Health Year 10 Revision Semester 1 Exam

Macronutrients

Needed and consumed in larger amounts (MACRO)

Micronutrients

Needed and consumed in smaller amounts (MICRO)

Types of Macronutrients

-Carbohydrates

-Fats

-Protein

Types of Micronutrients

-Vitamins

-Minerals

Water

Technically not a nutrient but required in larger amounts

Carbohydrates

-Provides us with fuel (glucose) for energy (kj)

-Source of dietary fibre

Carbohydrates types

-Starchy (low GI)- cereal, bread

-Sugary (high GI)- soft drinks, lollies

Glycaemic Index (GI)

The glycaemic index is a ranking of carbohydrates on a scale of 0 and 100

This scale describes how quickly the carbohydrate is digested (broken down) and absorbed into the blood.

Low GI = 55 or less

(Starchy Carbohydrates) Slow absorption, keeping us feeling ‘full’ for longer.

Medium GI = 55 – 69

(Starchy Carbohydrates)

High GI = 70 +

(Sugary carbohydrates) Fast absorption, making us hungrier sooner and therefore consume more food = more calories (KJ)

Fibre

Fibre is a type of carbohydrate

Benefits of eating fibre

1. Produces feelings of fullness by slowing down glucose absorption.

2. Reduces the amount of cholesterol absorbed by the body which reduces the risk of cardiovascular disease.

3. Fibre absorbs water which adds bulk to faeces and assists in regular waste removal which decreases risk of colorectal cancer.

Food Sources with Fibre

1. Bran

2. Wholemeal bread

3. Grains and seeds

4. Fruit and vegetable

Fats

1. Provide fuel for energy (KJ)

2. Provides cushioning for vital organs

3. Absorbs and transports the fat-soluble vitamins

Good fats

1. Monounsaturated

2. Polyunsaturated

Bad Fats

1. Saturated

2. Trans Fats

Good fats - Polyunsaturated and monounsaturated fats

1. Increases levels of good cholesterol (HDL) which assists with the removal of bad cholesterol (LDL) in the body.

2. Transports fat soluble nutrients around the body.

Bad fats – Saturated and trans fats

1. Have no use in the body.

2. Cause a build-up of bad cholesterol (LDL) which is stored in the circulatory system or as excess fat around internal organs.

Types of polyunsaturated fats

oily fish, like salmon, walnuts, seeds

Types of monounsaturated fats

olive oil, avacado, nuts

Types of saturated fats

fatty meats, full cream dairy

Types of trans fats

baked products, fried foods

Protein

1. Primary function is the growth, maintenance and repair of body cells

2. It is a third source of energy (KJ) in extreme circumstances. Only if carbohydrate and fat stores become depleted

Protein food sources

Fish, eggs, tofu

Minerals types

calcium and phosphate

Mineral function

Required for the building of bones and other hard tissues.

Minerals food source

Dairy products, salmon, soy products.

Vitamins

1. Regulates the absorption of calcium and phosphorus from the foods we eat.

2. Vital for bone development and strength, cell growth and maintaining a healthy immune system.

Vitamin Types

Vitamin D

Vitamin food sources

Found in fatty fish and fish liver oils.

Australian Guide to healthy eating

-Guide which visually represents the proportion of the five food groups recommended for consumption each day.

-The Australia Guide to Healthy Eating accompanies the Australian Dietary Guidelines.

The main part of your daily diet should include these two sections.

They are high in CHOs.

The Healthy Eating Pyramid

• A simple visual guide to the types and proportion of food we should eat for good health

• The foundation layer makes up of what we should eat most, plant foods

• Cooking your own meals will help reduce salt and sugar

Foundation layers of the Pyramid (first 2)

The foundation layers include the three plant-based food groups:

vegetables and legumes

fruits

grains

The middle layer of the pyramid

The middle layer includes the milk, yoghurt, cheese & alternatives and the lean meat, poultry, fish, eggs, nuts, seeds, legumes food groups. These are primarily proteins.

The top layer of the pyramid

The top layer represents healthy fats, which we need in small daily amounts to support heart and brain function. It recommends choosing foods with healthy fats over those high in saturated and trans fats.

