Chapter 6

what are the essential nutrients?

carbohydrates(fibre), proteins, fats (lipids), vitamins, minerals, water

Functions of carbohydrates?

• glucose is the bodies preferred energy source

• carbohydrates are rich in glucose

• one gram of carbohydrates produces 16kJ of energy

• unused glucose is converted into fatty acid and stored as fat tissue

functions of fibre?

• regulate the digestive system

• removes substances that increase risk of cancer

• slows glucose absorption so makes you feel fuller for longer

• reduces absorption of cholesterol so reduces risk of CVD

functions of protien?

• formation, growth and repair of body tissue and cells

• can be metabolised to reduce energy

functions of fats?

• formation and maintenance of cell membranes therefore development of all cells

• can be used as an energy source

what are the four types of fats?

monounsaturated and polyunsaturated (good fats), saturated and trans fats (bad fats)

3 food sources each for carbohydrates, fibre, protiens and fats:

• carbohydrates: rice bread, pasta

• fibre: whole grain foods, nuts, seeds

• protein: eggs, beef, tofu

• fats: avocado, sardines, red meat, cakes

functions of water?

• forms the basis of blood, digestive juices, urine and

  perspiration

• make up for losses from the lungs, skin, urine and

  faeces

functions of calcium?

• building of bone and other hard tissues

• development of strong and dense bones

functions of iron?

• forms the ‘haem’ part of haemoglobin which carries oxygen

• Haemoglobin transports oxygen in the blood from the lungs

  to the tissues

functions of sodium?

• regulation of fluids in the body, including water and blood

3 food sources each for calcium, sodium and iron:

• calcium: milk, sardines, green leafy vegetables

• sodium: table salt, olives, fish

• iron: lean red meat, eggs, tofu

functions of vitamin C?

• formation of collagen along with protein

• fighting infections, as lymphocytes in the immune system require vitamin C to function

functions of vitamin D?

• maintain appropriate blood calcium concentrations (helps small intestine absorb calcium

•  therefore helps to maintain bone growth and health by promoting bone hardening

functions of vitamin b9/folate?

• DNA synthesis

• required for cell division and formation

• necessary for the synthesis of protein

• plays a role in the development of red blood cells

3 food sources each for vitamin C, D and folate:

• vitamin C: oranges, lemons, green leafy vegetables

• vitamin: salmon, beef liver, cheese

• folate: green leafy vegetables, citrus fruits, poultry

short term and long term consequences of underconsumption of fibre?

• short: constipation, weight gain/bloating

• long: risk of developing cancer of the colon or rectum, risk of CVD

short term and long term consequences of underconsumption of calcium?

• short: dental decay

• long: risk of developing osteoporosis

short term and long term consequences of underconsumption of iron?

• short: shortness of breath

• long: anaemia

short term and long term consequences of overconsumption of fats?

• short: weight gain

• long: heart disease, type 2 diabetes

short-term and long-term consequences of overconsumption of sodium?

• short: thirst, bloating

• long: heart disease, high blood pressure

short term and long term consequences of overconsumption of carbohydrates?

• short: bloating, blood sugar spike

• long: weight gain, type 2 diabetes

what is the Australian guide to healthy eating and who is it aimed for?

visual food guide that shows the proportions of different food groups people should eat each day for good health

strenghts and limitations of the asutralian guide to healthy eating:

• strengths: easy to understand, provides examples of food for each food group

• limitations: doesn’t give portion sizes, doesn’t include complex foods

what is the health star rating system and who is it aimed for?

strenghts and limitations of the health star rating system:

what is the healthy eating pyramid and who is it aimed for?

Strengths and limitations of the healthy eating pyramid?

what are some sources of nutrition information?

television, print media, the internet, social media, medical practitioners, dietitian’s and nutritionists

what is the R.E.A.L. strategy?

R - read the url

E - examine the sights contents

A - Ask about the author

L - look at the links

what are the commercial factors?

• marketing and use of media

• packaging and labelling