Nutrition Flashcards
Least all nutrients and classify as micro or macro nutrient.
Macronutrients:
- carbohydrates (including fibre)
- protein
- fats (including monounsaturated, polyunsaturated, saturated and trans)
Micro nutrients:
- vitamins (including vitamin D)
- minerals (including calcium, phosphorus and sodium)
- water
Explain the role of carbohydrates and give two food sources
The main function of carbohydrates is to provide fuel for energy (carbohydrates are broken down into glucose). If this energy is not used glucose molecules are stored as adipose tissue (fat).
Food sources
- Bread
- Pasta
Explain the role of fibre and give two food sources
The main function of fibre is to regulate the functioning of the digestive system. Adequate fibre intake prevent constipation and assist in removing waste products through the digestive track. Fibre absorbs water so if the amount of fibre in the diet is increased water consumption should also be increased.
Food sources
- Baked beans
- Fruit and vegetables (eg. Bananas and broccoli)
Explain the role of protein and give two food sources
The primary function of protein is to promote the growth maintenance and repair of body cells. It is also used for fuel for energy production, when there are insufficient carbohydrates and fats, protein may be used.
Food sources
- Eggs
- Beef
Explain the role of farts and give two food sources
The main function of that is that the fuel for energy as they are a rich source of energy.
There are 4 types: monounsaturated, polyunsaturated, saturated and trans fats.
Monounsaturated: Considered a healthy type of fat they assist in the lowering of low density lipoproteins and also decrease the impact of impaired glucose regulation
Food sources:
- Avocado
- Nuts
Polyunsaturated: Considered a healthy type of fat. There are two main categories; omega 3 and a omega 6. Both act to lower low density lipoprotein cholesterol in the bloodstream and increase high density lipoprotein cholesterol. Food sources: - Fish - Canola oils - Corn
Saturated fats: Considered a bad fat they increase low density lipoprotein cholesterol production in the liver and also contain substantial amounts of low density lipoprotein cholesterol. They also increase the impact of impaired glucose regulation (leads to type 2 diabetes).
Food sources:
- Fatty cuts of meet
- Pastries and biscuits
Trans Fats: Considered a bad fat. They raise LDL cholesterol levels and decreased levels of HDL cholesterol. They also interfere with the structure of the cell membranes which affects the movements of nutrients and fluids in and out of the cells.
Food sources:
- Pies
- Cakes
Explain the role of water and give two food sources
Water has no nutritional value but is important for survival. Water assists in weight management when consumed instead of other fluids. Water is also absorbed by five and therefore plays a role in digestive health.
Food sources:
- Water in pure form
- Fruits (Eg. Watermelon and apples)
Explain the role of calcium and give two food sources
Calcium is important as it is a hardening or ossifying agent for hard tissue such as teeth bones and cartilage.
Food sources:
- Salmon (with bones)
- Fortified soy milk
Explain the role of phosphorus and give two food sources
Phosphorus works with calcium to harden and ossify bones and teeth. It binds to form calcium phosphate which is the ossifying agent for hard tissue.
Food sources:
- Milk
- Eggs
Explain the role of sodium and give two food sources
Sodium regulates fluids in the body including water and blood. Fluid is drawn to sodium so the amount of sodium in the blood influences the amount of fluid that stays in the cells. Sodium regulates the balance between intracellular and extracellular fluid.
Food sources:
- Table salt
- Olives
Explain the role of vitamin D and give two food sources
Vitamin D is required for the absorption of calcium and phosphorus from the intestine into the blood stream.
Food sources
- Cheese
- Egg Yolk
