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Health studies (yr 10) > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Macronutrients?

A
  • Carbohydrates.
  • Proteins
  • Fats.
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2
Q

Micronutrients?

A
  • Vitamins.
  • Minerals.
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3
Q

What are Carbohydrates:

A

-The main function of carbohydrates is to provide fuel for the body. Because glucose are rich in carbohydrates.

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4
Q

Types of Carbohydrates?

A
  • Pasta
  • Potatoes
  • Bread
  • Oats
  • Rice
  • Cordial
  • Soft drinks
  • Vegetables
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5
Q

Fiber:

A

Provides a feeling of fullness aids with digestion. (Macronutrient)

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6
Q

Types of Fiber?

A
  • Bran
  • Wheat
  • Apples
  • Nuts
  • Wholegrain foods
  • Vegetables
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7
Q

Protein

A

Building maintain and repair body cells building soft tissues (muscles & organs), hard tissue (bones) and production of blood. (Macronutrient)

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8
Q

Types of Protein?

A
  • Eggs
  • Fish
  • Meat
  • Dairy
  • Tofu
  • Lentils
  • Legumes
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9
Q

Fats:

A

Main function: Fuel for energy.

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10
Q

Monounsaturated:

A

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.

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11
Q

Types of Monounsaturated?

A
  • Olive oil
  • Nuts
  • Canola Oil
  • Peanut butter
  • Avocados
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12
Q

Polyunsaturated:

A
  • 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)
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13
Q

Types of Polyunsaturated Fats:

A

OMEGA 3:
- Oily Fish
- Soy
- Canola Oils
OMEGA 6:
- Nuts & seeds
- Corn
- Safflower oils

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14
Q

Saturated Fats:

A

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)

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15
Q

Types of Saturated Fats:

A
  • Fatty cuts of meat.
  • Full cream milk.
  • Cream & cheese.
  • Fried take away.
  • Baked goods:
  • Pastries & biscuits.
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16
Q

Trans Fats:

A

Found naturally in certain foods, however most are, created when liquid oils converted into solid fat through hydrogenation. (Macronutrient)

17
Q

Types of Trans Fats:

A
  • Pies.
  • Pastries.
  • Baked goods.
18
Q

Water:

A
  • 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.
19
Q

Calcium:

A

Key nutrient for building and maintenance of bone & other hard tissue (teeth & cartilage). (Micronutrient)

20
Q

Types of Calcium Foods:

A
  • Dairy.
  • Milk.
  • Cheese.
  • Salmon.
  • Tofu.
  • Sardines.
  • Leafy vegetables.
21
Q

Sodium:

A

Plays a role in the regulation of fluids from the body including water & water. (Micronutrient)

22
Q

Types of Sodium foods?

A
  • Table salt.
  • Olives.
  • Fish.
  • Meat (especially pork).
  • Cheese.
  • Processed foods.`
23
Q

Iron:

A

Essential part of blood, forms the “haem” part of hemoglobin - oxygen carrying part. (Micronutrient)

24
Q

Types of Iron Foods?

A
  • Lean red meat.
  • Turkey & chicken.
  • Fish (oily) sardines.
  • Eggs.
  • Nuts.
  • Brown rice.
  • Tofu.
  • Whole meal or brown rice.
25
Q

Vitamin D:

A

Assists with the absorption calcium into the blood system. (Micronutrient)

26
Q

Types of Vitamin D foods:

A
  • Food based (fish, Tuna, Salmon, Mackerel, Sardines).
  • Small amounts in beef, liver, cheese & egg yolk.
  • Fortified milk, breakfast cereals, orange juice.
27
Q

Vitamin B1, B2, B3

A

These are essential so that the process of metabolizing or converting fuels (carbohydrates, fats & proteins) into energy can occur. (Micronutrients)

28
Q

Types of Vitamin B1, B2, B3 foods?

A
  • Vegemite.
  • Wholegrain Bread & cereal.
  • Eggs.
  • Meats.
  • Fish.
  • Dark green leafy veg.
  • Milk.
29
Q

Folate (B9):

A

Our body needs folate to make DNA & other genetic material - essential for growth & development. (Micronutrient)

30
Q

Types of Folate (B9) Foods?

A
  • Green Leafy veg.
  • Citrus fruits.
  • Poultry & eggs.
  • Fortified cereals, bread, & fruit juice.
31
Q

Vitamin B12:

A

Formation of red blood cells. Works with folate ensuring red blood cells are correct size & shape to enable oxygen transportation in the body.

32
Q

Types of Vitamin B12 foods?

A
  • Mostly food of animal origin contain some vitamin B12, but good sources include meat, eggs and cheese.
33
Q

What is the health star rating?

A

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.

Health studies (yr 10) (5 decks)

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