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.
Peak bone mass
Maximum bone mass reached in adulthood.
Calcium food sources.
Dairy products;
- Milk.
- Cheese.
- Yogurt.
- Tofu.
- Sardines.
- Salmon.
Effects of Calcium.
- Capable to move in and out of the bones.
- Optimal peak bone mass; if not obtained - greater risk of osteoporosis.
Sodium function.
Regulation of fluids in the body, including water and blood.
Sodium food sources.
- Table salt.
- Olives.
- Fish.
- Meat; pork.
- Cheese.
- Processed foods.
Sodium effect on the body.
High levels of sodium can draw excess fluids; increasing blood volume and contributing to hypertension, heart failure, stroke and heart attack.
Iron function.
An essential part of blood.
Carries oxygen in the blood.
Not enough Iron = anaemia.
Iron food sources.
- Lean red meat.
- Turkey.
- Chicken.
- Fish.
- Eggs.
- Tofu.
- Brown rice.
Vitamin D function.
Absorption of calcium and phosphorus from the intestine. Helps with bone growth and hardening of bones.
UV rays –> Vitamin D.
Bone health, lowers blood pressure
Vitamin D Food sources
- Sunlight.
- Fish.
- Beef liver.
- Cheese.
- Egg yolks.
- Some brands of milk.
B group Vitamins (B1, B2, B3) function
Essential in the process of metabolising and converting fuels into energy.
lack of these nutrients = lack of energy.
Lack of B group vitamins = slow growth of muscles and bones.
B group Vitamin food sources
Meats + Dairy.
- Vegemite.
- Wholegrain.
- Eggs.
- Fish.
- Milk.
- Meats.
Folate function.
DNA synthesis; cell division + formation.
- Development of red blood cells.
- Deficiency in Folate = folate-deficiency anaemia; tiredness.
Folate food sources.
- Green leafy vegetables.
- Citrus fruits.
- Poultry.
- Eggs.
- Cereals.
Vitamin B12 function.
Formation of red blood cells - correct size and shape to enable the transportation of oxygen.
Lack of Vitamin B12 = anaemic.
Vitamin B12 food sources.
(animal origin)
- Meat.
- Eggs.
- Cheese.
Nutritional imbalance.
Underconsumption + Over consumption of specific nutrients.
Short + Long term consequences.
(ST) Low intake of B-group vitamins and iron.
Fatigue + Anaemia; energy levels decreasing affecting physical health and well-being.
(ST) Low intake of Fibre.
Constipation; underconsumption of fibre.
May be embarrassing for an individual; emotional health and well-being.
(ST) High intake of salt.
Hypertension; high blood pressure. Sodium draws the fluid from the cells into the bloodstream.
Physical health and well-being; reduce efficient functioning of heart and blood vessels.
(ST) Insufficient water.
Dehydration; headaches etc.
Physical health and wellbeing.
(ST) High intake of saturated and trans fats.
High blood cholesterol –> increased artery wall thickness and more force required for the transport of blood.
Physical Health and well-being,
(LT) high intake of sugar.
Dental caries; tooth decay.
Physical health and wellbeing; loss of teeth.
(LT) High intake of trans and saturated fats.
Obesity; physical health and well-being. Excess fat.
Mental Health and well-being, low self-esteem.
BMI
High BMI = overweight.
over 25 = overweight.
over 30 = obesity.
weight(kg)/hight
(LT) overconsumption of sodium.
Hypertension; risk of stroke and heart attack - cardiovascular disease.
May cause stress and anxiety if disease is developed, mental health and well-being.
(LT) Underconsumption of Iron, folate, VD, VB12
Required for the production of red blood cells.
May cause anaemia –> withdrawal from activities; social
(LT) Undersonsumption of calcium.
Osteoporosis; bone density thins and weakens.
Increase risk of bone fractures; physical.
(LT) Underconsumption of fibre.
Colorectal cancer.
Food selection models.
- Australian Guide to healthy eating.
- Health star rating.
- Healthy eating pyramid.
The 5 groups of AGTHE
- Grain Foods; 30-35%
- Vegetables + Legumes; 30%
- Meats; 15%
- Fruit; 10-12%
- Dairy; 10-12%
(AGTHE) Grain foods.
High in carbs (energy) and fibre (digestion).
- Bread.
- Wholegrain.
- Cereal.
- Oats.
- Seeds.
(AGTHE) Veggies + Legumes.
High in fibre, folate and protein. Optimal H&W for youth + assists in weight management.
- Cucumber.
- Lentils.
- Chickpeas.
- Capsicum.
- Carrot.
- Lettuce.
(AGTHE) Meats.
Protein; development of tissues. Iron + B12; production of red blood cells.
- Red meat.
- Fish.
- Poultry.
- Eggs.
- Pork.
(AGTHE) Fruits.
Vitamins + Minerals. Provides fibre.
- Pear.
- Apple.
- Banana.
- Berries.
- Grapes.
- Kiwi.
(AGTHE) Dairy.
Calcium; bone development.
- Milk.
- Cheese.
- Yogurt.
- Butter.
-
Health star rating.
Rates the overall nutritional info of a product/packaged food. 1/2 stars to 5 stars.
Rating is based on:
- Total energy.
- Saturated fats, sodium and sugar.
- Fibre, protein, fruit, vegetable and nut content.
Healthy eating pyramid.
Shows the types and proportions of foods that we should eat everyday. 5 core food groups.
5 Core food groups of the healthy pyramid.
Healthy Fats; Avocado, Olive oil.
Dairy; Milk, Cheese, Yogurt.
Lean meats; Poultry, Fish, Eggs.
Grains; Oats, Pasta, Rice.
Vegetables; Cucumber, tomato, capsicum.
Fruits; apple, banana, grapes.
Add Ons;
- Limited amount of sugar and salt.
- Add herbs and spices.
- Drink plenty of water.
- “Enjoy a variety of foods and be active every day!”
Food Trends and food marketing tactics.
- Immersive Marketing.
- Infiltration of social media.
- Collection of person data.
- Location-based mobile marketing.
- Celebrity endorsements.
- Product placement.
- Social influence/blogger marketing.
- Impact of marketing on food trends.
Immersive Marketing.
Integrating advertising into a complete experience for the customer, creating an emotional relationship between the consumer and a brand.
eg. McDonald’s; monopoly.
Infiltration of social media.
Advertising new foods and drink promotions via social media platforms.
Do competitions and give codes for discounts.
They build a database out of your details.
Collection of personal data.
Online interactions are tracked; use marketing techniques to build digital profiles, and advertise certain products to a targeted group.
Location-based marketing
With a collection of mobile phone numbers, companies can follow young people throughout their daily lives. Offer enticing offers and take advantage of the impulsive nature of youth with they are in close proximity to their stores.
Celebrity endorsements.
Seeing a celebrity/idol drinking/eating something they are more likely to do it.
Product placement + sponsorship.
The product will pay a tv show or film to be subtly placed within it, being a beneficial way to promote without interrupting the viewer.
Marketing by social influencers/bloggers.
Social influencers attract large numbers of followers as people “trust” their source of information. Brands use the power of social influences to sell their products.
Impacts of food trends.
cleaneating ; encouraging healthy eating.
Impact of food marketing trends. pros, cons.
+ Decreasing weight, lowering the risk of Type 2 diabetes and cancer.
- Obsessive food choices –> eating disorder.
