Nutrition Flashcards

1
Q

what are the macronutrients

A

carbs, lipids, protein, water

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2
Q

what is the main function of carbs and the role it has on youth

A

to provide fuel for the body, since carbs are rich in glucose which is the preferred fuel of energy for the body
provide energy that is required for metabolism and growth

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3
Q

what the role of fibre

A
  • provides a feeling of fullness
  • acting like a cleaner in the digestive system
  • reduces the amount of cholesterol absorbed which reduces cvd
  • absorbs water which assists in regular bowel movements.
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4
Q

food sources of fiber

A

grains and seed, fruit and veges : apples, bananas

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5
Q

what is the role of protein

A

to build, maintain and repair body cells
to act as a fuel for producing energy

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6
Q

food sources that protein is found in

A

soy products, fish, eggs. chicken

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7
Q

Fats/ Lipids roles

A

to act as fuel for energy
cushions organs and bones
develops cell mebranes

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8
Q

What is the role of monounsaturated fat

A

assist in lowering low density lipoproteins therefore reducing the risk of cvd. Food sources olive oil, peanuts

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9
Q

What is the role of polyunsaturated fat

A

act to lower LDL cholesterol in the bloodstream and increasing High Density Lipoproteins. Prevents blood clots, which decreases the risk of heart attack and stroke Food sources: fish, nuts

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10
Q

Role of Saturated Fat

A

increases LDL
food sources: full cream milk, cream

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11
Q

Trans Fat role

A

increases LDL
contribute to impaired glucose regulation and can lead to diabetes mellitus.
Food sources: processed foods such as pies

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12
Q

role of water

A

to act as a medium for all chemical reactions
aids digestion
weight management when consumed instead of sugary drinks.

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13
Q

What is the main function of calcium? + the food sources

A

required for the building of bones and other hard tissues and prevents osteoporosis.
Food sources: milk, cheese, green leafy vegetables

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14
Q

What is the main function of Iron? + the food sources

A
  • Forms the ‘haem’ part of haemoglobin which is the oxygen carrying part of blood.
  • Essential for the prevention of anemia
    Food Sources: lean red meat. turkey and chicken, brown rice
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15
Q

What is anaemia?

A

a condition characterised by a reduced ability of the body to deliver enough oxygen to the cells due to a lack of healthy red blood cells.

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16
Q

What is sodiums main function + food sources

A
  • Plays a role in the regulation of fluids from the body, including water and blood.
    Food Sources; Table salt, olives, fish
17
Q

What is Vitamin D main function? + food sources

A

role is to absorb calcium from the intestine into the bloodstream.
Food sources: cheese, egg yolk, salmon, tuna

18
Q

What is the role of B Group Vitamins (B1 B2 B3) + food sources

A

essential in the process of metabolising or converting the fuels ( carbs, protein, lipids) into energy
Food Sources: Vegemite, eggs, fish

19
Q

What is the role of Folate (B9) + food sources

A

plays an important role in DNA synthesis and is therefore required for the cells to duplicate during periods of growth.
deficiency in folate can lead to anaemia.
Food sources: green leafy vegetables, citrus fruits

20
Q

What is the main function of Vitamin B12 + food sources

A

The main function is to form red blood cells, so the cells are correct size and shape so it can carry oxygen throughout the body.
Food sources: Meat, eggs, cheese

21
Q

What are the 5 Australian Dietary Guidelines

A
  1. To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.
  2. To have nutritious foods from the 5 groups + water
  3. Limit intake foods containing saturated fat, added salt, added sugars and alcohol.
  4. Promote breastfeeding
  5. store/ prepare food safely.
22
Q

What are some strengths and limitations of the Australian Dietary Guidelines?

A

Strengths:
- More holistic- More than just what to eat. Involves what to do with our food as well as managing food intake and output
- Much more detail with (serving sizes and examples)
- Age specific
Limitations: Less accessible – harder/more effort to
understand

23
Q

Strengths and Limitation of Australian Guide to Healthy eating?

A

Strengths:
- provides basic nutrition advice
- Visual representation
Limitations:
- does not provide information on serving sizes
- composite foods (which are those containing
food from a number of different groups, such
as pizza or a casserole) are not included

24
Q

Strengths and Limitation of Healthy eating pyramid?

A

Strengths:
- provides youth with a simple visual tool
promoting healthy food intake
Limitation:
- serving sizes and provisions for composite foods
are not provided, making it difficult to apply every
day.

25
Q

barriers to healthy eating

A

family- parents only provide unhealthy foods, religion- cannot consume some foods (hindu with beef)

26
Q

What is health star rating

A
  • rates the overall nutritional profile of packaged food.
  • from 1/2 to 5 stars
  • standard way to compare similar packages foods.
27
Q

how to evaluate validity online ?

A

check authors nutritional qualifications, check url (.gov, .edu, .org are trusted), check for references to support claims

28
Q

How does Skipping Meals cause nutritional Imbalance?

A

Concerns:
- More likely to snack on energy dense
foods
- Missing breakfast foods (typically
grains)

Nutritional Imbalance:
- Lack of fibre
-Lack of carbohydrates
- Lack of calcium

29
Q

How does snacking cause nutritional Imbalance?

A

concern: highly processed
imbalance: excess kj’s, exces sugar

30
Q

how to evaluate validity of research?

A

how large was study population, authors nutritional qualifications, references to support claims

31
Q

How does eating outside of home cause nutritional Imbalance?

A

concern: youth often choose fast food
imbalance: excess saturated fats, salt, sugar

32
Q

How does inadequate fruits, vegetables, dairy cause nutritional Imbalance?

A

concern:
- More likely to snack on unhealthy foods
instead
imbalance:
- Lack of fibre
- Lack of vitamins and minerals
- Lack of calcium
- Lack of iron

33
Q

How does SES: Income act as a enabler or a barrier?

A

Barrier: Energy-dense processed foods are often less expensive than nutritious fresh food.
Enabler: Having a higher income generally gives individuals more opportunity to purchase nutrient dense fresh produce more often

34
Q

How does SES: Education act as a enabler or a barrier?

A

Enables: Read and understand nutrition labels.

35
Q

How does SES: Occupation act as a enabler and a barrier?

A

Enabler: Kitchen facilities and the type of food available in and around the workplace
Barrier: When work is stressful people are more likely to turn to instant meals.

36
Q

Compare Nutritionist and a Dietician

A

Similarities: has tertiary qualification.
Differences:
Nutritionist are not qualified to provide medical treatment.
Dietician: provides individual nutritional advice also has completed extra studies.

37
Q

what is the R.E.A.L strategy?

A

R – READ: the URL – non commercial sites such as those ending in .org, .edu and .gov and generally reliable. Others may be commercial.
E - EXAMINE: the site’s contents. Check if material is current and who funds the website or app and the author.
A-ASK: about the author’s name. Can you find details of the author or publisher?
L- LOOK: at the links. What type of pages are they linking to? Are these credible sources and do they end in .gov, .edu or .org?