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Health And Human Development > Macro and Micro Nutrients > Flashcards

Macro and Micro Nutrients Flashcards

1
Q

List Macro Nutrients

A
  • Proteins
  • Carbohydrates
  • Fibre
  • Fats
  • water
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2
Q

List Micro Nutrients

A
  • Folate
  • Vitamin B12
  • Vitamin C
  • Vitamin A
  • Vitamin D
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3
Q

Define Protein

A

Macronutrient made from amino acids that is necesary for the growth, mainenance and repair of body tissue

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4
Q

Protein

A
  • Enables growth and repair of body tissue
  • secondary source of energy
  • Regulates body
    • hormones, anitbodies etc
  • transports substances around the body

Sources

  • Fish
  • nuts
  • eggs
  • legumes
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5
Q

Define Carbohydrate

A

Macronutrient made from monosaccharieds which are the body’s most important source of energy

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6
Q

Carbohydrates

A

Simple form

  • Glucose

Purpose

  • Primary source of energy
  • by using carbs instead of proteins for energy, can promote repair of body

Sources

  • Breads/grains
  • potatos
  • pasta
  • banana
  • corn
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7
Q

Define Fibre

A

Complex Carbohydrate found in plants that remains mostly undigested as it travels through the digestive tract

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8
Q

Soluble Fibres

A

Types of Fibre found in planc cell walls that dissolves or swells in water

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9
Q

Insoluble Fibres

A

Type of fibre found in plant cell walls that doesn’t dissolve in water

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10
Q

Resistant FIbres

A

Startch that acts like fibre by resisting digestion

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11
Q

Fibre

A
  • 3 types
    • Soluble
    • insoluble
    • resistant
  • Helps with digestion
  • Produces Bulk which attaches to waste
    • moves through intestines more
  • Lack of fibre
    • means that food spends longer time in bowels, meaning that the digestive tract is exposed to carcinogens more
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12
Q

Define Fats

A

Fats are a macronutrient made from fatty or oily compounds that is insoluble in water and is necessary to provide and store energy in the body

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13
Q

Unsaturated Fats

A

Good Fats

Monounsaturated

  • with only single bonds
  • can be made by the body
  • eg. avocado, olive oil, sesame

Polyunsaturated

  • double bonds in structure
  • cannot be made by body, therefore need to be eaten
  • Omega 3, Omega 6, polyunsaturated fatty acids
  • eg. vegetable oils, fish oils, oily fish
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14
Q

Saturated Fats

A

Bad Fats

  • No double bonds
  • semi-solid
  • can be made by body
  • associated with heart disease, high b/p
  • eg. meats, eggs, cream, whole milk
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15
Q

Trans Fats

A

REALLY bad

  • Partially hydrogenated
    • makes them more saturated and more firm
  • More bad effect on health
  • eg. cakes, biscuits, deep fried food
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16
Q

Purpose of Fats

A
  • Carry Fat soluble vitamins around body
    • A,D,E,K
  • Satisfies hunger
  • shock absorber
  • insulates body
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17
Q

Define Water

A

A Macro Nutrient that is an essential component of all body tissues and performs many important functions including digestion, transportation, lubrication, regulation and elimination

18
Q

Water

A
  • Most abundant substance in body
  • can survive for 8 weeks w/o food with water

Purpose

  • Helps transport water soluble nutrients around the body
  • Gets rid of wastes
  • regulates body temperature

Sources

  • Liquids
    • water, juice, soup
  • Water rich foods
    • fruit veges, watermelon
  • body makes water
    • by-product of metabolism
19
Q

Define Vitamins

water and fat soluble

A

Micornutrients that function with enzymes to speed up the chemical reactions necessary for body functionings including energy production.

