UNIT 1 AOS 2 Nutrition

• Monounsaturated "Good Fats"


  can help improve blood cholesterol levels
• protein food sources

  eggs

  milk

  cheese

  beef
• Amino Acids 


  Protein is made up of amino acids.

  20 types of amino acids 11 are non-essential s they can be synthesised in the body from other Amino Acids 9 are essential these amino acids cannot be synthesized in the body and must therefore be consumed
• carbohydrates food sources

  pasta

  rice

  bread
• Folate Vitamin B9 Food Sources

  green leafy vegetables

  poultry and eggs

  many cereals and fruit juices are fortified with folate.
• Vitamin B12


  Main function during youth is for the formation of red blood cells

  works with folate to ensure red blood cells are the correct size and have the correct shape to enable oxygen to be transported throughout the body

  only found in food sources of animal origin
• Vitamin B12 Food Sources

  Meat

  cheese

  eggs
• Protein 


  Macronutrient

  primary role is to build maintain and repair cells and tissues within the body

  secondary energy source

  required in the production of molecules such as hormones antibodies and enxymes
• Fibre Food Sources

  Bran

  Wholemeal bread

  Apples
• Fibre 


  Macronutrient

  a type of carbohydrates
• Fibre 


  Macronutrient

  a type of carbohydrate

  not absorbed by the body but rather travels through the digestive system acting like a cleaner as it moves.

  slows gluecose levels absorption giving a feeling of fullness reduces amount of cholesterol absorbed by the body absorbs water adds bulk to faeces assisting in regular bowl movemeant
• Folate Vitamin B9


  Plays an important role in DNA synthesis and is therefore required to duplicate during periods of growth

  plays a role in the development of red blood cells
• B group vitamin food sources vegemite

  eggs

  meats

  wholegrain cereals and breads
• B group vitamins

  Vitamin B1 B2 B3

  Also known as thiamine riboflavin and niacin these vitamins are essential in the process of metabolising or converting the fuels into energy

  A lack of these nutrients can lead to a lack of energy
• Vitamin D

  Micronutrient

  main role is to absorb calcium from the intestine into the bloodstream

  Food source

  fish particularly salmon or tuna

  beef liver

  cheese and egg yolks

  cereals and orange juice fortified with vitamin D
• Nutrients 


  Food taken in by the body is digested allowing nutrients to be released then taken to cells cells use nutrients to perform a range of functions

  Efficient functioning of the body and systems

  prevention of many diet related diseases

  energy production

  regulation of body processes
• Macronutrient 


  Nutrients we need in large amounts

  carbohydrates [including fibre]

  protein

  fats

  water

  each macronutrient provides calories energy and helps carry out essential functions
• Micronutrient 


  Nutrients we need in small amounts

  vitamins minerals

  if your diet does not supply enough of critical micronutrients your body will use up any storage causing bone loss and muscle wasting
• The health star rating 


  A quick way of writing the nutritional profile of packaged foods that you see at the supermarket compares similar types of food not the differences between foods
• The healthy eating pyramid


  a visual food selection guide created by nutrition Australia

  visually demonstrates the different food groups and healthy fats and how much you should take of them to contribute to a balanced diet recommended for 19 to 15 year olds however generally is applicable to all people
• Carbohydrates 


  macronutrient

  main function is to provide fuel for the body's preferred fuel source for energy food rich and carbohydrates are broken down by the body's digestive system into molecules of glucose which are then absorbed into the bloodstream and transported to cells where they are used as a source of energy
• Fats 


  Macronutrient main function is to act as a fuel for energy fats are a richer source of energy than carbohydrates and proteins

  required for development and maintenance of cell membranes [responsible for maintaining structure of cells] transporting fat solutable vitamins protecting the organs and regulating body's temperature
• Iron [minerals]


  Micronutrient an essential part of blood iron forms the heme part of haemoglobin which is found in red blood cells

  food sources

  lean red meat

  Turkey and chicken

  tofu

  fish particularly oily fish
• Sodium food sauces

  table salt

  olives

  fish

  meat especially pork

  cheese
• Calcium[minerals] 


  Micronutrient keen nutrients for building for bone and other hard tissues such as teeth and cartilage important during periods of rapid growth

  food sources

  milk

  sardines

  broccoli

  fortified orange juice
• Sodium [minerals]

  Micronutrient

  plays a role in regulation of fluids from the body including water and blood the amount of sodium in the blood influences the amount of fluid that stays in the cells [intracellular fluid] and the fluid outside the cells [extracellular fluid]

  excessive sodium in the body can draw excessive fluid out of the cells
• Water sources 


  Watermelon

  apple

  celery

  lettuce

  cucumber

  carrot
• Water 


  Macronutrient

  forms basic blood digestive juices urine perspiration as contained in lean muscle fat and bones a medium for all chemical reactions key component of many cells tissues blood and systems
• Polyunsaturated fats "good fats"

  Omega 3 promotes elasticity of blood vessels can be found in fish and canola oils

  omega 6 is essential for cell structure and growth can be found in nuts and seeds
• Saturated and trans fats 


  Can increase blood cholesterol levels therefore contribute to an increased risk of cardiovascular conditions

  saturated fats

  full cream milk

  chocolate

  fried food

  trans fats

  typically created artificially

  cakes pies cookies
• short term consequences of nutritional imbalance 


  hypertension [high blood pressure]

  high blood cholesterol

  fatigue

  constipation

  dehydration
• long term consequences overconsumption of sugar [simple carbohydrate] 


  sugars are a type of simple carbohydrate and are a food source for bacteria in the mouth these bacteria produce acids that can contribute to dental decay and dental caries which cause inflammation infections of tissues in mouth and also lead to loss of teeth
• short term consequences nutritional imbalance b group vitamins and iron

  both contribute to production of energy in the body if not consumed on regular basis energy levels may decrease
• short term consequences insufficient fibre


  increases risk of constipation disrupts efficient functioning of the body and its systems
• short term consequences insufficient water 


  water is essential for optimal functioning of body systems throughout lifespan a short term consequence is dehydration
• short term consequences excessive sodium consumption

  hypertension [high blood pressure] can be a result of excessive sodium intake draws fluid from cells into the bloodstream increasing blood pressure
• long term consequences of nutritional imbalance 


  tooth decay

  overweight/obesity

  cardiovascular diseases

  osteoporosis

  anemia

  underweight

  colorectal cancer
• short term consequences excessive saturated and trans fat 


  can increase body's cholesterol levels to much cholesterol in bloodstream leads to fatty deposits developing in the arteries
• long term consequences overconsumption of saturated and trans fats carbohydrates and proteins 


  if eaten in excess can be stored as adipose [fat] tissue and over time can lead to weight gain overweight and obesity saturated and trans fat increase risk of atherosclerosis by increasing low density lipoprotein [LDL] in blood LDL is a type of cholesterol that can stick to walls of blood vessels and cause them to narrow can restrict and stop blood flow
• long term consequences overconsumption of sodium 


  excessive sodium in diet can lead to hypertension [high blood pressure] long term hypertension increases risk of stroke and heart attack and cardiovascular and kidney disease responsible for calcium excretion into urine therefore leads to demineralisation of bones and osteoporosis