HHD sac 2

Cards (60)

  • Carbohydrates
    • Provide fuel for the body
    • cereals, bread, pasta
  • Fibre
    • Is not absorbed by the body
    • cleans the intestinal tract
    • whole meal bread, fruits and vegetables
  • Protein:

    • Function is to build, maintain and repair cells and tissue
    • Acts as a fuel for producing energy
    • eggs, milk, beef, nuts
  • Fats - lipids:

    • rich fuel source for energy
    • maintenance and development of cell membrane structure
  • Mono-unsaturated fats:
    • improve blood cholesterol levels
    • Avocado, almonds, cashews and oils
  • Poly-unsaturated fats:
    • Flax seeds, chia seeds, salmon and tuna
  • Saturated and trans fats:
    • increase blood cholesterol levels and therefore contribute to an increased risk of cardiovascular conditions
  • Saturated fats:
    • fatty cuts of meat, full cream milk and chocolate
  • Trans fats:

    • cakes, pies, cookies, donuts and biscuits
  • water:

    • medium for all chemical reactions for energy
    • forms the basis of blood, urine and gastric juices
    • keeps the body hydrated
    • apple, watermelon, lettuce and celery
  • micronutrients:
    • needed in small amounts
    • if none are consumed body will use up storage causing bone and muscle loss
  • Mineral - Calcium:

    • for building bone and hard tissue
    • important in growth periods
    • dairy products, salmon + sardines, spinach and broccoli
  • Mineral - Sodium:

    • regulation of fluids - water and blood
    • excessive sodium can draw out excess fluid out of cells
    • table salt, fish, olives and cheese
  • Minerals - Iron:
    • essential component of blood
    • Carries oxygen around the bloodstream
    • important in hemoglobin
    • chicken, turkey and tofu
  • Vitamin D:
    • absorbs calcium from intestine
    • fish, egg yolks and beef liver
  • B vitamins:
    • essential in metabolism - fuel to energy
    • vegemite, eggs, fish and milk
  • Folate B-9:
    • DNA synthesis
    • red blood cell development
    • citrus fruits, poultry + eggs, green leafy vegetables
  • Vitamin B12:

    • forming of red blood cells
    • animal origin food source = meat, eggs and cheese
  • Australian Guide to Healthy Eating:
    • Federal government initiative
    • Aim is to reduce short-term and long-term consequences associated with nutritional imbalance
    • Visual representation based upon the Australian Dietary Guidelines
    • shows 5 food groups recommended for daily consumption
  • AGHE - Negatives:

    • Doesn't provide serving sizes
    • No information on composite foods
  • The Healthy Star Rating System:
    • Federal government endorsed
    • overall nutritional profile of packaged foods
    • quick, easy way to compare foods
    • based on 100g or 100ml
    • compares energy, risk nutrients, protective nutrients and the proportion of fruit, vegetables, nut and legume content
  • HSRS - Negatives:

    • Voluntary
    • doesn't mean that the food provides all the essential nutrients for a balanced diet
  • Healthy Eating Pyramid:
    • developed by Nutrition Australia
    • promotes good health and well-being
    • simple visual tool
  • HEP - Negatives:

    • doesn't provide serving sizes
    • no information on composite foods
  • short term - insufficient B group vitamins + iron:
    • energy levels decrease = fatigue
  • Short term - insufficient fibre:
    • increase risk of constipation
    • adds bulk to faeces, and allows water to remain in stool
  • Short term - insufficient water:
    • water is essential for optimal functioning = dehydration
  • Short term - excessive sodium consumption:

    • hypertension can result = draws fluid from cells and causes an increase blood pressure
  • Short term - excessive saturated and trans fats:

    • increase bodies cholesterol levels
    • too much cholesterol in bloodstream = fatty deposits in arteries
  • Long Term - underweight:
    • undernourishment = slowed growth as the nutrients required for hard tissue growth/formation are not present
  • Long term - overconsumption of sugars:

    • sugars = bacteria which produce acids in the mouth
    • leads to tooth decay and dental cavities
    • can cause inflammation and infection = loss of teeth
  • Long Term - overconsumption of fats, protein + carbohydrates:
    • excess is stored as "fat" tissue, which causes weight gain = overweight or obesity
    • increased levels of LDL in blood = restricted and stopped blood flow
  • Long Term - overconsumption of sodium:

    • hyperextension = strokes and heart attack
  • Long Term - underconsumption of iron, folate, vitamin C and vitamin B12:

    • affects red blood cell production - anemia can occur which causes tiredness and weakness
  • Long Term - underconsumption of calcium:

    • bone strength = risk of porous
    • weak bones later in life
  • Long Term - underconsumption of fibre:
    • insoluble fibre adds bulk and removes waste
    • if not removed risk of abnormal and uncontrolled cell growth
    • risk of tumours and colorectal cancer
  • Nutritionist:
    • tertiary qualification
    • help achieve optimal health and wellbeing by providing information about the impact of food choice on health and wellbeing
    • not qualified for medical treatment
  • Dietitian:

    • tertiary qualification
    • better suited to provide nutritional advice
    • can provide dietary treatments for conditions such as diabetes, food allergies, overweight and obesity
  • Source of nutritional information- Television:

    • report latest studies
    • snapshots of studies without background information
    • not advice qualified
  • Strategies to evaluate validity:
    • read the URL - .org, .gov, .edu
    • examine content - author, publisher, organisation, who funded ect.
    • Author - find details
    • Links - credible sources?
    • unrealistic claims : “ lost 15kg in 19 days “