Nutrition Flashcards
Guideline
A rule or set of rules giving guidance on how to behave in a situation
Goals
The purpose toward which an endeavour is directed; an objective
Balanced
Using or consuming food in appropriate portions
Bulimia
An eating disorder with binge eating followed by guilt and often self-induced vomiting or diarrhoea.
Kilojoule
Unit used to measure the amount of energy in food
Fad Diet
A diet that promises quick weight loss. It is usually popular for a short period of time
Anorexia
The abnormal lack or loss of appetite that leads to significant decline in weight
Dynamic
Characterised by continuous change, activity or progress
Additive
Substance added to food to prolong or preserve its life
Body Image
The way an individual sees their body and how this impacts on the way they feel about themselves.
Nutrition
Taking in food or other substances necessary for growth, health and good condition.
Culture
The predominant attitudes and behaviours that characterise the functioning of a group
Expenditure
The amount of energy used to perform a task
Obesity
Increased body weight caused by excessive accumulation of fat
Diet
A regulated selection of foods
Eating Disorders
- Anorexia nervosa
- Bulimia
- Binge eating disorder
Nutrition
Maintaining a healthy diet for our physical, mental and emotional wellbeing.
Recommended Kilojoule Intake for teenagers
7500-13500 Kilojoules
Kilojoule intake depends on…
on age, gender, level of physical activity and metabolic rate
Types of food eaten are determined by…
cultural background, likes and dislikes, peers advertising and the types of foods available
Adolescents should be encouraged to… (nutritious, healthy eating)
- Wide range of nutritious foods
- Eat plenty of vegetables, legumes and fruits
- Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
- Include lean meat, fish, poultry and/or alternatives
- Include milks, yoghurts, cheese and/or alternatives
- Choose water as a drink
- Limit saturated fat and moderate total fat intake
- Choose foods low in salt
- Consume only moderate amounts of sugar
- Prevent weight gain by being physically active and eat accordingly to your enegy needs
- Care for your food: prepare and store it safely
Recommended Dietary Intake (RDI)
The RDI is a level of consumption for each nutrient considered to be adequate to maintain god health and prevent deficiency diseases.
RDI - How many seven of Grains
7
RDI - How many seven of Vegetables/legumes
5-5.5
RDI - How many seven of Milk,Cheese etc
3.5
RDI - How many seven of Lean meats, eggs, nuts, legumes etc
2.5
RDI - How many seven of Fruit
2
RDI - How many seven of Discretionary Foods
1-3
Benefits and choices that go into maintaining a healthy diet
- Strong, healthy body able to fight disease
- Longer life
- Better mental health
- Increased day-to-day productivity
- Weight control
- Avoid unhealthy habits such as binge drinking, eating processed and fast foods, over-eating, under eating.
Circumstances that influence food choices
- Finances
- Time of the day
- Culture
- Media
- How much time an individual has i.e. all day to cook a meal verse five minutes to grab something to eat.
- What your parents buy
Why do you need to eat from each food group
To obtain all health benefits, minerals and vitamins from all 5 categories
Why is it hard to control portion sizes?
- Modern lifestyles can provide a rushed environment where eating happens quickly and meals are finished before the mind registers that the stomach is full.
- Failing to stop eating when we have consumed enough can be caused by distractions such as television or the internet which are common during meal times.
- The abundant availability of snacks and sweet drinks mean many people ‘graze’ all day rather than eating regular meals .
- Fast food outlets use marketing such as super sizing, up sizing, meals, deals, refill options and larger portion sizes.
Tips that may help a person to control portions:
- Drink water before eating
- Fill your plate with veggies first
- Use the palm or plate rule to measure out appropriate portions
- Avoid eating from plastic or takeaway containers
- Put aside a third of your meal
- Measure out the correct serve of carbs and proteins
- Use the same bowls and plates (e.g. smaller to make it look like there is more food)
- Eat slowly
Diet Related Diseases
- Dental disease
- Cancer
- Osteoporosis and bone fractures
- Cardiovascular disease
- Diabetes
- Obesity
Changes in modern diet/nutritional choices increasing the incidence of dental disease
- Sugary drinks (energy, soft drinks etc)
- Lack of hygiene
- High in sugar and processed food
Changes in modern diet and nutritional choices of individuals that are increasing the incidence of osteoporosis and bone fractures
- Low intake of calcium rich foods
- Particularly a low intake of dairy foods
- Not undertaking in regular activity
- Extreme dieting, restricting consumption of nutritious rich foods and can result in low body weight.
- Smoking
- High alcohol intake
Changes in diet/nutritional choices increasing the incidence of diabetes
- High fat diet
- High in calories
- High in cholesterol
- Low nutritional value
Changes in the modern diet/nutritional choices increasing the incidence of cancer
- Fats and processed diet
- High cholesterol
- Red meat
How to minimise cardiovascular disease
- individuals should limit alcohol consumption, maintain healthy weight and follow the Australian dietary guidelines
- focus on fruit and vegetables
- reduced fat dairy and moderate amounts of lean meats, consume two to three servings of fish per week and limit salt.