Additional messages of the pyramid

Enjoy herbs and spices

Herbs and spices provide a range of flavours, aromas and colour to our food without added salt or sugar.

Choose water

Choose water as your main drink to avoid sugary options, hydrate and support essential functions in the body.

Limit salt and added sugar

Limit our intake of salt and added sugar to reduce blood pressure, the risk of CVD and unrequired energy intake.

Positives of AGHE and HEP

• They are visual so can be easily understood by all ages and cultural groups

• Covers food from all food groups

• Variety of foods cater for cultural differences

Negatives of AGHE and HEP

• Not all foods are shown, so people may not be able to place foods on the models

• Doesn’t include composite foods. Eg, fruit pie

• Doesn’t show serving sizes.

Health Star Rating

The Health Star Rating is a front-of-pack system that rates packaged foods from ½ to 5 stars based on their nutritional profile and recommended daily intake, with more stars indicating a healthier choice and helping consumers easily compare similar foods.

Barrier to bring about dietary change

1. Time constraints and convenience

2. Food marketing

3. Willpower

4. Personal preference

Health status

‘An individual’s or population’s overall level of health, taking into account various aspects such as life expectancy, amount of disability, levels of disease risk factors’

Health indicators

‘Standard statistics that are used to measure and compare health status (e.g. life expectancy, mortality and morbidity rates)

Life expectancy

An indication of how long a person can expect to live, it is the number of years of life remaining to a person at a particular age if death rates do not change.

Mortality

refers to death, particularly at a population level

Morbidity

Refers to ill health in an individual and the levels of ill health in a population or group.

Incidence and Prevalence

1. Both measure morbidity.

2. Incidence refers to the number of new cases of a condition in a given period.

3. Prevalence refers to the total number of cases of a condition in a population in a given time.

Diet related illnesses

These occur from too much or too little of particular nutrients Type 2 Diabetes, Osteoporosis, Cardiovascular Disease (CVD)

Type 2 diabetes in terms of incidence

High intake of sugar means body can not regulate glucose; this means there is an increase in the body’s insulin resilience Increasing incidence of diabetes.

Type 2 diabetes in terms of morbidity

High intake of sugar means body can not regulate glucose; this means there is an increase in the body’s insulin resilience. Increasing morbidity of diabetes.

Cardiovascular disease in terms of mortality

High intake of fat can lead to an increase in cholesterol due to LDL (bad fats) not being removed by HDL (good fats). This increases the risk of heart disease, increasing mortality due to heart attack.

Cardiovascular disease in terms of life expectancy

High intake of fat can lead to an increase in cholesterol due to LDL (bad fats) not being removed by HDL (good fats). This increases risk of heart disease, decreasing life expectancy due to heart attack.

What leads to Type 2 Diabetes

High intake of sugar

What leads to osteoporosis

Underconsumption of dairy foods

What leads to cardiovascular disease

High intake of fat

Osteoporosis in terms of morbidity

Osteoporosis – Underconsumption of dairy leads to decrease in calcium intake this means there is an increased risk of injury, increasing morbidity of broken bones.

Osteoporosis in terms of incedence

Underconsumption of dairy leads to decrease in calcium intake this means there is an increased risk of injury, increasing incidence of broken bones.

Physical Health and Wellbeing

Relates to the functioning of the body and its systems; it includes the physical capacity to perform daily activities and tasks.

Emotional Health and Wellbeing

The ability to recognise, understand and effectively manage and express emotions as well as the ability to display resilience.

Mental Health and Wellbeing

The state of a person’s mind or brain and the ability to think and process information. Enables an individual to positively form opinions, make decisions and use logic.

Spiritual Health and Wellbeing

The ability to form meaningful and satisfying relationships with others and the ability to manage or adapt appropriately to different social situations.

