SAC 4 nutrients Flashcards
(18 cards)
Reduces the short & long term consequences associated with nutritional imbalance as a visual display.
AD: Shows specific examples.
D: Doesn’t provide serving information.
Australian Guide to Healthy Eating
Helps people make healthier food choices comparing nutrients.
AD: Allows young people to choose healthier alternatives.
D: Doesn’t mean all foods provide healthy nutrients.
The Health Star Rating System.
Visual guide to types & proportions of every day foods.
AD: Addresses salt alternatives
D: Portion sizes aren’t included.
The healthy eating pyramid.
Bodies preferred source of energy, helps central nervous system work.
-Bread
-pasta
-rice
Short term: Having high Gl food doesn’t give energy.
Long term: eight gain
Macro
Carbohydrates
Regulates function of digestive system, provides feeling of fullness, absorbs water.
-cereals
-fruits
-vegetables
ST: constipation
LT: cardiovascular disease, abnormal cell growth.
Fibre
promotes building, maintaining and repairing our body tissues. Secondary source of energy when not enough glucose.
-lean red meat
-fish
-dairy
ST: Fatigue, shortness of breath.
LT: weight gain, kidney disease.
Protein
Healthy in moderation, assist in lowering LDL levels (low density lipoproteins) cholesterol (bad cholesterol).
-olive oil
-avocado
-nuts
ST: Digestive problems
LT: type 2 diabetes.
Monounsaturated Fats
Healthy in moderation, fuel for energy Omega 3 (elasticity of blood cells- oils and fish ) & omega 6 (cell structure and growth).
-nuts
-seeds
-fish
ST: bloating
LT: heart disease
polyunsaturated fats
“Bad”
Increase LDL amount also negatively effect cell membrane.
-high processed foods
-spreads.
ST: increase cholesterol levels.
LT: obesity, atherosclerosis.
Trans Fats
“Bad” increase LDL amounts.
-fatty meat
-take away
-full cream milk.
ST: increased cholesterol.
LT: type 2 diabetes.
Saturated fats
body made up of 75% of it, body cannot store it, key component of many cells.
- watermelon
-orange
-cucumber.
ST: dehydration
LT: obesity
Water
Strengthen and ossify our bones and teeth, stored in bones.
-milk
-leafy greens
-nuts
ST: weak bones
LT: osteoporosis.
Calcium
mineral which regulates fluids like water and blood in our body.
-table salt
-pork
-olives
ST: high blood pressure
LT: heart attack.
Sodium
Transports oxygen & is a vital component of haemoglobin.
-red meat
-chicken
-nuts
ST: reduces oxygen intake
LT: Anaemia.
Iron
helps form blood vessels, muscles and bone collagen. Fights infection.
- oranges
-citrus
-leafy greens
ST: tiredness
LT: anaemia.
Vitamin C
absorbs calcium into blood stream.
-cheese
-egg yolk
-milk
ST: bones become week
LT: osteoporosis.
Vitamin D
Plays role in DNA synthesis for cells to duplicate in growth periods.
-green leafy
-citrus
-eggs
Folate (B9)
-peer group
-commercial factors (labelling, marketing)
Sociocultural factors