Water Soluble

  • Vitamin C
  • Folate
  • B12

Fat Soluble

  • Vitamin A
  • Vitamin D
20
Q

Purpose of Vitamin C

A
  • collagen production
  • acts as anitoxidant
  • assists in healing woulds
  • assists in hormone production
  • Helps absorb other vitamins
21
Q

Defficiency and Sources of Vitamin C

A

Defficient

  • Scurvy
    • bleeding, infection, wounds not healing

Sources

  • Oranges, capsicum, mango, pineapple
22
Q

Folate Purpose

A
  • Works with B12
  • assists in cell division during growth
  • critical to healthy development in foetus
  • assist in red blood cell maturation
23
Q

Deficiency and Sources of Folate

A

Deficcient

  • during pregnancy
    • neural defects (spina bifida)

Sources

  • Oranges
  • muesli
  • strawberries
  • avocado
  • broccoli
24
Q

Purpose Vitamin B12

A
  • Assists in Folate
  • formation and maturation of red blood cells
  • assists in energy production
  • assists in normal nerve functions
  • assists in cell formation
25
Q

Deficiency and Sources of B12

A

Deficiency

  • Tiredness
  • sore tongue
  • memory loss
  • anaemia
  • heart palpations

Sources

  • Meats
    • chicken
  • Milk
  • Eggs
  • Sardines
26
Q

Purpose of Vitamin A

A
  • Maintains normal vision
  • assists in formation of cells
  • assists in body’s immune system
  • antioxidants
27
Q

Deficiency and Sources of Vitamin A

A

Deficiency

  • Infection
  • night blidness
  • poor eye health

Sources

  • Carrots
  • broccoli
  • milk
  • canteloupe
28
Q

Purpose of Vitamin D

A
  • Assists in absorption of calcium
  • assists in skin cell production
29
Q

Deficiency and Sources of Vitamin D

A
  • Lack of bone strength
  • rickets
  • asteomalcia

Sources

  • Eggs
  • meat
  • butter
  • milk
  • peppercorns
  • sunlight
30
Q

Define Minerals

A

Inorganic compounds needed, in small amounts, for the health, growht and optimal functions of the body

  • all of the below are measured in mg per day
31
Q

Purpose of Calcium

A
  • Major function to form and maintain bones and teeth
  • normal blod clots
  • activity of some enzymes
  • contraction of muscles
  • regulation of heart beat
32
Q

Deficiency and Sources of Calcium

A

Deficient

  • Muscle pains, spasms
  • osteoporosis
  • decreased grwoth in children

Sources

  • Milk
  • cheese
  • yoghurt
  • broccoli
33
Q

Purpose of Flouride

A
  • Assists in straightening of tooth enamel
  • assists in calcium uptake
  • assists in strengthening of bones
34
Q

Sources and Deficient of Flouride

A

Deficient

  • Dental Cavities due to weakend enamel

Sources

  • Flourinated drinking water
  • tea
  • seaweed
35
Q

Purpose of Iodine

A
  • Assists in formation of thyroxine
    • 3/4 of iodine found in thyroid gland
    • iodine becomes part of thyroxine
  • Controls Rate of Metabolism
    • thyroxine controls the rate that cells use energy
  • Assists in stimulating rate of growth
    • thyroxine stimulates protein synthesis
      • Brain and CNS development
36
Q

Deficient and Sources of Iodine

A

Deficient

  • Goitre
    • enlarged thyroid
    • slow metabolism
  • Cretinism
    • brain damage in children

Sources

  • Iodised Salt
  • seafood
  • seaweed
  • molasses
37
Q

Defiecient and Sources of Iron

A

Defiecient

  • Assists in formation of haemoglobin
    • carries oxygen around the blood
  • Helps form myoglobin
    • Stores oxygen in muslces

Sources

  • _Liver,_Kidneys, beef, oysters
  • leafy greens
  • wholegrain cereals
  • legumes, nuts, seeds
38
Q

Purpose of Iron

A
  • assists in formation of haemoglobin
    • carries Oxygen in the blood
  • Helps form myoglobin
    • stores oxygen in muscles
39
Q

Purpose of Phospuorus

A
  • Assists in formation of bones and teeth
    • Works with calcium
  • assists in release of energy
  • structural part of cell membranes
  • structural part of DNA and RNA
40
Q

Defeciency and Sources of Phosphorus

A

Deficient

  • Very Rare
  • bone loss
  • decreased growth
  • poor tooth development

Sources

  • Only 50% of phosphorus consumed
  • Dairy
  • Chicken
  • Portk
  • Fish
  • Eggs
  • Plants(nuts, legumes, seeds etc)
41
Q

Define Glycemic Index

A

Index that ranks a food containing carbohydtrates by the spped at which the food raises the blood glucose level once eaten

Health And Human Development (4 decks)

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