Diet And Nutrition Flashcards
Name the five food groups.
Grains, vegetables, fruit, dairy, lean meat
Examples of macronutrients.
Fat, protein, carbohydrates
Three types of fat.
Saturated, unsaturated, trans
The grain (cereal) food group encompasses the following four main groups:
- Breads
- Breakfast cereals
- Grains (rye, barley, quinoa, polenta, semolina etc.)
- Others (pasta, noodles, couscous, flour, popcorn, English muffin, crumpets etc.)
Give two examples of high nutrient density and lower nutrient density grains each.
High nutrient density - wholegrain breads and breakfast cereals (oats)
Low nutrient density - white rice, noodles, pasta and noodles
Give six examples of sources of dairy.
Milk, yogurt, cheese, soy milk, goat milk, rice milk.
Give food examples of lean meat.
Poultry, fish, egg, tofu, nuts and seeds. Additionally legumes/beans encompass both animal and plant based foods.
Essential nutrients from lean meats include:
- protein
- iodine
- iron
- zinc
- vitamin B12
- essential fatty acids such as omega-3
Give examples of food in the vegetable food group.
- legume/beans
- carrots
- spinach
- broccoli
- pumpkin
Give four nutrients found in fruits.
- vitamin C
- folate
- potassium
- dietary fibre
Health benefits of eating recommended amounts of fruit:
Decreased risk of chronic diseases such as obesity, coronary heart disease and stroke.
Give four examples of ‘sometimes’ food.
- gatorade
- soft drink
- lollies
- biscuits
How much water should a person your age be drinking a day and what are the benefits of drinking enough water?
- 5L
- increases energy, relieve fatigue
- prompts weight loss
- flushes out toxins
- boosts immune system
- prevents cramps and sprains
- digestion of food
- body temperature regulation
- kidney function
What are nutrients and what are the two categories?
Substances the body processes to be able to function. Macronutrients and micronutrients.
What are micro and macronutrients?
Micronutrients - vitamins and minerals eg. calcium, iron, vitamin C
Macronutrients - carbohydrates, protein, fat
What are carbohydrates?
Include sugars, starch and cellos and are broken down by the body to release energy (energy source). Foods rich in carbohydrates are found in the ‘Grains’ section of the ‘Australian Guide to Healthy Eating’.
What is the purpose of protein and where is it found?
- Important for building, maintaining and repairing tissue
- Found in lean meats and poultry, fish and seafood, legumes, nuts.
What is a saturated fat, how much should be eaten and what are the impacts it has on our health?
- Saturated fat - found in animal sources of food eg. red meat, palm oil, coconut oil, processed foods and full cream milk
- Eat less of this fat
- Impacts include raised cholesterol levels leading to a risk of cardiovascular disease. Maybe type 2 diabetes
Name the three types of fat.
Trans, saturated and unsaturated fat.
What is are the primary and secondary purposes of fat?
Primary - protection and insulation
Secondary - energy
What are the two types of unsaturated fats?
Monounsaturated and ployunsaturated fats.
What are monounsaturated fats?
- One of the two types of unsaturated fat
- Olive, canola and grape seed oil
- Nuts and seeds
- Lean meat
- Avocado
- Can help lower cholesterol levels
What are polyunsaturated fats?
- One of two types of unsaturated fats
- From oily fish salmon, tuna, nuts and soy products
- Good for heart, eye, joint, mental health
What are trans fats?
- Found in commercially/ proceeded/ convenient foods
- Increases bad cholesterol, decreases good cholesterol
Harder to get rid of than saturated fat
What are vitamins?
- Compounds necessary for the healthy functioning of our bodies
- Eating from all five food groups provide all needed vitamins
- Good source of vitamins - vegetables and fruits
- Some stored in body, some needed everyday
What are minerals?
- Essential much needed for a variety of functions
- Healthy, balanced diet - all necessary minerals
What is iron and calcium?
- Both minerals
- Iron helps blood carry oxygen around body
- Found in meat, fish, poultry, beans, peas, lentils, some fruits and veggies
- Calcium helps strong and healthy bones and teeth
- Found in dairy products
