Unit 1: AOS 3 - Health and Nutrition Flashcards
(91 cards)
1
Q
What are nutrients?
A
Substances that provide nourishment essential for the maintenance of life and for growth.
2
Q
What are the 6 major nutrients required by the body?
A
- carbohydrates
- protein
- fats
- vitamins
- minerals
- water
3
Q
What is a ‘macronutrient’?
A
Macro = needed by the body in large amounts
E.g. carbohydrates, protein and fats
4
Q
What is a ‘micronutrient’?
A
Micro = needed by the body in small amounts
E.g. vitamins and minerals
5
Q
What is the function of carbohydrates?
A
- Provide fuel for the body.
6
Q
What some carbohydrate food sources?
A
Major food sources of carbohydrates include:
- vegetables
- rice
- bread
- pasta
- cereals
- fruits (such as oranges, grapes and bananas).
7
Q
How do carbohydrates give the body energy?
A
- Carbohydrates are broken down and the glucose molecules are absorbed into the bloodstream.
- Cells take the molecules from the bloodstream and store them, ready for use.
- Glucose is the preferred fuel for energy in the human body and carbohydrates are rich in glucose.
8
Q
What are the two kinds of carbohydrates?
A
- Simple
- Complex
9
Q
What is a ‘simple’ carbohydrate?
Food sources?
A
Carbohydrates that are quickly broken down by the body for energy.
Food sources: fruits, milk, lollies & sugary drinks.
10
Q
What is a ‘complex’ carbohydrate?
Food sources?
A
Carbohydrates that take longer to digest than simple carbohydrates, leading to a more gradual rise in blood sugar and a feeling of fullness for a longer period.
Food sources: starchy vegetables, whole grains, fruits, and legumes.
11
Q
What is the function of protein?
A
- To build, maintain and repair body cells.
- To act as a fuel for producing energy.
12
Q
What are some protein food sources?
A
Rich sources of animal protein include:
- Eggs, milk, cheese, beef, chicken, fish & seafood.
Rich sources of plant protein include:
- Soy products, legumes, nuts, wholegrain cereals & brown rice.
13
Q
What are proteins broken down into?
A
Proteins are broken down into essential and
non-essential amino acids.
14
Q
What are the three kinds of proteins?
A
- Complete
- Incomplete
- Complementary
15
Q
What is a ‘complete’ protein?
Food sources?
A
They contain all 9 of the essential amino acids in the quantities required for growth, repair and replacement of body cells.
Food sources: meat, fish, eggs and dairy products.
16
Q
What is an ‘incomplete’ protein?
Food sources?
A
These need to be eaten with other protein sources to ensure that all 9 required amino acids are consumed.
Food sources: grains, nuts and vegetables.
17
Q
What is a ‘complementary’ protein?
Food sources?
A
A combination of two or more plant-based foods that, when eaten together, provide all nine essential amino acids, creating a complete protein source.
Food sources: beans and rice together provide a complete protein source.
18
Q
What is the function of fats?
A
- To act as a fuel for energy
- Required for the development and maintenance of cell membranes.
19
Q
What are the 4 different types of fat?
A
- Monounsaturated
- Polyunsaturated
- Saturated
- Trans
20
Q
What are the functions of unsaturated fats (monounsaturated and polyunsaturated)?
A
- Considered the ‘good fats’.
- They carry out the necessary functions of fats
- Reducing levels of cholesterol, supporting brain
function and promoting the health of the heart and blood vessels. - Decreased risk of cardiovascular disease.
- Omega-3 polyunsaturated fats also promote the elasticity of the blood vessels and prevent blood clots, which can decrease the risk of heart
attack and stroke.
21
Q
What are some ‘monounsaturated’ fat food sources?
A
Olive oil, avocado, canola oil, peanuts & cashews.
22
Q
What are the 2 types of polyunsaturated fats?
Food sources?
A
Two types:
1. Omega-3
2. Omega-6
Food sources:
Omega-3 — fish, trout, sardines, tuna and salmon.
Omega-6 — mainly nuts such as walnuts, seeds, and oil made from corn, safflower and soy.
23
Q
What are the functions of saturated fats
(saturated and trans)?
A
- Considered the ‘bad fats’
- Increase cholesterol levels in the blood
- Contribute to cardiovascular disease
- Interfere with cell membranes and contribute to high blood glucose levels.
