nutrition Flashcards
food selection models - ADG - the nutritional needs of population groups
australian dietary guidelines
- To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.
- Enjoy a wide variety of nutritious foods from the 5 food groups (vegetables, fruit, grains/cereals, meat/alternatives and dairy/alternatives) every day. And drink plenty of water.
- Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
- Encourage, support and promote breastfeeding.
- Care for your food; prepare and store it safely.
achieve and maintain a healthy weight
- be physically active
- physical activity is an important part of a healthy active life
- health weight is associated with a reduced risk of chronic disease
- unhealthy weight refers to being underweight or overweight or obese
- children or adolescents should be physically active every day to ensure energy intake equals energy output
- children adolescents should have their growth checked regularly to ensure growth and development is normal
- choose amounts of nutritious food and drinks to meet energy needs
- older people should eat nutritious foods to ensure adequate nutritive intake or keep a healthy weight
- older people should keep physically active to help maintain muscle strengths or a healthy weight
enjoy a wide variety of nutritious foods from the five groups every day
- vegetables, fruit, grain, protein foods, dairy and/or their alternatives
- provides a range of different nutrients to the body
- promotes good health and can help reduce risk of diet related diseases
- keeps a diet interesting with different flavours or textures
limit intake of foods containing saturated fat, added salt, added sugars and alcohol
- consumption of energy dense or nutrient poor discretionary foods and drinks should be limited
- elderly have reduced energy requirements so should choose nutritive dense foods
- all population groups benefit to prevent diet related diseases such as malnutrition or obesity or cardiovascular disease or type 2 diabetes
- read labels to choose lower sodium options among similar foods
- do not add salt to foods in cooking or at the table
- high salt diet contributes to hypertension or stroke
- limit intake of foods high in saturated fats or drinks containing added sugars
- replace high fat foods which contain predominantly saturated fats with foods which contain predominantly polyunsaturated or monounsaturated fats or includes confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy or sports drinks
- leads to greater accumulation of fats
- if you choose to drink alcohol, limit intake
encourage, support and promote breastfeeding
- breastmilk contains many unique compounds
- reduces the risk of infection
- provides immunity or protects against conditions such as diarrhoea
- provides major health benefits to infants
- accelerates mother’s recovery from childbirth
- provides all the nutritional requirements to support the growth or development of infants up to six months of age
- protects against obesity or hypertension or some chronic diseases late in life
anaemia
- guideline 2: enjoy a wide variety of nutritious foods from these five groups every day.
- the richest and most easily absorbed source of iron is red meat such as beef and lamb. Pork and chicken contain moderate amounts of iron and fish contains smaller amounts. The iron from meat, poultry and fish is particularly well absorbed into the body.
- iron is also found in plant foods such as legumes, whole grains and leafy green vegetables. The body does not absorb iron from plant (non-haem) sources as easily as iron from meat (haem) sources. Foods rich in Vit C assist with absorption of iron, whereas tannins in coffee and tea and phosphates (present in eggs and milk) inhibit absorption. The nonhaem iron in plant foods is poorly absorbed or its absorption is inhibited by other nutrients or non-nutrients present.
osteoporosis
- guideline 2 : enjoy a wide variety of nutritious foods from the five food groups every day.
- eat foods rich in calcium – dairy foods, firm cheeses, yoghurt, fortified soy drinks, sardines, firm tofu, almonds, dried figs, salmon – canned and in brine with bones. Adequate intake of Vit D is important to enable the body to absorb calcium. Only limited food groups contain Vit D and only in small amounts. Egg yolk, oily fish like salmon and mackerel and liver. Consume low fat dairy products.
malnutrition
- guideline 1 : Achieve and maintain a healthy weight.
- guideline 2 : Enjoy a wide variety of nutritious foods from the five food groups every day.
