NUTRITION Flashcards
Name all Macro/Micro nutriments
o Carbohydrates
o Proteins
o Fats
o Vitamins
o Minerals
Explain Carbohydrates
Carbohydrates are essential nutrients that provide the body with energy, found in foods like bread, rice, pasta, fruits, and vegetables. According to the Australian Dietary Guidelines, 45-65% of your daily energy intake should come from carbohydrates.
Explain Proteins
Proteins are vital for building and repairing tissues, found in foods like meat, fish, eggs, dairy, legumes, and nuts. The Australian Dietary Guidelines recommend proteins make up about 15-25% of your daily energy intake
Explain Fats
Fats provide energy and support cell function, found in foods like oils, butter, avocados, nuts, and fatty fish. The Australian Dietary Guidelines recommend fats should make up about 20-35% of your daily energy intake
Explain Vitamins
Vitamins are essential nutrients that support immune function, energy production, and overall health, found in fruits, vegetables, dairy, and grains. The Australian Dietary Guidelines recommend consuming a variety of foods to ensure adequate vitamin intake
Explain Minerals
Minerals are important for bone health, nerve function, and maintaining fluid balance, found in foods like meat, dairy, fruits, vegetables, and whole grains. The Australian Dietary Guidelines suggest eating a wide range of foods to meet your mineral needs, including calcium, iron, and potassium.
Explain Water
Water is crucial for hydration, digestion, and regulating body temperature, found in drinks and water-rich foods like fruits and vegetables. The Australian Dietary Guidelines recommend drinking plenty of water each day, with an intake of around 8 cups for adults, depending on age, activity level, and climate.
What is a Fad Diet
A fad diet is a popular, often short-term eating plan that promises quick results but lacks scientific evidence and may not be nutritionally balanced.
Pre Meal/Snack Netball
Meal
2 - 3 hours before
focusing on carbohydrates like pasta or rice for sustained energy, lean protein like chicken for muscle support, and vegetables for essential vitamins and (water) hydration.
Snack
30 - 60 mins before
ight snack such as a banana or a granola bar will give you a quick boost of energy
Post Meal/Snack Netball
Meal
1 - 2 hours later
carbohydrates like sweet potato or brown rice to replenish energy, lean protein such as chicken or legumes to aid muscle recovery, and vegetables like broccoli or spinach for vitamins and minerals.
Snack
30 - 60 mins later
small bowl of Greek yogurt with fresh fruit or a whole grain sandwich with lean meat to quickly restore energy and support recovery
Perfect Balanced Meal (Explain)
Grilled Chicken Breast
Lean protein for muscle repair and recovery.
Quinoa
Carbohydrates for energy replenishment and fiber for digestion.
Steamed Broccoli
Vitamins (C, K), minerals, and fiber for overall health.
Sweet Potato
Complex carbohydrates for sustained energy
Water
Hydration and digestion
Why Are Some Marketed Health Food Bad
Marketed health foods can be misleading because they often promote themselves as healthy while containing added sugars, unhealthy fats, or high sodium levels. They may also be processed, reducing their nutritional value.
Explain GI
The glycemic index (GI) shows how fast a food raises blood sugar. High GI foods cause quick spikes in blood sugar, while low GI foods keep it steady, helping with energy and hunger control.
Explain Calcium
Supports bones and teeth: Essential for maintaining strong bones and teeth.
Helps muscle function: Important for muscle contraction and function.
Found in dairy: Includes milk, cheese, and yogurt.
Also in plant-based sources: Such as leafy greens, tofu, and fortified plant milks.
Recommended intake: Aim for about 1,000 mg per day for most adults.
Explain Iron
Supports red blood cells: Crucial for transporting oxygen throughout the body.
Prevents anemia: Helps avoid iron deficiency anemia, which can cause fatigue and weakness.
Found in meats: Especially red meat and poultry.
Also in plant-based sources: Such as lentils, beans, and fortified cereals.
Recommended intake: About 8 mg per day for men and 18 mg per day for women (varies by age and health status).
