Nutrition Flashcards
What is a Nutrient
Nutrients are substances found in food that are required by the body for growth and maintenance of body systems
What are nutrients used for
The cells use these nutrients to perform all the functions the body requires:
- Energy production
- Growth, repair, replacement of body cells and tissues
- Regulation of body processes
Macronutrients v Micronutrients
Macronutrients are nutrients we need in larger amounts for the body these are:
- Carbohydrates
- Fats
- Protein
Micronutrients are nutrients we need but in smaller amounts these are:
- Vitamins
- Minerals
What are the 6 essential nutrient categories
- Carbohydrates
- Fats
- Protein
- Vitamins
- Minerals
- Water
Function: Carbohydrates
Carbohydrates are essential for a well-balanced diet and healthy body. They are the major and preferred source of energy
The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin to help the glucose move from the blood into the cells.
Optimal diet should include at least 55%of total energy from Carbohydrates. 1 Gram of CHO =16KJ of energy
Source: Carbohydrates
Bread, rice, sweet potato, grains, oats, beans, lentils
Simple v complex v fibre carbs
Simple carbohydrates
Simple sugars that are broken down quickly by the body
Complex carbohydrates
Digested slowly and therefore provide sustained energy to the body
Fibre
Is a type of carbohydrate that the body does not digest. Essential for bowel health as it adds bulk to faeces and helps eliminates waste from the body
Function: Fats
Essential for the formation of cell membranes
Concentrated source of energy 1 gram of fat = 37 KJ of energy, but as they take more time and energy to break down into glucose it is not the bodies preferred fuel source. Should make up no more than 30% of a diet
It also helps absorb vitamins
Source: Fats
oil, cheese, fish, butter, avocado
Function: Protein
Required for growth and maintenance of organs and muscle.
Provide support in connective tissue, development of muscle mass, required for bone lengthening and hardening, produces antibodies and red blood cells to keep immune system strong
When carbohydrates supply is low, protein can be used for energy. 1 Gram of protein = 17KJ of energy. 10-15 % of energy should come from protein
Source: Protein
eggs, nuts, chicken, beef, ham, tofu, quinoa, fish
Function: Vitamins
Vitamins are organic substances that our bodies use, in very small amounts. They regulate metabolism and maintain normal growth and functioning.
Source: Vitamins
egg, leafy greens, milk, avocado, clams
Function: Minerals
The body needs at least 20 different minerals to function.
Cannot be produced by the body
Include calcium, phosphorus, iron, sodium, iodine
Source: Minerals
Cereals, bread, meat, fish, milk, dairy, nuts, fruit and vegetables
Function: Water
Distributes nutrients and oxygen throughout the body
Essential for cell duplication and growth of the body
Source: Water
cucumber, celery, watermelon, tomatoes, lettuce
What are some things that impact what we eat
- Family
- Money
- Appetite
- What’s available
- Peer pressure
- Time
- Social media
- Body image
ADG (AUSTRALIAN DIETARY GUIDLINES) Guideline 1:
To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.
(ADG) Guideline 2:
Enjoy a wide variety of nutritious foods from the five food groups every day and drink plenty of water
(ADG) Guideline 3:
Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
(ADG) Guideline 4:
Encourage, support and promote breastfeeding.
(ADG) Guideline 5:
Care for your food; prepare and store it safely.
Why do we need these guidelines
to promote health and wellbeing. reduce the risk of diet-related conditions. reduce the risk of chronic disease
Short term health consequences of nutritional imbalance
- constipation (not consuming enough fibre or water)
- dehydration (not drinking enough water throughout the day)
- low energy levels (skipping meals, not eating enough of the food that provide you with good energy)
- frustration (skipping meals can leave you grumpy or irritated)
- lack of concentration (same)
Long term health consequences of nutritional imbalance
- heart disease,
- stroke
- high blood pressure
- some forms of cancer
- type 2 diabetes
- dental issues
