NUTR2101 Flashcards
Which macro or micro nutrients yield energy?
Carbs, proteins and fats yield energy which our body converts into fuel, these are the macronutrients as they are consumed in grams and large amounts
Which macro or micro nutrients do not yield energy?
Vitamins and minerals are micronutrients and used in milligrams, smaller amounts, these are crucial for the good function of physiological processes
Are phytochemicals micronutrients?
Phytochemicals are not micronutrients as they have not yet been identified as essential, even though they are used in small amounts similar to vitamins and minerals
Does fibre yield energy?
Fibre doesn’t yield energy, although it is the food for your microbiota, organisms found in your gut, which they can convert to short chain fatty acids. Also aids in stimulating peristalsis.
What form do Carbohydrates come in as?
Carbohydrates come as sugars and also as starch.
Do foods have both sugars and starch?
Foods often have both molecules but can also have one or the other. In dairy products, the sugar is called lactose, which is also a byproduct. Lactose is not as much in hard cheeses as the process removes mist of lactose. Starch is anything from group of grains, starchy vegetables like potato, rice, oats or byproduct produces with use of starch. It is a large network of sugar molecules together that need to be broken down to be absorbed. Since foods are a combination, you generally always have both sugar and starch in them, along with other constituents.
Differentiate between complete and incomplete proteins.
Protein - main sources are plant or animals. Complete protein sources are animal proteins, and incomplete protein sources are plant proteins. Ideally you want to consume complete sources and if you mix 2 sources of incomplete protein, this gives you a complete source of protein. This also comes with lipids and a variety of vitamins and minerals.
What are lipids?
Lipids are a combo of fats and oils. Fats are generally solid at room temperature whereas oils are liquid, lipids are not always visible as they are combined in processing and cooking. Found in whole foods like nuts and avocado, dairy, seeds, coconut. Fatty acid composition, saturated or unsaturated, will determine whether it will be solid or liquid at room temp.
What are the two types of vitamins?
Vitamins are crucial for good function of physiological processes. The two main groups are lipid soluble and water soluble. This determines the way they will be absorbed, transported, excreted, which plays a role in toxicity potential.
What are minerals and what are the two groups?
Minerals are elements not molecules. Two groups are major minerals and trace minerals. Determined by how much are being used and stored in the body. Calcium is up to 1.2kg in the body, whereas iron is about 10 grams. Iron deficient is breathlessness, fatigue, mental health, therefore amount doesn’t directly correlate to importance. Richness of soil relates to the minerals. Places with deficient and poor soil, will show in mineral deficiencies in the population.
What are Phytochemicals?
Phytochemicals are molecules that are not qualified to be vitamins and minerals. They are molecules, but not identified as being essentials. Some have essential functions such as . lutein and zeaxanthin for colour vision. Although there is no criteria as to how much should be consumed.
What are superfoods?
Superfoods - foods in their natural state, therefore naturally high in their natural concentration of specific nutrients such as antioxidants. Although there is no legislation, therefore creating a halo effect. Locally sourced fresh food can be high in these natural nutrients - don’t need to be expensive.
Which nutrients must be included on the nutrition information panel (NIP)?
Energy
Protein
Fat
Saturated fat
Carbohydrates
Sodium
Sugar
What is a poor diet associated with?
Poor diet is associated with cardiovascular diseases, type 2 diabetes, malnutrition and some cancers.
What should the trans-fats intake of the diet be?
The WHO recommends reducing trans-fats to less than 1% of total energy intake, and that industrially-produced trans-fats should be avoided.
What are Diet scoring systems?
Diet scoring systems (also known as diet quality indices) typically rate the quality of your diet based on the different types of foods you eat such as fruit, vegetables, cereals, meat and fish, and some also look at the nutrients we get from these foods such as sodium, sugars, protein, fibre and fats.
What is The NOVA system?
The NOVA system, on the other hand, categorises foods according to the level of processing they have undergone.
What are the 4 categories of the NOVA system?
It has four food categories: (1) unprocessed or minimally processed foods, (2) processed culinary ingredients, (3) processed foods, and (4) ultra-processed foods. FSANZ found that, based on the available evidence, all scoring systems gave similar findings. For example, people with diet quality scores in the lowest 25% in food/nutrient scoring systems have about the same increased risk of adverse health outcomes as people in the highest 25% of ultra-processed food consumption. The food guidance system is targeted to thehealthy generalpopulation, and is aimed at preventing chronic and deficiency diseases. If a product makes a nutrition content claim or health claim about a certain nutrient, e.g. “high in omega-3s”, that nutrient must be listed on the NIP
What is the food guidance system?
a nutrition education system that translates the scientific evidence of the role of diet in health and of the nutritional composition of foods into consumer friendly material. Three main tools are available, the Australian Dietary Guidelines, the Australian Guide to Healthy Eating and the nutrient reference values. In particular, we know that good nutrition contributes to significantly maintaining a healthy weight, the quality of life, the good physical and mental health throughout life, and an overall resistance to infection.
What is the Australian Dietary Guidelines?
Australian Dietary Guidelines showcases that Australian ideology of a healthy, balanced diet and discusses which foods should be avoided, and promoted in order to maintain a balanced diet, and maintain health. Firstly, national surveys are done to indicate the kinds of food people eat, what is common, culturally acceptable and links daily intake with state of health. Along with other studies, dietary patterns are observed in populations, and linked to development of chronic disease and deficiencies in certain nutrients, along with correlated symptoms. Randomised clinical trials are also done to show efficacy of dietary patterns and outcomes of health. This is crucial in reversing disease and improving health or maintaining health. This creates valuable data that indicates how to maintain health and reduce deficiencies through nutrition. National Health and Medical Research Council (NHMRC) provides an analysis of the main foods that are locally found, this aids in indicating where we can get the nutrients we need from. This classifies foods into ‘core’ food groups. Australian Guide for Healthy Eating, is how much of these core food groups do we need to consume on a day to day basis.
What are NRVs?
Nutrient Reference Values (NRVs), The NRVs are nutrient targets aimed at preventing deficiency, toxicity and chronic disease and are age and sex specific based on the available scientific evidence aimed at preventing deficiencies and sometimes toxicities in the general healthy populations.
What is the NHMRC core food group?
The NHMRC Core Food Group analysis determined the types and amounts of foods needed to meet the NRVs. The AGHE is a graphical representation of the Core Food Group analysis.