- Potentially lead to type 2 diabetes.
24
Q
What are some ‘saturated’ fat food sources?
A
Full-cream milk, cream and cheese, some fried takeaway food and fatty meat.
25
What are some 'trans' fat food sources?
Pies, pastries and cakes
26
What is the function of fibre?
- Provides a feeling of fullness
- Aids in digestion
- Reduces cholesterol levels
- Absorbs water
- Prevents constipation
27
What are some food sources of fibre?
- bran
- wholemeal bread
- grains and seeds
- fruit and vegetables
28
What are the 3 types of fibre?
1. Soluble fibre
2. Insoluble fibre
3. Resistant starch
29
What is the function of 'insoluble' fibre?
Food sources?
- Doesn't dissolve in water
- Maintains a healthy digestive system
- Insoluble fiber passes through the digestive tract easily promoting regular bowel movements.
Food sources: whole grains, vegetables, nuts, and seeds.
30
What is the function of 'soluble' fibre?
Food sources?
- Dissolves in water and forms a gel-like substance in the digestive tract
- Slows down digestion and nutrient absorption.
- Can lower cholesterol and blood sugar levels
Food sources: oats and beans.
31
What is the function of 'resistant starch' fibre?
Food sources?
- Not digested in the small intestine
- Fermented in the colon
- Promotes a healthy gut microbiome
Food sources: whole grains (oats and brown rice), and starchy vegetables (potatoes, sweet potatoes, and green bananas).
32
What is the function of water?
- Water is a key component of many cells, tissues and blood, allowing the effective functioning of the
body’s systems.
- Water is the body’s preferred source of hydration - Can assist in weight management.
33
What is the function of calcium (mineral)?
Food sources?
- Required for the building of bone and other
hard tissues.
- Calcium reduces the risk of dental decay.
Food sources: most dairy products (milk, cheese and yoghurt) and green leafy vegetables (broccoli, spinach).
34
What is the function of iron (mineral)?
Food sources?
- Iron is an essential part of blood
- Iron forms the ‘haem’ part of haemoglobin, which is the oxygen-carrying component
of blood.
Food sources: lean red meat, chicken and fish
35
What is the function of sodium (mineral)?
Food sources?
- Plays a role in the regulation of fluids in the body,
including water and blood.
- Sodium regulates the balance between fluid in
the cells and fluid outside the cells.
Food sources: table salt, olives, fish and cheese
36
What is the function of vitamin C?
Food sources?
- Vitamin C helps to form blood vessels, cartilage, muscle and collagen in bones.
- Vitamin C is important for the body’s healing process.
- Assists with fighting infection.
Food sources: Fruit and vegetables
37
What is the function of vitamin D?
Food sources?
- Absorb calcium from the intestine into the bloodstream.
Food sources: fish, beef liver and cheese
38
What is the function of vitamins B1, 2 and 3?
Food sources?
- Making sure the body's cells are functioning properly.
- Help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.
Food sources: meat, eggs, milk, leafy green vegetables and whole grains.
39
What is the function of folate (vitamin B9)?
Food sources?
- Important role in DNA synthesis, and
is therefore required for cells to duplicate
during periods of growth.
- Plays a role in the development of red blood cells
Food sources: green leafy vegetables, citrus fruits and eggs.
40
What is the function of vitamin B12?
Food sources?
- Essential for healthy nerve function, brain development, and the production of red blood cells.
Food sources: meat, fish, poultry, eggs, and dairy products.
41
What are the 3 food selection models?
1. Australian Guide to Healthy Eating (AGHE)
2. Healthy Eating Pyramid
3. Health Star Rating System
42
What is the AGHE?
- The Australian Guide To Healthy Eating (AGHE) is a food selection model that provides a visual representation based upon the Australian Dietary Guidelines showing the five food groups recommended for consumption each day.
43
What are the 5 sections on the AGHE?
1. Vegetables and legumes/beans
2. Fruit
3. Milk, yoghurt and cheese products.
4. Lean meats (or alternatives)
5. Grains
44
What are the 'strengths' of the AGHE?
- Being a visual model, more of the population will be able to understand it.
- Provides different options for Australians, and
caters for different needs; for example, low-cost foods are also included.
45
What are the 'weaknesses' of the AGHE?
