Nutrition Flashcards
How many kilojoules in one gram of Protein?
17kJ/gram
How many kilojoules in one gram of Carbohydrates?
16kJ/gram
How many kilojoules in one gram of Fat?
37kJ//gram
How much of you total daily energy intake should be yielded from carbohydrates?
45-65%
What are the two main functions of carbohydrates?
- Starches and sugars provide energy
2. Cellulose is used to stimulate the digestive tract
What are the three different classes of carbohydrates?
- Monosaccharides (glucose) - ripe fruits, honey
- Disaccharides (lactose) - milk, cane sugar
- Polysaccharides (cellulose) - cereals, vegetables, pasta
How much of your total daily energy intake should be yielded from fat?
20-35%
What are the four main functions of fat in the body?
- Energy
- Insulator for the body
- Protection of bones and organs
- Maintenance of cells
What are the different types of fat?
Saturated fat (butter, cakes, pastries) Monounsaturated fat (olive oil, avocados) Polyunsaturated fat (sunflower oil, seed oils, oily fish) : omega 3 & 6
What percentage of your total daily energy intake should come from protein?
15-25%
What are the three main functions of protein in the diet?
- Growth, maintenance and repair
- Production if enzymes, hormones and the cellular material known as genes
- As a secondary source of energy
What are the two types of protein?
- Complete Proteins - contain all 8 essential amino acids (meat, milk, eggs, fish, chicken, soybeans)
- Incomplete Proteins - contain some but not all 8 essential amino acids (baked beans, spaghetti, bread, rice, potatoes)
What are the functions of water in the body?
- Provides the basis of the body’s transport system
- Excretes waste as urine
- Regulates body temperature
- Assists digestion, absorption and assimilation of food.
- Acts as a lubricant to joints and membranes
How much fibre is recommended to be consumed each day?
Adult females: 25g per day
Adult males: 30g per day
What are the two types of Fibre?
- soluble (oats, barley, fruits, vegetables)
2. insoluble (cereals, bran, fruits, vegetables)
What are the functions of fibre in the diet?
- Shortens the time food is in the intestines
- Assists in regulating the bowels and relieving constipation
- Slows the absorption of sugars
- Lowers the risk of heart disease
What conditions are caused by a deficiency of fibre in the short term and long term?
Short term: constipation, haemorrhoids
Long term: varicose veins, cancer of the colon
Name the five macronutrients.
Which nutrients provide energy?
Carbohydrates, protein, fat, fibre, water
Carbohydrates, fat, protein
What does the term ‘nutrient density’ refer to?
List four foods that are nutrient dense.
Nutrient density refers of a food to the amount of nutrient in the food relative to the foods energy value. Nutrient dense foods contain useful amounts of many different nutrients without having high kilojoule content.
Cereals, fruits, vegetables, rice
What does the term ‘energy dense’ mean?
List four examples of energy dense foods.
Energy dense foods means that the food contains a high number of kilojoules per gram.
Butter, pastry, cakes, sausages
Name the two groups of micronutrients.
State the two differences in dietary needs for macro-nutrients and micro-nutrients
Vitamins and Minerals
Macronutrients are large, micronutrients are small. Food is mostly made up of macronutrients, carbohydrates, Fat and protein. These are measured in grams and supply the body with energy. Micronutrients are found in small amounts in variety of foods
State two uses of energy in the body.
Energy is used for physical activity and to maintain normal body temperature. Maintain body processes beating heat and maintain chemical processes that occur in cells to break down and absorb foods.
Why does energy needs vary with age and gender?
Generally men have greater energy needs as they have more muscle tissue than women, which had a higher BMR. Energy needs are greater at times of rapid growth such as childhood and adolescence when lean tissue and size of body organs are increasing. Pregnancy and lactation both increase BMR.
Why is it important to encourage individuals to maintain or achieve a healthy weight range?
It is important to maintain or achieve a healthy weight range because there are many health problems that can result from being underweight or overweight/obese.
Obesity, type 2 diabetes, cardiovascular disease are all related to obesity. Being underweight causes health problems such as eating disorders and depression. To achieve a healthy weight people need to follow the Australian dietary guidelines.
What are non-nutrients?
Non-nutrients are the many substances in food other than nutrients.
Name three major groups of non-nutrients.
Phytoestrogens
Antioxidants
Probiotics
Antioxidants
Antioxidants are compounds that occur naturally in plant food. There are about 600 known antioxidants
In the body, antioxidants act as scavengers (free radicals) that cause damage to cells in the body. Eating foods contains antioxidants complements the body’s own defence system.
Sources of antioxidants
Fruits and vegetables
Wholegrain cereals
Tea
Red wine
Probiotics
Probiotics are believed to aid gastro-intestinal disorders such as diarrhoea, constipation and inflammatory bowel disease.
Sources of probiotics
Probiotics are found in many fermented foods. Germany eat sauerkraut Japan has soy and tempeh Italy has salami Yoghurts
Phytoestrogens
Phytoestrogens are a plant form of oestrogen that have chemical properties and functions similar to human hormone, oestrogen, but are not identical in effect.
Sources of photoestrogens
Soy products, tofu, tempeh, miso, soy beans
Flaxseed (linseed)
Nutrient loses
Nutrient loses occur during harvesting, transport, processing and storage, as well as home preparation and cooking of food.
- trimming of meats
- trimming and cutting of vegetables
- processing such as blanching of vegetables
- cleaning and refining of cereal grains
Which vitamin will increase the absorption of iron in the body?
Water soluble vitamins (B-group and C)
