Hhd Unit 1 AOS 3 Sac: Chapter 6 Nutrition and youth health outcomes

Flashcards for Sac:

Nutrients

Nutrients are substances that provide nourishment essential for the maintenance of life and for growth.

6 categories of nutrients needed for optimal health outcomes

carbohydrates (including fibre), proteins, fats, vitamins (such as vitamin D, Vitamin C and folate), minerals(such as calcium, sodium and iron), and water.

Macronutrient

Macronutrients are nutrients that are required by the body in large amounts (such as, protein, carbohydrates and fats).

Micronutrient

Micronutrients are nutrients that is required by the body in small amounts (such as minerals and vitamins).

Function of carbohydrates and food sources:

The body's main source of energy and fuel for growth and daily activities.

Food sources include: Rice, bread, pasta, cereals, and fruits(such as oranges, grapes, and bananas.)

Function of Fibres and food sources:

Helps digestion, prevents constipation, keeps you feeling full, and helps lower cholesterol.

Food sources include: wholemeal bread, grains,, and fruit and vegetables that are raw or with skin on( raspberries, brocoli).

Function of proteins and food sources:

Builds, repairs and maintains body cells and tissues; can also provide energy if needed.

Food sources include: Dairy products (except cream), beef, chicken, fish and seafood, nuts, wholegrain cereals, brown rice.

Function of water and food sources:

Needed for chemical reactions, hydration, and the effective functioning of cells, tissues and blood.

Food sources include: Fruits including (watermelon, apple, orange) and vegetables such as lettuce, cucumber, and carrot.

Function of calcium and food sources:

Builds strong bones, teeth and cartilage, and helps reduce the risk of osteoporosis and dental decay.

Food sources include: Dairy prodcuts ,Sardines, green leafy vegetables (such as brocoli and spinach).

Function of Sodium and food sources:

Regulates fluid balance in the body and helps control blood volume.

Food sources include: table salt, olives, fish, meat, cheese, bread, and many processed foods.

Function of iron and food sources:

Forms part of haemoglobin, which carries oxygen around the body.

Food sources include: Red meat, turkey and chicken, oily fish, egg, nuts

Function of Vitamin D and food sources:

Helps the body absorb calcium, which is important for strong bones.

Food sources include: Tuna, beef liver, egg yolks

Function of Vitamin C and food sources:

Helps form collagen, heal wounds, fight infection, acts as an antioxidant, and improves iron absorption.

Food sources include: Fruits(oranges, lemons) and vegetables that are green leafy (such as cabbage, spinach).

Function of Folate (Vitamin B9) and food sources:

Helps make DNA, supports cell growth, and is needed for the production of red blood cells.

Food sources include: citrus fruit (oranges) and green leafy vegetables.

Function of fats:

Provide energy and help build and maintain cell membranes. They can be broken down into four broad categories: Monounstrated, polyunstrated, saturated and trans fats.

Function of monounstrated fats and food sources:

Help lower bad cholesterol and reduce the risk of heart disease.

Food sources include: Olive oil, avocado and canola oil

Function of polyunsaturated fats and food sources:

Improve heart health by lowering bad cholesterol and increasing good cholesterol.

Food sources include: Omega 3 (oily fish like trout), Omega 6(walnuts, seeds).

Function of saturated fats and food sources:

Provide energy but can raise cholesterol levels and increase heart disease risk.

Food sources include: Full cream milk, fatty parts of meat.

Function of trans fats and food sources:

Increase cholesterol levels and raise the risk of heart disease and type 2 diabetes.

Food sources include: Pies, pastries and cakes.

Carbohydrates- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Low energy/fatigue

Insufficient intake (long-term)- Reduced ability to meet energy needs.

