Unit 1 AOS 2 Flashcards
What are nutrients
substances that are found in food that are required by the body for the growth and maintenance of body systems
benefits of having a well balanced diet
healthy and clear skin, nailsm hair and teeth
energy to be physically active
fewer illnesses relating to the immune system
key nutrients for optimal health and development in youth
carbs including fibre
portein
lipids/fats
vitamin d and b group
minerals- calcium, sodium and iron
water
What are macronutrients
nutrients that are required in large amounts
carbs, fats, protein, water
what are micro nutrients
nutrients that are required in small amounts
calcium, iron, vitamin a,c,d
Carbs function
to provide fuel for energy
allow an individula to maintain high energy levels
fibre makes us feel fuller for longer
- assists in bowel movements
potatoes, rice, pasta, fruits and veggies
protein function
builds, maintains and repairs body cells
acts as fuel for energy
meat, nuts, beans, lentil, animal products
Fats function
fuel for energy
protection for vital organs ]maintains body temp
types of fats
polunsaturated- monousaturated
saturated- trans
Saturated fats function
increases cholesterol levels in blood and can lead to heart disease long term
full cream milk, cream, cheese
trans fats
increases cholesterol levels and leads to heart disease contributes to high glucose levels
- type 2 diabetes
pies, cakes, butter, processed foods
Polyunsaturated fats
help reduce the risk of diet related diseases
- omega 3 omega 6
food source for omega 3 and 6
omega 3
fish, tuna, canola
omega 6
nuts, walnuts, seeds
monounsaturated fats
assists in lowering cholesterol
helps reduce the risk of diet related diseases later in life
too much can lead to weight gain
olive oil, avocado, cashews, almond butter
water
aids in digestion and waste removal
temperature control
drinking water, fruit vegetables
calcium
helps achieve optimal peak bone mass (physical)
the greater the bone density developed the less chance of developing osteoporosis later in life.
milk, cheese, yogurt, spinach, orange juice (fortified)
iron
more iron is needed as blood volume increases in youth
not enough iron can lead to anaemia
lean red meat, eggs, brown rice, nutsk
sodium
regulation of fluid from the body (water and blood)
table salt, cheese, olives, pork, bread
vitamin d
Vitamin D deficiency leads to low levels of calcium being absorbed and bones become weak (as Vit D absorbs calcium)
-Fish, Small amounts are found in beef liver, cheese & egg yolks
B group vitamins
Metabolizing or converting the fuels into energy
Deficiency can lead to a lack of energy which can contribute to slow growth of hard & soft tissues
-vegemite, eggs, meat
what is a government organisation food selection model?
Australian Guide to Healthy Eating, health star rating
Healthy Eating Pyramid
The Health Living Pyramid encourages food variety:
Adequate water consumption
Limited Salt & sugar
Minimum fat
Adequate fibre
Encouraging physical activity
Enjoy herbs and spices
Limit processed foods
What is a limitation of the healthy eating pyramid
doesn’t provide serving sizes
The Australian Guide to Healthy Eating
The Australian Guide to Healthy Eating aims to promote healthy eating habits throughout life, to assist in reducing the risk of health problems in later life such as heart disease, obesity and type 2 diabetes.
limitation of the Australian Guide to Healthy Eating
physical activity isn’t promoted!
Doesn’t show serving sizes
The Health Star Rating System
It is a labelling system that rates the overall
nutritional value of packaged foods
- Ratings range from ½ star -5 stars, usually found on the front of the pack
Compares energy (kilojoules)
Compares level of risk nutrients (sat fat, salt, sugar) and protective nutrients (fibre, protein etc)
Nutrients are compared per 100g or
100ml
Voluntary system (so not all food companies use this labelling system