Outcome 2 - Nutrition, metabolism and food models

What is the definition of food?

Refers to any editable material that supports growth, repair and maintenance, of the body. It also protects the body from infection and disease.

What is the definition of nutrition?

Refers to the process by which body utilizes food for growth, maintenance and healthy living.

What is the definition of nutrients?

Found in foods we eat, provides nourishment essential for maintenance of life and for growth. No food by itself has all the nutrients needed (except breast milk).

What are the six categories of nutrients?

* Carbohydrates (including fibre )
* Fats
* Protein
* Vitamins
* Minerals
* Water

What are the five functions of water?

* To transport energy, waste , hormones and antibodies.
* To dilute waste products.
* To lubricate surfaces and membranes.
* To help regulate body temperature.
* To be involved in all chemical reactions in the body.

How much fluid should athletes consume prior to a event?

They should consume 200-600mls of fluid.

How much fluid should athletes consume during a event?

They should consume 500-1000mls of fluid per hour of the event.

How much fluid should athletes consume after a event?

Replace 150% of water loss.

1kg weight loss = 1 litre fluid loss.

What are macronutrients?

Are this that are needed in large quantities (tens or hundreds grams) everyday.

Examples of macronutrients include-

* Carbohydrates (including fibre)
* Proteins
* Fats
* Water

What are micronutrients?

Are those that are need in minute/small quantities (micrograms or a best milligrams).

Examples of micronutrients, include -

* Vitamins
* Minerals

What are the functions of carbohydrates ?

* To provide fuel (glucose) for energy.
* Regulates the metabolism of fate and protein.
* The nervous system relies on them for energy in order to function.
* They are transported through the bloodstream.

Examples of carbohydrates, include -

* Rice
* Pasta
* Cereals
* Fruits (bananas)
* Potatoes

What are the functions of protein?

* Muscles construction and repair.
* Promoting glycogen resynthesis (remaking).
* Playing an important role in immune function.
* Transmission of nerve impulses.
* Preventing sport anaemia (low iron).
* Protein can be used as a secondary source of energy to carbohydrates.

Examples of animal protein, include -

* Red meat.
* Fish
* Eggs
* Dairy products

Examples of plant protein, include -

* Nuts
* Lentils
* Tofu
* Beans
* Spinach

What are the functions of fats?

* Development and maintenance of cell membranes (e.g. - blood and soft tissue).
* Assists in the absorption, transport and storage of nutrients, gases and waste into and out of cells.
* Provides a layer of protection around major organs.
* Assists in keeping the body warm.

There are 4 types of fats, these include -

* Monounsaturated fats
* Polyunsaturated fats
* Saturated fats
* Trans fat

Good fats, include -

* Monounsaturated fats
* Polyunsaturated fats

Bad fats, include -

* Saturated fats
* Trans fat

Examples of good fats (monounsaturated fats and polyunsaturated fats), include -

* Avocado
* Olive oil
* Nuts
* Peanut butter
* Omega-3
* Soy oils

Examples of bad fats (saturated fats and trans fats), include -

* Full cream milk
* Cream
* Cheese
* Fried food
* Pastries
* Pies
* Cakes
* Margarine

What is the definition of GI? (Glycemic index)

Carbohydrate foods are ranked from 0-100 according to how quickly they effect the bloods glucose levels.

A low GI rating is between the numbers -

0-55

Foods that have a low GI rating (0-55)

* Spaghetti Bolognaise
* Porridge
* Apples
* Firm Bananas

A medium GI rating is between the numbers -

55-70

Foods that have a medium GI rating (55-70)

* Oranges
* Brown Rice
* Toast
* Carrots
* Oatmeal

A high GI rating is between the numbers -

70-100

Foods that have a high GI rating (70-100)

* White bread and honey sandwich
* Very ripe banana
* Snakes
* Jelly beans

What are vitamins?

They are elements of food that are vital for life. They cannot be made in the body and must therefore be taken with food.

What are the importance of vitamins?

* They protect the body against infections.
* Assist in regulating body functions.
* Assist in metabolism.

What are the functions of vitamin C?

Formation of protein, collagen and the absorption of iron.

In what foods is vitamin C found in?

* Fruits
* Vegetables
* Dark green leaves

What are the functions of vitamin A?

