SACE Stage 1 Nutrition

Which monosacchrarides make up Lactose

Which monosacchrarides make up Lactose

Glucose and Galactose

Which monosacchrarides make up Maltose

Glucose and Glucose

Which monosacchrarides make up Sucrose

Glucose and Fructose

Energy value for 1g of fat

37 kJ

Energy value for 1g of protein

17 kJ

Energy value for 1g of carbohydrates

17 kJ

Recommended intake for carbohydrate

45 - 65%

Recommended intake for protein

15 - 25%

Recommended intake for fat

< 30%

Recommended intake for dietary fibre

> 25%

Why do our bodies need carbohydrates

Energy

What is a 'basic unit' of carbohydrates

Single sugar molecule

How many sugar links in monosacharides

Single sugar linked

How many sugar links in disaccharides

Double sugars linked

How many sugar links in polysaccharides

3-9 sugars linked

Where is glucose found?

Travles in our bloodstream

Role of glucose?

Raising blood glucose levels

Where is fructose found?

Fruit

Where is galactose found?

Milk

Types of monosaccharides

Glucose, sucrose, galactose

Types of disaccharides?

lactose, maltose, sucrose

Where is maltose found

Grains

What are the types of polyssacharides?

Starch and cellulose (fibre)

What is sucrose known as?

White table sugar

Where is lactose found?

Milk

Where is starch found?

Vegetables

Role of starch

Energy storage molecule for plants

What is glycogen

Stored form of glucose

What is fibre?

Indigestible part of plant foods

What are the types of fibre

Insoluble, soluble and resistant

What are soluble fibres?

Absorbs water to help soften contents of bowels, support regular bowel movements, keep us full and keep bowel envrionment healthy

Examples of soluble fibres?

Fruit, veg., oats, barley and legumes

What are insoluble fibres

Helps slow emptying process in stomachs which help us feel fuller, helps lower cholesterol and stabilise blood glucose levels

Examples of insoluble fibres?

Whole grain breads, cereals, nuts, seeds, wheat, bran, skin of fruit and vegetales

What are resistant starches?

Not digested in small intestine and instead proceeds to the large intestine where it can assist in the production of good bacteria and improves bowel health

Examples of resistant starches?

Undercooked pasta, under ripe bananas and cooked and cooled potato and rice

Glucagon

Brings glucose out of storage when needed

Liver and Glucose

Liver store 1/3 of glycogen and releases into bloodstream

What happens after eating a meal?

Blood glucose rises and the cells take what they need and the leftover is stored as glycogen

What happens when blood glucose levels fall?

Liver cell break down glycogen to glucose and releases them into the blood stream

Muscle cell and glucose

Muscle cells also store glucose as glycogen (2/3) but hold onto it unless exercise is partaken

What happens when blood glucose levels fall below normal?

Person be fatigued and if left untreated, a person may experience fluctuating blood glucose levels, which can be fatal

What regulates blood glucose levels?

Insulin and glucagon

Function of insulin

Moves glucose to cells

Function of glucagon

Bring glucose out of storage when needed

What happens when blood glucose levels rise?

Special cells in pancreas respond by releasing insulin

Does amount of insulin correspond with amount of glucose?

Yes

What is diabetes?

Blood glucose levels remain after eating a meal

What is Type 1 diabetes?

Pancreas fails to produce insulin

What is Type 2 diabetes?

Cells don't respond to insulin

Symptoms of Type 1 diabetes?

Thirst, excessive urination, weakness, fatigue or unexplained weight loss

Risk factors of Type 1 diabetes?

Family history

Strategies for Type 1 diabetes

Healthy eating

Treatment for Type 1 diabetes

Insulin injection/pump or excercise

What is Type 2 diabetes?

pancreas doesn't produce enoguh insulin or a sufficient amount of insulin, insulin is ineffective or cells don't respond to insulin

Symptoms of Type 2 diabetes

Thirst
Excessive urination
Fatigue
Hunger
Blurred vision
Feeling dizzy

Risk factors of Type 2 diabetes

Family history
Over 45 years old
Overweight/obese
35 years old of Aboriginal, Torres Strait Islander, Pacific Island, Indian or Chinese background

Strategies for Type 2 diabetes

Healthy eating

Treatment for Type 2 diabetes

Conditions managed through lifestyle modifications (e.g. exercise) and medication

