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health nutrition
| Question | Answer |
|---|---|
| nutrients | organic and inorganic substances found in food that are required for the growth and maintainence of the body |
| macronutrients | are required in large quantities and include carbohydrates, protein, fats, water |
| micronutrients | are required in small quantities and include vitamins c, b, and d, as well as minerals of calcium, sodium, and iron |
| carbohydrates | macronutrient required in large quantities simple: fruit, honey, milk complex: wholegrain cereals, veggies , legumes functions: maintainence of body temp, waste elimination, provide a source of energy |
| fibre | is a type of carbs required in large quantities recommended: 25g of fibre a day insoluble fibre: stimulates digestion (nuts, seeds, whole grain foods_ soluble fibre: cannot be absorbed by the body, satisfies hunger, can bind with bad cholestro fruit, |
| protein | macronutrient required in large quantities and is made up of amino acids provides a source of energy and is essential for growth, development and the immune system |
| amino acid classification | essential = must be consumed through food non-essential = can be made by the body |
| protein food sources | complete - foods that contain all necessary amino acids (meat, fish, eggs, cheese) incomplete - food that dont contain all necessary amino acids (nuts legumes,wholegrain cereal) |
| fats | is a macronutrient required in large quantities that provide a source of energy, required for the development of cell membranes , carry vitamins a, d and k around the body (fat soluble) |
| fat food sources | saturated fats: fatty meat, full fat dairy products, trans fats: cakes, biscuits, fried potatoes monosaturated fats: olive oil, cashews, penuts polyunsaturated fats: trout, sardines, tuna, salmon |
| water | NOT a macronutrient but needed in large amounts, makes up around 65% of body mass and is a key component of cells, tissues, and blood |
| calcium | is a micronutrient and mineral required in small quantities and builds hard tissues such as teeth, bone, and cartilage it also helps nerve and muscle functioning (dairy products, leafy greens) |
| sodium | is a micronutrient and mineral that regulates fluid in the body, nerve transmission and muscle contraction (fish, olives, meat, cheese, salt) |
| iron | is a macronutrient and mineral , which forms a part of blood (haemagolblin that is responsible for carrying oxygen) , and also makes myoglobin ( which stores oxygen in muscle cells) (red meat, eggs, spinach ) |
| vitamin c | is a micronutrient and vitamin that cannot be made by humans , which helps build collagen and promotes the absorption of iron (kiwi, broccoli, oranges) |
| vitamin d | is a micronutrient and vitamin which helps with the absorption of calcium from the intestine into the bloodstream (sunlight, fish ) |
| B group vitamins | B1, B2, B3, B12are micronutrients and vitamins which helps the metabolism and the release of energy from carbs , circulations and nervous system (vegemite, meat, fish) |
| FSANZ | food standards Aus and New Zealand which decide food labelling laws must include: - expiry date - nutrition info - country of origin - manufacturing details |
| nutrient info panels | mandotory on most foods, provide info on key nutrients and amount of energy , must be present if a health clain is made |
| standard serve | recommended amount that constitutes one serve oof the five food groups eg: 1 serve of veggies = half cup cooked green veggies |
| serving size | chosen by food manufacturer |
| portion size | how much of a certain food a person gets to eat |
| recommended daily intake | intake of essential nutrients adequate to meet the nutritional requirements of healthy poeple (averaged by sex and age) managed by national health and medical research council |
| Autralian Dietry guidlines | created by Aus gov , and provide advice relating to the types and amounts of foods that will help aussies develop healthy eating patterns (intended to be used by health proffessionals) |
| what are the guidlines (first 3) | 1. achieve and miantain a healthy weight, and to be physically active, eating enough nutrients to meet your energy needs 2. enjoy a wide variety of nutritious foods from 5 groups & water 3. limite intake of sat fats, alcohol, added salt , added sugar |
| last 2 guidlines (4 and 5) | 4. support and encourage and promote breastfeeding 5. care for your food, store it correctly and safely |
| Australian guide to healthy eating | visually represents the proportion of the five food groups recommended for consumption developed by department of health , intended to be used by the everyday australian to assist them in consuming the correct proportion of food |
| healthy eating pyramid | a visual guide to the types and proportions of foods that we should eat for good health , developed by nutrition Aus , based of Aus dietry guidlines larger layers = largest portion of diet |
| health star rating | compares risk nutrients (sugar, fats )food items with other like food items and is voluntary ranges from 1/2 - 5 |
| diet | everyday food consumption / noursihment patterns |
| diseases linked with nutrition | obesity, cardiovascular disease, diabetes, cancer |
| risk nutrients | fats (lipids) , saugar and salt |
| health impacts of overconsumption of fats | excess kilojules cause weight gain (obesity) , increased chlorestrol means high blood pressure and heart attack trans fats cause high blood glucose levels meaning diabeties |
| health impacts of eating a lot of carbs | glucose not used turns into body fat which can lead to obesity obesity puts pressure on the heart leading to heart attacj overconsumption of sugar can lead to high blood glucose (type 2 diabeties) |
| health impacts of overconsuption of salt | high levels of sodium causes body to draw extra fluid out of the cells which contributes to high blood pressure other effects are heart faliure, stroke, heart attack |
| aboriginal and torres straight islander guide to healthy eating | shows the proportions of food to be eaten for an aboriginal and torres straight islander person |
Created by:
lipikaa