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HHD unit 1 > C.4 Nutrition > Flashcards

C.4 Nutrition Flashcards

1
Q

Nutrients

A
  • substances that provide nourishment that is essential for the growth and maintenance of life
  • balance of nutrients is needed for optimal health +wb
  • carbohydrates (including fibre)
  • proteins
  • fats
  • water
  • minerals
  • vitamins
  • water
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2
Q

Macronutrients

A
  • nutrients needed by the body in large amounts
  • carbohydrates
  • proteins
  • fats
  • protein
  • fats
  • water
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3
Q

Micronutrient

A
  • nutrients needed by the body in small amounts
  • vitamins
  • minerals
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4
Q

Nutrient: Carbohydrate

A

Main function- energy/fuel source for the body

  • contains glucose –> absorbed into bloodstream –> stored in cells to be used as energy
  • excess carbohydrates –> excess glucose –> stored fat

Example sources:
- vegetables
- fruit
- rice
- bread

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5
Q

Nutrient: Fibre

A
  • indigestible nutrient
    Main function- clean the body of waste as it travels through digestive system
  • slows glucose absorption into bloodstream –> provides fullness –> eating less discretionary food
  • reduces cholesterol levels
  • moves water through digestive system to feces –> removal of waste products –> no constipation

Example sources:
- wholemeal/wholegrain bread
- grains
- seeds
- fruits/vegetables

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6
Q

Nutrient: Protein

A

Main function- builds/maintains/repairs cells
- secondary energy/fuel source
- gives iron

  • made up of 20 amino acid types
  • 11 are non-essential and are made in the body
  • 9 are essential and are consumed into the body

Example sources:
- eggs
- beef
- chicken
- fish
- tofu
- legumes

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7
Q

Nutrient: Fats

A

Main function- fuel for energy production
- develops cell membrane –> transport nutrients in/out of cells

Types of fats:
- Monounsaturated (good fat)
- Polyunsaturated (good fat)
- Saturated (bad fat)
- trans (bad fat)

Good fats:
- monounsaturated and polyunsaturated
- reduce cholesterol levels–> less risk of CVD
Example sources
- nuts
- avacado
- olive oil

Bad fats:
- saturated and trans
- increase cholesterol levels –> risk of CVD

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8
Q

Nutrient: Water

A

Main function- medium for chemical reactions + processes in body

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9
Q

Nutrient: Mineral- Calcium

A

Main function- makes up bone + hard tissue –> achieve greater bone density/peak bone mass –> less risk of osteoporosis

Example sources:
-milk
-cheese
- tofu
- other dairy products

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10
Q

Nutrient: Mineral- Sodium

A

Main function- regulates body fluids

Example sources:
- salt (main)
- meat
- processed food

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11
Q

Nutrient: Mineral- Iron

A

Main function- forms hemoglobin in blood–> –> oxygen delivered to body through red blood cells
- deficiency–> anemia (lack of oxygen to cells from lack of red blood cells)

Example sources:
- Lean red meat
- chicken
- Fish
- Tofu

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12
Q

Nutrient: Vitamin- D

A

Main function- absorbs calcium into bloodstream
- deficiency –> low calcium –> weak bones/osteoporosis

Example sources:
- UV rays from sun
- fish
- fortified food/drinks

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13
Q

Nutrient: Vitamin- B1, B2, B3 (B group)

A

Main function- helps metabolism process –> converts fuels to energy
- deficiency –> lack of energy –> less growth

Example sources:
- vegemite
- wholegrain bread/foods
- egg
- fish
- meat

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14
Q

Nutrient: Vitamin- Folate (B9)

A

Main functions:
- helps DNA synthesis
- forms red blood cells –> oxygen delivered to body through red blood cells

deficiency–> anaemia (lack of oxygen to cells from lack of red blood cells)

Example sources:
- green leafy vegetables
- citrus fruits
- fortified foods

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15
Q

Nutrient: Vitamin- B12

A

Main function- forms red blood cells –> oxygen delivered to body through red blood cells

deficiency –> anaemia (lack of oxygen to cells from lack of red blood cells)

Example sources:
- meat

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16
Q

Food selection models- impact

A
  • helps youth prevent nutritional imbalance
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17
Q

Food selection models: Australian Guide to Healthy Eating (AGHE)

