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hhd unit 1 > nutrients > Flashcards

nutrients Flashcards

1
Q

6 main nutrient categories

A

carbohydrates, protein, fats, water, vitamins, minerals

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2
Q

carbohydrates food sources

A

bread, rice, pasta, potatoes, oranges, grapes and bananas

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3
Q

carbohydrates functions

A
  • main source of energy as it is the easiest for the body to break down
  • should provide the majority of the energy needed
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4
Q

glycaemic index

A

rates foods that contain carbohydrates from 1-100 based on how quickly they cause blood-glucose levels to rise

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5
Q

metabolism

A

converts the fuel in the food we eat into energy

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6
Q

glucose

A
  • preferred fuel for energy
  • carbs are very rich in glucose
  • glucose=energy
  • sugarrr
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7
Q

carbohydrate deficiency

A
  • low energy levels
  • low energy stores
  • low concentration levels
  • poor sports and academic performance
  • constipations, ibs
  • bowel cancer (Long Term)
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8
Q

carbohydrate excess

A
  • weight gain
  • obesity
  • breathlessness
  • high blood pressure (long term)
  • heart disease (long term)
  • diabetes (long term)
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9
Q

fibre function

A
  • a type of carb
  • travels through the digestive system like a digestive cleaner
  • provides a feeling of fullness (assist in weight maintenance)
  • reduces cholesterol levels (reduces the risk of cardiovascular disease later in life
  • absorbs water which adds bulk to the faeces
  • prevention of colorectal cancer
  • prevents constipation
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10
Q

fibre food soruces

A
  • bran
  • wholemeal bread
  • grains and seeds
  • fruit and vegetables
    *raspberries, apples, bananas, oranges, potatoes, broccoli, corn
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11
Q

fibre deficiency

A
  • constipation
  • ibs
  • cancers (bowel)
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12
Q

fibre excess

A
  • bloating
  • gas
  • constipation
  • excess fibre is stored as fat
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13
Q

protein function

A
  • build, maintain and repair body cells
  • act as a fuel for producing energy when a person doesn’t have enough carbs
  • secondary fuel source
  • contain essential amino acids needed for the body’s functions
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14
Q

protein food sources

A
  • eggs
  • milk
  • cheese
  • beef
  • chicken/poultry
  • fish and seafood
  • tifu
  • soy milk
  • legumes
  • nuts
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15
Q

protein deficiency (long term)

A
  • muscle and lean tissue broken down for energy
  • starvation
  • brittle bones
  • swollen joints
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16
Q

protein excess

A
  • weight gain
  • breathlessness
  • obesity (LT)
  • high blood pressure (LT)
  • heart disease (LT)
  • diabetes (LT)
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17
Q

fats (lipids)

A
  • are a richer fuel for energy than carbs and protein
  • development and maintenance of cell membranes which form an important component of body cells
  • 4 types of fats
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18
Q

types of fats

A

good fats:
- monounsaturated
- polyunsaturated
bad fats:
- trans
- saturated

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19
Q

good fats function

A
  • supporting brain function
  • promoting the health of the heart and blood vessels
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20
Q

monounsaturated fats function

A
  • assist in lowering low-density lipoproteins (LDL, bad cholesterol)
  • decrease the risk of atherosclerosis and cardiovascular disease
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21
Q

HDL

A
  • high density lipoproteins
  • ‘good’ cholesterol
  • increased by polyunsaturated fats
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22
Q

LDL

A
  • low density lipoproteins
  • ‘bad’ cholesterol
  • lowered by poly and mono unsaturated fats.
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23
Q

polyunsaturated fats function

A
  • two main categories: omega-3 and omega-6
  • both omega 3 and 6 lower LDL cholesterol and increase HDL (good cholesterol) which reduces the risk of cardiovascular disease
  • omega-3 promotes elasticity of the blood vessels and prevent blood clots
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24
Q

monounsaturated fats food source

A
  • olive oil
  • avocado
  • canola oil
  • nuts (peanuts, hazelnuts, cashews, almonds and nut butters)
25
Q

polyunsaturated fats food sources

A

omega-3:
- oily fish (tuna, salmon, sardines, mackerel, trout
- canola and soy oils
omega-6:
- nuts (walnuts and brazil nuts)
- seeds,
- oils made from corn, safflower and soy