Maintains vision, skin health, reproductions and %%bone & teeth growth%%

In what food is vitamin A found in? (animal sources)

* Butter
* Eggs
* Milk
* Liver

In what food is vitamin A found in? (plant sources)

* Dark green leafy vegetables.
* Tomatoes
* Mangoes

What are the functions of vitamin D?

Helps in the hardening of bone by enhancing absorption of calcium.

In what foods is vitamin D found in?

* Fish
* Liver
* Oils
* Eggs
* Cheese
* Butter
* Sunlight

Having a deficiency in vitamin D may lead to -

Osteoporosis

- Bone and joint pain.

What are the functions of vitamin B₁₂?

Building proteins in the body by enhancing absorption of calcium.

In what foods is vitamin B₁₂ found in?

* Dairy products
* Shellfish
* Eggs
* Poultry

Having a deficiency in vitamin B₁₂ may lead to -

Anemia

- When your blood produces a lower then normal amount of healthy red blood cells.

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What are the functions of vitamin B₉?

Helps in the functions of DNA and new blood cells.

In what foods is vitamin B₉ found in?

* Asparagus
* Spinach
* Broccoli
* Oranges
* Bananas
* Strawberry’s
* Legumes

Having a deficiency in vitamin B₉ may lead to -

Neural tube defects

- Brain / Spinal cord doesn’t develop normally.

What are minerals?

Inorganic chemical elements which are resent throughout the body in varying amounts. Like vitamins, they cannot be made in the body and must be taken with food.

Why are minerals essential?

* Assist in metabolism.
* Forms part of the structure of body tissues such as bones, teeth, nails, blood, nerves and tissues.
* Assists in fighting infections.

What are the functions of Iron ?

Essential in the formation of blood, involved in the transports and storage of oxygen in the blood.

In what foods is Iron found in?

* Red meat
* Green leafy vegetables
* Nuts
* Whole grains

Having a deficiency in Iron may lead to -

Anemia

- When your blood produces a lower then normal amount of healthy red blood cells.

What are the functions of calcium?

Mineralization %%(hardening) of bones and teeth,%% regulator of many of the body’s biochemical process (blood clotting).

In what foods is calcium found in?

* Dairy products
* Nuts
* Fish
* Green leafy vegetables

Having a deficiency in calcium may lead to -

Osteoporosis

* Bone and joint pain.

What are the functions of fluoride?

Involved in the formation of dental enamel and prevents dental cavities: Involved in the formation of teeth & skeleton and prevents osteoporosis in old age.

In what foods is fluoride found in?

* Fluoridized water
* Toothpaste

Having a deficiency in fluoride may lead to -

* Dental cavities
* Osteoporosis (bone and joint pain).

What are the functions of Iodine ?

Part of two thyroid hormones. Iodine regulates growth, physical and mental development.

In what foods is Iodine found in?

* Dairy products
* Seafood / Seaweed
* Eggs
* Bread
* Iodised salt

Having a deficiency in Iodine may lead to -

* Hypothyroidism
* When the thyroid gland is underactive and fails to secrete enough hormones into the bloodstream.

What are the three commonly seen sports drinks

* Hypertonic
* Hypotonic
* Isotonic

What are hypertonic drinks and what are they used for?

* Has a higher concentration of fluid, sugar and salts then the blood stream.
* Large doses of carbohydrates.
* Used as a recovery drink.
* Often contains add proteins.

Disadvantages of hypertonic drinks?

The drinks can cause dehydration as the body has to move water from the bloodstream into the intestine.

What are hypotonic drinks and what are they used for?

* Has a ^^lower concentration of fluid, sugars and salt than blood.^^
* Rapid rehydration.
* Pre-hydration on shorter workouts, long rides or in hot weather, when you need a drink to rehydrate quicky and efficiently. ^^Absorbed fast^^ into the blood stream.

Disadvantages of hypotonic drinks?

They focus on rehydration and therefore do no provide maximum carbohydrates (energy).

What are isotonic drinks and what are they used for?

* Has a @@similar concentration of fluid, sugars and salt to blood.@@
* Carbohydrates releases.
* Used in shorter duration or high intensity workouts, when you want carbohydrates during endurance events.

Disadvantages to isotonic drinks?

They have high levels of sugars, sweeteners and additives which can cause stomach cramps and bloating.

Similarities between hypertonic, hypotonic and isotonic drinks are?

