outcome 3 Flashcards
(93 cards)
1
Q
what are nutrients
A
Nutrients are substances that provide nourishment essential for the maintenance of life & for growth.
2
Q
what are the 6 categories of nutrients
A
Carbohydrates
Fats/Lipids
Protein
Vitamins
Minerals
Water
3
Q
what are macronutrients
A
Macronutrients are required by the body in large amounts
Carbohydrates (CHO)
Protein
Fats/Lipids
4
Q
what do macronutrients do
A
These are the only nutrients that
provide the body with
energy (measured in kilojoules)
5
Q
what are proteins
A
essential amino acids:
complete proteins - contain all 9 essential amino acids. incomplete proteins - do not contain all essential amino acids.
non essential amino acids:
can be made in the body from essential amino acids
6
Q
what does fibre do
A
Fibre slows the absorption of glucose from the small intestine into the blood, therefore providing a feeling of fullness (satiety).
7
Q
what are the fats
A
mono, poly, trans, saturated
8
Q
what are the ‘bad fats’
A
saturated and trans
9
Q
what are the ‘good fats’
A
monounsaturated and polyunsaturated
10
Q
what is a kilojoule
A
The unit used to measure how much energy is in food
1 calorie = 4.2 kilojoules
11
Q
what are micronutrients
A
Micronutrients are required by the body in small amounts
Vitamins
Minerals
12
Q
what do micronutrients do
A
These assist the body in releasing energy from the macronutrients.
13
Q
what is cholestorol
A
A waxy fat found in saturated fats
14
Q
what does cholesterol do
A
Helps form cell membranes
Important role in hormone, bile & vitamin D production
Approximately two-thirds of the body’s total cholesterol is made by the body’s cells and the remaining third is consumed in foods from animal sources that contain fat
Not water soluble – Liver packages it inside lipoproteins for transportation through the blood
15
Q
what are the food products of cholesterol
A
Meat, dairy products, eggs
16
Q
what is bad cholestorol
A
low density lipoproteins (LDL’s)
17
Q
what do LDL’s do
A
carries most cholesterol in blood. role in deposition of plaque (fats) in arteries
- narrow arteries, increasing BP (hypertension)
- hardens artery walls
- can lead to plaque rupture, releasing large amounts of cholesterol into the blood stream, clotting, heart attack
18
Q
what is good cholesterol
A
high density lipoproteins (HDL’s)
19
Q
what do HDL’s do
A
- carries cholesterol from the blood back to the liver for elimination
- also removes plaque build-up from arteries
20
Q
food sources of good fats
A
mono: olive oil, canola oil, peanut oil, avocado, nuts, sesame seeds
poly: vegetable oil, some nuts and seeds, fish oils
21
Q
food sources of bad fats
A
saturated: meats, eggs, whole dairy products, coconut oil
trans: deep fried foods, cakes, biscuits, snack foods
22
Q
what does the glycaemic index do
A
It measures the effect that carbohydrate foods have on blood glucose levels and how quickly they cause them to rise (0-100).
23
Q
levels of glycaemic index
A
high gi: 70 and above
medium gi: 56-69
low gi: 55 and under
24
Q
what are high gi foods
A
High GI foods: (>70)
–Those that cause a sharp increase in blood glucose/ quickly rises
–eg. white bread, short-grain rice, potatoes, potato chips, watermelon, some breakfast cereals, lollies, sports drinks
25
what are low gi foods
Low GI foods: (<55)
–Those that release glucose into the bloodstream more gradually/sustained
–eg. sweet potato, some fruits (apples, pears, oranges), wholemeal breads, nuts, wholemeal spaghetti, yoghurt
26
what is fibre
Found in all foods of plant origin, fibre is not absorbed by the body. Rather, it travels through the digestive system, acting like a cleaner as it moves.
27
what does fibre do
Provides a feeling of fullness
Reduces cholesterol levels
absorbs water, adding bulk to the faeces
28
what are the different fibres
soluble, insoluble, resistant starch
29
examples of soluble fibre
citrus fruits, barley, oat products, legumes, leafy greens
30
examples of insoluble fibre
vegetables, wholegrain foods, soy products, flax seeds
31
examples of resistant starch
raw potatoes, nearly ripe bananas, wholes legumes, seeds
32
examples of complete protein
meat, poultry, dairy products, eggs
33
examples of incomplete protein
grains, wholegrain products, nuts, seeds
34
examples of complementary protein
nuts/seeds+legumes
legumes+grains
soybeans+graines/nuts/seeds
35
what does sodium do
High levels of sodium in the body can draw excess fluid out of the cells.