- Doesn’t show serving sizes or the number of serves that should be consumed
- Does not indicate how many glasses or litres of water people should aim to consume in a day
46
What is the Healthy Eating Pyramid?
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.
47
What do the levels on the pyramid represent?
Foods are arranged into four levels indicating the proportion they are recommended to be consumed.
48
What are the 'strengths' of the pyramid?
- Encourages a diet of minimally processed foods
- Pictorial, therefore very minimal language skills are needed
49
What are the 'weaknesses' of the pyramid?
- Difficult to classify compound foods
- No amounts are specified, or serving sizes
50
What is the Health Star Rating System?
- It rates the overall nutritional profile of packaged food and assigns it a rating from ½ a star to 5 stars on the front of the pack.
51
What are the sections in the rating system?
- There are 5 stars.
- The more stars, the healthier the choice.
E.g. 5 stars = healthiest option.
52
What are the 'strengths' of the rating system?
- A quick and easy way to compare similar foods
- Effective in highlighting foods that are higher in protective nutrients and lower in risk nutrients, compared to others in the same category.
53
What are the 'weaknesses' of the rating system?
- The system is voluntary
- It doesn't differentiate between whole foods and junk foods.
- It doesn't distinguish natural from added sugars
54
What is nutritional imbalance?
Nutritional imbalance includes an underconsumption of nutrients such as fibre, calcium and iron, as well as overconsumption of fats, sodium and carbohydrates.
55
What are the short-term consequences of nutritional imbalance?
- Hypertension
- High blood cholesterol
- Fatigue
- Constipation
- Dehydration
56
What can excessive sodium consumption lead to in the short-term?
Hypertension (high blood pressure)
57
What can excessive saturated and trans fat lead to in the short-term?
High blood cholesterol
58
What can insufficient intake of B-group vitamins and iron lead to in the short-term?
Fatigue
59
What can insufficient fibre lead to in the
short- term?
Constipation
60
What can insufficient water intake lead to in the short-term?
Dehydration and constipation
61
What are the long-term consequences of nutritional imbalance?
- Tooth decay
- Overweight/obesity
- Cardiovascular disease
- Osteoporosis
- Anaemia
- Colorectal cancer
62
What can an overconsumption of sugar lead to in the long-term?
Dental caries and tooth decay
63
What can an overconsumption of saturated and trans fats, carbohydrates and proteins lead to in the long-term?
Weight gain and or obesity
64
What can an overconsumption of sodium lead to in the long-term?
Cardiovascular disease
65
What can an underconsumption of calcium lead to in the long-term?
Osteoporosis
66
What can an underconsumption of iron, folate, vitamin C and vitamin B12 lead to in the long-term?
Anaemia
67
What can an underconsumption of fibre lead to in the long-term?
Colorectal cancer
68
What are commercial factors?
Conditions, actions and policies or corporate organisations that can positively or negatively impact on health and wellbeing.
69
What are the 2 kinds of commercial factors?
1. Food packaging and labelling
2. Marketing and use of media
70
Explain what food packaging is?
The physical container or material that encloses and protects the food, often designed for storage, transport and visual appeal.
71
What is an enabler and a barrier of food packaging?
Enabler: Appealing design can encourage youth to reach for it on the shelf.
Barrier: Misleading marketing including the use of words such as natural, low-fat or whole-grain can be used to trick people into thinking they are eating healthy.
72
Explain what food labelling is?
Information on a food item such as a nutrition panel, use by or best before date, storage instructions, health star rating, country of origin, and manufacturing details.
73
What is an enabler and a barrier of food labelling?
Enabler: When labels are clear and easy to understand, they can act as an enabler to healthy food choices.
Barrier: Food labelling can be confusing for young people if they are unfamiliar with reading and understanding the information, increasing the likelihood of young people reaching for an unhealthier option.
74
What are some marketing strategies?
- Social media
- Product placement
- Immersive marketing
- Celebrity Endorsement
- Location based mobile marketing
75
Explain 'social media' as a marketing strategy?
- Marketing companies regularly advertise new food and drink promotions via YouTube, Instagram and TikTok.
- They also regularly tempt young people with a variety of competitions, either offering free products or prize money.
Enabler to healthy eating: If healthy recipes, meal tips and success stories are being promoted.
Barrier to healthy eating: Some influencers can glamourise processed sugary snacks.
