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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
What are the types of 'bad' fats?
- Saturated - Trans
26
What are the functions of saturated fats?
- Increase cholesterol - Increase risk of CVD
27
What are the food sources of saturated fats?
- Cream - Fatty cuts of meat - Commercially baked goods
28
What are the functions of trans fats?
- Increase cholesterol - Increase risk of CVD - Increase risk of type 2 diabetes
29
What are the food sources of trans fats?
- Processed foods - Some solid spreads - Margarine
30
What are the functions of calcium?
- Building of bone - Building of other hard tissues
31
What are the food sources of calcium?
- Most dairy products - Fortified orange juice - Green-leafy vegetables
32
What are the functions of sodium?
- Regulation of fluids from the body - Amount of sodium in the body influences the amount of fluid that stays in the cells
33
What are the food sources of sodium?
- Olives - Bread - Cheese
34
What are the functions of iron?
- Essential part of blood - Forms the 'haem' of haemoglobin which is the oxygen-carrying component of blood
35
What are the food sources of iron?
- Lean red meat - Fish (particularly oily, fresh, frozen or canned) - Bread (especially wholemeal or brown bread)
36
What is the function of Vitamin D?
Absorb calcium from the intestine into the bloodstream
37
What are the food sources of Vitamin D?
- Milk fortified with Vitamin D - Beef liver - Egg yolks
38
What is another source of Vitamin D?
Sunlight
39
What are the functions of Vitamin A?
- Important for growth - Maintaining healthy vision - Cell division - Cell differentiation - Assists with the immune system by promoting mucus development
40
What are the food sources of Vitamin A?
- Red, yellow and orange fruits - Red, yellow and orange vegetables
41
What are the functions of Vitamin C?
- Structure of tissues - Building collagen - Assisting with absorbing iron - Helps with blood production
42
What are the food sources of Vitamin C?
- Citrus fruit - Apple - Brocolli
43
What are the functions of Vitamin B?
- Metabolising - Converting the fuels into energy
44
What are the food sources of Vitamin B?
- Vegemite - Milk - Wholegrain cereals
45
What are the functions of folate (B9)?
- DNA synthesis - Cell duplication during periods of growth - Development of red blood cells
46
What are the food sources of folate (B9)?
- Breads fortified with folate - Eggs - Fruit juices fortified with folate
47
What are the functions of Vitamin B12?
- 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
What are the food sources of Vitamin B12?
- Nutritional yeast - Soba noodles (buckwheat) - Fortified plant milk
49
What percentage of water is the body made up of?
50-75%
50
What are the functions of water?
- Body's preferred source of hydration - Medium for all chemical reactions to provide energy - Key component of many cells, tissues, blood and systems
51
What are the sources of water?
- Water - Soft drinks - Coffee
52
What are the fruit sources of water?
- Tomato - Pineapple - Watermelon
53
What are the vegetable sources of water?
- Celery - Carrot - Lettuce

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