UNIT 3 - AOS 1B (NUTRIENT) Flashcards

1
Q

nutrient

A

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

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2
Q

micro nutrient

A

nutrients that are required in small amounts, vitamins and minerals

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3
Q

macro nutrient

A

nutrients that are required in large amounts

protein, carbohydrates, fats

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4
Q

kilojules

A

a measure of the energy values of food

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5
Q

basal metabolic rate

A

the amount of energy expressed in calories that a person needs to keep the body functioning at rest

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6
Q

what are the three nutrients for energy

A

carbs, fats, protein

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7
Q

function of carbohydrates

A

provide the body with energy

2 different types of carbs : simple and complex

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8
Q

simple carbs + food source

A

quick energy not sustained

sugar and honey

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9
Q

complex carbs + food source

A

sustained energy

wholegrain bread, cereal

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10
Q

function of fibre (carbohydrates)

A
only plant foods provide fibre 
add bulk to faeces to prevent constipation which reduces risk of : 
- obesity 
- type 2 
- colorectal cancer 
- cvd
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11
Q

fibre - food source

A

wholemeal products

wholemeal bread, fruit and veg with skin, bran flakes

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12
Q

protein - main function

A

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

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13
Q

protein - food source

A

red meat, egg, fish, dairy

soy, chickpeas

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14
Q

what are the four fats

A
  • monounsaturated
  • polyunsaturated
  • saturated
  • trans
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15
Q

function of all fats

A

to provide fuel for energy

1G=37kjs

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16
Q

monounsaturated function (good fat)

A

reduces LDL and consequentially lowering cholesterol

reducing risk of cvd, heart disease

17
Q

monounsaturated food source

A

olive oil
avocado
nuts

18
Q

polyunsaturated function (good fat)

A

provides omega 3+6

lowers LDL and increases HDL

19
Q

polyunsaturated food source

A

omega 3/6

oily fish, nuts, seeds , canola oils

20
Q

saturated function (bad fat)

A

increases LDL and cholesterol

increases: cvd, heart disease, obesity

21
Q

saturated - food source

A

fatty meat cuts, full cream dairy products

22
Q

trans fat main function (bad fat)

A

increase LDL and decrease HDL
high contribution to cholesterol
therefore: increase in cvd, obesity, heart disease

23
Q

trans fat food source

A

processed foods
cakes
pastry
pies

24
Q

NHPA definition

A

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

25
Q

water (not technically a nutrient)

A

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

26
Q

water food source

A

water, juice, fruit, tea, coffee

27
Q

calcium function

A

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

28
Q

calcium food source

A
dairy 
milk 
cheese 
sardines 
spinach
29
Q

phosphorus function

A

works with calcium to maintain harder bones and teeth in prevention of osteoporosis

30
Q

osteoporosis food source

A

dairy products, meat, egg, fish

31
Q

sodium function and the results of excess consumption

A

to regulate fluid in body

excess= heart failure, heart attack, stroke and osteoporosis
As calcium is discreet through urine if excess consumption occurs

32
Q

sodium - food source

A
table salt 
olives 
meat 
cheese 
processed foods
33
Q

vitamin d function

A

absorption of calcium and phosphorus

deficiency = weakness of bones and teeth leading to osteoporosis

34
Q

vitamin d sources

A

fish
cheese
egg yolk
sun

35
Q

digestive tract

A
a collection of organs that carry out digestion 
organs include: 
- mouth 
-oesophagus 
-stomach 
- small intestine 
- rectum 
- anus
36
Q

indigestible

A

cannot be absorbed by the body

37
Q

diverticulitis

A

inflammation of colon causing pain and disturbance of bowel function

38
Q

colorectal cancer

A

the development of cancer in colon or rectum due to abnormal growth of cells