Nutrition Flashcards
(19 cards)
Carbohydrates
- Function
- Source
- Link Health Status
- Breaks down to glucose/sugar in the body and is our primary energy source
- Bread, Rice, Pasta
- Over consumption of Carbohydrates leads to an increase in Morbidity due to Obesity
Protein
- Function
- Source
- Link Health Status
- Essential for growth and development + repairs and replaces body cells
- Poultry, Fish, Eggs
- An under consumption of Protein leads to a increase in Mortality from Kwashiorkor
Fibre
- Function
- Source
- Link Health Status
- Is the rate of digestion of foods, the absorption of nutrients, and the movement of waste products
- Wholegrain bread, Cereals, Rice
- An under consumption of Fibre can lead to increased cholestrol levels, irregular bowel movement and colorectal cancer which increases both morbidity and mortality levels
Fats
- Function
- Source
- Link Health Status
- Protection of body organs and Insulates the body
4 Groups: - Saturated Fats x
- Monounsaturated Fats +
- Polyunsaturated Fats +
- Trans Fats x
Good Fats: Avocado, Nuts
Bad Fats: Butter, Oil - An over consumption of Fats can increase cholesterol levels leading to an increase in morbidity from Hypertension
Calcium
- Function
- Source
- Link Health Status
- Building of hard tissues including, Bone, Teeth, Cartilage
- Dairy products, Milk, Cheese
- An under consumption of calcium can lead to an individual increasing the chance of morbidity due to Osteoporosis, Osteoporosis is bones becoming brittle and fragile
Sodium
- Function
- Food Source
- Link Health Status
- Plays a role in the regulation of fluids including water and blood
- Table Salt, Olives, Fish
- An over consumption of Sodium in the body can lead to a shorter life expectancy due to the increased risk of stroke.
Iron
- Function
- Food Source
- Link Health Status
- Essential for blood, Iron forms the haem part of Haemoglobin
- Red Meat, Eggs, Brown Rice
- The under consumption of Iron in the body can result in an increase in morbidity from anaemia, anaemia causes tiredness and weakness.
Long term consequence of too much Sugar
Long Term:
- Increase in mouth bacteria
- Increase in tooth decay
- Increase in Dental Caries
Long term and short term consequence of too much Fats
Short Term:
- Increase in cholesterol levels
Long Term:
- The build up of LDL, narrows blood vessels and increases the risk of cardiovascular diseases such as heart attacks and strokes
Long term consequence of not enough Iron
Long Term:
- If an individual doesn’t consume enough iron anaemia can occur.
Anaemia causes tiredness and weakness and may also lead to withdrawal from activities
Long term consequence of too much Sodium
Long Term:
- Excessive sodium in the diet can lead to hypertension
- Long term hypertension increases the risk of stroke and heart attack
Long term and short term consequence of not enough Soluble Fibre
Short Term:
- Soluble fibre allows more water to remain in stool, making waste softer and easier to pass
- If not enough soluble fibre constipation can occur
Long term consequence of not enough Calcium
Long Term:
- Weaker, brittle, fragile bones
- Osteoporosis
How can the Sociocultural factor Family, be an enabler and barrier to healthy eating?
Enabler:
- Role modelling (If parents always eat breakfast kids will observe that and mirror it)
Barrier:
- Food shopping
How can the Sociocultural factor Peer group, be an enabler and barrier to healthy eating?
Enabler:
- Friends are more likely to consume similar foods when out together so if they are choosing healthy food options you might to
Barrier:
- Peers may encourage the ideal thin body shape and pressure other teens to skip meals
How can the Sociocultural factor income, be an enabler and barrier to healthy eating?
Enabler:
- Organic and more healthy foods can be purchased by those with a high income meaning that they have less of a reason to chose cheap unhealthy food
Barrier:
- Energy dense processed foods are often less expensive than nutritious fresh food and therefore can become the food of choice for those with low income
How can the Sociocultural factor education, be an enabler and barrier to healthy eating?
Enabler:
Many studies have confirmed that people with higher levels of education are more likely to choose healthier lifestyles, this is also because higher education levels generally lead to higher income jobs increasing money to spend on nutritious foods
Barrier:
Lower levels of education can be seen as a barrier because they haven’t been educated and don’t understand importance of consuming a healthy diet
Strengths and Limitations of the AGHE
Strengths:
- Visually easy to read for most literacy levels
- Encourages consumption from all five food groups and limits discretionary (junk) foods.
- Aims to reduce risk of chronic diseases like obesity, diabetes, and heart disease.
Limitations:
- Doesn’t clearly show specific portion sizes, which may cause confusion.
- May not meet the needs of individuals with specific health conditions or dietary requirements.
Strengths and Limitations of the Food star rating system
Strengths:
- Provides an easy-to-understand star rating (from 0.5 to 5 stars) on packaged foods.
- Helps consumers compare similar products and choose healthier options within categories.
- Backed by Australian government and public health organizations, increasing its credibility.
Limitations:
- Not all food manufacturers use it, which limits its usefulness across all products.
- Doesn’t include fresh whole foods like fruits, vegetables, or meats unless packaged, which may mislead people into prioritising packaged foods.
