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Health and Human > Nutrients > Flashcards

Nutrients Flashcards

1
Q

Nutrients are used for…

A
  • Efficient functioning of the the body and it’s systems
  • Prevention of many diet related diseases
    (Hypertension, Type 2 diabetes, obesity)
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2
Q

What are the 6 main nutrients?

A

Macronutrients:

  • Carbohydrates
  • Protein
  • Fats

Micronutrients:

  • Vitamins
  • Minerals
  • Water
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3
Q

Carbohydrates

A

Function:
Provide fuel for the body
Your body breaks down Carbohydrates into Glucose.
Glucose is the preferred fuel for our body

Glucose not used by the body is stored as adipose (fat tissue)
Too much causes glucose to convert to fat.

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4
Q

Carbohydrates Food Sources

A

Found in plant based foods, and sugar.

  • Vegetables
  • Rice
  • Bread
  • Pasta
  • Cereals
  • Fruits
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5
Q

Carbohydrate: Fibre

A

A type of Carbohydrate required for optimal health and wellbeing of young people.

  • Acts as a cleaner for the digestive system
  • Slows glucose absorption
  • Can’t be absorbed by the body
  • Reduces cholesterol absorption
  • Absorbs water. More fibre = More water
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6
Q

Carbohydrate: Fibre Food Sources

A
  • All food of plant origin
  • Wholemeal bread
  • Fruit and Veg
  • Grains and seeds
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7
Q

Protein

A

The main function is to Build, Maintain and Repair body cells.
Provides the body with fuel.

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8
Q

Protein Food Sources

A
  • Eggs
  • Meat
  • Nuts, lentils, and beans
  • Milk, cheese, and other dairies
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9
Q

Fats

A

(Or Lipids)
Act as a fuel for energy
Richer source of energy than carbohydrates and protein.
Required to help develop and maintain cell membranes.

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10
Q

Cell Membrane

A

The cells responsible for

  • Maintaining the structure of cells
  • Transport of nutrients/gases/waste in and out of of the cells
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11
Q

Monounsaturated and Polyunsaturated Fats

A

Good fats

  • Help reduce levels of cholesterol
  • Promoting health of the heart and blood vessels.
  • help reduce the risk of diet-related disease later in life

Mono: Olive oil, avocado, nuts and nut butters
Poly: Omega 3 (fish) and Omega 6 (nuts)

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12
Q

Water

A

A nutrient that forms the basis of blood, digestive juices, urine, and perspiration
Contained in lean muscle, fat, and bone.
We can get it out of a tap and watermelon.
The amount of water needed depends on body size, metabolism, the weather, the food we are eating, and our activity levels.

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13
Q

Calcium

A

Required for the building of bone and other hard tissues such as teeth and cartilage. It is vital during youth and helps achieve optimal bone mass later in life.
It is good for bones and teeth and can prevent osteoporosis.

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14
Q

Sodium

A

A mineral that helps to regulate the level of fluids within the body and its cells. The amount of fluid in the blood influences the amount of fluid that stays in the cells. It can be found in salt

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15
Q

Iron

A

A mineral that helps to make up blood (haemoglobin), prevents anaemia and can be found in lean red meat

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16
Q

Vitamin D

A

Gained from exposure to the Sun
Help calcium be absorbed from the intestine
Found in fish

17
Q

B-Group vitamins B1, B2, and B3

A

Thiamine, Riboflavin, niacin

Assist the process of metabolising or converting the fuels into energy

18
Q

Folate

A

A group B vitamin
Essential for optimal health, wellbeing, and DNA synthesis.
Help avoid anaemia in youth. Vital for neural tube development prenatally.
Found in green leafy vegetables

19
Q

Vitamin B12

A

A group B vitamin that helps with the formation if red blood cells
Found in fish

20
Q

The Australian Guide to Healthy Eating

A 
Looks similar to a plate
Divides foods into 
- Grain
- Vegetables/legumes
- Lean meats
- Fruit 
- Dairy
21
Q

Healthy Eating Pyramid

A

A triangular prism-shaped food model
Places food you should eat most at the bottom
The food you should eat less at the top

22
Q

Health Star Rating

A

A food rating system that grades food on energy, saturated fat, sugars, sodium and fibre?

23
Q

Short term consequences of nutritional imbalance

A

Fluctuation in blood glucose levels, a drop in energy levels, an inability to socialise or exercise.

24
Q

Long term consequences of nutritional imbalance

A

Dental caries, overweight and obesity, increased risk of disease, underweight and anaemia

25
Q

Nutritionist

A

A nutrition professional will provide advice to individual, community group or population.

26
Q

Dietitian

A

A nutrition professional will provide advice to individual

27
Q

R.E.A.L

A

A strategy that encourages people to READ the URL EXAMINE the site’s contents, ASK about the author and LOOK at the links.

28
Q

Food marketing tactics

A

Immersive marketing, infiltration of social media, collection of personal data, location-based mobile marketing, celebrity endorsements, product placement and marketing by social influencers/bloggers.

29
Q

Social, Cultural, and Political factors

A

Social:
Family, friends, Socioeconomic status (income, education and occupation) and information gained by social media.

Cultural:
Religion, Ethnicity and Gender

Political:
Food policies/laws, health promotion and food labelling.

30
Q

Saturated and trans fats

A 
Known as 'Bad Fats'
Increase Cholesterol levels in the blood
Contribute to cardiovascular disease
- Fatty cuts of meat
- Full cream milk
- Cream
- Cheese
- Fried takeaway food
- Pastries and biscuits
31
Q

Water Functions

A
  • A medium for all chemical reactions required to provide energy
  • A key component of many cells, tissues, blood, and systems
  • Water is the body’s preferred source of hydration
32
Q

Calcium Food Sources

A

Found in dairy products.

  • Sardines and salmon (with bones)
  • Green leafy vegetables
  • Fortified orange juice or soy milk.
33
Q

Sodium Food Sources

and effects

A
  • Table sault
  • Olives
  • Fish
  • Meat (especially pork)
  • Cheese
  • Processed foods
    Too much sodium can cause: Heart failure and Strokes/heart attack

Health and Human (2 decks)

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