Nutriton Flashcards
Simple Carbohydrates
- Macronutrient
- Simple sugars that are made up of monosaccharides or disaccharides. They include glucose and fructose and are broken down easily by the body.
- Fruit
- Honey
- Table sugar
- Milk
- Same functions of CHO
- The energy supply is different so therefore uses as a fuel source.
Uses more rapidly as breakdown process is quicker.
-Can impact our physical health as we are overeating which causes weight gain and can impact how our body systems function.
Complex Carbohydrates
Macronutrient
Major and preferred source of food fuel. Found in carbohydrates that are digested more slowly.
- Wholegrain cereals
- Pasta
- Rice
- Vegetables
- Legumes
- Provided energy for the brain function.
- Provided energy for proper muscle nerve and tissue development.
- Deliver sustained energy to the body.
Can impact our social health through social exclusion and reduced self esteem
Fibre
Macronutrient
A type of carbohydrate that the body does not digest. There are two types of fibre: soluble & insoluble.
- Wheat bran
- Corn
- Rice
- Skins of fruit and vegetables
- Nuts
- Seeds
- Keeping the body healthy
- Regulate the digestive system by adding bulk to faeces and helping with the elimination of waste from the body.
- If we are not having enough fibre we will before tired leading us to want to stay home impacting our social health because we are being antisocial.
Protein
Macronutrient
Proteins are molecules made of amino acids.
- Red meat
- Poultry (chicken, turkey)
- Eggs
- Increase in the number and size of cells, tissue repair and regrowth, bone-lengthening and hardening, and assisting the immune system through the production of antibodies
- It can affect your emotional health and wellbeing as felling tired can make you snappy and not happy.
Water
Macronutrient
The most plentiful substance in the body, making up about 55%-65% of average body weight. A clear liquid.
- Fruit and vegetables
- Cell duplication and body growth
Monounsaturated Fats
Macronutrient
* Monounsaturated fats are considered to be the healthier options for fat intake as they can have positive effects on the level of LDL cholesterol in the body by lowering it, and in some instances are able to raise the level of HDL cholesterol.
- Macadamia nuts
Reduces bad cholesterol levels in blood
Polyunsaturated Fats
Macronutrient
Types of lipids that do not have a hydrogen atom attached to every chemical bond, and therefore have a double bond in their chemical composition. Polyunsaturated fats have more than one double bond. Unsaturated fats tend to be liquid at room temperature (e.g. oils).
- Vegetable oils
- Sardines
Saturated Fats
Macronutrient
Types of lipids that’s have a hydrogen atom attached to every chemical bond, and therefore don’t have
- Milk
- Cream
- Butter
- Red meat
Trans Fats
Macronutrient
Trans fats are unhealthy fasts because they can detrimentally affect the structure of cell membranes and can also negatively affect the levels of high density lipoprotein, HDL and can increase LDL cholesterol.
- Pastries
- Cakes
- Some fried foods
Calcium
Micronutrient
* Milk,
* Cheese
* Yoghurt
- Essential for building strong boned and healthy teeth
- A mineral that is essential for building strong bones and healthy teeth.
- It will impact our physical health and wellbeing as if someone is constantly breaking bones as they are not taking enough calcium there bones will be weak.
Phosphorus
Micronutrient
* Milk
* Cheese
* Beef
* Lamb
* Chicken
- Sufficient phosphorus intake is important throughout the lifespan, to ensure the proper balance of calcium and phosphorus in order to promote remineralisation of bones and teeth to keep them in a healthy state
- A mineral often found in foods that are high in protein. This mineral is important in remineralisation of bones and teeth to keep them healthy.
Iron
Micronutrient
* Milk
* Cheese
* Beef
* Lamb
* Chicken
- Sufficient phosphorus intake is important throughout the lifespan, to ensure the proper balance of calcium and phosphorus in order to promote remineralisation of bones and teeth to keep them in a healthy state
- A mineral often found in foods that are high in protein. This mineral is important in remineralisation of bones and teeth to keep them healthy.
- This can impact our emotional health as when feeling tired and having trouble concentrating it can make someone snappy and unhappy and not a very nice person to be around.
Sodium
Micronutrient
* Table salt
* Cured meats like ham and salami
* Cheese
* Fish
- Regulates blood pressure blood volume and body fluids
- A mineral found in many foods that humans eat.
- This can impact our physical health as with an excess intake it can cause high blood pressure which impact the body system
Vitamin A
Micronutrient
Development and healthy maintenance of epithelial cells. Healthy skin, healthy vision
- Reduced immunity
Inadequate intake
Impact the cornea which can impact vision
Impact the development of healthy skin
This can impact our mental health as if we have inadequate intake it will impact the development of our healthy skin and If we don’t have healthy skin we create a low self esteem
Vitamin D
Micronutrient
* Butter
* Cream
* Cheese
* Whole eggs
* Liver
* Salmon
Help maintain and develop healthy bones. As well as hardening our bones.
- This could impact your physical health as the inadequate intake of vitamin D causes dental problems.