This increases blood volume and contributes to hypertension (high blood pressure).
36
what does increase blood volume do to the body
Increased blood volume and hypertension force the heart to work harder. Heart failure can result if the heart cannot keep up with the demand from the body which can lead to heart failure.
37
what is good nutrition important
Youth is the third fastest period of growth in the lifespan and if nutritional intake is not balanced and nutrients are not consumed in adequate proportions then a risk in a range of consequences for health and human development increases.
38
what behaviours impact youths nutrition health
Skipping meals
Dieting
Consuming meals outside the home
Consumption of energy drinks
Consumption of alcohol/ Coffee
Consumption of fast foods
39
what is the long term effect of Overconsumption of sugar (simple carbohydrates) and how it affects individual H&W
Obesity, tooth decay
Dental caries impact physical health and wellbeing as they may cause periodontitis and can also lead to loss of teeth.
40
what is the long term effect of Overconsumption of saturated and trans fats, carbohydrates and proteins and how it affects individual H&W
Weight gain, obesity
This can affect mental health and wellbeing from social discrimination for being overweight and being judged because of obesity.
41
what is the long term effect of Overconsumption of sodium and how it affects individual H&W
Hypertension, high risk of stroke and heart attack
Chronic diseases may impact someones relationships and opportunities for socialisation therefore impacting social health and wellbeing
42
what is the long term effect of Underconsumption of iron, folate, vitamin C, vitamin D and how it affects individual H&W
animea
Can cause tiredness and weakness, impacting physical health and wellbeing
43
what is the long term effect of Underconsumption of calcium and how it affects individual H&W
Osteoporosis
This can increase the risk of fracture and breaks, impacting negatively on physical health and wellbeing
44
what is the long term effect of Underconsumption of fibre
Colorectal cancers and tumors
45
what are the Long term consequences of nutritional imbalance
tooth decay, overweight/obesity, cardiovascular disease, osteoporosis, anaemia, colorectal cancer
46
what are the food selection models
Australian guide to healthy eating, heathy eating pyramid, health star rating system
47
what are the sections of the Australian guide to healthy eating
*Fruit
*Vegetables and legumes
*Grains, mostly wholegrain
*Lean meats, poultry, seafood, eggs, tofu, nuts and seeds
*milk, yoghurt and cheese products (or alternatives)
48
who is the Australian guide to healthy eating made by
NHMRC (Federal Government)
49
strengths of the AGHE
Easy to understand
Encourages to drink water
Minimal language skills needed
No foods are banned
50
weaknesses of the AGHE
Difficult to classify compound foods
No amounts are specified, or serving sizes
Cultural diversity in foods is limited
51
who made the healthy eating pyramid
Nutrition Australia, a non-government organisation and is based on the Australian dietary guidelines
52
what does the healthy eating pyramid do
The pyramid represents foods from the basic food groups and arranges them into four levels, indicating the proportion of different types of food that should be consumed.
53
strengths of the healthy eating pyramid
Encourages a diet of minimally processed foods
Foods arranged into four levels indicating the proportion they are recommended to be consumed
Pictorial
Minimal language skills needed
54
weaknesses of the healthy eating pyramid
Difficult to classify compound foods
No amounts are specified, or serving sizes
Cultural diversity in foods is limited
55
what does the AUSTRALIAN DIETARY GUIDELINES
do
The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods that we need to eat for health and wellbeing. The recommendations are based on scientific evidence, developed after looking at good quality research.
56
strengths of Australian Dietary Guidelines
Gives health professionals a guideline to go by when developing advice for the public.
Based on 55,000 pieces of scientific evidence
57
weaknesses of Australian Dietary Guidelines
The guidelines are targeted towards health professionals, including dieticians nutritionists, nurses, GPS, educators and government policy makers which makes it hard for the average person to analyse the information.
58
what does the health star rating do
Rates the overall nutritional profile of the packaged food from ½ star to 5 stars on the front of the pack.
59
strength of the health star rating
Is a quick and easy way to compare similar foods, the more stars the healthier the choice.
Compares energy, risk nutrients( saturated fat, sodium and sugars) & protective nutrients ( dietary fibre, protein and the proportion of fruit and vegetable content).
60
weakness of the health star rating
It is voluntary and companies do not have to pay a fee to apply for the health star rating.
A high health star rating doesn’t mean the food provides all the essential nutrients for a balanced diet.
