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Health > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Food sources for carbohydrates

A

Bread, cereal, rice, pasta, soy beans, whole grains, muesli, fruits, beans, vegetables, dairy products,

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2
Q

Specific Functions of Carbohydrates

A

Macronutrient:
Main source of energy and best source of fuel. Fibre forms the main form to remove waste from body and regulates blood cholesterol. Regulates blood sugar levels.

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3
Q

Role in development made by Carbohydrates

A

Required for metabolism and growth. Used for energy production.

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4
Q

Food sources for Vitamin C

A

Citrus foods: oranges and strawberries, kiwi fruit, broccoli, black currants.

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5
Q

Specific functions of Vitamin C

A

Micronutrient:

Essential for building collagen- formation of skin, scar tissue, connective tissue, bone, tendons.

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6
Q

Role in development for Vitamin C

A

Blood production
Soft tissue development
Hard tissue development

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7
Q

Food sources for water

A

Tap water, fruit and vegetables.

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8
Q

Specific functions of water

A

Micronutrient:

Aid in digestion and removal of waste, key component of cells and blood, tissue and systems and cushion for joints.

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9
Q

Role in development for Water

A

Energy production
Blood production
Soft tissue development
Hard tissue development

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10
Q

Food sources for calcium

A

Dairy products like milk, yoghurt, cheese, cream, sardines and salmon, soy products like tofu, green
leafy vegetables- spinach

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11
Q

Specific Functions for calcium

A

Micronutrient:

Hardening and ossification of hard tissues (bones, cartilage and teeth). Prevents osteoporosis later in life.

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12
Q

Role in development for calcium

A

Hard tissue development

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13
Q

Food sources for protein

A

Beef, pork, tuna, chicken, salmon, cheese, lamb, egg and milk. Pumpkin seeds, peanut butter, almonds, pistachios, tofu, oats, cashews, hazelnuts, lentils.

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14
Q

Specific functions for protein

A

Macronutrient:

Builds, maintains and repairs body cells. This included the cells required to build muscle, organs, bone and blood

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15
Q

Role in development for protein

A

Energy production
Blood production
Soft tissue development
Hard tissue development

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16
Q

Food sources of b-group vitamins

A

Vegemite, whole grain cereals and breads, eggs, meats, fish, dark-green leafy vegetables and milk

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17
Q

Specific functions for b-group vitamins

A 
Micronutrient:
Assist in the metabolism of energy (carbohydrates, proteins and fats) 
B6 - brain development 
B9 - DNA synthesis 
B12 - formation of red blood cells
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18
Q

Role in development for b-group vitamins

A

Energy production
Blood production
Soft tissue development
Hard tissue development

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19
Q

Food sources of vitamin A

A

Red, orange and yellow fruits and vegetables- raw carrots, sweet potato, squash, spinach and cantaloupe

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20
Q

Specific functions for vitamin A

A

Micronutrient:

Cell reproduction and differentiation. Normal vision, development of immune system functioning

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21
Q

Role in development for vitamin A

A

Energy production
Blood production
Soft tissue production
Hard tissue production

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22
Q

Food sources for vitamin d

A

Fish - tuna, salmon, mackerel, sardines and herring. Fortified milk, breakfast cereals, OJ

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23
Q

Specific functions for Vitamin D

A

Micronutrient:

Assists in the absorption of calcium

24
Q

Role in development for vitamin d

A

Hard tissue development

25
Q

Food sources for iron

A

Lean read meat, turkey and chick, fish, eggs, hits and seeds, brown rice, tofu green leafy vegetables

26
Q

Specific functions for iron

A

Micronutrient:
An essential part of blood. Forms the haem part of haemoglobin, which is the oxygen-carrying part of blood.
Prevents anaemia

27
Q

Role in development for iron

A

Energy production
Blood production
Soft tissue development

28
Q

Food sources for fats

A

Avocado, canola oil, Peanut butter, fish - salmon and sardines, canola and soy oils, animal products - meat, eggs, milk, cream and cheese

29
Q

Specific functions for fats

A 
Macronutrient:
Key component of the cell membrane and are required throughout life for adequate cell function. 
Transport vitamins (A,D,E,K) around the body
30
Q

Role in development for fats

A

Energy production
Soft tissue development
Hard tissue development

31
Q

Food sources of Carbohydrates

A

Food sources: bread, cereals, rice, pasta, soybeans, whole grains, muesli, fruits, beans, vegetables, dairy products like milk, yoghurt.

32
Q

What are macronutrients?

A

Nutrients that are required in large amounts (protein, carbohydrates and fats.

33
Q

What are micronutrients?

A

Nutrients that are required in small amounts (vitamins and minerals)

34
Q

Individual Human Development

A

Changes that occur and people experience from conception to death. They are often characterised by milestones that are predictable and happen in sequential order.

35
Q

Physical Devlopment:

A

Changes that occur to the body and it’s systems:

Growth, increase in complexity, motor skill develop, decline in body systems.

36
Q

Social Development:

A

Refers to the social skills and behaviours individuals learn from a young age.

CRBSV

Communication skills, relationship skills, behaviours, social roles, values and beliefs.

