Poly is essential for maintaining healthy cells + building cell membranes
- Avocado, Olive oil, Peanuts, Almonds
9
Q
Saturated and trans
A
- Provide body w energy
- Eating too much can raise your LDLS cholesterol levels = heart disease/stroke
- Saturated fats absorb minerals
- Considered harmful and no beneficial purpose
- Baked goods, butter, cream
10
Q
Fibre insoluble
A
- Helps move food through gut, keeping digestion regular
- Adds bulk, so you can prevent constipation
- Whole grains, Legumes, Seeds, Fruits
11
Q
Fibre soluble
A
- Slows the absorption of glucose and therefore provides a feeling of fullness
- Assist in weight maintenance
- Oats, Peas, Apples, Bananas
12
Q
Fibre resistant starch
A
- Resists digestion in the small intestine
- Helps regulate blood sugar
- Feeds good gut bacteria
- Rice, Potatoes, Lentils, Beans
13
Q
Water
A
- The basis for blood, digestion + urine
- Supports weight management and hydration
- Allows for effective functioning of the body system
- Watermelon, Pineapple, Tomato, Apple
14
Q
Calcium
A
- Building and maintaining strong bones and teeth, also nerve + muscle function
- Plays a role in maintaining a regular heartbeat
- Cheese, Yoghurt, Milk, Cereals
15
Q
Iron
A
- Prevents fatigue by transporting oxygen in the blood (therefore reduces iron deficiencies eg anaemia)
- Supports energy production
- Strengthens the immune system
- Red meat, Nuts, Seeds, Eggs
16
Q
Sodium
A
- Regulation of fluids in the body, including water and blood
- Cheese, Yoghurt, Milk, Cereals
17
Q
Vitamin C
A
- Helps to form blood vessels, cartilage, muscle and - collagen in bones
- Fight infections
- Strengthens the skin
- Fruit (oranges, lemons), Vegetables (cabbage, spinach, cauliflower)
18
Q
Vitamin D
A
- Helps absorb calcium to help bones get stronger
- Helps immune system
- Keeps muscles and the brain working
- Orange juice, Oranges, Fatty fish, Mushrooms
19
Q
Vitamins B1, 2 & 3
A
- Play crucial roles in energy production
- B1 helps convert glucose into energy
- B2 helps energy production, vision + skin health
- B3 converts carbs, fats, alcohol to energy
- B1 : Whole Grain bread, B2 : Eggs, B3 : Fish
20
Q
Folate (B9)
A
- DNA synthesis
- Required for cells to duplicate during periods of growth
- Development of red blood cells
- Required nutrient during pregnancy (prevents major birth defects)
- Eggs, Green leafy vegetables, Citrus fruits, Cereals/Breads
21
Q
Vitamin B12
A
- Crucial for red blood cell formation which are essential for carrying oxygen throughout body
- Maintains healthy nerve cells
- Meat (beef), Poultry (chicken), Eggs, Dairy products
22
Q
DOT POINT 2
A
Food selection models
23
Q
Australian guide to healthy eating
A
- A food selection model that reflects dietary portions
- These portions are from each of the 5 food groups representing your daily plate
24
Q
Australian guide to healthy eating - Categories
A
- Breads and cereals
- Vegetables and legumes
- Fruit
- Milk, yoghurt, cheese
- Meat, fish, poultry, eggs, nuts and legumes
25
AGHE strengths + weaknesses
Strengths
- Pictorial - easy to follow
- Encourages to drink water
Weaknesses
- Difficult to classify compound foods (an ingredient made up of two or more ingredients)
- No amounts are specified, or serving sizes
26
Healthy Eating Pyramid
The pyramid represents the 5 basic food groups and arranges them into 4 levels, indicating the proportion of different foods that should be consumed
27
Healthy Eating Pyramid - Categories
- Healthy fats
- Breads and cereals
- Vegetables and legumes
- Fruit
- Milk, yoghurt, cheese
- Meat, fish, poultry, eggs, nuts and legumes
28
HEP strengths + weaknesses
Strengths
- Encourages a diet of minimally processed foods
- Minimal language skills needed
Weaknesses
- No amounts are specified, or serving sizes
- Cultural diversity in food is limited
29
Health star rating
Rates the overall nutritional profile of packaged food from ½ star to 5 stars on the front of the pack
30
Health star rating - Categories
- Energy
- Saturated fats
- Sugars
- Sodium
- Fibre
31
Health star rating strengths + weaknesses
Strengths
- Quick and easy way to compare similar foods
- The rating is based on nutritional composition
Weaknesses
- It doesn’t distinguish natural from added sugars
- The system is voluntary
32
Risk nutrients
Any nutrient that INCREASES the chances of developing a certain condition
- Sugars
- Saturated fats
- Sodium
33
Protective nutrients
Any nutrient that acts to PROTECT a person from a certain condition
- Vitamin C
- Vitamin D
- Iron
34