Glucose in glycogen used more when exercising

Who is at risk of gestational diabetes

Pregnant, older and overwight women

Treatment of gestational diabetes

Eat smaller amounts of carbohydrates
Healthy eating
Regular physical activity
Medication
Insulin injections

Hyperglycaemia definition

High blood sugar levels

Hyperglycaemia symptoms

Extreme thirst
Frequent urination
Tiredness
Blurred vision
Headaches
Cuts heal slowly
Leg cramps
Dizziness
Itching, skin infections
Mood swings

Hyperglycaemia management

Medication
Exercise
Healthy diet
Healthy weight

Hypoglycaemia definition

Low blood sugar levels

Hypoglycaemia symptoms

Hunger
Nervous
Light headed
Shaky
Sweaty

Hypoglycaemia management

Eat carbohydrates rich foods (e.g. hard lollies, juice or soda)

What is the glycaemic index (GI)?

Measure of the rate a carbohydrate is digested and the rate they increase the blood glucose levels

Factors that affect GI

Ripness of fruit (ripe fruits have higher GI)

Fat and acidic foods slow the rate at which the stomach empties

Foodsthat have been cooked and allowed to cool can have a lower GI when eaten cold than when hot

Relationship between GI and diabetes

Diabetis would be reccomended to eat a low GI diet. THey lower the GI, the slower the rise in blood glucose levels will be when food is consumed

What does low GI cause?

Food being digested slowly, giving the body chances to respond by producing insuin

Reduceds average blood glucose levels which is important in reducing risk of developing diabetes-related diseases

Relationship between GI and blood glucose levels

Lower the GI, the slower the rise in blood glucose levels will be when food is consumed

Low GI foods (<55)

Multigrain, milk, yogurt and apples

Moderate GI foods (55 - 70)

Apricots, bananas, barley and sweet corn

High GI foods (>70)

White bread, wholemeal, crumpets and english muffin

Dietary fats definition

Important for many body processes

Helps move some vitamins around the body

Helps make hormones

Different groups of dietary fats have different effects on blood cholesterol level

What are triglycerides?

Fats and oils

Triglycerides meaning

Fats and oils that make up 95% of the lipids we eat

What are triglycerides composed of?

Carbon, hydrogen and oxygen

What is 1 molecule of fat made of?

Glycerol and 3 fatty acid chains

Saturated fats structure

Fatty acids with single bonds between all Carbon pairs

Unsaturated fats structure

Fatty acids that contain double bonds between one or more pairs of Carbon atoms

What is low density lipoprotein (LDL)?

Bad cholesterol that clogs the arteries

What is high density lipoprotein (HDL)?

Removes LDL from the arteries, escorts to the liver where it is broken down and then is removed

Saturated fats and LDL

Saturated fats increases levels of LDL

Unsaturated fats and HDL

Unsaturated fats increases levels of HDL

Sources of saturated fat

Animal fats

Meat

Palm oil

Coconut oil

Sources of monounsaturated fats (MUFA)

Olive oil

Avocadoes

Canola oil

Egg yolk

Nuts (peanuts, almonds and pecans)

Sources of polyunsaturated fats (PUFA)

Vegetable oils (sunflower, safflower, grape and corn)

Walnuts

Brazilian nuts

Oily fish (salmon, tuna, mullet and sardines)

What is omega 6 required for

Regulation of blood pressure

Blood clot formation

Immune response

Nerve impulse transmission

Sources of omega 6

Sunflower

Safflower

Corn oils

What is omega 3 required for?

Slow build up of fatty material on the inner walls of arteries

Reduces chances of blood clots

Lowers triglyceride levels

Reduces high blood pressure

Required by foetus for brain and growth function

Sources of omega 3

Fish oils

Walnuts

Pecans

Soy products

Linseed

What are trans fatty acids?

Found naturally in meats and milk.

How are trans fatty acids formed?

Formed when liquid vegetable oils are partially hydrogenated or 'hardened'

Trans fatty acids function

Increases LDL and can decrease HDL

What is cholesterol

Type of fat

Where can you get cholesterol from?

Animal products from the diet or it can be synthesised in the liver

Production of cholesterol

Production of cholesterol is regulated by amount of cholesterol in the diet

Where is cholesterol found

All cells - cell membrane