Nutrition Flashcards
Anaemia
a condition characterised by a reduced ability of the body to deliver enough oxygen to the cells due to a lack of healthy red blood cells
Cholesterol
a type of fat required for optimal functioning of the body that in excess can lead to a range of health concerns including the blocking of arteries (atherosclerosis). Can be ‘bad’ low-density lipoprotein (LDL) or ‘good’ high-density lipoprotein (HDL).
Collagen
brous protein found in connective tissue that is
the main component of cartilage, ligaments, tendons, bone and skin
Discretionary foods
includes foods and drinks not necessary to provide the nutrients the body needs, but that may add variety. However, many of these are high in saturated fats, sugars, salt and/or alcohol, and are therefore described as energy dense.
Fortified
having a nutrient arti cially added to increase nutritional value
Hard tissue
tissues in the body that form hard substances such as bones, teeth and cartilage
Soft tissue
organs and tissues in the body that connect, support or surround other structures. They include skin, muscles, tendons, ligaments, collagen and organs.
Vegan
a type of vegetarianism that excludes foods of animal origin including eggs and dairy
Define behavioural determinants
The actions or patterns of living of an individual or group that affect health.
What are some behavioural determenents
Sun protection, physical activity, substance use, alcohol use, sexual practises, friendships, seeking help from health professionals.
Define Physical environment
The physical surroundings in which we live, work and play.
What are the six main categories of nutrients.
Carbohydrates, Protein, Fats, Vitamins, Minerals, Water.
What are the nutrients required for energy production?
Carbohyrdates, Fats, Proteins, B group vitamins, Iron, Water
What are the nutrients required for blood production?
Protein, C vitamin, Fats, A vitamin, Iron, B6 folate B12, Water.
Function of carbohydrates
Provide fuel for energy
Function of fibre
Preventing constipation, provide feeling of fullness.
Function of protein
Build, maintain, repair body cells.
What are the good fats?
Monounsaturated and Polyunsaturated
What are sources of good fats (mono and poly)?
Avocado, oily fish, olive oil, nuts, seeds.
What are sources of bad fats (trans and sat)?
Fatty cuts of meat, full-cream milk, cheese, baked goods.
Sources of carbohydrates?
Rice, pasta, bread, cereals, veg, fruits, honey.
Sources of protein?
Nuts, beans, lentils, tofu, animal products, plants.
Function of water
Required for all chemical reactions in the body to create energy.
Function of calcium
Building of bone and other hard tissues.
Sources of calcium?
Dairy products- milk, cheese, yogurt, tofu.
Function of iron
Essential part of blood
Source of iron
Red meat, leafy green veg, brown rice, tofu.
Function of Vitamin A
Cell division, growth in the body.
Source of Vitamin A?
Red, yellow, orange coloured fruit and veg - raw carrots, sweet potatoes, squash, spinach, rockmelon.
Function of Vitamin D?
Absorption of calcium from intestine into the bloodstream.
Source of vitamin D
Exposure to sunlight, fish, beef liver, cheese, egg yolks.
Function of vitamin C
Structure of tissues within the body and is required for building collagen.
Source of vitamin C
Fruit and veg - kiwi fruit, broccoli, citrus fruit.
Function of B vitamin groups
B1, B2, B3, essential in process of metabolising or converting fuels into energy.
Source of B vitamin groups
Vegemite, wholegrain cereals and breads, eggs, meat, fish, dark green leafy veg, milk.
What does BMR stand for?
Basal Metabolic Rate
Define BMR
the amount of energy required to sustain basic functioning of the human body.
What factors influence BMR?
Age, growth, body size, body type, dieting, sex, environmental temperature
What is the result of carbohydrate deficiency?
Lack of energy.
What is the result of protein deficiency?
Muscle weakness.
What is the result of fat deficiency?
Bad skin
What is the result of water deficiency?
Not enough energy to participate in physical activities.
What is the result of calcium deficiency?
Osteoporosis, arthritis, weak bones.
What is the result of iron deficiency?
Anaemia
What is the result of Vitamin A deficiency?
Frequent infections
What is the result of Vitamin D deficiency?
Low levels of calcium being absorbed and bones become weak.
What is the result of Vitamin C deficiency?
Skurvy, gum disease.
What is the result of B group vitamin deficiency?
Lack of energy, lowed growth of hard and soft tissues.
Short term consequences of nutrient imbalance
Lack of energy, constipation, dehydration
Long term consequences of nutrient imbalance
Dental caries, underweight, overweight, cardiovascular disease, osteoporosis, anaemia, risk of infection.
What is a glycaemic index?
a scale from 0 to 100 indicating the effect on blood glucose of foods containing carbohydrates.
What are the three food selection models?
Australias Guide to Healthy Eating, Australian Dietary Guidelines, Healthy Living Pyramid.
What are the three determinants of health?
Behavioural, physical environment, social environment.
What are some physical environment determinants?
Tobacco smoke, housing environment, work environment, access to recreational facilities.
Define Social environment
Aspects of society and the social environment that impact on health.
What are some social environment determinants?
Family cohesion, socioeconomic status of parents, media. community and civic participation, access to education.
What are the four types of development?
PIES, Physical, Intellectual, Emotional, Social.
What are the three dimensions of health?
Physical, social, mental
What are the nutrients required for soft tissue development?
Protein, folate, vitamin C, fats, vitamin A, water
What are the nutrients required for hard tissue development?
Protien, Vitamin C, Vitamin A, calcium, vitamin D
