HHD AOS 2 Flashcards
What are the six categories of nutrients?
- Carbohydrates (including fibre)
- protein
- fats
- vitamins such as vitamin D and B-group vitamins.
- minerals such as calcium, sodium and iron.
- water
What is a macronutrient?
Nutrients that is required by the body in large amounts.
What is a micronutrient?
Nutrients that are required by the body in small amounts.
What is a function of a carbohydrate?
The main function of a carbohydrate is to provide fuel for the body.
Which fuel is preferred for the body?
Glucose is the preferred fuel for the body. Carbohydrates are rich in glucose.
What are some major food sources of carbs?
- vegetables
- rice
- bread
- pasta
- cereals
- fruits (such as oranges, grapes and bananas)
What is a function of fibre?
Reduces cholesterol levels. Fibre reduces the amount of cholesterol absorbed by the body, which reduces the risk of cardiovascular disease later in life.
What are some major food sources of fibre?
- bran
- wholemeal bread
- grains and seeds
- fruit and vegetables, preferably raw or with skins on (excellent sources include raspberries, apples, bananas, oranges, potatoes, broccoli and corn).
What is the function of protein?
- Repair body cells
- Act as a fuel for producing energy
What are some major food sources of protein? (animal)
- eggs
- milk, cheese and other dairy products (except cream)
- beef
- chicken and other poultry
- fish and seafood.
What are some major food sources of protein? (plant)
- soy products (tofu and soy milk)
- legumes
- nuts
- wholegrain cereals
- brown rice.
What is the function of fats?
Fats develop and maintain the cell membrane as well as acting as a fuel for energy.
What are ‘good fats’?
Monounsaturated and polyunsaturated fats.
What is the function of a monounsaturated fat?
Assist in lowering of LDLs cholesterol and can reduce the risk of cardiovascular disease.
What are some major food sources of monounsaturated fats?
Olive oil, canola oil, avocado, nuts, fried goods.
What is the function of a polyunsaturated fat?
Similar function to monounsaturated fats. Omega 6 reduces blood clotting and reduces the risk of a heart attack.
What are some major food sources of polyunsaturated fats?
Fish and most nuts and seeds.
What are ‘bad fats’?
Transaturated and saturated fat.
What is the function of a transaturated fat?
Increases LDL cholesterol and can contribute to cardiovascular disease.
What are some major food sources of transaturated fats?
Some commercially baked and processed foods.
What is the function of a saturated fat?
Increases LDL cholesterol and can decrease HDL cholesterol which can contribute to cardiovascular disease.
What is the function of water?
Water is required for a number of bodily functions including:
- As a medium for all chemical reactions required to provide energy.
- As a key component of many cells, tissues, blood and systems.
- The preferred source of hydration
What are some major food sources of water?
Pure water, Watermelon, Apple, Orange, Lettuce & Cucumber
What is the function of calcium?
Builds the bone and other hard tissues.
