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Health > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Six Categories of Nutrients

A
  • Carbohydrates
  • Protein
  • Fat
  • Vitamins
  • Minerals
  • Water
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2
Q

Macronutrients

A

Nutrients that are needed by the body in large amounts (Carbohydrates, proteins, lipid)

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3
Q

Micronutrients

A

Nutrients required by the body in small amounts (vitamins and minerals)

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4
Q

Carbohydrates

A

Main Function: Provide fuel for energy
- When eaten, it’s broken into glucose.
- If glucose is not used by body for energy, it turns into fat.
- 1 gram of CHO = 16kj of energy
- If eaten in excess, can contribute to obesity and related conditions

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5
Q

Food Sources of Carbohydrates

A
  • Banana
  • Pasta
  • Bread
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6
Q

Fats

A

Main Function: Act as a fuel for energy
1 gram = 37k
- When eaten in excess, this can contribute to weight gain and obesity.

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7
Q

Monounsaturated Fat (Healthy Fat)

A
  • Can assist in lowering of LDL cholesterol
  • Reduces the risk of Cardiovascular Disease
  • Decreases the risk of type two diabetes
    Food Sources: Avocado, Nuts
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8
Q

Polyunsaturated Fats (Healthy)

A
  • Promotes elasticity of blood vessels and prevents blood clots
    • Lower LDL cholesterol and reduce the risk of heart disease
    • Increases HDL, good cholesterol
    • Reduces the risk of cardiovascular disease
    • Food Sources : fish, nuts and seeds, corn
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9
Q

LDL

A

Low density lipoproteins (bad cholesterol)

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10
Q

HDL

A

High density lipoprotein (Good cholesterol)

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11
Q

Saturated Fat (Unhealthy)

A
  • Shown to increase LDL contributing to cardiovascular disease
  • Diets high in this makes the risk of type two diabetes high.

Food Sources: fatty cuts of meat, cream

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12
Q

Trans Fat (Unhealthy)

A
  • Raises LDL cholesterol levels
  • Decreases levels of HDL, increasing the risk of cardiovascular disease
  • If glucose is restricted it can contribute to the risk of type two diabetes
    Food Sources : pies, pastries and cakes
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13
Q

Protein

A
  • Main function is growth, maintenance and repair of body cells
    • Secondary function is a fuel for energy production
    • 1 gram = 17kj of energy
    • Excess protein may be converted into glucose and stored as fats
      Excess protein may also lead to excessive loss of calcium from bones, contributing to osteoporosis
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14
Q

Food Sources of Protein

A
  • Beef
  • Chicken
  • Nuts
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15
Q

Vitamin A

A
  • Essential for normal development
  • Helps in the development of antibodies required to fight infections
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16
Q

Food Sources of Vitamin A

A
  • Carrots
  • Spinach
  • Squash
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17
Q

Vitamins B1 (Thiamine), B2 (Riboflavin), B3 (Niacin)

A
  • Essential in the process of metabolizing or converting fuels into energy
  • Lack of these nutrients can lead to a lack of energy
18
Q

Food Sources of Vitamins B

A
  • Vegemite
  • Milk
  • Eggs
19
Q

Vitamin B6 (Pyridoxine)

A
  • Required for the metabolism of carbohydrate and protein
  • Essential for the formation of certain brain chemicals
  • Plays a role in red blood cell development
20
Q

Food Sources of Vitamin B6

A
  • Nuts
  • Fish
  • Milk
21
Q

Folate (B9)

A
  • Essential for growth and development
  • Plays a role in the development of red blood cells
  • Deficiency in folate can lead to folate anaemia
22
Q

Food Sources of Folate

A
  • Spinach
  • Eggs
  • Broccoli
23
Q

Vitamin B12

A
  • Main function is for the formation of red blood cells
  • Deficiency can increase the chance of getting anaemia
24
Q

Food Sources of B12

A
  • Meat
  • Eggs
  • Cheese
25
Q

Vitamin C

A

Required for building collagen (protein required for the formation of skin, scar tissue, connective tissue, bone, tendons, ligaments and blood vessels)

26
Q

Food Sources of Vitaminc C

A
  • Oranges
  • Broccolis
  • Strawberries
27
Q

Vitamin D

A
  • Main role is the absorption of calcium from the intestine into the bloodstream
  • Helps prevent Osteoporosis From exposure to sunlight,
28
Q

Food Sources of Vitamin D

A
  • Fish
  • Fortified Orange Juice
29
Q

Calcium

A

-Required for the building of bone and other hard tissues (teeth and cartilage)

  • Prevents the development of osteoporosis later in life
30
Q

Food Sources of Calcium

A
  • Milk
  • Cheese
  • Broccoli
31
Q

Iron

A
  • an essential part of blood
  • forms part of haemoglobin, which carries oxygen
  • prevents against anaemia
32
Q

Food Sources of Iron

A
  • Lean Red Meat
  • Chicken
  • Egg
33
Q

Fibre

A

Main Function is
- To regulate the functioning of the digestive system
- Prevent constipation by adding bulk to poo

Foods high in fibre (fruit and veggies) are rich in vitamins and minerals and low in fat, reducing the risk of colorectal cancer, obesity, diabetes mellitus and cardiovascular disease

34
Q

Food Sources of Fibre

A
  • Wholemeal Bread
  • Bananas
  • Baked Beans
35
Q

Water

A

Functions include;
- A key component of many cells, tissues and systems
- A key component of blood
- Water can assist with weight management when consumed instead of other fluids
Regular consumption of water can reduce the risk of obesity and related conditions such as cardiovascular disease and diabetes

36
Q

Food Sources of Water

A
  • Water
  • Watermelon
  • Lettuce
37
Q

Phosphorus

A

Main function is to work with calcium to harden or ossify bones and teeth to decrease the risk of developing Osteoporosis

38
Q

Food Sources of Phosphorus

A
  • Milk
  • Cheese
  • Eggs
39
Q

Sodium

A
  • Plays a role in the regulation of fluid in the body, including water and blood
  • High levels of sodium in the body can draw excess fluid out of the cells, which increases blood volume and contributes to hypertension
40
Q

Food Sources of Sodium

A
  • Salt
  • Olives
  • Pork

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