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40 Cards in this Set
- Front
- Back
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Function of carbohydrates |
six major functions: providing energy and regulation of blood glucose. Sparing the use of proteins for energy. Breakdown of fatty acids and preventing ketosis |
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Food source of carbohydrates |
cereals, legumes, nuts, lentils, jam, honey, bread, potatoes, pasta, fruit, vegetables, rice. comes in forms; sugars, fibers and starches |
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the function of saturated fats food sources: |
Tends to increase LDL (bad) cholesterol transporter in the blood (increasing risk of heart disease) fatty meats, full-fat dairy products, butter, deep-fried takeaway food, commercially baked products such as biscuits and pastries, coconut and palm oil. |
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The function of trans fats food sources: |
Tend to increase LDL (bad) cholesterol transporter in the blood
Fatty meats Full fat dairy products, Margarines, Processed foods such as pastries and biscuits |
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the function of polyunsaturated fats food sources |
help increase the HDL (good) and lower the LDL (bad) cholesterol transporter in the blood.
Polyunsaturated margarine and spreadsPolyunsaturated oils (sunflower, safflower, soybean)Oily fish (sardines, tuna, salmon)Nuts (e.g. macadamia, almonds)Seeds |
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The function of monounsaturated fats food sources |
help increase the HDL (good) and lower the LDL (bad) cholesterol transporter in the blood.
Monounsaturated margarine and spreads (canola or olive oil based)Monounsaturated oils (olive, canola and peanut)Nuts (cashews and almonds)SeedsAvocado |
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Other functions of fat |
Helps to protect vital organs such as the heart and kidneys by providing a protective supportive layer Fat provides a concentrated source of energy
Helps keep the body warm due to a layer of adipose tissue, providing insulation and maintaining body heat Assists in the absorption and transport of fat soluble vitamins A, D, E and K |
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function of protein |
The nitrogen in protein helps with growth and repair and maintenance all body tissues (e.g. skin, nails, muscle). Hormones, enzymes and antibodies are made and regulated from protein
Protein regulates body processes such as water balance both inside and outside cells Provides structure to the body e.g. collagen is the strong and flexible framework for skeleton, tendons, connective tissue Protein provides some energy if supplies from CHO and fats are low |
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Complete proteins |
Foods that contain all of the essential AAs e.g. meat, fish, cheese, soy beans and milk from animal sources
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Incomplete proteins |
Food that does not contain all of the essential AAse.g. vegetables, grains and nuts |
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Food sources: protein: |
Meat, fish, poultryWhole milkEggsCheeseSoya beansAre complete proteins – contain essential amino acids
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Functions: Vitamins A |
A: Normal visionHealthy lining cells e.g. skin, lungsBone and teeth formationHealthy skin, hair, mucous membranesEssential in reproduction by helping to produce new cells |
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Function Vitamin B: B group vitamins |
(B1, B2, B3, B6, B12) Vitamin B helps release energy from carbohydrates, protein and fats Vitamin B helps your cells rebuild the amino acids into new proteins, such as blood cells and haemoglobin |
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Function Vitamin C Food sources |
Collagen productionAssists the absorption of ironHealing wounds, protecting against injury and infectionProduction of hormones
Fruits, especially citrus and blackcurrantVegetables, example tomatoes and capsicum |
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Function Vitamin D sources |
Helps absorption of calcium and phosphorusIncreases deposits of calcium and phosphorus into boneBoth of these functions contribute to bone growth
Sunlight on your skin helps to manufacture Vitamin DFish liver oilsEggsButter, cream, margarine |
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Function Vitamin E Food sources: |
Acts as an antioxidant – substances that prevent damage to the body by free radicalssubstances produced when oxygen is metabolised. An overload causes build up of cholesterol deposits in the arteries, which can cause cancer and heart disease Vegetable oilsWheat germMargarineWholegrain cerealsNutsWidespread in foods |
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Function Vitamin K Food sources |
Enables the formation of prothrombin, a chemical which helps blood clotting
EggsLiverGreen leafy vegetablesWholegrain cereals |
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Function of calcium food sources |
Formation, hardening and maintenance of bones and teeth. Calcium is stored in the skeleton, but is not static Nerve and muscle functioning e.g. heart Blood clotting Activity of some enzymes e.g. insulin Dairy products, such as milk, yoghurt and cheeseGreen leafy vegetables Fish such as sardines and salmonCalcium absorption is improved by Vitamin D, lactose and growth hormones |
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Function of fluoride food sources |
Strengthens tooth enamel against dental caries, especially in developing teeth
Seafood, Tea, Fluoridated water |
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function of sodium food sources |
Transmission of nerve impulses and muscle contractionControlling blood pressureMaintains osmotic pressure and water balance within the cell
Table salt, Meat, Takeaway and processed foods |
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function of Iron food sources |
Formation of haemoglobin to carry oxygen in the blood. Most iron in the body is in haemoglobin, but is also stored in bone marrow, spleen and liver Formation of myoglobin which stores oxygen in muscle cells
Haem iron (well absorbed in the body)Liver, kidney, beef, oystersNon-haem iron (not well absorbed in the body) Green leafy vegetableWholegrain cerealsLegumes and lentils |
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What are macronutrients? |
a type of food (e.g. fat, protein, carbohydrate) required in large amounts in the diet.
