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Y11 sm1 > Nutrition > Flashcards

Nutrition Flashcards

(53 cards)

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1
Q

Fortification

A

The practice of deliberately increasing micronutrient content in food to improve its nutritional value and benefit public health with minimal risk is called

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2
Q

Dietary supplements

A

are products designed to give you nutrients that might be missing from your diet. They are usually taken as tablets, capsules or powders, or as a liquid drink

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3
Q

food allergy

A

is a cellular immune mediated reaction that affects the immune system and can be fatal

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4
Q

food intolerance

A

is not an immune mediated reaction it affects the digestive system and they are not life threatening

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5
Q

ciara finds penguins fat

Macronutrients

A

are those needed in large amounts
Carbohydrates (including fibre), fats, proteins, water

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6
Q

Micronutrients

A

are those needed in small amounts
Vitamin B9 (folate), vitamin C, vitamin D
Iron, sodium, calcium

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7
Q

Carbohydrates

A

Carbohydrates are foods consisting of sugars, starch or cellulose that contain predominately carbon, hydrogen and oxygen

Function:
Provide fuel for energy

Food sources:
Potato, rice, pasta

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8
Q

r in fibre = reduces

Fibre

A

is a type of carbohydrate that passes through the body without being absorbed

Function:
Regulates bowel movements
Promotes feelings of fullness

Reduces cholesterol absorbed by the body

Food sources:
Grains, seeds, bran, wholemeal bread,

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9
Q

Lipids

A

Fats are otherwise known as lipids

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10
Q

‘Good fats’

A
  • monounsaturated
  • polyunsaturated

Function:
Provide energy
Lower LDL (bad) cholesterol and raise HDL (good) cholesterol

Food sources:
Olive oil, avocado, nuts, oily fish (omega 3), seeds

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11
Q

Bad fats

A
  • saturated, trans

Function:
Provide energy
Raise LDL (bad) cholesterol

Food sources:
Fatty meat, full fat cream, fried chips, pies and pastries, hot dogs

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12
Q

protein

A

Function:
Building and repairing muscle

Forming immune cells and enzymes

Carrying oxygen around the body and into muscles

Forming connective tissues and structural compounds such as collagen and keratin

Food sources:
Red meat, poultry, fish, nuts, beans, lentils, tofu

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13
Q

water

A

No nutritional value, but the most important nutrient for human survival

Function:
Allow chemical reactions to take place (including energy production)

Forms a key component of cells, tissues and blood
Promotes feelings of satiety

Food sources:
Melons, berries, cucumber

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14
Q

Vitamin B( (folate)

A

Function:
Red blood cell formation
Cell growth and division
Prenatal brain development

Food sources:
Leafy green vegetables, nuts, beans, seafood, citrus, eggs, fortified grains

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15
Q

vitamin c

A

Function:
Assist in absorption of iron

Food sources:
Citrus, capsicum, strawberries, tomatoes

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16
Q

Vitamin d

A

Function:
Assists the absorption of calcium to promote hard tissue density

Food sources:
Fish (especially salmon, tuna, sardines), beef liver, cheese, egg yolks, orange juice fortified with vitamin D
Most vitamin D is obtained from sunlight, but this is not a food source

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17
Q

Iron

A

Function:
Carries oxygen in the blood by forming part of haemoglobin

Food sources:
Lean red meat, poultry, fish, eggs, nuts, brown rice, tofu, leafy green vegetables

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18
Q

calcium

A

Function:
Building bone and hard tissues (cartilage and teeth)

Food sources:
Milk, cheese, yoghurt, sardines, salmon, leafy green vegetables

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19
Q

Sodium

A

Function:
Regulates fluid levels in the body, including the blood
Water follows salt

Food sources:
Nuts, olives, fish, cured meats

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20
Q

youth

A

Whilst all nutrients are essential for all stages of life, youth is a period of rapid growth, therefore:

Require more protein for cell formation

Require more carbohydrates, fats, iron and folate for energy

Require more calcium for hard tissue strengthening

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21
Q

over consumption -ciara finds protien bad sorry sally

A

Too much carbohydrates, fats and protein
Too much bad fats
Too much sugar
Too much sodium

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22
Q

Too much carbohydrates, fats and protein

Study These Flashcards
A
  • weight gain
  • Extra kilojoules stored as adipose tissue = overweight and obesity

Overweight and obesity are risk factors for many other diseases such as type 2 diabetes

23
Q

Too much bad fats

Study These Flashcards
A

Saturated and trans fats increase levels of bad cholesterol (LDL)

Cholesterol attaches to walls of blood vessels and makes them narrower = atherosclerosis

Blood has less space to travel through so moves under higher pressure = hypertension

Long term atherosclerosis and hypertension causes cardiovascular disease (heart attack, stroke)

24
Q

Too much sodium

Study These Flashcards
A

More salt = more water in blood = increased blood volume = increased blood pressure = hypertension
Long term hypertension causes cardiovascular disease

Excess sodium also puts extra pressure on the kidneys (which filter blood) = kidney disease
Too much calcium is excreted = osteoporosis