37
Q

Emotional Development:

A

Refers to the development to the full range of emotions and learning appropriate ways to express and deal with them.

SAME

Self concept, awareness of emotions, management of emotions, expression of emotions

38
Q

Intellectual Development:

A

Both the processes that occur within the brain and to the increasing complexity of the brain

LAMP KTC

Language, attention, memory, problem solving, knowledge, ought patterns, creativity.

39
Q

Physical Health

A

Refers to the overall wellbeing of the body and it’s systems

40
Q

Social Health

A

Refers to the quality of interacting with others.

41
Q

Mental Health

A

The wellbeing of an individual, in which they realise their own capabilities,able to deal with normal stresses of life, work productively and give back to the community.

42
Q

4 determinants of health:

A

Biological, behavioural, physical environment and social environment.

43
Q

Behavioural determinants:

A

Focuses on the decisions people make and how they choose to live their lives.

Eg. Sun protection, physical activity, substance use, sexual practices, maintains friendships, seeking help from health professionals.

44
Q

Physical Environment:

A

Physical things that make up he environment such as air and water, and available facilities such as housing, recreation and health care.

Eg, tobacco smoke in the home, housing environment, work environment, access to recreational facilities.

45
Q

Social environment:

A

Refers to the ‘social situation’ in which people live. This includes the people with whom an individual associates, the decisions that are made on behalf of the community and the position of an individual compared to others in society.

Eg. Family cohesion, SES of parents, media, community and civic participation, access to education.

46
Q

Biological Determinants:

A

Concerned with the body’s cells, tissues, organs and systems, and how they function.

Eg. Genetics, hormonal changes, body weight.

47
Q

Genetics: impact on youth development

A

Genetics is largely associated with physical appearance. With genetics a person has genetic potential in many aspects of their physical appearance, height weight, skin colour, freckles, hair, muscle mass etc. therefore impacting their development during puberty, especially physical changes that occur.

48
Q

Hormones that impact youth development:

A

GnRH: released from the hypothalamus and triggers the pituitary gland to release two more hormones, LH and FSH
LH and FSH: released from the pituitary gland, act on the ovaries and testes to stimulate the production and release of oestrogen and testosterone.
Oestrogen: released from ovaries. It is responsible for the development of the female reproductive organs. Also increases fat deposit, promotes breast development and regulates menstrual cycle.
Testosterone: released from testes. Responsible for the development of the male reproductive organs. Also produces muscle development, voice changes, and facial hair.
Growth: released from pituitary gland and increases growth rate.
Thyroxine: released from the thyroid gland. Regulates the rate of metabolism. Essential to regulate the energy produced by the body, the development of the nervous system and muscles, and growth of long bones.

49
Q

Body weight: impacts on youth development

A

Can cause missing out on social experiences which effects communication skills
Being victimised at school can lead to concentration problems: Intel development
Coping strategies may be developed to deal with feelings- emo development
Measured by BMI calculated by weight (kg) / height (m)2

50
Q

Energy production

A

Carbohydrates, lipids and protein, are the fuel for the energy
B-group vitamins allow the release of energy
Iron forms a part of haemoglobin, essential for carrying oxygen around the body
Water transports the b-group vitamins and is also required for chemical reactions to take place

51
Q

Blood production

A

(55% plasma 44% red blood cells 1% white blood cells)
Protein, main building material and also forms the globin in part of haemoglobin
Vitamin C, forms connective tissue and assists in iron absorption
Lipids, required for he formation of cell membranes
Vitamin A, required for cell division
Iron, required for ‘haem’ part of haemoglobin production
B6, folate and B12, required for DNA synthesis and red blood cell formation
Water, the main component of blood

52
Q

Soft tissue formation

A

(Muscles, organs, tendons, ligaments and skin)
Protein, main building material
Folate, promotes cell division and tissue growth
Vitamin C, forms connective tissue
Lipids, maintains and develops cell membranes
Vitamin A, required for cell division
Water, medium for chemical reactions and present in soft tissue cells

53
Q

Hard tissue formation

A

(Bones, teeth and cartilage)
Protein, main building material
Vitamin C, forms connective tissue
Vitamin A, required for cell division
Calcium, hardening material of hard tissues
Vitamin D, required for the absorption of calcium

54
Q

Short term consequences- nutritional imbalance in youth

A

Production of energy is made by proper nutrition intake. If nutrients aren’t consumes on a regular basis, (carbs, b-group vitamins, iron) energy levels may decrease, imparting physical health. This then can cause an impact on social life, (social health), exercise, (physical health) and concentration, (intellectual development).

55
Q

Long term consequences- nutrition imbalance in youth

A

Can cause dental caries, underweight, overweight, obesity, slowed growth, anaemia and risk of infection.

56
Q

Food selection models:

A

Tools that help youth to select foods that will meet their nutritional needs, without consuming too many energy dense food. Examples include Australian guide to healthy eating and the healthy living pyramid. The pyramid represents food from he basic food groups and arranges them to three levels. “Eat most” consumes food of plant origin. “Eat moderately” contains food of animal origin.
“Eat in small amounts” foods that are processed or high in sugar/ fat.

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