Healthy Eating Flashcards
Macronutrients
Macronutrients include carbohydrates, fats and proteins. They provide our bodies with energy for growth and activity. ‘’Macro’’ means big. Eating a chicken breast would give your body protein to help repair muscles. Whole wheat spaghetti noodles would give carbohydrates to provide energy.
Carbohydrates
Carbohydrates are the body’s main source of energy. An important form of this nutrient is dietary fibre. Insoluble and soluble fibre are examples of this. Insoluble fibre promotes regular bowel movements and may lower the risk of colon cancer, whilst soluble fibre fibre may reduce blood cholesterol levels. Carbohydrates are the starches and sugars present in food.
Fats
Fats are a source of energy. To perform important body functions, moderate amounts are needed; transporting nutrients being an example. Fats are needed for growth and healthy skin, while also transporting vitamins in your bloodstream. Body fat is partially made up from nutrient fat, it acts as a cushion to protect vital organs. They add flavour to food and makes you feel full longer. Having too much fat can result in weight gain and obesity.
Proteins
Proteins are a source of energy, they help build, repair, and maintain body tissue and cells. They help the body grow and play a big role in fighting disease. They are used to make enzymes, hormones, and antibodies.
Micronutrients
Micronutrients are the vitamins and minerals in our food. They help regulate body functions like vision, healing, and muscle movement. ‘’Micro’’ means small
Vitamins
Vitamins regulate vital body processes. They help macronutrients do their job. They Keep body tissue healthy, they protect body cells and the immune system from harmful chemicals, they may protect against illnesses like heart disease or cancer, and they help prevent birth defects. They regulate digestion, absorption , and metabolism of other nutrients. Some common vitamins are, vitamin C (protects against infection), vitamin A (keeps eyes moist/adjust to darkness), vitamin D ( Provides bone and tooth development) and folic acid (for cell replication and growth)
Minerals
Minerals help the body function. They help body cells and tissue, build strong bones and teeth, and prevent osteoporosis. The body cannot manufacture minerals. Some common minerals are, calcium (building bones and teeth), Iron (Important for red blood cell Function), phosphorus (gives rigidity to bones, maintains pH balance in blood, and essential in cell metabolism), and magnesium (aids in bone growth and muscle contraction) .
water
Water is essential to life, it maintains normal body temperature and is used for supplying nutrients and removing waste. Water makes up 50-60% of the body (it is important to drink at least 8 glasses a day) It is vital to every body function. A person can only survive a few days without water but weeks without food.
nutrients
substances that your body needs to grow, repair itself, and supply you with energy
food allergy
A condition in which the body’s immune system reacts to substances in some foods. Some common allergies are, nuts, eggs, fish, Wheat, soy, and shellfish. some reactions are, rash, hives, itchiness, vomitting, diarrhea, abdominal pain, Itchy eyes and sneezing.
food intolerance
A negative reaction to a food caused by a metabolic problem. It’s usually caused by an inability to digest certain foods. some intolerances are hereditany. some common intolerances are, milk, wheat, and food additives.
Difference between food allergy and intolerance
A food allergy is a negative reaction of the immune system, a food intolerance is a negative reaction to a food caused by a metabolic problem.
Steps to minimize risks
There are some steps to minimize risks of food poisoning. The first one is to clean hands, surfaces and utensils as well as fruits and veggies. The second is to seperate your food, Keeping raw, cooked, and ready to eat foods apart. The third is to cook all meat and fish thoroughly and avoid raw eggs. And lastly is to chill, store food properly in fridge or freezer and store prepared foods within 2 hours.
Calories
Calories are a unit used to measure energy; they can measure energy in food or energy your body uses for life processes and physical activity. There is alse calorie balance which can be calories consumed is equal to, less than or greater than calories burned.
Overweight vs obesity
Overweight is when a person is heavier than the standard weight range For his or her height. Obesity is having an excess amount of body fat.
Underweight
Underweight is when a person is less than the standard weight range for his or her height. This can cause decreased ability to fight disease or fatigue.
Healthy weight gain strategies
Some ways to gain weight are, increase your calorie intake, eat often, take second helpings, eat nutritious snacks and build muscle.
Eating disorder
Extreme harmful eating behaviour that can cause serious illness or death. It is a mental disorder and exact causes are unknown.
Anorexia
Anorexia Nervosa is a disorder in which the irrational fear of becoming obese results in severe weight loss from self imposed starvation. A person With anorexia has a desire to be thinner.
Bulimia
Bulmia is a disorder where some form of purging or clearing the digestive tract follows cycles of overeating. Some methods of purging are, vomiting, use of laxatives or diuretics, and excessive exercise. Most people are secretive about purging and many are ashamed or embarrassed.
Binge eating disorder
Binge eating is a disorder characterized by compulsive overeating. People do not purge themselves. People who suffer from Binge eating Disorder, are often overweight or obese.
