Lecture Notes on Macronutrients, Micronutrients, and Food Labels

Flashcards covering key concepts related to macronutrients, micronutrients, food labels, and Australian Dietary Guidelines.

What are macronutrients?

Essential nutrients required in large quantities for bodily functions and energy.

Name the four sources of macronutrients.

Carbohydrates, fibre, protein, and fats.

What are the two types of carbohydrates?

Simple (monosaccharides) and complex (polysaccharides/fibre).

Give examples of food sources for simple carbohydrates.

Fruits, egg, honey.

Give examples of food sources for complex carbohydrates.

Wholegrain cereals, veggies, fruit, and legumes.

What is the daily recommended intake of fibre?

25g

What are the two types of fibre and their functions?

Insoluble (longer digestion, satisfies hunger) and soluble (binds with bad cholesterol).

Give food examples of insoluble fiber.

Nuts and Whole grain foods

Give food examples of soluble fiber.

Fruit and Lentils

What are the two classifications of amino acids?

Essential (must be consumed through food) and non-essential (can be created by the body).

What does it mean for a protein to be 'complete'?

It contains all essential amino acids.

Give food examples of complete protein sources.

Meat, fish, eggs, cheese, milk from animal sources.

What does it mean for a protein to be 'incomplete'?

It doesn’t contain all the essential amino acids.

Give food examples of incomplete protein sources.

Wholegrain cereals, Nuts, Legumes, Soy beans

Name the two types of 'bad' fats.

Saturated and trans fats.

Name the two types of 'healthier' fats.

Monounsaturated and polyunsaturated fats.

Give food examples that contain saturated fats.

Fatty meats, full fat dairy products, butter, deep fried food, coconut and palm oil

Give food examples that contain trans fats.

Commercial pies, cakes, biscuits, margarines, fried potatoes/chips

Give food examples that contain monounsaturated fats.

Olive oil, cashews, peanuts, hazelnuts, avocados

Name the two types of polyunsaturated fats?

Omega-3 and Omega-6

Give food examples that contain polyunsaturated fats.

Mackerel, trout, sardines, tuna, salmon, canola oils & soy oils, Walnuts and brazil nuts

How much energy (in kJ) does 1 gram of carbohydrates provide?

16kJ

What is the percentage of carbohydrates that should become from an individuals’ energy?

55%

How does Insoluble fibre assist the body?

Absorbs water in the large intestine - softens faeces making it easier to excrete

How does Soluble fiber assist the body?

Reduces cholesterol levels and can regulate blood glucose levels by delaying glucose absorption

How much energy (in kJ) does 1 gram of protein provide?

17kJ

How much energy (in kJ) does 1 gram of fats provide?

37kJ

What percentage of all energy should come from fats?

30%

List 2 functions of fats in the body.

Source of energy and aids in the transport of nutrients, gases and waste into and out of cells

What are micronutrients?

Essential nutrients required in small quantities for growth, development, and maintenance of overall health.

Name the two types of micronutrients.

Vitamins and minerals.

Give food examples that contain calcium.

Dairy Products, Broccoli, Yogurt, Cheese, Orange Juice

Give food examples that contains Sodium.

Salt (table), Fish, Cheese, Tomato Sauce, Olives

Give food examples that contain Iron.

Red MEat, Eggs, Nuts, Brown Rice, Seeds

Give food examples that contain Vitamin C.

Kiwi, Broccoli, Black currants, Iranges, Strawberries

Give food examples that contain Vitamin D.

Sunlight, Tuna, Salmon, Sardines, Cereals

Give food examples that contain Vitamin B1, B2 and B3.

Vegemite, Eggs, Fish, Meats, Milk

Give food examples that contain Vitamin B12.

Liver, Fish, Eggs, Milk, Vegemite

What is the function of Calcium in the body?

Building of hard tissues like teeth, bones and cartilage, nerve and muscle functioning (like the heart)

What is the function of Sodium in the body?

Regulates fluid in the body (blood and water), transmission of nerve impulses, muscle contractions

What is the function of Iron in the body?

Essential for blood, formation of myoglobin which stores oxygen in the muscle cells

What is the function of Vitamin C in the body?

Building collagen, promotes iron absorption, necessary for blood production

What is the function of Vitamin D in the body?

Absorption of calcium from the intestine into bloodstream

What is the function of Vitamin B1, B2 and B3 in the body?

Metabolism and releasing energy from carbs, cell respiration, circulation, nervous System function, red blood cell formation

What is the function of Vitamin B12 in the body?

Red blood cell formation, rapid synthesis of DNA during cell division, nervous system maintenance, energy metabolism

List elements of a food label.

Name/Description of food, Nutrition Food Panel, Ingredient List, Percentage Labelling, Food Additives, Country/origin, Food recall information

Describe what is required to be on a food label.

Nutrition information Panel (NIP), Use by or Best before best, Country Country of Origin, Manufacturing Details

Identify the Australian Dietary Guidelines.

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet you energy needs, Enjoy a variety of nutritious foods from these five groups everyday and drink plenty of water, Limit intake of foods containing saturated fat, added salt, added sugars and alcohol, Encourage, support and promote breastfeeding, Care for your food; prepare and store it safely

Explain the purpose Australian Guide to Healthy Eating & Australian Dietary Guidelines.

Is purpose is to be used by the everyday Australian to help them in planning, selecting and consuming the adequate proportions of foods from the five groups.