- Vegetables and legumes are nutrient dense. Low in KJ’s, good sources of minerals, vitamins and dietary fibre, phytochemicals such as carotenoids. Nearly all vegetables contain Vit C. Legumes are also a good source of protein, iron, zinc, folate and carbohydrate
obesity
- Guideline 1: Achieve and maintain a healthy weight
- Guideline 2 : Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
- Many foods that are readily available are energy dense – they are cheap, readily available, moreish because they have a lot of fat, sugar and salt. Preventing excess weight gain is a matter of finding the balance between intake of energy from food and exercise.
The number of serves of food should be guided by the AGHE
Limit intake of unhealthy saturated fats contained in pastries, pizzas, processed meats, donuts
Limit the intake of sugary drinks
Limit intake of lollies, chocolate, cake, biscuits, sweet pastries that are high in kilojoules.
Eat more fruit
Eat more grain foods, mostly wholegrain and high fibre.
Enjoy low fat dairy products.
- Many foods that are readily available are energy dense – they are cheap, readily available, moreish because they have a lot of fat, sugar and salt. Preventing excess weight gain is a matter of finding the balance between intake of energy from food and exercise.
cardiovascular disease
- guideline 1: achieve and maintain a healthy weight.
- Healthy weight is associated with reduced risk of chronic disease, including cardiovascular disease.
- Exercise
- The quantities of food outlined in the AGHE should not be exceeded.
- guideline 3: limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
diabetes
- guideline 1: achieve and maintain a healthy weight.
- guideline 3: limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
food sources and impact of macronutrient and water intake on health
protein – complete and incomplete
complete: the proteins in animal foods such as meat, fish, poultry, eggs and milk contain all 9 essential amino acids and are called complete proteins.
- meat, fish, chicken, eggs, milk, cheese, soybeans
incomplete: because plant proteins contain some, but usually not all, essential amino acids, they are called incomplete protein. the nutritional value of incomplete proteins is improved if they are mixed with complete proteins. - nuts, legumes, dried beans, cereals, grains
why do we need protein:
- for growth, maintenance and repair of every cell in the body. In children, new cells are constantly being built. Adults need protein for new tissues, hair and nails.
- for production of enzymes, hormones and the cellular material known as genes.
- as a secondary source of energy.
protein is a nutrient made up of the elements carbon, hydrogen, oxygen and nitrogen. It is the only nutrient that supplies the body with nitrogen. carbon, hydrogen, oxygen and nitrogen combine to form chemical substances called amino acids.
- 9 of 21 amino acids are called essential amino acids because they cannot be made in the body and must be supplied by food.
food sources and impact of macronutrient and water intake on health
carbohydrates – starches
polysaccharides - starch is found in cereals (such as wheat, rice and corn), cereal products (pasta and bread) and vegetables (potatoes and peas)
Carbohydrate, which is produced by the process of photosynthesis in plants, is a nutrient made up of carbon, hydrogen and oxygen.
food sources and impact of macronutrient and water intake on health
carbohydrates – sugars
- monosaccharides and disaccharides
- Monosaccharides – glucose, fructose and galactose (examples: honey, dried fruits, fruit jams)
- Disaccharides – sucrose, lactose, maltose (examples: table sugar and syrups)
Carbohydrate, which is produced by the process of photosynthesis in plants, is a nutrient made up of carbon, hydrogen and oxygen.
food sources and impact of macronutrient and water intake on health
carbohydrate - fibre - solubule
slows digestion, evens out glucose levels, lowers plasma cholesterol levels eg. oats, barley, fruits, vegetables, legumes
dietary fibre is those parts of the edible parts of plants that are resistant to digestion and absorption in the small intestine. usually they are completely or partially fermented in the large intestine
food sources and impact of macronutrient and water intake on health
carbohydrate - fibre - insoluble
promotes regular bowel movements - wheat bran, high fibre cereals, brown rice, wholemeal bread
dietary fibre is those parts of the edible parts of plants that are resistant to digestion and absorption in the small intestine. usually they are completely or partially fermented in the large intestine
food sources and impact of macronutrient and water intake on health
carbohydrate - fibre - resistant starch
feeds beneficial bacteria in the large bowel, which improves its function and reduces risk of disease - legumes (lentils and beans), cold cooked potatoes, cold pasta, firm bananas, wholegrains.
