Nutrition, Gut Health, and Dietary Guidelines Practice Flashcards

Flashcards testing knowledge of Australian Dietary Guidelines, gut microbiome health, prebiotics/probiotics/postbiotics, the gut-brain axis, superfoods, sugar health risks, and sociocultural influences.

What is the definition of adolescents according to the World Health Organization?

The transitional phase between childhood and adulthood, typically defined as the period between ages 10 and 19.

What are the five guidelines featured in the Australian Dietary Guidelines?

Guideline 1: Achieve and maintain a healthy weight, be physically active, and choose nutritious food and drinks; Guideline 2: Enjoy a wide variety of nutritious foods from the five food groups every day; Guideline 3: Limit intake of foods containing saturated fat, added salt, added sugars, and alcohol; Guideline 4: Encourage, support, and promote breastfeeding; Guideline 5: Care for your food; prepare and store it safely.

How do discretionary foods differ from non-discretionary foods?

Discretionary foods are non-essential, high in added sugars, saturated fats, and/or salt, and offer little nutritional value (e.g., soft drinks, chocolate, lollies, fast foods, energy drinks). Non-discretionary foods provide essential nutrients for growth, concentration, immunity, strong bones, and overall wellbeing (e.g., vegetables, fruits, lean meats, dairy, legumes).

How does the Australian Guide to Healthy Eating (AGHE) visually show a balanced diet?

It uses a colourful pie chart where slice size represents required intake from each of the five food groups. The largest sections are vegetables and grains, while discretionary foods sit outside the chart.

What are the principal functions of the human gut (Gastrointestinal tract)?

To digest and absorb ingested nutrients and to excrete waste products of digestion.

What is the estimated size and species diversity of the gut microbiome?

Estimates of 100 trillion microorganisms from 500-1,000 different species.

According to the transcript, how much fibre must females consume per day?

Females must have 25mg of fibre per day.

What are prebiotics, what is their purpose, and what examples are provided?

Prebiotics are types of fibre that feed good bacteria, help them grow, improve gut balance, and support digestion. Examples include bananas, oats, and apples.

What are probiotics, what is their purpose, and what examples are provided?

Probiotics are live good bacteria that add healthy bacteria to the gut, improve digestion, and support immunity. Examples include fermented foods such as kimchi, sauerkraut, and pickles.

What are postbiotics, what is their purpose, and what examples are provided?

Postbiotics are beneficial substances made after bacteria digest prebiotics. They strengthen the gut lining, reduce inflammation, and support immunity. Examples include seaweed, garlic, and milk or water kefir.

How do physical and chemical signals travel along the Gut-Brain Axis?

Physical communication travels via the Vegas nerve (like a telephone landline) and chemical communication travels via neurotransmitter hormones (like wifi).

How does the hormone cortisol affect the gut and digestion during stress?

Cortisol diverts blood away from the gut to muscles, slows saliva/enzyme production, decreases stomach-protecting prostaglandins, slows digestion or causes sudden evacuation (diarrhoea), downregulates the immune system (70% of which is in the gut), and can cause stomach and oesophagus spasms.

What is a superfood, and what nutritional value does 1 cup of kale provide?

Superfood is a marketing term for food claimed to offer health benefits due to exceptional nutrient density. One cup of kale provides 550 micrograms (mcg) of vitamin K, which is over 680 percent of a person's daily needs.

What specific naturally occurring sugars are found in milk, fruit/honey, fruits/vegetables, and wheat/barley?

Lactose is found in milk, fructose in fruit and honey, glucose in fruits and vegetables, and maltose in wheat and barley.

What long-term health risks are linked to consuming too much added sugar?

Obesity, heart disease, tooth decay, fatty liver disease, and insulin resistance.

What are common names used for 'sugar' on food labels?

Sucrose, glucose, honey, molasses, and fruit juices concentrates.

What are the five sociocultural influences on food choices described in the transcript?

Family, peers, media, religion, and culture.