61
name the key nutrients in Bread and cereals
carbohydrates and fibre
62
name the key nutrients in Vegetables and legumes
vitamins, minerals and fibre
63
name the key nutrients in Fruit
vitamins, minerals and fibre
64
name the key nutrients in Milk, yoghurt and cheese
calcium, protein
65
name the key nutrients in Meat, fish, poultry, eggs, nuts and legumes
protein (iron only significant in meat)
66
food youth behaviours - eating fast food outside the house
Fast foods contains higher kJ, likely leading to excess consumption between energy intake (food/drinks) and energy expenditure (physical activity) for the day (leading to weight gain)
High in Saturated, Trans Fats, sugar and salt = increased risk of obesity, diabetes and cardiovascular disease
Eat more junk food = Eat less nutritious food for the day
Results in low intake of vitamins, minerals and fibre.
67
food youth behaviours - Consumption of Soft drinks and Energy drinks
Empty kJ (no nutrients other than sugar)
Can increase urination of minerals such as calcium, magnesium, zinc & sodium
Leads to dental decay, obesity and diabetes and more.
68
what are the sources of nutritional information
nutritionists and dietitian's
traditional media - tv and print
medical practitioners
internet, social media and nutrition apps
69
whats the difference between nutritionists and dietitian's
a dietitian is a qualified health professional with a recognised dietetics qualification, while a nutritionist is a broader term
70
what do nutritionists do
Work in community or public health roles, including research, and may coordinate, design and implement health promotion programs aimed at improving healthy eating among the Australian population.
Not qualified to provide medical treatment for an individual or group.
Help individuals achieve optimal health and wellbeing by providing information about the effect of food choices on health and wellbeing.
Have a tertiary qualification in fields related to food science, nutrition and public health.
71
what do Dietician's do
Has tertiary-level qualifications in food, nutrition and dietetics; however, they have also completed additional study, which involves working in professional practice, such as public health settings, hospitals and medical therapy.
Can provide dietary treatments for many conditions, including diabetes, food allergies and overweight and obesity.
Better suited to provide individual nutritional advice compared with a nutritionist, who generally works with broader health promotion/nutrition community programs.
72
what is the REAL strategy
read
examine
ask
look
73
what does r mean (REAL strategy)
Read the URL. Non-commercial sites, such as those ending in .org, .edu and .gov, are generally reliable sources. Websites with a URL ending with .com may be commercial sites trying to sell a product, and therefore may not be a reliable source of information.
74
what does e mean (REAL strategy)
Examine the site’s contents. Look at the author, publisher and organisation. What are their credentials? Who funds the website or app? Check if the material is current.
75
what does a mean (REAL strategy)
Ask about the author’s name. Can you find the details of the author or publisher if you wish to contact them?
76
what does l mean (REAL strategy)
Look at the links. What type of pages are they linking to? Are these credible sources and do their web addresses end in .gov, .edu or .org?
77
what does energy dense do
Foods that are energy-dense contain a higher number of kilojoules per serving, while foods that are nutrient-dense contain a higher level of vitamins, minerals, and other important nutrients with little or no added sugars or fats that raise calories.
78
what are the sociocultural factors
family, gender, peer group, income, education, religion, cultural group
79
how can family be an enabler
They’re an enabler for example when encouraging the consumption of fruit.
80
how can family be a barrier
They could be a barrier if they’re more likely to choose energy-dense foods for meals.
81
how can friends/peer group be an enabler
when someone influences you to eat healthy together
82
how can friends/peer groups be a barrier
when friends are making unhealthy choices you can follow them
83
how can income be an enabler
being able to afford healthy and high nutritional value meals
84
how can income be a barrier
not being able to support your family as of low income leading to weight gain
85
how can education be an enabler
you can learn about nutrition and what foods are high in value
86
how can education be a barrier
can have no education leading to not being able to have a job leading to poverty and not being able to afford high nutritional value foods
87
how can occupation be an enabler
having a good workspace kitchen to be able to have healthy lunches in
88
how can occupation be a barrier
not having a place to store/make healthy lunches leading to constant take away
89
explain cultural factors
There are many different religious groups in Australia, and certain groups uphold particular regulations around the consumption of food.
90
how can gender effect food consumption
Females are regarded as having a greater understanding of the importance of healthy eating behaviours & are more concerned about the types of foods they consume. This could be associated with the cultural norm of the ideal body shape for females to be thin.
91
what are the commercial factors
food packaging and labelling
marketing and use of media
92
what is the definition of commercial factors
Commercial factors are conditions, actions and policies or corporate organisations that can positively or negatively impact on health and wellbeing.
93
what are the marketing strategies
immersive marketing
infiltration of social media
collection of personal data
location based mobile marketing
celebrity endorsements
product placement
social influence/blogger marketing
impact of marketing on food trends
