Nutrition Flashcards
Macronutrients?
- Carbohydrates.
- Proteins
- Fats.
Micronutrients?
- Vitamins.
- Minerals.
What are Carbohydrates:
-The main function of carbohydrates is to provide fuel for the body. Because glucose are rich in carbohydrates.
Types of Carbohydrates?
- Pasta
- Potatoes
- Bread
- Oats
- Rice
- Cordial
- Soft drinks
- Vegetables
Fiber:
Provides a feeling of fullness aids with digestion. (Macronutrient)
Types of Fiber?
- Bran
- Wheat
- Apples
- Nuts
- Wholegrain foods
- Vegetables
Protein
Building maintain and repair body cells building soft tissues (muscles & organs), hard tissue (bones) and production of blood. (Macronutrient)
Types of Protein?
- Eggs
- Fish
- Meat
- Dairy
- Tofu
- Lentils
- Legumes
Fats:
Main function: Fuel for energy.
Monounsaturated:
Helps reduce the risks of high cholesterol and disease later in life (heart disease). (Macronutrient)
- Will lead to weight gain if eaten in excess amounts.
Types of Monounsaturated?
- Olive oil
- Nuts
- Canola Oil
- Peanut butter
- Avocados
Polyunsaturated:
- Omega 3 & 6.
Omega 3: promoted electricity of blood vessels, and prevents blood clots.
Omega 6: Decrease the impact of impaired glucose regulation, decreases the risk of developing type 2 diabetes. (Macronutrient)
Types of Polyunsaturated Fats:
OMEGA 3:
- Oily Fish
- Soy
- Canola Oils
OMEGA 6:
- Nuts & seeds
- Corn
- Safflower oils
Saturated Fats:
Increases cholesterol levels in the blood - contribute to heart disease later in life. Sources include foods of animal origin, and are solid at room temperature. (Macronutrient)
Types of Saturated Fats:
- Fatty cuts of meat.
- Full cream milk.
- Cream & cheese.
- Fried take away.
- Baked goods:
- Pastries & biscuits.
Trans Fats:
Found naturally in certain foods, however most are, created when liquid oils converted into solid fat through hydrogenation. (Macronutrient)
Types of Trans Fats:
- Pies.
- Pastries.
- Baked goods.
Water:
- Needed for chemical reactions to provide energy & produce soft tissues.
- Key components of blood = plasma.
- Water intake can assist with weight management as it helps reduce hunger.
Calcium:
Key nutrient for building and maintenance of bone & other hard tissue (teeth & cartilage). (Micronutrient)
Types of Calcium Foods:
- Dairy.
- Milk.
- Cheese.
- Salmon.
- Tofu.
- Sardines.
- Leafy vegetables.
Sodium:
Plays a role in the regulation of fluids from the body including water & water. (Micronutrient)
Types of Sodium foods?
- Table salt.
- Olives.
- Fish.
- Meat (especially pork).
- Cheese.
- Processed foods.`
Iron:
Essential part of blood, forms the “haem” part of hemoglobin - oxygen carrying part. (Micronutrient)
Types of Iron Foods?
- Lean red meat.
- Turkey & chicken.
- Fish (oily) sardines.
- Eggs.
- Nuts.
- Brown rice.
- Tofu.
- Whole meal or brown rice.
Vitamin D:
Assists with the absorption calcium into the blood system. (Micronutrient)
Types of Vitamin D foods:
- Food based (fish, Tuna, Salmon, Mackerel, Sardines).
- Small amounts in beef, liver, cheese & egg yolk.
- Fortified milk, breakfast cereals, orange juice.
Vitamin B1, B2, B3
These are essential so that the process of metabolizing or converting fuels (carbohydrates, fats & proteins) into energy can occur. (Micronutrients)
Types of Vitamin B1, B2, B3 foods?
- Vegemite.
- Wholegrain Bread & cereal.
- Eggs.
- Meats.
- Fish.
- Dark green leafy veg.
- Milk.
Folate (B9):
Our body needs folate to make DNA & other genetic material - essential for growth & development. (Micronutrient)
Types of Folate (B9) Foods?
- Green Leafy veg.
- Citrus fruits.
- Poultry & eggs.
- Fortified cereals, bread, & fruit juice.
Vitamin B12:
Formation of red blood cells. Works with folate ensuring red blood cells are correct size & shape to enable oxygen transportation in the body.
Types of Vitamin B12 foods?
- Mostly food of animal origin contain some vitamin B12, but good sources include meat, eggs and cheese.
What is the health star rating?
Part of food packaging to compare foods in the same category. Rates them from 1/2 stars to 5 stars based on nutritional value - both risk & protective nutrients. Allows individuals to choose which product they prefer to consume.
