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Health > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What are nutrients?

A

Substances that provide nourishment essential for the maintenance of life and for growth

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2
Q

How are nutrients released into the body?

A

When we consume food, they get broken down in the process of digestion which releases the nutrients from the food to our body

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3
Q

What are nutrients used for?

A
  • The functioning of the body and its systems
  • The prevention of many diet-related diseases
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4
Q

How many categories of nutrients are there?

A

Six

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5
Q

What are the different categories of nutrients?

A
  • Carbohydrates (including fibre)
  • Protein
  • Fats
  • Vitamins and minerals
  • Water
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6
Q

What are macronutrients?

A

Foods needed by the body in large amounts

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7
Q

What are the types of macronutrients?

A
  • Carbohydrates
  • Fats
  • Protein
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8
Q

What are micronutrients?

A

Foods needed by the body in small amounts

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9
Q

What are the types of micronutrients?

A

Vitamins and minerals

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10
Q

What are the functions of carbohydrates?

A
  • Provide fuel
  • Body’s preferred source of energy
  • Contains glucose which energises the body
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11
Q

What are the food sources of carbohydrates?

A
  • Bread
  • Fruits
  • Sugar
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12
Q

What is the function of fibre?

A
  • Acts as a cleaner as it travels through the digestive system
  • Provides a feeling of fullness
  • Absorbs water
  • Prevents constipation
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13
Q

What are the food sources of fibre?

A
  • Wholemeal bread
  • Seeds
  • Fruits and vegetables (preferably raw or with skins on)
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14
Q

What are the functions of protein?

A
  • Build, maintain and repair body cells
  • Fuel for producing energy
  • Broken down to use for energy during times of starvation
  • Stored as adipose or fat tissue if eaten in excess
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15
Q

What are the types of sources of protein?

A

Animal sources and plant sources

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16
Q

What are the animal sources of protein?

A
  • Dairy products (excluding cream)
  • Poultry
  • Seafood
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17
Q

What are the plant sources of protein?

A
  • Soy products
  • Wholegrain cereals
  • Nuts
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18
Q

What are the functions of fat?

A
  • Fuel for energy
  • Development + maintenance of cell membranes
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19
Q

What are the 2 types of fats?

A

‘Good’ and ‘Bad’

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20
Q

What are the types of ‘good’ fats?

A
  • Monounsaturated
  • Polyunsaturated
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21
Q

What are the functions of monounsaturated fats?

A
  • Reduce cholesterol
  • Decreases risk of CVD
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22
Q

What are the food sources of monounsaturated fats?

A
  • Avocado
  • Nut butters
  • Olive oil
23
Q

What are the functions of polyunsaturated fats?

A
  • Reduce cholesterol
  • Decreases risk of CVD
24
Q

What are the food sources of polyunsaturated fats?

A
  • Canola oil
  • Fish
  • Soy
25
Q

What are the types of ‘bad’ fats?

A
  • Saturated
  • Trans
26
Q

What are the functions of saturated fats?

A
  • Increase cholesterol
  • Increase risk of CVD
27
Q

What are the food sources of saturated fats?

A
  • Cream
  • Fatty cuts of meat
  • Commercially baked goods
28
Q

What are the functions of trans fats?

A
  • Increase cholesterol
  • Increase risk of CVD
  • Increase risk of type 2 diabetes
29
Q

What are the food sources of trans fats?

A
  • Processed foods
  • Some solid spreads
  • Margarine
30
Q

What are the functions of calcium?

A
  • Building of bone
  • Building of other hard tissues
31
Q

What are the food sources of calcium?

A
  • Most dairy products
  • Fortified orange juice
  • Green-leafy vegetables
32
Q

What are the functions of sodium?

A
  • Regulation of fluids from the body
  • Amount of sodium in the body influences the amount of fluid that stays in the cells
33
Q

What are the food sources of sodium?

A
  • Olives
  • Bread
  • Cheese
34
Q

What are the functions of iron?

A
  • Essential part of blood
  • Forms the ‘haem’ of haemoglobin which is the oxygen-carrying component of blood
35
Q

What are the food sources of iron?

A
  • Lean red meat
  • Fish (particularly oily, fresh, frozen or canned)
  • Bread (especially wholemeal or brown bread)
36
Q

What is the function of Vitamin D?

A

Absorb calcium from the intestine into the bloodstream

37
Q

What are the food sources of Vitamin D?

A
  • Milk fortified with Vitamin D
  • Beef liver
  • Egg yolks
38
Q

What is another source of Vitamin D?

A

Sunlight

39
Q

What are the functions of Vitamin A?

A
  • Important for growth
  • Maintaining healthy vision
  • Cell division
  • Cell differentiation
  • Assists with the immune system by promoting mucus development
40
Q

What are the food sources of Vitamin A?

A
  • Red, yellow and orange fruits
  • Red, yellow and orange vegetables
41
Q

What are the functions of Vitamin C?

A
  • Structure of tissues
  • Building collagen
  • Assisting with absorbing iron
  • Helps with blood production
42
Q

What are the food sources of Vitamin C?

A
  • Citrus fruit
  • Apple
  • Brocolli
43
Q

What are the functions of Vitamin B?

A
  • Metabolising
  • Converting the fuels into energy
44
Q

What are the food sources of Vitamin B?

A
  • Vegemite
  • Milk
  • Wholegrain cereals
45
Q

What are the functions of folate (B9)?

A
  • DNA synthesis
  • Cell duplication during periods of growth
  • Development of red blood cells
46
Q

What are the food sources of folate (B9)?

A
  • Breads fortified with folate
  • Eggs
  • Fruit juices fortified with folate
47
Q

What are the functions of Vitamin B12?

A
  • Formation of red blood cells
  • Works with folate to ensure the red blood cells are the correct size and shape to enable oxygen to be transported throughout the body
48
Q

What are the food sources of Vitamin B12?

A
  • Nutritional yeast
  • Soba noodles (buckwheat)
  • Fortified plant milk
49
Q

What percentage of water is the body made up of?

A

50-75%

50
Q

What are the functions of water?

A
  • Body’s preferred source of hydration
  • Medium for all chemical reactions to provide energy
  • Key component of many cells, tissues, blood and systems
51
Q

What are the sources of water?

A
  • Water
  • Soft drinks
  • Coffee
52
Q

What are the fruit sources of water?

A
  • Tomato
  • Pineapple
  • Watermelon
53
Q

What are the vegetable sources of water?

A
  • Celery
  • Carrot
  • Lettuce

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