A
  • presents five food groups in a pie graph

Benefit:
- shows examples of what foods should be eaten

Disadvantage:
- doesn’t show serving sizes

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18
Q

Food selection models: Healthy Eating Pyramid

A
  • presents 4 layers of a pyramid about proportions of different food groups

Benefit:
- shows proportions

Disadvantage:
- doesn’t show serving sizes

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19
Q

Food selection models: Health Star Rating

A
  • ranks food by nutritional content by rating system

Benefit
- can compare nutritional value of products –> make healthy food choices

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20
Q

Nutritional imbalance: Short-term consequences- insufficient b group vitamins + iron

A
  • low energy levels –> less participation in exercise, school and social settings —> obesity, social exclusion, lack of belonging, less mental stimulation –> poor h+wb
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21
Q

Nutritional imbalance: Short-term consequences- insufficient fibre

A
  • hard to remove waste products –> risk of constipation –> embarrassment –> poor physical and mental h+wb
22
Q

Nutritional imbalance: Short-term consequences- insufficient water

A
  • dehydration –> reduced body function –> poor physical h+wb
23
Q

Nutritional imbalance: Short-term consequences- sodium overconsumption

A
  • high blood pressure/hypertension –> slowed cardiovascular function
24
Q

Nutritional imbalance: Short-term consequences- fat overconsumption

A
  • increased bad cholesterol –> clogged arteries –> slowed cardiovascular function
25
Q

Nutritional imbalance: Long-term consequences- sugar consumption

A
  • dental decay
  • dental caries
  • embarrassment –> social withdrawal
  • low self-esteem
26
Q

Nutritional imbalance: Long-term consequences- fat overconsumption

A
  • weight gain/obesity
  • reduced fitness
  • CVD
27
Q

Nutritional imbalance: Long-term consequences- sodium overconsumption

A
  • CVD
  • stroke
  • heart attack
  • calcium loss –> osteoporosis
28
Q

Nutritional imbalance: Long-term consequences- vitamin underconsumption

A
  • anaemia
  • reduced fitness
  • social withdrawal
  • negative emotions
29
Q

Nutritional imbalance: Long-term consequences- calcium underconsumption

A
  • osteoporosis
30
Q

Nutritional imbalance: Long-term consequences- fibre underconsumption

A
  • colorectal cancer
31
Q

Souces of nutritional information

A
  • Tv
  • nutritionist and dietician
  • doctor
  • Internet/social media
32
Q

Nutritionist

A
  • provide general nutrition info
  • cannot provide medical treatment
33
Q

Dietitian

A
  • has high-level education/further study
  • provides personalised nutrition info
  • provides medical treatment
34
Q

R.E.A.L

A
  • Read the URL
  • Examine the site’s content
  • Ask about the author
  • Look at the links
35
Q

Food marketing strategies

A
  • immersive marketing
  • product placement
  • location marketing
  • social influencer marketing
  • celebrity endorsement
  • social media infiltration
  • collection of personal data
36
Q

Food marketing strategies: Immersive marketing

A
  • integrates advertisement into experience for consumer
37
Q

Food marketing strategies: Social media infiltration

A
  • youth promote product to product to get reward
38
Q

Food marketing strategies: Collection of personal data

A
  • social media trends are analysed to create personalised ads
39
Q

Food marketing strategies: Location marketing

A
  • sends location-based ads when individual enters certain location
40
Q

Food marketing strategies: Celebrity endorsement

A
  • uses celebrity promotion to create credibility/trust in product
41
Q

Food marketing strategies: Product placement

A
  • subtly places products in media to create subtle relationship
42
Q

Food marketing strategies: Social influencers

A

uses influencer promotion to create credibility/trust in product

43
Q

Clean eating

A
  • eating foods that are as natural as possible
  • can reduce weight –> good physical h+wb
  • can create disordered eating –> social, emotional+physical h+wb
44
Q

Food delivery: impact

A
  • unhealthy food –> poor physical h+wb
  • less social interaction –> poor social h+wb
45
Q

Meal kits: impact

A
  • gives healthy foods –> less obesity –> physical h+wb
46
Q

Social enablers/barriers to healthy eating

A
  • family
  • friends
  • socioeconomic status
  • social media
47
Q

Cultural enablers/barriers to healthy eating

A
  • gender
  • ethnicity
  • religion
48
Q

Political enablers/barriers to healthy eating

A
  • food laws
  • food labelling
  • health promotion
49
Q

Political enablers/barriers to healthy eating: food laws

A
  • affects food availability
  • affects food price
  • affects consumer eating choices
50
Q

Political enablers/barriers to heatlhy eating: food labelling

A
  • shows nutrients
  • helps consumers make informed food decisions
51
Q

Political enablers/barriers to healthy eating: health promotion

A
  • affects awareness about food choices

HHD unit 1 (6 decks)

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