Nutrition Outcome 2 Flashcards
Water
- Medium for all chemical reactions that take place for energy production and soft tissue production
- Transport systems in the body
- Temperature regulation
- Key component of blood
- Weight maintenance
Discretionary Foods
Includes food and drinks not necessary to provide the nutrients the body needs, but that may add variety. Energy dense foods (high in saturated fats, sugars, salt)
Calcium
Key Nutrient in promoting hard tissue (teeth, bones and cartilage)
Essential for achieving optimal peak bone mass
E.g. Dairy products
Bones in fish
Green Leafy Vegetables
Iron
An essential part of blood. Forms the ‘Haem’ part of Haemoglobin. The oxygen carrying part of blood.
E.g. Lean red meat
Turkey/chicken
Oily Fish
Green leafy vegetables
Vitamin A
Vital for cell division and cell differentation
E.g Red, yellow and orange coloured fruits and vegetables
Carbohydrates
Provision of fuel for energy.
Simple Carbohydrates
Simple, not many links in chain.
E.g lollies, soft drinks, chocolates
Complex Carbohydrates
Take longer to break down. Not processed or not highly processed.
E.g. Potatoes, rice, pasta, fruits, breakfast cereals.
Fibre
Essential for bowel health. Not absorbed into the body. Cleans out our system. Reduces glucose being absorbed.
Grains, seeds, raw vegetables
Protein
Build, maintain and repair cells.
Fuel for energy production.
Form soft, hard and blood tissues.
E.g. Foods of animal origin (lean meats, dairy foods)
Green Leafy vegetables
Nuts, Beans, Lentils, Tofu
Fats (lipids)
Provision of fuel for energy. Provide transport for soluble vitamins. Maintenance of cell membranes (blood and soft tissues)
Temperature regulation.
Protect vital organs.
E.g. Animal origin foods
Fish, oil, nuts, seeds, avocado.
Monounsaturated
Good - olive oil, avocado, olives, canola oil, egg yolk, most nuts
Polyunsaturated
Canola oil, fish, green leafy vegetables, walnuts, legumes, corn oils
Saturated
Bad - animal fats, milk and meat, palm and coconut oil, butter, cheese, chocolate.
Trans
Really bad - pies, pastries, cakes, biscuits, buns and some margarines.
Vitamin D
Vital for absorbing calcium from the digestive system into the blood.
E.g. Converted in the skin from sunlight
Butter and egg yolks
Vitamin C
Important for structure of tissues in particular collagen. Also vital for the absorption of iron into the blood. Assists the immune system.
E.g. Fresh fruit and vegetables.
B1, B2, B3
Vital to metabolise fuels into energy.
E.g. Vegemite, whole grain cereals, breads, meats and leafy green veg.
Folate
Important role in DNA synthesis. Important for red blood cell creation.
E.g. Green leafy veg, citrus fruits and folate fortified foods.
Vitamin B12
Main function is the formation of Red Blood cells
E.g. Only found in foods of animal origin.
Phosphorus
Combines with calcium to form calcium phosphate and strengthen bone matrix.
E.g. Same as protein.
Fish and egg whites
