UNIT 3 - AOS 1B (NUTRIENT) Flashcards
nutrient
a substance that is used by living things to build tissue or provide energy in order to assist in growth or keep an organism alive
micro nutrient
nutrients that are required in small amounts, vitamins and minerals
macro nutrient
nutrients that are required in large amounts
protein, carbohydrates, fats
kilojules
a measure of the energy values of food
basal metabolic rate
the amount of energy expressed in calories that a person needs to keep the body functioning at rest
what are the three nutrients for energy
carbs, fats, protein
function of carbohydrates
provide the body with energy
2 different types of carbs : simple and complex
simple carbs + food source
quick energy not sustained
sugar and honey
complex carbs + food source
sustained energy
wholegrain bread, cereal
function of fibre (carbohydrates)
only plant foods provide fibre add bulk to faeces to prevent constipation which reduces risk of : - obesity - type 2 - colorectal cancer - cvd
fibre - food source
wholemeal products
wholemeal bread, fruit and veg with skin, bran flakes
protein - main function
growth, maintain and the repair of body cells
secondary function: provide energy
1G = 17kjs of energy
excess - stored as fat
deficiency - lead to lower bone density
protein - food source
red meat, egg, fish, dairy
soy, chickpeas
what are the four fats
- monounsaturated
- polyunsaturated
- saturated
- trans
function of all fats
to provide fuel for energy
1G=37kjs
monounsaturated function (good fat)
reduces LDL and consequentially lowering cholesterol
reducing risk of cvd, heart disease
monounsaturated food source
olive oil
avocado
nuts
polyunsaturated function (good fat)
provides omega 3+6
lowers LDL and increases HDL
polyunsaturated food source
omega 3/6
oily fish, nuts, seeds , canola oils
saturated function (bad fat)
increases LDL and cholesterol
increases: cvd, heart disease, obesity
saturated - food source
fatty meat cuts, full cream dairy products
trans fat main function (bad fat)
increase LDL and decrease HDL
high contribution to cholesterol
therefore: increase in cvd, obesity, heart disease
trans fat food source
processed foods
cakes
pastry
pies
NHPA definition
A collaborative initiative endorsed by the commonwealth and all state territory governments.
The NHPA initiative seeks to focus the health sectors attention on diseases or conditions that have a major impact on the health of australians
The NHPA”S represent the disease groups with the largest BOD and potential costs to the australian government
water (not technically a nutrient)
assists with weight management and important for good digestive health.
Reduces: obesity, type 2, bowel cancer and colorectal cancer
Water helps with saiety to prevent overconsumption of food
water food source
water, juice, fruit, tea, coffee
calcium function
the maintenance of strong bones to maintain the hardness of bones, teeth and cartilage
deficiency: unable to achieve peak bone mass therefore leading to osteoporosis
calcium food source
dairy milk cheese sardines spinach
phosphorus function
works with calcium to maintain harder bones and teeth in prevention of osteoporosis
osteoporosis food source
dairy products, meat, egg, fish
sodium function and the results of excess consumption
to regulate fluid in body
excess= heart failure, heart attack, stroke and osteoporosis
As calcium is discreet through urine if excess consumption occurs
sodium - food source
table salt olives meat cheese processed foods
vitamin d function
absorption of calcium and phosphorus
deficiency = weakness of bones and teeth leading to osteoporosis
vitamin d sources
fish
cheese
egg yolk
sun
digestive tract
a collection of organs that carry out digestion organs include: - mouth -oesophagus -stomach - small intestine - rectum - anus
indigestible
cannot be absorbed by the body
diverticulitis
inflammation of colon causing pain and disturbance of bowel function
colorectal cancer
the development of cancer in colon or rectum due to abnormal growth of cells