25
Too much sugar
Sugar (simple carbohydrates) feeds bacteria in the mouth Bacteria causes acid to eat away at teeth = dental caries and tooth decay
26
Not enough good fats
Unsaturated fats raise ‘good’ cholesterol (HDL) and lower ‘bad’ cholesterol (LDL) Insufficient good fats can increase risk of atherosclerosis and hypertension = cardiovascular disease
27
Not enough fibre
Fibre adds bulk to faeces, making it pass through the intestines better Insufficient fibre = constipation Long term conspiration and not expelling waste products causes abnormal and uncontrolled cell growth = colorectal cancer Insufficient fibre causes overeating and weight gain = overweight and obesity
28
Not enough water
Dehydration, leading to: Low blood pressure Headache Tiredness Constipation
29
Not enough folate, iron and vitamin C
Folate assists with energy production, iron carries oxygen around the body and vitamin C assists with the absorption of iron Together, insufficient levels of these nutrients cause a lack of aerobic energy production = fatigue
30
Not enough calcium and vitamin D
Calcium strengthens hard tissues (including bone) and vitamin D assists with the absorption of calcium Together, insufficient levels of these nutrients cause porous bones = osteoporosis Increased risk of bone breaks and fractures
31
Australian Guide to Healthy Eating (AGHE)
Who: Australian Government What: A visual food selection model reflecting two of the Australian Dietary Guidelines. The model represents a plate divided into the five food groups with specific examples in recommended proportions for daily intake Key features: A plate/pie divided into the five food groups with specific examples in recommended proportions for daily intake Discretionary foods displayed under headings saying ‘only sometimes’ and ‘in small amounts’ A water glass and tap to recommend water consumption
32
Australian Dietary Guidelines (ADGs)
Australian Government via Department of Health and Aging A big report including five general guidelines to help consumers and industry figures to develop healthy eating habits, including information relating to: Food groups Serving size numbers and examples depending on age/sex Advice for pregnant and lactating women Advice for vegetarians Form the basis of the AGHE
33
Australian Dietary Guidelines (ADGs)
Guideline 1: To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs. Guideline 2: Enjoy a wide variety of nutritious foods from the five food groups every day and drink plenty of water. Guideline 3: Limit intake of foods containing saturated fat, added salt, added sugars and alcohol. Guideline 4: Encourage, support and promote breastfeeding. Guideline 5: Care for your food; prepare and store it safely.
34
5 food groups
Grains Vegetables and legumes Fruit Dairy and alternatives Lean meats and proteins
35
strengths of AGHE
Visual plate is appealing and easy to understand for those with low literacy Shows various examples of foods from each food group Addresses discretionary foods which are an enjoyable part of a balance diet
36
Limitations of AGHE
Does not contain serving size information Can still be met by choosing less healthy options from each food group Difficult to categorise mixed foods Difficult to define ‘small amounts’
37
Healthy Eating Pyramid (HEP)
Who: Nutrition Australia What: A visual food selection model using four levels of a pyramid to represent recommended daily intake of the five food groups in a ‘more to less’ structure Key features: Picture representations to support the claims: ‘limit salt and added sugar’, ‘enjoy herbs and spices’ and ‘choose water’ Healthy fats sitting on top of the pyramid ‘Enjoy a variety of food and be active every day’
38
Strengths of HEP
Visual pyramid is appealing and easy to understand for those with low literacy Shows various examples of foods from each food group Includes references to healthy fats (instead of discretionary foods), herbs and spices (instead of salt) and physical activity
39
Limitations of HEP
Does not contain serving size information Can still be met by choosing less healthy options from each food group Difficult to categorise mixed foods Examples of discretionary foods not given Fruit in the foundation layer could be interpreted as being recommended to consume as much as vegetables
40
Health Star Rating System (HEP)
Who: Australian Government (endorsed) What: A star rating system (1/2 to 5) on food labels that rates the overall nutritional profile of packaged foods Key features: Based on energy (kJs), risk nutrients (saturated fats, sodium, sugar) and protective nutrients (fibre, protein, fruits and vegetables) Compares foods in the same category only Opt-in
41
Strenghts Health Star Rating System (HEP)
Point-of-sale tool which allows for comparisons between similar products Values including protective nutrients and excluding risk nutrients
42
limitations Health Star Rating System (HEP)
Based on nutrients rather than whole foods Optional to display Complicated algorithm might mislabel healthiness of certain products Only compares similar products
43
Sources of nutritional information
Medical practitioners Dieticians / nutritionists Traditional media (TV, print) Digital media (internet, social media, apps)
44
food labeling
Most elements of food labels are required by law Can be confusing for those unfamiliar with the information Tools such as Health Star Rating System designed to help people understand the information without interpreting the labels
45
marketing
Product placement Engaging content Influencer marketing Location-based mobile marketing
46
Location-based mobile marketing
Aim to take advantage of the impulsive nature of youth, and target particular times of the day when food cravings may increase
47
family
The family plays a key role in promoting the consumption of healthy food, and this can best be done through role modelling. - likely to follow behaviors
48
peer group
- Friends are likely to consume similar foods when together. - peers may encourage the ‘ideal’ thin body shape and pressure other teens to skip meals or cut entire food groups out of their diet
49
income
- experiencing food insecurity. - higher income can afford more nutritious food
50
education
- health literacy
51
religion
dietary requirements- may not for fill the daily intake can encourage healthy eating
52
cultural groups
- stereotypes - ses
53
gender
- males less educated females have more expect cooking knowledge

Y11 sm1 (4 decks)

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