Five main food groups + nutrients provided
- Breads and cereals: Carbs and fibre
- Vegetables and legumes: Vitamins (C) , minerals and fibre
- Fruit: Vitamins (C), minerals and fibre
- Milk, yoghurt, cheese: Calcium, protein
- Meat, fish, poultry, eggs, nuts and legumes: Protein and iron (iron only significant in meat)
35
DOT POINT 3
Consequences of nutritional imbalance in youths’ diet
36
Nutritional imbalance - Short term consequences (3)
- Iron deficiency
- Insufficient fibre
- Insufficient water
37
Iron deficiency (Fatigue)
- Fatigue may reduce an individual's ability to socialise/effective communication w friends (social h+w)
- Fatigue = individual may not be able to partake in daily physical activity and reduce levels of fitness exercise (physical h+w)
38
Insufficient fibre (Constipation)
Insufficient fibre can lead to constipation
- Constipation interrupts the effective functioning of the body and its systems (physical h+w)
- Also can become embarrassing for the individual and lead to increased stress levels (mental h+w)
39
Insufficient water (Dehydration/fatigue)
Insufficient water can lead to dehydration
- Dehydration negatively impacts the effective functioning of the body and its systems (physical h+w)
- Dehydration can also lead to fatigue/headaches which can reduce an individual's ability to socialise and communicate with others (social h+w)
40
Nutritional imbalance - Long term consequences (5)
- Overconsumption of saturated and trans fats
- Overconsumption of sugar
- Overconsumption of sodium
- Underconsumption of calcium
- Underconsumption of fibre
41
Overconsumption of saturated and trans fats (Obesity)
- If eaten to excess, can lead to weight gain = social discrimination amongst youth and lack of self esteem (mental h+w)
- Overweight youth have decreased ability to exercise which decreases fitness levels (physical h+w)
42
Overconsumption of sugar (Dental caries)
- Sugars are a food source for bacteria in the mouth = dental caries. DC can lead to loss of teeth. An individual suffering DC may feel embarrassed and have low self esteem (mental h+w)
- An individual suffering from DC may also withdraw from social activities, decreasing the opportunity to socialise and from a sportive network of friends (social h+w)
43
Overconsumption of sodium (hypertension)
Excessive sodium can lead to hypertension.
- Long-term hypertension increases the risk of stroke and heart attacks = developing diseases (physical h+w)
- Developing a chronic disease, may also impact an individual’s levels of stress and anxiety (mental h+w)
44
Underconsumption of calcium (Osteoporosis)
- An individual is at risk of having weak bones later in life, as well as an increased risk of osteoporosis. This increases the risk of fracture and breaks impacting physical h+w
45
Underconsumption of fibre (Colorectal cancer)
- Insoluble fibre adds bulk to faeces, assisting in the removal of waste products. If these waste products are not removed = greater risk of uncontrolled cell growth = tumours and colorectal cancer.
46
DOT POINT 4
47
List specific examples of nutrition information
Dietary guidelines, Nutrition labels, nutritionists + dieticians
48
What is the difference between a dietician and a nutritionist?
- Dieticians provide dietary treatments for many conditions. Whereas, a nutritionist provides nutrition advice, not dietary medical treatment.
- A dietician works in professional practices such as public health setting, whereas a nutritionist works in research.
- A dietician provides individual nutritional advice, whereas a nutritionist works with a broader health program
49
Why should we be wary of nutrition information presented in the media?
Because it is often misleading, oversimplified, or influenced by marketing, rather than based on evidence
50
List clues to suggest information is unreliable
- Claims that appear unrealistic or mention ‘natural product’
- Products that claim to be quick and easy = weight loss, no exercise
- Testimonials as evidence ‘ I lost 15kg using this product’
- Advice to eat a single food or drink for a long period of time
51
Explain the REAL strategy to evaluate nutritional information
- R : Read the URL = .org .edu .gov = reliable
- E : Examine the site’s contents = Author, publisher, organisation
- A : Ask about the author’s name - contact
- L : Look at the links, are they credible sources
52
DOT POINT 5
53
Immersive marketing
Is a strategy that deeply involves people in a brand experience by using interactive and engaging environments.