26
Q

good fats deficiency

A
  • weaker immune system
  • weight loss
27
Q

good fats excess

A
  • can increase the risk of obesity and associated conditions including cardiovascular disease
28
Q

saturated fats food source

A
  • animal origin
  • fatty cuts of red meat such as marbling
  • full cream milk
  • cream
  • cheese
  • fried food
  • pastries and biscuits
29
Q

trans fats functions

A
  • can interfere with cell membranes
  • contribute to high blood glucose levels
  • potentially leads to type 2 diabetes
  • increases LDL, decreases HDL
30
Q

trans fats food sources

A

-pastries
- fried foods
- cakes
- processed foods

31
Q

bad fats excess

A
  • weight gain
  • obesity
  • cardiovascular diseases
32
Q

water function

A
  • all chemical reactions required to provide energy
  • key component to cells, tissues, blood and systems
  • body’s preferred source of hydration
  • assists in weight maintenance as it helps reduce hunger
  • makes up 55-75% of body mass
33
Q

water food sources

A
  • pure water
  • watermelon
  • appke
  • orange
  • tomato
  • pineapple
  • celery
  • lettuce
  • cucumber
  • citrus
  • think: anything “juicy” usually has a high water content
34
Q

water deficiency

A

dehydration
- body systems cannot function properly
- decreased energy
- decreased alertness
- headaches

35
Q

water excess

A
  • kidneys go into overdrive
  • water poisoning
  • overhydration
  • high blood pressure22
36
Q

calcium functions

A
  • building of bone and other hard tissues (teeth and cartilage)
  • super important during rapid periods of growth for achieving peak bone mass which decreases the risk of osteoporosis later in life
37
Q

calcium food sources

A
  • dairy products (milk, cheese, yogurt)
  • sardines, salmon (with bones)
  • green leafy vegetables (spinach, kale)
  • fortified soy milk and orange juice
  • tofu made with calcium sulfate
38
Q

calcium deficiency

A
  • brittle weak bones, fractures
  • weakness and fatigue
  • problems with growth
  • osteoporosis (LT)
39
Q

calcium excess

A
  • loss of appetite
  • nausea and vomiting
  • constipation and abdominal pain
  • tiredness, weakness, muscle pain
  • confusion, disorientation and difficulty thinking
  • headaches
40
Q

sodium function

A
  • regulation of fluids in the body (water and blood)
  • draws water out of cells into the blood > increases blood volume/blood pressure
41
Q

sodium food sources

A
  • salt
  • olives
  • fish
  • meat (pork)
  • cheese
  • bread
  • processed foods
42
Q

sodium deficiency

A
  • convulsions or seizures
  • feeling weak
  • loss of consciousness or coma
  • low blood pressure
  • nasuea or vomiting
43
Q

sodium excess

A
  • cardiovascular diseases
  • heart failure: more sodium = more water being absorbed from the cells into the blood = more blood volume = high blood pressure = heart working harder
  • can result in cardiovascular disease
  • kidney disease can result from prolonged hypertension
44
Q

iron functions

A
  • essential part of the blood
  • forms the ‘haem’ part of haemoglobin which carries oxygen around our bodies
45
Q

iron food sources

A
  • lean red meat usually absorbed the best
  • poultry
  • oily fish
  • eggs
  • nuts
  • brown rice
  • tofu
  • wholemeal bread
  • leafy green vegetables (broccoli, spinach, kale)
46
Q

iron deficiency

A
  • fatigue and lack of energy
  • shortness of breath, chest pain
  • rapid heartrate
  • iron anemia
47
Q

vitamin d functions

A
  • absorption of calcium and healthy bone development
  • cell growth and development
  • mostly absorbed from the sun
48
Q

vitamin d food sources

A
  • fish
  • meat
  • eggs
  • fortified milk
49
Q

vitamin d deficiency:

A
  • bone and muscle fractures
  • pain and weakness
  • cant absorb as much calcium
50
Q

fortified

A

means humans have added a particular nutrient into the product such as vitamin D or calcium

51
Q

vitamin B-group B1, B2, B3 functions

A
  • red blood cell development
  • brain development and mood regulation
  • converts fuel to energy
52
Q

vitamin b food sources

A
  • milk
  • poultry
  • nuts
  • black beans
53
Q

vitain b deficiency

A
  • difficulty breathing
  • anemia
  • slow growth
54
Q

vitamin B9
folate functions

A
  • red blood cell formation
  • cell growth
  • dna synthesis during growth
  • important in pregnancy
55
Q

vitamin B9
folate food sources

A
  • beans
  • legumes
  • citrus
56
Q

vitamin B9
folate deficiency

A
  • fatigue
  • weakness
  • folate anemia
57
Q

vitamin B12 functions

A
  • development and function of the central nervous system
  • ensures RBC are the correct size and shape
58
Q

vitamin b12 food sources

A
  • only found in animal products (difficult for vegans and vegetarians to consume enough)
  • eggs
  • meat
  • poultry
  • shellfish
59
Q

vitamin B12 deficiency

A
  • anemia
  • neurological damage

hhd unit 1 (10 decks)

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