dietary fibre is those parts of the edible parts of plants that are resistant to digestion and absorption in the small intestine. usually they are completely or partially fermented in the large intestine
food sources and impact of macronutrient and water intake on health
carbohydrate - cellulose
polysaccharides - cellulose forms the structure of plants and is found in plant foods.
dietary fibre is those parts of the edible parts of plants that are resistant to digestion and absorption in the small intestine. usually they are completely or partially fermented in the large intestine
food sources and impact of macronutrient and water intake on health
lipids - saturated fats and oils
- those that contain the maximum amount of hydrogen in each molecule
- ‘the bad’ and are ‘discretionary foods’ according to the AGHE and are to be consumed sometimes in small amounts because of the link between consumption and heightened/elevated blood cholesterol and cardiovascular disease (coronary heart disease) - tend to increase LDL in the blood.
- found in: found in animal and plant foods – fatty meats, dairy products, palm and coconut products, commercially baked products
-
trans fats - trans fatty acids:
- are formed when liquid vegetable oils are partially hardened, mainly for use in cooking fats for deep frying and shortening for baking. They are found mainly in commercial foods such as pies, pastries, cakes biscuits and buns. Trans fats, like saturated fats, can increase bad cholesterol and may also decrease good cholesterol in our blood
food sources and impact of macronutrient and water intake on health
lipids - unsaturated fats and oils
-
monounsaturated and polyunsaturated
- called ‘good fats’ as they decrease cholesterol
- AGHE suggest that these should be consumed in small amounts each day
- found in: sunflowers, oilive and canola oils, margarines, in nuts, seeds fish and soy foods (tofu), avocado
- polyundaturated fats
- found in fish, nuts and seed oils
- essential for health
- two categories: omega 3 and omega 6
- essential fatty acids- called essential fatty acids because the body can’t make them from scratch
food sources and impact of micronutrient intake on health
fat-soluble - vitamin A
-
retinol
- includes carotene, which is converted to Vit A in the intestines.
- why:
- Assists with eyesight (especially night vision)
- Healthy skin and the tissues lining the nose, mouth and lungs
- Normal growth of children, especially bones and teeth
- Resistance to infection
- Food Sources –
- retinol – liver, oily fish, full cream milk, cheese, egg yolk, margarine, butter
- beta-carotene – dark green and orange fruits and vegetables such as apricots, pawpaw, mango, rockmelon, carrots, pumpkin, spinach, broccoli
- deficiency – night blindness, retarded growth
- overdose – liver and bone damage, hair loss, double vision, vomiting , headaches, birth defects
food sources and impact of micronutrient intake on health
fat soluble - vitamin D
-
cholecalciferol
- why:
- absorption and metabolism of calcium and phosphorus
- formation of bones and teeth
- food sources – fatty fish, fortified foods –
- deficiency – osteomalacia
- overdose – excessive calcium absorption leading to calcification of soft tissues, damage to kidneys and the cardiovascular system
- why:
food sources and impact of micronutrient intake on health
fat soluble - vitamin E
-
tocopherols
- why:
- acts as an antioxidant
- maintains healthy cell membranes
- food sources – nuts and seeds, oils from nuts and seeds, wheatgerm, unsaturated margarine, eggs, wholegrains, fish, fruit, vegetables
- deficiency – haemolytic anaemia
- overdose – minor gastrointestinal complaints
- why:
food sources and impact of micronutrient intake on health
fat soluble - vitamin K
-
phylloquinone
- why:
- blood clotting
- food sources – green leafy vegetables, liver, eggs, some cheeses
- deficiency – haemorrhage
- overdose – haemolytic anaemia
- why:
food sources and impact of micronutrient intake on health
water soluble vitamins
Water soluble vitamins are not stored in the body and must be replenished regularly. Because they dissolve in water in the body and are easily transported away, it is unlikely that excessive amounts will accumulate in the body. These vitamins may be destroyed if foods are soaked or cooked in water.
