Test 2 Revision - Semester 1 Flashcards
Biological determinants of health
- body weight
- Genetic predisposition
- Age
- Gender
Youth
The time between the end of childhood and the start of adulthood
Youth
The time between the end of childhood and the start of adulthood
Primary sex characteristics
- first ovulation
- first menstruation
- penis enlarges
- first ejaculation
Secondary sex characteristics
- skin becomes oily
- body hair develops
- increased fat to muscle ratio
- breast develop
- hips widen
- voice lowers
- shoulders broaden
Secondary sex characteristics
- skin becomes oily
- body hair develops
- increased fat to muscle ratio
- breast develop
- hips widen
- voice lowers
- shoulders broaden
Physical development
The changed that relate to people’s size and shape, and therefore, body structure.
Intellectual development
The ways in which people are able to think and reason.
Emotional development
Deals with feelings and moods and the ways in which people express, understand and exercise control over them.
Social development
The increasing complexity of behaviour patterns used in relationships with other people.
Menstruation
Menstruation is the process in a women when blood and other material from the lining of the uterus is discharged once a month from puberty until menopause.
Stage 1 (Menstrual phase)
it is the elimination of the lining of the uterus from the body through the vagina. Menstrual fluid contains blood, cells from the uterus and mucus. It is often call a period and it occurs between three days and one week.
Stage 2 (Follicular phase)
It occurs on the first day of menstruation and it ends with ovulation. The pituitary gland secretes follicle stimulating hormone (FSH) which stimulated the ovary to produce around five to 20 follicles. Each follicle is a immature egg and it will develop to become mature.
Stage 3 (Ovulation)
it is the release of the mature egg from the surface of the ovary. The egg travels down the fallopian tube to the uterus where it may get fertilised or it will die.
Stage 4 (Luteal phase)
During ovulation, the egg bursts from its follicle. If the egg is fertilised, it will implant into the lining of the uterus to form the corpus luteum. If pregnancy does not occur the corpus luteum will die.
Stage 4 (Luteal phase)
During ovulation, the egg bursts from its follicle. If the egg is fertilised, it will implant into the lining of the uterus to form the corpus luteum. If pregnancy does not occur the corpus luteum will die.
Protein
- Macromolecule
-
Protein
- Macronutrient
- Forms amino acids which are ‘building blocks’ and are used in growth and repair for healthy body.
- Secondary source of fuel for energy production.
Eg. meat, milk, chicken,
fish, pork.
- Secondary source of fuel for energy production.
- Forms amino acids which are ‘building blocks’ and are used in growth and repair for healthy body.
Lipids/ fats
- Macronutrient
1. Main function is to provide fuel for energy production
2. Provides cushioning (& protection) for vital organs
3. Assists in temperature control
4. Excess fats are stored as adipose tissue in the body
e. g Olive oil, avocado, canola oil, nuts, fried foods.
Carbohydrates
- Macronutrient
1. Is a source of fuel for energy production to healthy body function
2. Is stored as fat if not used for energy production and can therefore contribute to obesity.
e. g Cereals, rice, pasta, simple sugars
water
- Macronutrient
1. Keeps the body hydrated for good health
2. Regulates body temp
3. Required for muscular contractions
4. Key component of cells, required for them to function
Vitamin A
- micronutrient
1. Essential for normal vision, bone strength and a healthy immune system
2. Antioxidant. Antioxidants act to reduce the risk of cells abnormalities that can lead to cancer, heart disease, diabetes.
e. g Carrots, sweet potatoes, pumpkin, squash, spinach, cantaloupe, Dark green leafy vegetables, eggs
Vitamin C
- micronutrient
1. Is an Antioxidant that helps to maintain healthy cell growth
2. Boosts the immune system to fight infection / disease
3. Assists in the absorption of iron in the body
e. g Kiwi fruit, broccoli, blackcurrants, oranges and strawberries.
Vitamin D
Micronutrient
- Required for the absorption of calcium from the intestine into the blood stream to ‘ossify’ your bones (harden) & reduce the risk of osteoporosis
- Is a fat soluble vitamin.
- Fish (including tuna, salmon, mackerel, sardines and herring), fortified foods, small amounts can be found in beef liver, cheese, and egg yolks.
Calcium
Micronutrient
- Required for hard tissue formation, which promotes bone health and reduces the risk of osteoporosis
- Required for muscular contractions
e. g. Dairy products, green leafy vegetables, sardines, salmon, fortified soy milk.
Iron
Micronutrient
- An essential part of the ‘haem’ part of haemoglobin (Hb). Hb is what carries Oxygen in the red blood cells to the body
- Reduces the risk of anaemia
e. g Lean red meat, poultry, fish, eggs, nuts, brown rice and tofu.
