Health Nutrition

Cards (40)

  • Macronutrients
    carbohydrates, proteins, and fats
  • Carbohydrates function
    provides energy, heat and fibre and helps to digest glucose
  • Carbs food source

    fruit, vegetables, legumes, cereals, dairy, sugar
  • Types of Fats
    Mono & poly unsaturated (healthy fats decrease cholesterol levels) & saturated trans fats (unhealthy and increases cholesterol levels)
  • Fats function
    creates energy, its the structural component of cells, it transports fat soluble vitamins and creates insulation and cushioning in the body.
  • Fat sources
    avocados, grains, nuts, oils, peanut butter, animal produce, fish
  • Intake of fats
    Too much causes too much cholesterol and too little causes rashes, hair loss, vitamin deficiencies and weak immune systems
  • Protein function
    grows muscles, maintains and repairs bones, blood, muscles and organs and production hormones and enzymes
  • Protein sources

    lean meat, eggs, dairy, legumes, cereals (gluten is a protein)
  • Micronutrients
    Vitamin -A,D,E,K (fat soluble)
    -B,C (water soluble)
    Minerals - iron sodium calcium
  • Vitamins function
    releases energy, regulates body processes, aid to produces red blood cells and tissue building
  • Difference between water soluble and fat soluble

    Water soluble vitamins are absorbed into the body's water and is releases with urine and fat soluble vitamins are absorbed in food consumption
  • Vitamin D function
    controls calcium levels, helps to develop strong bones and teeth and muscles
  • Vitamin D source
    produced in response to sunlight, some fish, egg yolks, fortified dairy and cereal products (but most is not produced from food)
  • Vitamin B9 (folate) function

    important in red blood cell formation, helps to grow healthy cells and function, and is crucial during pregnancy to reduce birth defects in the brain and spine
  • Vitamin B9 source

    fortified cereals, green leafy veggies, some citrus fruit, certain beans
  • Calcium function
    Strengthens bones and teeth, helps nerves, heart and muscles function and needed for blood clotting
  • Calcium source
    milk, yogurt, cheese, alternative milks, legumes, nuts, spinach and dark leafy greens
  • Sodium function
    Controls blood pleasure and blood volume and helps nerve and muscle function
  • sodium source
    mostly comes from packaged and processed foods, processed meats like sausage and bacon, canned soups, fast food and table salt
    - it is also naturally in foods like pork, tuna and peanuts
  • Iron function
    helps blood cells carry oxygen, crucial in rapid growth, increase in blood volume and muscle mass
  • iron source
    meat, chicken, fish, wholegrain bread, nuts, dried fruit, dark leafy veggies
  • How to help improve consumption of iron
    consume more heme (animal) and non heme (plant) iron and
    consume more fruits with vitamin C as it helps the body to absorb iron
  • Glycemic Index

    GI is a scale where carbohydrate- containing foods are ranked, it ranks them from 0 -100, based on their effect on blood glucose levels over a period of time, usually 2 hours
  • how does GI affects the body
    High GI foods raise the blood glucose levels quickly and high.
    Low GI foods provide a slow and gradual release of glucose into the blood
  • 3 GI ranges
    low GI (less than 55)
    medium GI (55 to 70)
    high GI (greater than 70)
  • example of GI ranges
    Low GI: soy products, beans, grapes, apples, peaches, milk, pasta, grainy bread, porridge and lentils
    medium GI: orange juice, honey, basmati rice and whole meal bread
    high GI: potatoes, white bread and short-grain rice.
  • Fiber
    Dietary fibre is found in the indigestible parts pf cereal, fruits and vegetables. Fibre is mainly a carbohydrate that keeps the digestive system healthy.
  • Fibre function

    it provides a feeling of fullness, it adds bulk to faeces (making it easier to pass through) and helps to move waster products through the digestive tract by passing a compound of plants through your stomach and intestines.
  • fibre benefits
    helps to move food more efficiently through your stomach, lowers your cholesterol and blood sugar levels and helps maintains healthy weight
  • water function
    carries nutrients- oxygen and waste through the body, helps to digest and absorb foods, lubricates and cushions joints and helps the body regulate temperature and maintain blood volume
  • food labels
    Tell the consumer key information about the product. It is important as it helps them to choose healthier options and avoid allergenic ingredients.
  • information on food labels
    1. Nutrition Information Panel
    2. Percentage Labelling
    3. Food Identification
    4. Information for people with food allergies or intolerances
    5. Date Marking
    6. Ingredient List
    7. Labels must tell the truth
    8. Food Additives
    9. Directions for use and storage
    10. Legibility Requirements
    11. Country of Origin
    12. Nutrition and Health Claims
  • how to read NIP
    compare the nutritional panel of products by looking at the 100g
  • how to modify recipes
    by surrounding yourself with better food choices, prperly preparing your foods, adding more spices, anitoxidants and seeds into your spreads and bowls, also including things like chickpeas and spinach in meals
  • Diet related illness
    diet related illness is a development of chronic diseases such as obesity, cardiovascular disease, hypertension, stroke, type 2 diabetes, metabolic syndrome, some cancers, and perhaps some neurological diseases. Consuming unhealthy food and beverages, such as sugar-sweetened beverages and highly processed food leads to this illness
  • Short term effects of diet related illnesses
    mood, energy, indigestion, sleep
  • Long term effects of diet related illnesses
    mental health, teeth and bones, cardiovascular system, chronic illness.
  • How can diet related illneses be corrected
    eat more healthy meals, limit sodium intake and junk food, add more fruits and vegetables, as well as lean meats for protein.
  • The relationship between fibre and GI
    foods that are higher in fibre tend to have a lower GI than foods with low amounts of fibre because fibre can help reduce glycemic response that results from eating of carbohydrate-rich foods.