Part 1 - Nutrtition Flashcards
Examples of Monosaccharides
Glucose
Fructose
Galactose
Carbohydrate Percentage
45-65%
Rich food sources of insoluble fibre
Nuts, legumes, seeds and whole grains
Examples of low GI foods
Foods that have a GI of 50 or lower
Multigrain bread, oats, soy products
Importance of daily water intake
Lubricates the joints
Carries nutrients around the body
Aids in digestion
Regulates temperature
Foods high in water content
Fruit and vegetables - 95%
Meat - 50-60%
Factors that affect water consumption
Level of activity
Stress levels
Rise of temperature
Nutrient Density
The amount of nutrients in comparison to the kilojoules in food
Energy Density
Amount of kilojoules per gram in food
Non-nutrient
Chemicals in food not needed for growth or energy but important for health
Antibiotics
Probiotics
Phytoestrogens
EAR
Estimated Average Requirement
Protein daily intake percentage
15-25%
Why are essential amino acids essential?
They can not be produced by the body so they must be supplied by food
Why is protein needed in the diet?
Growth, maintenance and repair of cells
Secondary source of energy
Production of enzymes
Example of two foods that are incomplete protein but together a complete protein
Baked beans on toast
Why is fat important in the diet?
Responsible for transporting fat soluble vitamins
Insulin to retain heat
Protection of organs
Energy for bodily functions
Difference between saturated and polyunsaturated fats
Saturated is full of hydrogen and is often solid at room temperature
What is cholesterol
Cholesterol is essential for life
It is a part of cell structure and hormones
Carried by the blood
What are the two types of cholesterol
LDL (low Density lipoprotein) bad
HDL (high density lipoprotein) good
Function of sodium in the body
Assists in fluid balance in the body
Effects of excess sodium
Thirst and dehydration
High blood pressure
Hypertension
Leading to higher risks of CVD
Function of folate
Formation of enzymes and red blood cells, metabolism of DNA
Rich sources of folate
Green leafy vegetables
Whole grain cereals
Chicken liver
Vegemite
Why is folate important
Pregnant need this the most
Reduces the risk of neural tube defects in the foetus
BMR
Basal Metabolic Rate
What is BMR
The amount of energy that an individual needs for metabolic processes
Iron and vitamin c
Vitamin C assists with the absorption of iron
Excess of vitamin c
Water soluble and excess is excreted as urine
Functions of iron
Formations of red blood cells
Role in carrying oxygen to cells
Component of enzymes
Rich food sources of iron
Meat
Eggs
Spinach
Main function of antioxidants
Act as scavengers of substances called free radicals which can cause damage to cells
Part of the body’s defence system against cancer, disease, and ageing illnesses
Rich food sources of antioxidants
Fruits such as berries
Vegetables such as tomatoes
Tea and red wine
Illnesses that may be prevented by a diet containing antioxidant rich foods
Cancer
Heart disease
Ageing
Micronutrients that also contain antioxidants
Vitamins A,C and E
Low GI food
Has a GI of 50 or lower
Non-nutrient
Chemicals in food not needed for growth or energy but important for health
Definition of nutrition
Nutrition is the intake of food in relation to the body’s requirement
Micro nutrients
Vitamins - fat & water soluble
Minerals - trace & major
UI
Upper level of intake
RDI
Recommended daily intake
NRV
Nutrient reference value
EAR
Estimated average requirement
AI
Adequate intake
Non-nutrients
Called phytochemicals
Phytoestrogens
Antioxidants
Probiotics
Fats/Lipids daily percentage intake
20-35%
Fats/Lipids kj
37 Kj per gram
Carbohydrate kj
16 kj per gram
Carbohydrates daily percentage
45-65%
Protein kj
17 kj per gram
Protein daily percentage
15-25%
Macronutrients
Carbohydrates Protein Fats Fibre Water