Sodium
Micronutrient
- Needed for many cells to function correctly such as muscle and brain cells.
- Excess sodium is a major health issue in Australia contributing to hypertension, kidney damage and osteoporosis (it prevents calcium absorption).
e. g Salt, processed foods that contain salt
Sodium
Micronutrient
- Needed for many cells to function correctly such as muscle and brain cells.
- Excess sodium is a major health issue in Australia contributing to hypertension, kidney damage and osteoporosis (it prevents calcium absorption).
e. g Salt, processed foods that contain salt
What is it important to have adequate nutrition in youth?
Because you are still developing and your body needs all different nutrients so that it is able to function to its fullest.
what type of carbohydrates should the majority of you daily intake be?
Complex carboydrates because they provide a longer lasting effect on your body and they make you feel fuller for longer.
the amount of CHOs per day is about 55%.
How much energy does 1g of carbohydrate provide?
16kj/gm
Simple carbohydrates
The are absorbed most easily.
e.g honey, lollies, fruit, vegetables
complex carbohydrates
It assists with digestion and help with disease prevention.
e.g. wholegrain cereals, fruit, nuts, legumes
Fibre
Fibre is a type of carbohydrate that the body does not digest. There are two types:
- insoluble fibre
- soluble fibre
Fibre helps to reduce the risk of CVD by lowering LDL (bad) cholesterol in the blood.
Fibre makes you feel fuller, prevents overeating, decreases the risk of obesity.
Protein
energy: 17kj/gm = 15% of daily intake.
- Protein helps to prevent overweight of obesity by making you feel fuller. It creates satiety for longer.
- Your body needs proteins for replacement of damaged cells in the body to maintain good body function and health.
There are two types of protein:
1. Complete - meat, eggs, cheese, fish, poultry.
2. Incomplete - cereals, lentils, corn, nuts, legumes, beans.
Fats/ lipids
energy: 37kj/gm = 30% of daily intake. The four main types of fats are: 1. Saturated 2. Monounsaturated 3. trans fats 4. polyunsaturated Fats help to protect vital organs such as the heart and kidneys by providing a protective supportive layer. Fat also provides energy.
Saturated fat
Tends to INCREASE LDL (bad) cholesterol transported in the blood.
Sources: fatty meats, full fat dairy products, coconut and palm oil.
Saturated fat
Tends to INCREASE LDL (bad) cholesterol transported in the blood.
Sources: fatty meats, full fat dairy products, coconut and palm oil.
Trans fats
They are a form of unsaturated fat that has been altered chemically to improve their physical characteristics.
They are produced industrially to harden fats and oils.
- they are in highly processed foods such as bakery goods, chips, popcorn, cakes, many fast foods,
Monounsaturated fats
Can help to INCREASE HDL (good) and lower the LDL (bad) cholesterol transporter in the blood.
It can be found in:
nuts, seeds, avocardo, monounsaturated margarines.
Polyunsaturated fats
Can help to INCREASE HDL (good) and lower the LDL (bad) cholesterol transporter in the blood.
It contains essential fatty acids.
sources: oily fish, nuts, seeds.
What are food labels?
Food labels will enable you to make informed food choices. All packaged food and beverages in Australia must include a Nutrition Information Panel and Ingredients List.
The ingredients listed are in order from most used down to least used.
Difference between ‘use-by’ and ‘best before’?
The ‘use-by’ label means that the item must be consumed on or before the ‘use-by’ date. This is because the item could become compromised if you leave it too long.
The ‘best before’ means that the item is at its prime consuming time on or before that date. The item will not become compromised however the quality will reduce as time goes on. It refers to the quality of the food.
What order are the ingredients placed in? What percentage has to be listed?
All ingredients must be listed in descending order by weight, including added water.
If ingredients make up less than 5% of the food, it does not have to be listed.
What is the best way to use nutrition panels?
The nutrition information panel tells you the quantity of various nutrients a food contains per serve, as well as per 100g or 100ml. It is best to use the ‘per 100g or 100ml’ to compare similar products. The serving size may vary with different manufacturers.
What are some of the nutrients listed on nutrition information panels?
- energy (kilojoules)
- protein
- total fat
- saturated fat
- total carbohydrates
- sugars
- sodium
Why is saturated fat listed separately on NIPs?
It helps consumers decide whether a food product may affect their blood cholesterol levels as it has a more significant effect on the blood cholesterol levels.
4 names that fats are called
- Beef fat
- butter
- shortening
- coconut oil or palm oil
4 names that sugars are called
- Brown sugar
- Glucose
- Maltose
- Disaccharides
4 names that salt are called
- Baking powder
- Garlic salt
- sodium
- celery salt
