Nutrition & Food Labels Flashcards
What is the first ADG?
To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drink to meet your energy needs
What is the second ADG?
Enjoy a wide variety of nutritious foods from the 5 food groups every day and drink plenty of water
What is the third ADG?
Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
What is the fourth ADG?
Encourage, support and promote breastfeeding
What is the fifth ADG?
Care for your food; prepare and store it safely
What are the aims of the ADGs?
- Promote health and well-being
- Reduce the risk of diet related conditions
- Reduce the rate of chronic diseases
What are the estimated daily kJ ranges for males?
19-30: 9,000 - 16,900
31-50: 8,900 - 15,800
What are the estimated daily kJ ranges for females?
19-30: 7,100 - 13,900
31-50: 7,300 - 12, 500
Where should your daily intake of kJ come from?
- 15-20% from protein
- less than 30% from fat
- 50-55% from fat
What are the micronutrients?
- Vitamins (A, B, C, D, E, K)
- Macro minerals (Ca, Mg, K, Na, Fe)
- Trace minerals (I, F, Mn, Zn)
- Organic acids (citric acids, malic acid)
What happens with excess profits in A consumption?
Yellow or orange skin colour
What happens with excess vitamin C consumption?
Nausea, vomiting and diarrhoea
What are the recommended amounts of fruit and vegetables?
Fruit: 300-450g/day
Veg: 300g
What are the benefits of a diet rich in fruit and veg?
- decreases risk of cardiovascular disease (antioxidant photochemical and vitamins reduce risk of cholesterol being oxidised)
- folate (decreases levels of homocysteine, risk factor for CVD)
- decrease risk of developing cancer
- decrease risk of developing type 2 diabetes (low GI, high Mg)
What are the risks of not drinking enough water?
- kidney stones
- urinary tract cancers
- colon cancer
- decreased physical performance
- decreased mental performance