- Eg McDonald's "Snapchat Lens" Campaign
- IMPACT - Junk food or sugary drinks featured in video games can normalise regular consumption of unhealthy products.
54
Infiltration of social media
Social media uses platforms like Instagram and Tik Tok to promote products through engaging content and influencer partnerships.
- Eg Influencers on instagram and tik tok can film food reviews or recipe videos to promote brands and influence youth
- IMPACT - Some influencers may glamorise processed sugary snacks and therefore youth are tricked into eating processed foods
55
Marketing by social influences
Food companies team up with popular social media influencers who are popular with youth to promote their products. The influencers present the products in a fun and relatable way.
- Eg Hellofresh have partner up with Mindy Kaling
- IMPACT - Some influencers may glamorise processed sugary snacks and therefore youth are tricked into eating processed foods
56
Location based mobile marketing
Targets people on their mobile devices based on where they are physically located
- Eg McDonald’s used geofencing technology to send mobile coupons to users who came near one of their restaurants.
- IMPACT - Fast food apps like McDonald’s or Burger King send discount offers when a teen walks near a location. This encourages teens impulsive buying of high-fat, high-sugar foods
57
Celebrity endorsements
Involve famous individuals promoting foods, beverages, or dietary choices to shape public behaviour
- Eg The kid Laroi McDonalds meal
- IMPACT - Celebrity endorsements make products like sugary soft drinks more ATTRACTIVE, encouraging people to consume them more often. These drinks are high in sugar + energy = regular consumption = weight gain + dental issues such as caries over time.
58
Product placement
Companies integrate products into popular youth content such as tik tok that doesn't appear in an ad way
- Eg Netflix series “Stranger Things,” characters are often shown drinking Eggo waffles
- IMPACT - When energy drinks or junk food are often shown on platforms like Instagram or TikTok, young people may see them as NORMAL and REGULARLY consume them
59
Branded characters and mascots
Food manufacturers create animated or fictional characters linked to their brands, using them on packaging and social media to attract consumers.
- E.g Colonel sanders - KFC
- IMPACT - Repeated exposure to mascots builds FAMILIARITY and PREFERENCE, which can lead to regular consumption of unhealthy products
60
SOCIOCULTURAL FACTORS -
61
Family
Enabler
- When parents may encourage the consumption of fruit
Barrier
- If the family is more likely to choose take-out, processed foods for meals
62
Friends
Enabler
- Peers can encourage healthy
behaviours, such as consumption of nutritious foods
Barrier
- Peers may encourage the ‘ideal’ thin body shape which pressures teens to skip meals or cut food groups
63
Social media
Enabler
- Social media platforms like Instagram and TikTok provide easy access to nutrition tips, healthy recipes, and educational content.
Barrier
- Many influencers or brands promote fast food, sugary snacks, or energy drinks through paid posts
64
Education
Enabler
- Can promote awareness of healthy behaviours such as the importance of eating a balanced diet
Barrier
- Lower levels of education can mean young people don’t understand the importance of consuming a balanced diet, and may under or over consume nutrients
65
Income
Enabler
- Those with higher income have an increased choice of food, and are more likely to consume nutritious food products that may be more expensive
Barrier
- Youth with less income are less likely to pay for transport to travel long distances for healthy food and rather may become reliant on the foods around them
66
Religion
Enabler
- Religious rules, guidelines and teachings can create routine around food, discouraging overconsumption of junk food
Barrier
- People following the Hindu religion tend to not eat beef = may become a vegetarian and then choose to fill up on foods that are higher in saturated and trans fats
67
Cultural Group
Enabler
- In Japanese culture, their cuisine is considered to be very healthy and can contribute to healthy eating amongst youth
Barrier
- However, some cultures act as a barrier to healthy eating. For eg, Germany consists of traditional dishes that involve sausages and pork which are high in saturated fats and sodium
68
Gender
Enabler
- Females are regarded as having a greater understanding of the importance of healthy behaviours
Barrier
- Whereas, research shows that men face barriers to eating foods (fruit and vegetables) including time, lack of cooking skills and nutrition information
69
COMMERCIAL FACTORS -
70
Food packaging and labelling
Enabler
- Clear labelling, like nutritional info and health star ratings, helps consumers make informed choices and easily compare products for healthier options.
Barrier
- Attractive packaging and marketing of ultra-processed, high-calorie foods often overshadow healthier choices.
71
Marketing and use of media
Enabler
- Social media can promote healthy recipes, meal tips and success stories may being promoted
Barrier
- Targeted ads for unhealthy foods like fast food and sugary drinks are common on youth-focused platforms like social media and YouTube