They are all ==sports drinks== and are used for ==hydration==

Similarities between hypertonic drinks and isotonic drinks are?

Both are a source of ^^carbohydrates^^.

What is metabolism?

* Metabolism involves a constant process of making energy, via chemical reactions, from the foods we eat.
* A process that begins conception and ends with death.
* It is a vital process for all life form, not just humans and is needed to do everything from moving to thinking, to growing.
* If metabolism stops we die.

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How does the process of metabolism work in humans?

* When people and animals eat plants, they take in the energy from the plants (in the form of sugar), along with other vital cell-building chemicals. 


* The body's next step is to break the sugar down so that the energy that is released can be distributed and used as fuel by the body's cells.
* @@When we take in food we take in energy in the form of sugar that is broken down so that energy can be released.@@
* @@Food → Digestion → Energy@@

What is BMR?

The rate at which a persons body “burns“ energy in the form of calories, while at rest.

What does BMR stand for?

Basal Metabolic Rate

Factors that may influence BMR -

* Genetics - BMR is inherited.
* Health problems - illness/injury where extended rest is needed.


* Exercise - Fitness/Muscle.
* Body composition - The amount of lean muscle and fat tissue will affect metabolism.
* Muscle goes up and so does your BMR
* Age
* Growth - During childhood and adolescence are high BMR periods.
* Body size - Bigger the body, higher the BMR.

What is the difference between Metabolism and BMR

Metabolism is the constant process of ^^making^^ energy whereas BMR is the rate at which the body ^^burns^^ energy.

Foods that may alter metabolism

* Avoiding to much alcohol.
* Drinking water.
* Eating enough protein.

Eating enough protein

Studies show that after you eat a protein rich meal (chicken or fish) your metabolism may increase by 30%.

Avoiding to much alcohol

It can stimulate your appetite and lower your metabolism.

Drink water

* To burn energy your body needs water and a lot of it.
* At least 2 litres a day.

Who developed the Australian Guide to Healthy Eating (AGHE)?

Federal government initiative.

What is the aim of the Australian Guide to Healthy Eating (AGHE)?

To reduce the short and long term consequences associated with nutritional imbalance.

What are the 5 food groups of the Australian Guide to Healthy Eating (AGHE)?

* Vegetables, legumes and beans.
* Grain foods.
* Fruits.
* Meats.
* Milk/dairy products.

Foods in the vegetable, legume and beans group

* Pumpkin
* Onions
* Beans
* Kidney beans
* Lentils
* Chickpeas
* Broccoli

Foods in the grains group

* Bread
* Rice
* Cereal
* Pasta

Foods in the fruit group

* Bananas
* Apples
* Strawberries
* Blueberries
* Pears

Foods in the meat group

* Chicken
* Lamb
* Fish
* Beef

Foods in the milk/dairy products group

* Butter
* Milk
* Cream
* Ice cream

Advice that is shown outside the AGHE poster

* Drink plenty of water
* Enjoy a wide variety of nutritious foods from all the five food groups each day.
* Use small amounts of oils, butters and margarines.
* Sometimes and in small amounts foods with lots of fat, sugars and salt.

Two disadvantages of AGHE

* Doesn’t say the serving size.
* Doesn’t specify portion size.

How is AGHE promoted in youth?

* Colourful
* Visual images
* Pictures of different foods
* Clearly shows five different food groups
* Includes hydration - water

Who developed the HSRS?

The federal government.

What is the aim of HSRS?

To promote healthy eating throughout the Australian community.

The four risk nutrients

* Saturated Fats
* Sodium (salt)
* Sugars
* Kilojoules (energy)

The four protective nutrients

* Dietary Fibres
* Protein
* Proportion of fruits and vegetables.
* Nuts and legume contents.

Two advantages to the HSRS

* You can easily compare similar products to determine which is healthier.
* Easy to interrupt.

Two disadvantages to the HSRS

* Not all foods have it so you can’t compare all foods.
* Has to be the same category of food that your comparing.

How HSRS is promoted to youth

* Its simple
* Easy to see
* There’s an app you can use to scan the barcode and get the health star rating even when the package doesn’t have a rating on it.

HSRS stands for

The health star rating system.

AGHE stand for

Australians guide to healthy eating

Which section of the AGHE is highlighted?

Fruits