Nutrients

What is a nutrient?

What is a nutrient?

Substances that provide nourishment.

What are nutrients essential for?

Maintenance of life and for growth.

What are some functions of nutrients in relation to health and wellbeing?

The efficient functioning of the body and its systems as well as prevention of diet related diseases.

What are the six categories of nutrients needed for optimal health and wellbeing?

Carbohydrates (including fibre), protein, fats, vitamins, minerals, water.

Which categories of nutrients are classified as macronutrients?

CHO, protein and fats are needed in the body in large amounts.

Which categories of nutrients are classified as micronutrients?

Vitamins and minerals are essential but needed in smaller amounts.

What is the main function of carbohydrates?

To provide fuel for the body.

What does CHO do in the body?

Glucose is the preferred fuel for energy in the body and CHO is rich in glucose, CHO is broken down and glucose molecules are absorbed in the bloodstream. From there, they can be stored into the body ready for use. Glucose that is not used by the body is stored as adipose (fat) tissue. Most of an individuals energy should come from CHO.

How much is one gram of CHO in kj?

One gram of CHO = 16kj of energy.

What are major food sources for CHO?

Rice, bread, pasta

What is protein made up of?

Smaller building blocks called amino acids.

What are the main functions of amino acids?

Build, maintain and repair body cells. They are also fuel for producing energy (secondary sources of energy).

What are the different types of amino acids?

There are 20 amino acids needed by humans to function properly in total: non-essential amino acids (11) can be made by the body or other amino acids whereas the essential amino acids (9) need to be consumed from different sources of protein.

What is one gram of protein in kj?

One gram of protein = 17kj

What do some food sources classified as complete proteins mean?

They contain all essential amino acids, usually these are found in animal products.

What do some food sources classifies as incomplete proteins mean?

They are usually from plant based foods and need to be eaten with a range of other protein sources.

What are the plant sources of protein?

Nuts, legumes, lentils.

What are the animal sources of protein?

Eggs, milk, cheese.

Why are fats required for health and wellfare?

They are required for adequate health and development and are an essential part of a balanced diet. There are different types of fats, some are healthier than others, some fats should be kept to a minimum in a diet.

What are the main functions of fats?

Act as fuel for energy, required for development and maintenance of cell membranes.

What is one gram of fat equal to in kj?

One gram of fat = 37 kj.

What do monounsaturated and polyunsaturated fats do besides carry out the main functions of fats?

Reduce levels of cholesterol, promote health of the heart and blood vessels.

How can health gains be made during youth in regards to fats?

They can be made during youth by replacing saturated and trans fats with mono and poly food sources. However, fat intake should not increase because all types will lead to weight gain and associated ill effects.

Why is monounsaturated fats considered one of the healthier fats?

Assisting in lowering low density lipoproteins (LDL ‘bad’ cholesterol).

What are some food sources of monounsaturated fats?

Olive oil, avocado, canola oil.

Are polyunsaturated fats considered healthy and what are their two main categories?

Yes and omega-3, omega-6.

What are the functions of omega-3 and omega-6?

They lower LDL in the bloodstream, increase HDL in the bloodstream, they reduce the risk of CVD.

What else does omega-3 do?

Promotes the elasticity of the blood vessels and prevents blood clots.

What are food sources of omega-3?

tuna, salmon, canola + soy oil.

What are food sources of omega-6?

walnuts, brazil nuts, seeds.

What functions does saturated fats have?

Increase cholesterol levels in the blood, contributes to CVD in the long term.

What are sources of saturated fats?

Red meat, full cream milk, pastries.

What functions does trans fats have?

Increase cholesterol levels, contribute to CVD, interfere with cell membranes, contribute to high glucose levels.

What are food sources of trans fats?

Pies, pastries, cakes.

What is the main function of fibre?

Slows glucose absorption, providing a feeling of satiety, reduces amount of cholesterol absorbed, absorbs water and adds bulk to faeces.

What are food sources of fibre?

Bran, wholemeal bread, grains and seeds.

Main functions of calcium?

Builds bone and other hard tissue like teeth and cartilage.

What are food sources of calcium?

Most dairy products, sardines, salmon (with bones), green leafy vegies.

Main functions of sodium?

Regulates balance between fluid in cells (intracellular fluid) and outside cells (extracellular fluid).

Food sources of sodium?

Table salt, olives, fish, meat.

Functions of Iron?

Haemoglobin is the iron-containing protein that: transports oxygen around the body.

Food sources of Iron?

Lean red meat, turkey, chicken.

Vitamin C functions?

Assists with absorption of Iron.

Food sources of vitamin c?

Kiwifruit, broccoli, blackcurrants.

Vitamin D functions?

Absorb Calcium from the intestines into the bloodstream.

Food sources of Vitamin D?

Fish, beef liver, cheese.

What are the short-term consequences of consuming high GL foods?

Can increase hunger as blood glucose levels decrease; can contribute to over-eating.

What does a lack of CHO, Iron & B-group vitamins result in?

Decreased energy levels which can impact many aspects of life.

Lack of water results in what?

Dehydration can cause: thirst, dry mouth, headaches, decreased blood pressure, dizziness, fainting, tiredness and constipation. In extreme cases it can lead to unconsciousness and death.

In the long-term, too much sugar results in what?

If left untreated dental caries can cause periodontitis, long term this can lead to loss of teeth. Sugars provide a food source for bacteria in the mouth. These bacteria produce acids which can lead to dental decay and dental cariers.

Excess consumption of CHO, fats and proteins can lead to?

Weight gain. Overweight youth are more likely to develop sleep aponea, lower fitness levels which negatively impacts physical health and wellbeing. Being overweight can lead to: Type 2 Diabetes, CVD, Some cancers, Arthritis.

Being underweight can lead to?

Indicates undernourishment. Severe undernourishment in people who have ED’s can cause: slowed growth, weakened bones which can develop into osteoporosis.

When iron, folate & B12 (and Vitamin C) are not consumed in the required amounts?

Anemia is characterised by the inability of the blood to carry adequate oxygen around the body. Anemia causes tiredness and weakness hindering a young persons ability to participate in daily activities.

Australian Guide to Healthy Eating:

• Enjoy a wide variety of nutritious foods from the 5 food groups every day.

• Drink plenty of water.

• Limit the amount of food you eat that contains saturated fat, added salt, added sugars and alcohol.

• Protect, support and promote breastfeeding.

• Be food safety aware.

4 Things to look for on a nutrition label:

-Check the first three ingredients on the food label.

-Aim for foods that do not have sugar, fats, sodium in the first three levels.

-Saturated fats should be less than 3g per 100g.

-Total fats should aim for less than 10g per 100g.

What are some minerals?

Calcium, iron, sodium.