AOS2 Flashcards
What are nutrients?
Substances are found in foods that the body requires for the growth and maintenance of body systems.
The 2 groups of nutrients.
Macronutrients and Micronutrients
What are macronutrients
Fuel sources used for energy production; are required in large amounts.
What are the 3 main macronutrients?
- Carbohydrates.
- Fats.
- Proteins.
What are micronutrients?
Generally not a fuel source for energy; required in small amounts.
Vitamins and Minerals.
Categories of micronutrients.
- Minerals (Calcium and Iron).
- Vitamins.
What are the main nutrients?
- Carbohydrates (including fibre)
- Protein
- Fats
- Vitamins, such as Vitamin D and B group vitamins
- Minerals, such as calcium, sodium and iron
- Water
What are carbohydrates?
Body’s preferred fuel source for energy production.
Carbohydrates Food Sources.
- Bread.
- Pasta.
- Cereal.
- Potatoes.
- Rice.
Carbohydrates effects on the body.
- Excess carbohydrates are stored as fats, which contributes to obesity.
- The body metabolises carbohydrates into glucose molecules; used for energy production.
1gm = 16kj of energy.
What are the 2 types of carbohydrates?
Complex and Simple.
Complex carbohydrates.
- Bread.
- Pasta.
- Rice.
- Vegetables.
Simple carbohydrates.
- Sugar/Glucose.
Complex carbohydrates are broken down into sugar or glucose.
Carbohydrates: Fibre; Function.
Travels through the digestive system acting like a cleaner.
- Promotes feelings of fullness.
- Lowers Cholesterol.
- Absorbs Water.
- Prevents Constipation.
Carbohydrates: Fibre, Food Sources.
- Bran.
- Wholemeal bread.
- Grains and Seeds.
- Fruit and Vegetables.
Protein function.
- Build, maintain and repair body cells.
- Secondary source for fuel production; used if not enough glucose.
- Excess stored as body fat.
- Assist with fighting off conditions such as cancer.
- 1g = 17kj of energy.
Protein Food Sources.
Dairy + Meats.
- Eggs.
- Milk.
- Cheese.
- Beef.
- Chicken.
- Seafood.
- Tofu.
- Brown rice.
Fat; Lipids.
- Fuel for energy.
- 1g = 37kj - energy dense.
- Required for the development and maintenance of cell membranes.
Fats; Monounsaturated.
“Good Fat.”
Lows density of lipoproteins (LDL) - Bad cholesterol.
Reduce the risk of cardiovascular disease and atherosclerosis.
Decrease the impact of impaired glucose regulation.
Monounsaturated food sources.
- Olive Oil.
- Canola Oil.
- Avocado.
- Nuts.
- Peanut butter.
Fats; Polyunsaturated Function.
2 types:
Omega 3.
Omega 6.
Lowers LDL cholesterol and increases HDL cholesterol.
Polyunsaturated food sources.
Omega 3:
- Fish
- Tuna.
- Sardines.
- Salmon.
Omega 6:
- Nuts.
- Seeds.
- Corn.
- Safflower.
- Soy oils.
Saturated fats function
Bad fats - increased LDL cholesterol production in liver.
Saturated fats; food sources.
- Fatty cuts of meat.
- Full cream milk.
- Cream.
- Cheese.
- Coconut milk.
- Fried takeaway.
- Baked goods.
What are Trans fats?
Manufactured fat, is made by converting liquid oil into solid fat by hydrogenation.
Trans fats function.
Increase LDL cholesterol - cardiovascular
Decrease in HDL cholesterol - cardiovascular.
Interfere with the structure of the cell membrane - affects the movement of nutrients and fluids in and out of cells
Glucose restriction.
High-density lipoproteins HDL cholesterol
Healthy; Polyunsaturated and Monounsaturated fats.
Low-density lipoproteins LDL cholesterol.
Unhealthy; Trans and Saturated fats.
Water;
Vital for human survival, a key component of blood, tissue and cells, provides energy. Assists in weight management.
What are micronutrients?
Are vitamins and minerals. They assist in growth, skin, muscles and bones.
What are the different micronutrients?
- Calcium.
- Sodium.
- Iron.
- Vitamin D.
- B group vitamins.
- Folate (vitamin B)
- Vitamin B12.
Calcium.
Hardening or ossifying of hard teeth, bones and cartilage.