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What are micronutrients? |
a chemical element or substance required in trace amounts for the normal growth and development of living organisms.
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What nutrients/foods increase the risk of: Cardiovascular disease
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sodium, alcohol, fat (saturated fats,trans fats), red meat/processed food |
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What nutrients/foods increase the risk of: Type 2 diabetes |
excess sugar, food in excess energy mixed with insufficient exercise, take away foods, sweet biscuits, cakes, sugar-sweetened drinks, fruit juice, lollies, chocolate and savoury snacks. |
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What nutrients/foods increase the risk of: Colorectal cancer |
red meat, processed meat |
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What nutrients/foods increase the risk of: Iron-folate Anemia |
not eating foods with enough iron, red meat and offal, fish and shellfish, eggs, cereal, nuts and seeds, green leafy vegetables, beans and pulses, dried fruit |
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What nutrients/foods increase the risk of: osteoporosis |
low intake of calcium-rich foods, low intake of dairy foods, reduced levels of Vitamin D |
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What nutrients/foods increase the risk of: Obesity |
fatty foods, red meats, processed foods, lollies, sugar, dairy, food with high energy. |
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What nutrients/foods protect against: cardiovascular disease |
monounsaturated fat, unsaturated fat polyunsaturated fat, fruits and vegetables, wholegrain cereals, fish, nuts, soy. |
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What nutrients/foods protect against: type 2 diabetes |
Eat regular meals and spread them evenly throughout the day eat a diet lower in fat, particularly saturated fat Match the amount of food you eat with the amount of energy you burn through activity and exercise Limit foods high in energy; takeaway foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. |
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What nutrients/foods protect against: colorectal cancer |
calcium, fiber, milk and whole grains |
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What nutrients/foods protect against: Iron-folate Anemia |
food with lots of Iron red meat, fish, eggs, cereal, nuts and seeds, green leafy vegetables, |
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What nutrients/foods protect against: osteoporosis |
Calcium, Vitamin D, protein, phosphorus, sodium |
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What nutrients/foods protect against: Obesity |
plenty of vegetables, legumes/beans, fruit, grain, lean meats and poultry, milk, yoghurt, cheese, drink plenty of water. |
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What are the nutrients that are required for energy production? |
Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B7 |
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What are the factors that may impact on food selection? |
economics, early experiences, habit, culture, advertising, social factors, |
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What are the dietary considerations/modifications for the following groups: Vegan |
Vegans: fortified soy milk and cereals (vitamin D), Iron from cereals, wholegrains, legumes, tofu, green leafy vegetables, dried fruits. Zinc, nuts, tofu, miso, legumes, wheatgerm, wholegrain. Calcium, fortified cereals and fruit juices, fortified soymilk, tahini and some brands of tofu. Leafy dark green vegetables (especially Asian greens), legumes, almonds and Brazil nuts also contain calcium. |
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Elite Athletes |
more than 55 % carbohydrates about 12 to 15 % protein less than 30% fat. |
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Coeliac |
fresh fruit, vegetables, fresh meats, eggs, nuts and legumes, milk, fats and oils and gluten free grains e.g rice and corn. |