76
Explain 'product placement' as a marketing strategy?
- Companies integrate products into popular youth content such as videos on YouTube or TikTok or in shows or movies that they might like, in a way that doesn’t appear like advertising.
Enabler to healthy eating: If a show or movie that they like has someone consuming healthy food, they are likely to want that healthy food.
Barrier to healthy eating: Unhealthy foods are often promoted this way, leading young people to prefer and consume them without realising the influence.
77
Explain 'immersive marketing' as a strategy?
- Immersion is when advertising becomes apart of an experience for the consumer by building a relationship between the consumer and the product.
Enabler to healthy eating: Can encourage healthier eating choices by integrating nutritional products into enjoyable experiences.
Barrier to healthy eating: Companies create strong emotional connections to consumers often promoting fast food through loyalty programs that reward frequent purchases.
78
Explain 'celebrity endorsement' as a marketing strategy?
- Using famous people to promote a certain food or drink product.
Enabler: If the product is healthy, the celebrity will encourage people to buy it.
Barrier: If the product is unhealthy, the celebrity will encourage people to buy it.
79
What is the difference between a dietician and a nutritionist?
- Nutritionists provide general advice on healthy eating but are not qualified to offer medical treatment.
- Dietitians can provide individualised dietary treatment for medical conditions.
80
Why should we be wary of nutrition information presented in the media?
- Only a snapshot of the study is provided.
- TV reporters are not qualified to provide nutrition advice
- Media is often sensationalised (more exciting than it is accurate).
81
List clues to suggest information is unreliable?
1. Claims that appear unrealistic or mention ‘natural product’ or ‘speeds up metabolism’
2. Products that claim to be quick & easy remedies for weight loss without the need for exercise
3. Testimonials as evidence ‘I lost 15kg using this product’
4. Advice to eat a single food or drink for a long period of time
82
What is the REAL strategy?
R — Read the URL
E — Examine the site’s contents
A — Ask about the author’s name
L — Look at the links
83
What are the 4 main sources of nutritional information?
1. Traditional media (TV and newspaper)
2. Nutritionists and dieticians
3. Medical practitioners
4. Internet, social media and nutrition apps
84
What are sociocultural factors?
The social and cultural conditions into which people are born, grow, live, work and age.
85
What are the sociocultural factors that can impact healthy eating?
- Family
- Peer group
- Income
- Education
- Occupation
- Religion
- Cultural group
- Gender
86
How is family an enabler and a barrier to healthy eating?
Enabler: Encouraging the consumption of fruit.
Barrier: If they’re more likely to choose energy-dense foods for meals.
87
How is peer group an enabler and a barrier to healthy eating?
Enabler: Friends are likely to consume similar foods when together, this may influence someone to consume the same healthy option as their friend.
Barrier: Peers may encourage the ‘ideal’ thin body shape and pressure other teens to skip meals or cut entire food groups out of their diet, thus acting as a barrier to healthy eating.
88
How is income (socioeconomic status) an enabler and a barrier to healthy eating?
Enabler: A reliable income will mean that you are more likely to consume healthy food options as they are within your budget (healthy foods are often more expensive)
Barrier: Low-income groups often experience food insecurity and find it much harder to achieve a balanced healthy diet.
89
How is education (socioeconomic status) an enabler and a barrier to healthy eating?
Enabler: Access to quality education and health literacy are strongly associated with healthy food behaviours and healthier lifestyles, including a greater consumption of fruit and vegetables.
Barrier: If you have a lack of health literacy, you are more likely to consume foods that provide little nutritional benefit.
90
How is occupation (socioeconomic status) an enabler and a barrier to healthy eating?
Enabler: If your work has a kitchen or healthy foods available in or around the workplace (cafe), this will positively impact your food choices.
Barrier: May have a negative impact if your job results in a lack of time for meal planning and income for food shopping is limited.
91
How is having Hinduism as a religion an enabler and a barrier to healthy eating?
Enabler: People following the Hindu religion tend not to eat beef, as cows are considered sacred. It is not uncommon for many Hindus to cut out meat altogether and become vegetarian.
Barrier: If not, it can become a barrier to healthy eating, as an individual may choose to fill up on foods that are higher in saturated and trans fats than low-fat meats and fish. They may also be at risk of anaemia, impacting health outcomes.