Characteristics of Physical Health and Wellbeing

-Energy Levels

-Body Weight

-Absence of Illness and Diseases

Characteristics of Mental Health and Wellbeing

-High Levels of Confidence

-Positive Thought Patterns

-Low Levels of Stress and Anxiety

Characteristics of Social Health and Wellbeing

-Supportive and well-functioning family

-Supportive network of friends

-Effective communication with others

Characteristics of Spiritual Health and Wellbeing

-Having a sense of belonging

-Have a sense of meaning and purpose in life

-Acting according to values and beliefs

Characteristics of Emotional Health and Wellbeing

-Experience appropriate emotions in a given scenario

-Adequately respond to and manage emotions

-Possess the ability to recover from misfortune

Life Expectancy

An indication of how long a person can expect to live, it is the number of years of life remaining to a person at a particular age if death rates do not change.

Mortality

Refers to death, particularly at a population level.

Morbidity

Refers to ill health in an individual and the levels of ill health in a population or group.

Incidence

Incidence refers to the number of new cases of a condition in a given period.

Prevalence

Prevalence refers to the total number of cases of a condition in a population in a given time.

Legal Drugs

Drugs can be legal if they are regulated and there are laws controlling the availability of them.

Illegal/Illicit Drugs

Illegal or illicit drugs are unregulated (have no price or quality controls) and therefore can be more dangerous than legal drugs.

Drug Offences

1. Possession (personal use)

2. Supplying (dealing to others)

3. Manufacturing and trafficking (making and distributing)

Drug Consequences

The punishment for these charges range from a warning, community service, good behaviour bond, small to large fines, to prison sentences.

The consequences depends on the severity of the crime (i.e. less for possession and harsher for trafficking), and the individual’s criminal history.

Stimulants

Stimulants act on the central nervous system, speeding up messages to and from the brain.

Eg. Cocaine and Nicotine

Stimulant Long-Term Effects

1. Mental Health Issues

2. Suspectible to cold and flu

3. Insomnia and exhaustion

Stimulant Short-Term Effects

1. Reduced appetite

2. Jaw clenching and teeth grinding

3. Feeling alert, energetic and confident

Depressants

Depressants slow down the functioning of the central nervous system.

Eg. Alcohol and Heroin

Short-Term Effects of Depressants

1. Slowed heart rate and breathing

2. Loss of concentration and confusion

3. Decreased reaction time

Long Term Effects of Depressants

1. Mental health issues

2. Poor working memory

3. Increased tolerance and dependence

Hallucinogens

A drug that causes hallucinations or distorts reality, often called a “trip”.

Eg. Marijuana and LSD

Short Term Effects of Hallucinogens

1. Relaxed and sensitive to emotions

2. Feeling of euphoria

3. Anxious and fearful, paranoia

Long-Term Effects of Hallucinogens

Possible flashbacks of a “trip”

Risks of Drug Use

1. Dependence

2. Mixing drugs can mask the harmful effects of each drug

Overdose

An overdose occurs when a person has an adverse reaction to the drug.

Factors that can cause an overdose:

Consuming too much of the drug

Impurities in the drug (what it has been “cut” with)

Mixing drugs, e.g. alcohol and ecstasy, which masks the effects of each drug

The body is not use to taking a certain drug

Signs and Symptoms of an overdose

Dizziness/loss of balance

Drowsiness

Managing an overdose

1. Stay Calm

2. Reassure

3. Seek aid

What do trends answer?

Who?

What?

When?

Direction?

Data?

WWWDD

Data

Use approximately/approx to illustrate the data

Drug Offences Consequences

The punishment for these charges range from a warning, community service, good behaviour bond, small to large fines, to prison sentences.

The consequences depends on the severity of the crime (i.e. less for possession and harsher for trafficking), and the individual’s criminal history.

How much alcohol is in a standard drink?

One standard drink contains 10g of pure alcohol

The legal BAC (Blood Alcohol Content) level in Australia

0.05

Males Responsible Drinking Rates

2 standard drinks in the first hour & no more than 1 standard drink for every hour after

Females Responsible Drinking Rates

1 standard drink in the first hour & no more than 1 standard drink for every hour after

Drinking Harm Minimisation

Keep count of your standard drinks

Know your limits

Have a glass of water between drinks

Consequences for underage drinking

Drinking underage - fine of $1000

Supplying a minor – fine of $19,000