Overconsumption (short-term)- Hunger and overeating from high-GI foods

Overconsumption (long-term)- Obesity, cardiovascular disease, type 2 diabetes

Fibre- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Constipation

Insufficient intake (long-term)- Can cause cancer, obesity, Cardvascular disease, type 2 diabetes

Overconsumption (short-term)- Obesity

Overconsumption (long-term)- Obesity

Protein- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Poor growth and repair of body tissues

Insufficient intake (long-term)- Reduced growth and development

Overconsumption (short-term)- Obesity

Overconsumption (long-term)- Obesity

Fats (saturated and trans)- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Reduced energy levels

Insufficient intake (long-term)- Affects cell membrane function and energy supply

Overconsumption (short-term)- High cholesterol

Overconsumption (long-term)- Obesity and cardiovascular disease

Water- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Dehydration, headaches, dizziness, fainting, tiredness

Insufficient intake (long-term)- Poor health from chronic dehydration

Overconsumption (short-term)- Water intoxication

Overconsumption (long-term)- Strain on kidneys.

Calcium- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Reduced bone development

Insufficient intake (long-term)- Weak bones, fractures, osteoporosis

Overconsumption (short-term)- Constipation

Overconsumption (long-term)- Kidney stones

Sodium- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Muscle cramps

Insufficient intake (long-term)- Low blood sodium levels

Overconsumption (short-term)- High blood pressure

Overconsumption (long-term)- Stroke, heart attack, cardiovascular disease, osteoporosis

Iron- Short and long-term consequences of imbalance:

Insufficient intake (short-term)-Weakness, anaemia

Insufficient intake (long-term)- Anaemia and dizziness

Overconsumption (short-term)- Low energy levels

Overconsumption (long-term)- Low energy levels

Vitamin D- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Reduced calcium absorption, weak bones

Insufficient intake (long-term)- Osteoporosis and fracture

Overconsumption (short-term)- Vomiting

Overconsumption (long-term)- Kidney stones

Vitamin C- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- Reduced iron absorption, low energy

Insufficient intake (long-term)- Anaemia

Overconsumption (short-term)- Diarrhoea

Overconsumption (long-term)- Kidney stones

Folate (Vitamin B9)- Short and long-term consequences of imbalance:

Insufficient intake (short-term)- weakness, folate-deficiency anaemia

Insufficient intake (long-term)- Anaemia and reduced participation in activities

Overconsumption (short-term)- Digestive discomfort

Overconsumption (long-term)- Nerve damage

What are the 3 food selection models:

Australian guide to healthy eating, The health star rating system, Healthy eating pyramid

Australian guide to healthy eating:

Made by the National health and medical research council.A plate diagram that shows you how much of each food group you should eat. The five food groups are split into different sections, and the bigger the section, the more you should eat it. It also reminds you to drink water and only have junk food sometimes.

Strengths: A visual guide for all people to see

Limitations: Does not show serving sizes

The healthy star rating system:

Made by Australian federal state, and territory governments.This is the star rating you see on packaged foods, from half a star up to five stars. The more stars, the healthier the food is meant to be. It looks at things like sugar, salt and saturated fat. It’s mainly useful for comparing similar products, like choosing between two cereals.

Strength: Makes identifying a healthier product easier

Limitation: It is based of nutrients and not whole foods.

Healthy eating pyramid:

Made by Nutrition Australia, a non government orginisation. A pyramid that shows which foods we should eat the most and least. The bottom layers are fruits, veggies and grains, meaning we should eat a lotof those. The middle is dairy and lean meats, and the top is healthy fats, which we only need a little bit of. It also says to drink water and not have too much sugar and salt.

Strength: Simple visual guide including all 5 food groups.

Limitation: Portion sizes are not included.

3 sources of nutrition information:

Dietitians and nutritionists, television and social media, online websites

What is R.E.A.L?

It is a stratergy that helps you evaluate whether your source is reliable.

R- Read the url. Make sure it ends in .org, .edu, .gov

E- Examine the sites content. Look at the author, publisher, and organisations.

A- Ask about the authors name. Can you find the author’s name if you wish to contact them?

L- Look at the links. What type of pages are they linking you to. Are the sites your being linked to end in .org, .edu, .gov

Sociocultural factors:

The social and cultural conditions into which people are born, grow, live, work and age.

These include: Family, peer group, income, education, religion, cultural group, gender.

Commercial factors:

A subgroup of sociocultural factors.

These include: Advertising, marketing strategies, food trends, celebrity endorsements, product placement