What increases risk of obesity
- high fat and sugar food choices
- increasing portion sizes
- Availability and consumption of fast food is increasing
- overconsuming and physical activity levels are lower
Risk factors for disease
- Excessive alcohol consumption
- A waist circumference greater than 80cm for women and 94cm for men
- Excessive consumption of full fat dairy products
- Insufficient consumption of vegetables
- Insufficient consumption of fruit
- Excessive consumption of processed foods
Social Outcomes of Nutrition on Health
- Improved appearance
- Greater energy to be involved in social activities
- Reduced health care costs to the community
- Lower health care costs for individuals
- Less sick leave in the workforce
- Greater productivity in the workforce
Physical Outcomes of Nutrition on Health
- Reduced risk of disease
- Ideal body weight
- Body systems/organs function effectively
- Improved academic performance
Emotional Outcomes of Nutrition on Health
- Feeling good about yourself
- Improvements in stress management greater acceptance of body shape
- Reduced chance of developing eating disorders
Examples of food from; China India France Japan Italy Greece
China Fried rice, sweet and sour pork, fried dumplings , wonton noodle soup. India Naan Bread, samosa, pappadums France Baget, crepes Japan Sushi, Ramen Italy Pizza, Pasta Greece Gozlamae,
Identify and describe how factors influence food choices and level of physical activity (Hint: time, media, taste, family influences and peer pressure)
Time A person may choose to eat quickly prepared meals, such as three minute noodles due to lack of time.
Media A person may choose to eat a particular product because the advertising implies that it will lead to looking beautiful for example.
Taste If a person does not like the taste of a certain food, they will not eat it.
Family Influences The food your family cooks for you or you cook will most likely determine what foods you like and dislike.
Peer The people around us will influence what we eat because we like them.
How socioeconomic status could affect physical activity choices
not being able to pay for ways to achieve exercise
Energy balance of food
Weight Gain – Energy intake exceeds energy expenditure
Weight balance – Energy intake and expenditure are in balance
Weight loss – Energy expenditure exceeds energy intake
Energy in Food
1 gram of protein = 17kj 1 gram of fat = 37kj 1 gram of carbohydrate = 17kj 1 gram of dietary fibre = 8kj 1 gram of alcohol = 29kj
Exercise energy expenditure
Brisk walking 23kj per minute
Jogging (light – moderate) 55kj per minute
Running (moderate – high) 68kj per minute
Swimming 34kj per minute
Exercise bike 28kj per minute
Soccer 65kj per minute
What to eat when exercising?
- eat every 2-3 hours
- In most instances, carbohydrates are preferred because the body stores glycogen (sugar) which is used by muscles when energy is needed.
- To perform at a high level, meal times are important. Eating before activity is necessary in order to maximise performance, however if a large meal is consumed too close to exercise, this will negatively impact performance.
Effects of Dehydration
- Faintness
- Dizziness
- Confusion
- Dark urine
- Light-headedness
- Thirst
- Heart palpitations
What is the glycaemic index
ranks carbohydrates according to their blood glucose level
What does High, Medium and low GI foods do and examples of these foods
Carbohydrates are classified as high GI, medium GI or low GI. High GI carbohydrates release glucose into the blood stream rapidly where as low GI carbohydrates release glucose in the blood stream more slowly.
- Low GI foods: fruit, vegetables, pasta, milk, grainy breads, milk, yoghurt and some cheeses or nuts.
- Medium GI foods: whole wheat products, sweet potato, some forms of rice and sugar.
- High GI foods: include some cereals (sugary ones), baked potatoes, white bread, white rices and some foods including watermelon.
Effects of high GI
People who consume low GI foods and drinks are at a lower risk of developing a range of diseases and health concerns such as type 2 diseases and coronary heart disease.
What are Organic foods
Organic foods are foods grown and produced without any synthetic chemicals .
why are organic foods bought
Health reasons:
- Lower nitrate levels
- Higher vitamin C levels
- Higher levels of selenium
Ethical reasons:
- Promotes humane treatment to animals
- Meat that is free from antibiotics and hormones
Environmental reasons:
- Promotes healthier and more sustainable use of natural resources
- Organic farmers don’t use herbicides or pesticides
Superfood Examples and properties
Broccoli:
- High levels of fibre
- Rich in vitamin: C, A, K, B
- Rich in iron, zinc, phosphorus
- Compounds in broccoli potent in prevention of disease and against bladder cancer (consumed raw)
Cocoa:
- Magnesium, calcium, sulfur, zinc, iron, copper, potassium
- Protein, fibre
- Lowers insulin resistance, protects nervous system
- Reduce risk of cardiovascular disease, stroke and blood pressure
What are additives and preservatives
Additives and preservatives are added to alter the state of the food
Sustainable food choices: Why is food being wasted
Food is being wasted for a number of reasons:
- Use by and best by dates lead to waste
- Foods left in the freezer are often thrown out instead of consumed
- Shopping when hungry and without a list leads to unnecessary purchases
- Takeaway meals
Food and Ethical Issues
Issues flowing from modern consumerism:
- Treatment of farming land and people working on it
- Impact of transport
- Storage and waste impacts on the environment
- Housing of livestock for food
Steps towards making ethical choices
- Grow food
- Avoid palm oil
- Consider packaging amounts
- Source products that have been farmed in an ethical, sustainable manner
- Plan shopping beforehand to avoid food waste
