Nutrition and Food Models Practice Flashcards

Comprehensive practice flashcards covering macronutrients, micronutrients, fibre, food labelling, nutrition models, and healthy eating guidelines.

Nutrients

Organic and inorganic substances found in food that are required by the body for the growth and maintenance of body systems.

Macronutrients

Large molecules required by the body in large quantities, including Carbohydrates, Protein, Fats, and Water.

Micronutrients

Small molecules required by the body in small quantities, categorized into Vitamins (C, D, B-group) and Minerals (Calcium, Sodium, Iron).

Nutrient Dense Foods

Foods that provide a high amount of nutrients relative to their energy content.

Energy Dense Foods

Foods that are high in energy (kilojoules) but usually low in essential nutrients.

Carbohydrates

The body's preferred source of energy; providing $16\,kJ$ of energy per gram and recommended to make up $55\%$ of daily energy intake.

Simple Carbohydrates

Also known as monosaccharides, these are found in foods like fruits, honey, and milk.

Complex Carbohydrates

Also known as polysaccharides, these include wholegrain cereals, vegetables, and legumes, and often contain fibre.

Fibre

A type of carbohydrate required in quantities of approximately $25\,g$ daily to assist in waste elimination.

Insoluble Fibre

Fibre that cannot be absorbed by the body; it absorbs water in the large intestine to soften faeces for easier excretion.

Soluble Fibre

Fibre that satisfies hunger and binds with bad cholesterol; it can regulate blood glucose levels by delaying glucose absorption.

Protein

A macronutrient made of amino acids used for growth, development, and tissue repair; it provides $17\,kJ$ of energy per gram.

Essential Amino Acids

Amino acids that cannot be made by the body and must be consumed through food sources.

Non-Essential Amino Acids

Amino acids that can be created by the body.

Complete Protein

Food sources, such as meat, fish, and eggs, that contain all the essential amino acids in necessary quantities.

Incomplete Protein

Food sources, such as nuts and legumes, that do not contain all essential amino acids and should be eaten with other protein sources.

Fats

A macronutrient providing $37\,kJ$ of energy per gram; required for cell membrane maintenance and transport of fat-soluble vitamins A, D, E, and K.

Monounsaturated Fats

Considered healthier fats, found in sources like olive oil, avocados, and cashews.

Polyunsaturated Fats

Healthier fats including Omega-3 and Omega-6, found in fish like salmon and tuna, as well as walnuts.

Trans Fats

Bad fats found in processed items like commercially baked biscuits and fried potatoes that can interfere with cell membranes.

Water

A substance making up $50-75\%$ of body mass; required in large amounts ($1.5-2$ litres daily) for metabolic reactions and weight maintenance.

Calcium

A mineral essential for building hard tissues like teeth and bone, and for nerve and muscle functioning.

Sodium

A mineral that regulates body fluids and blood volume; excess levels can contribute to hypertension (high blood pressure).

Iron

A mineral essential for blood that forms the 'haem' part of haemoglobin to carry oxygen; absorption is increased by Vitamin C.

Vitamin C

A vitamin required for building collagen and promoting the absorption of iron; it cannot be made by the human body.

Vitamin D

A micronutrient required for the absorption of calcium from the intestine into the bloodstream.

Vitamin B12

A B-group vitamin required for red blood cell formation, rapid synthesis of DNA during cell division, and nervous system maintenance.

FSANZ

Food Standards Australia and New Zealand; the body that governs food labelling laws in Australia.

Nutrient Information Panel (NIP)

Mandatory label on most packaged foods providing data on energy and key nutrients per serving and per $100\,g$.

Standard Serve

The recommended amount of a particular food that constitutes 'one serve' of the five food groups according to the Australian Dietary Guidelines.

Serving Size

The amount of food per serving as chosen by the manufacturer, which is generally not linked to any official recommendations.

Portion Size

The actual amount of a certain food an individual chooses to eat.

Recommended Daily Intake (RDI)

The level of intake of essential nutrients sufficient to meet the nutritional needs of healthy people, monitored by the NHMRC.

Australian Dietary Guidelines

Five government-developed guidelines intended for health professionals to help Australians improve dietary patterns and reduce disease risk.

Australian Guide to Healthy Eating (AGHE)

A visual food selection guide showing a circle divided into five wedges representing the recommended proportions of the five food groups.

Healthy Eating Pyramid

A visual guide produced by Nutrition Australia based on the Dietary Guidelines, with foundation layers emphasizing plant foods.

Health Star Rating System

A voluntary labelling system ranging from $1/2$ to $5$ stars that allows consumers to compare the nutritional profile of similar packaged foods.

Hypertension

High blood pressure, which can be contributed to by high levels of sodium drawing excess fluid into the blood.

C.A.r.e.F.u.L

An acronym for question technique: C=Command term, A=Allocated marks, F=Focus of question, L=Limiting terms.