Nutrition Flashcards
What are the seven essential nutrients for life and health?
Carbohydrates, protein, fats, vitamins, minerals, water, and fibre.
What are the five food groups?
Vegetables & legumes, fruit, grains, protein (meat, poultry, fish, eggs, tofu, nuts, seeds, legumes), and dairy (milk, yogurt, cheese).
What is the function of carbohydrates?
Carbohydrates provide the body with a primary source of energy.
What are some food sources of carbohydrates?
Wholegrains, legumes, vegetables, fruits, table sugar, fruit juice concentrate, and syrups.
What is the difference between low and high glycemic index (GI)?
High GI foods break down quickly, causing a rapid increase in blood glucose. Low GI foods break down slowly, leading to a gradual increase in blood glucose.
What is the glycemic index (GI) and how does it relate to blood glucose levels?
GI measures how much a carbohydrate food raises blood glucose levels. Higher GI means quicker breakdown and a faster rise in blood sugar.
Give examples of foods with low, medium, and high GI values.
Low GI: Raspberries. Medium GI: Honey. High GI: Donuts.
What is the function of dietary fibre?
Fibre regulates sugar use, increases fullness, stabilizes blood sugar, aids digestion, and helps remove waste.
What are some food sources of dietary fibre?
Fruits, vegetables, nuts, and wholegrain products.
How does fibre relate to the glycemic index?
High-fibre foods usually have a lower glycemic index, meaning they cause a slower rise in blood glucose.
What is the function of fats?
Fats provide a secondary energy source, support cell function, protect organs, and regulate body temperature.
What are some food sources of fats?
Unsaturated fats: Nuts, seeds, vegetable oils, avocado, fish. Saturated fats: Butter, cakes, biscuits, cured meats, cheese.
What is the difference between saturated and unsaturated fats?
Unsaturated fats contain HDLs, which carry cholesterol to the liver. Saturated fats contain LDLs, which can contribute to heart disease.
How do saturated and unsaturated fats impact health?
Too much saturated fat raises LDL cholesterol, increasing heart disease risk. Unsaturated fats with HDLs can be beneficial.
What is the function of protein?
Protein builds and repairs muscles and tissue, helps produce hormones, and supports the immune system.
What are some food sources of protein?
Animal-based: Meat, poultry, eggs, fish, dairy. Plant-based: Fruits, vegetables, grains, nuts, seeds.
What is the difference between complete and incomplete proteins?
Complete proteins (animal sources, soy) contain all essential amino acids. Incomplete proteins (plant sources) lack some amino acids and require combining.
What are the minerals calcium, iron, and sodium?
Essential minerals that support different bodily functions.
What are the functions of calcium, iron, and sodium?
Calcium: Bone and teeth health, muscle contraction, nerve function. Iron: Oxygen transport (haemoglobin). Sodium: Water balance, nerve/muscle function.
What are some food sources of calcium, iron, and sodium?
Calcium: Dairy, leafy greens. Iron: Red meat, spinach, shellfish. Sodium: Canned/cured meats, pizza.
What are the effects of over or underconsumption of calcium, iron, and sodium?
Low calcium: Osteoporosis. Low iron: Anemia (fatigue). Excess sodium: High blood pressure.
What are the vitamins A, B9 (Folate), C, and D?
Essential vitamins for various body functions.
What are the functions of vitamins A, B9, C, and D?
A: Vision, skin, immunity. B9: Red blood cell formation, cell growth. C: Collagen, healing. D: Calcium absorption, bone health.
What are some food sources of vitamins A, B9, C, and D?
A: Red, yellow, green veggies. B9: Dark leafy greens, beans. C: Citrus fruits, tomatoes. D: Cod liver oil, salmon.
