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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 Bââ?
Building proteins in the body by enhancing absorption of calcium.
In what foods is vitamin Bââ found in?
Dairy products
Shellfish
Eggs
Poultry
Having a deficiency in vitamin Bââ may lead to -
Anemia
When your blood produces a lower then normal amount of healthy red blood cells.
What are the functions of vitamin Bâ?
Helps in the functions of DNA and new blood cells.
In what foods is vitamin Bâ found in?
Asparagus
Spinach
Broccoli
Oranges
Bananas
Strawberryâs
Legumes
Having a deficiency in vitamin Bâ may lead to -
Neural tube defects
- Brain / Spinal cord doesnât 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 bodyâs 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.
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 â Digestion â Energy
What is BMR?
The rate at which a persons body âburnsâ 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
Doesnât say the serving size.
Doesnât 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 canât 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
Thereâs an app you can use to scan the barcode and get the health star rating even when the package doesnât 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