Nutrition Flashcards
(71 cards)
DOT POINT 1
Major nutrients
Macronutrient
Are required by the body in LARGE amounts. Only nutrients that provide the body w energy (measured in kilojoules)
- Carbs
- Protein
- Fats/Lipids
Micronutrient
Are required by the body in SMALL amounts. Assist the body in releasing energy from the macronutrients
- Vitamins
- Minerals
Carbohydrates
- 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
Protein
- Complete : all 9 amino acids
- Incomplete : some amino acids
- Complementary : incomplete protein that can be combined to form complete protein
Protein function
- Build and repair muscles and bones and body’s tissues
- Do this to make hormones and enzymes
- Yoghurt, Eggs, Fish, Chicken
Fats
- Maintenance of cell membranes
- Concentrated source of energy
- Transport of fat soluble vitamins
- Avocado, Fish, Egg, Butter
Unsaturated (mono and polyunsaturated)
- ‘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
Saturated and trans
- 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
Fibre insoluble
- Helps move food through gut, keeping digestion regular
- Adds bulk, so you can prevent constipation
- Whole grains, Legumes, Seeds, Fruits
Fibre soluble
- Slows the absorption of glucose and therefore provides a feeling of fullness
- Assist in weight maintenance
- Oats, Peas, Apples, Bananas
Fibre resistant starch
- Resists digestion in the small intestine
- Helps regulate blood sugar
- Feeds good gut bacteria
- Rice, Potatoes, Lentils, Beans
Water
- The basis for blood, digestion + urine
- Supports weight management and hydration
- Allows for effective functioning of the body system
- Watermelon, Pineapple, Tomato, Apple
Calcium
- Building and maintaining strong bones and teeth, also nerve + muscle function
- Plays a role in maintaining a regular heartbeat
- Cheese, Yoghurt, Milk, Cereals
Iron
- 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
Sodium
- Regulation of fluids in the body, including water and blood
- Cheese, Yoghurt, Milk, Cereals
Vitamin C
- Helps to form blood vessels, cartilage, muscle and - collagen in bones
- Fight infections
- Strengthens the skin
- Fruit (oranges, lemons), Vegetables (cabbage, spinach, cauliflower)
Vitamin D
- Helps absorb calcium to help bones get stronger
- Helps immune system
- Keeps muscles and the brain working
- Orange juice, Oranges, Fatty fish, Mushrooms
Vitamins B1, 2 & 3
- 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
Folate (B9)
- 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
Vitamin B12
- 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
DOT POINT 2
Food selection models
Australian guide to healthy eating
- A food selection model that reflects dietary portions
- These portions are from each of the 5 food groups representing your daily plate
Australian guide to healthy eating - Categories
- Breads and cereals
- Vegetables and legumes
- Fruit
- Milk, yoghurt, cheese
- Meat, fish, poultry, eggs, nuts and legumes