Macronutrients required during youth
Which fats are considered bad fats? Why?
Saturated fats and Trans fats (increase LDL - Cholesterol).
What vitamin enhances the absorption of Iron?
Vitamin C enhances iron absorption, reducing the risk of anaemia.
Briefly explain what is meant by ‘macronutrients’.
Briefly explain what is meant by 'micronutrients'.
- Macronutrients are nutrients needed by humans in relatively large amounts and include carbohydrates, protein and lipids.
- Micronutrients are nutrients needed by humans in relatively small amounts and include vitamins and minerals.
The main function of protein is:
The growth, maintenance and repair of body cells.
If energy intake and expenditure are not roughly the same what happens to the body?
Weight gain or loss.
Fibre is a type of carbohydrate found in the indigestible parts of plants. It’s the part of the food your body can’t digest or absorb.
Outline two roles fibre plays in the body.
- Feeling of fullness (satiety) by slowing down absorption of glucose. Reduces the energy surplus consumed from DISCRETIONARY FOODS, aiding in weight management.
- Reduces cholesterol levels by binding to cholesterol (lowers risk of cardiovascular disease).
- Absorbs water, adding bulk to faeces (stool), improving digestion function and reducing risk of colorectal cancer.
- Prevent constipation, by moving waste through digestive system helping regulate bowel movements.
Why do doctors recommend that pregnant individuals consume folate prior to trying for a baby?
Folate helps prevent major birth defects like neural tube defects.
Explain the glycaemic index.
The glycaemic index is a system that measures the effect that foods containing carbohydrates have on blood glucose levels.
What is the function of Calcium?
- Essential for building bones, teeth, and cartilage, especially during rapid growth.
- Supports peak bone density, reducing the risk of osteoporosis later in life.
- decrease in energy levels (decreasing the functioning of the body and its systems – physical health and wellbeing).
-Iron and folate anaemia (tiredness and weakness)
Provide two food sources each of Carbohydrates, Proteins and Fats.
- Carbohydrates: bread, pasta, vegetables, rice, cereals, grains etc.
- Protein - Animal sources (dairy, eggs, meat, poultry etc.) and Plant sources nuts, oats, lentils, tofu etc.).
A deficiency in which of the following nutrients is not a common cause of anaemia? Iron, Folate, Vitamin B12, Vitamin C
Vitamin C is not associated with the production of energy and red blood cells, and therefore is not linked to anaemia.
There are 6 types of nutrients. These nutrients include:
- Fats
- Protein
- Vitamins
- Water
- Minerals
What is the main role of vitamin D?
Absorbs calcium from the intestines into the bloodstream. Therefore, strengthening bones.
- Quick spike in glucose, followed by a rapid drop, increasing hunger.
- Overeating Risk: High-GI foods may lead to overeating due to faster hunger return.
Place nutrients in order from the least amount of kilojoules per gram to the most. What is their Yield?
Carbohydrates contain 16 kJ per gram, protein contains 17 kJ and fats contain 37 kJ.
Why is consuming sodium in recommended amounts important?
- Regulates fluid balance in the body as fluid is drawn to it, influencing water and blood levels.
-Maintains fluid balance between cells (intracellular) and outside cells (extracellular).
Why is good nutrition particularly important for young people?
- Youth is the third-fastest stage of growth and development during the lifespan. During the adolescent growth spurt, the average female is expected to grow 16 cm in height and 16 kg in weight, and the average male is expected to grow 20 cm in height and 20 kg in weight.
- Inadequate nutrition can stunt growth and delay development.
What is the main function of Iron? Why is it particularly important to consume during youth?
- Iron is essential for blood production and oxygen transport (it forms the ‘haem’ in haemoglobin).
- Increased iron needs during youth due to blood volume growth and menstruation in females.
What are 3 impacts of overconsuming saturated and trans fats, carbohydrates and proteins?
- Storage of adipose (fat) tissue: Potentially resulting in weight gain, overweight and/or obesity.
- Social discrimination: Poor self-esteem, depression and negative body image.
- Sleep apnoea.
- Reduced exercise capacity.
- Hardening/narrowing of the arteries (Atherosclerosis): increasing the risk of cardiovascular diseases like heart attacks and strokes.
Explain what is meant by complete proteins and incomplete proteins.
Some food sources are termed ‘complete proteins’ because they contain all the essential amino acids in the quantities required for growth, repair and replacement of body cells. They are usually found in vast amounts in animal products (9 essential).
‘Incomplete proteins’ do not contain all the essential amino acids and often need to be combined to ensure all essential amino acids are available to the body. Incomplete proteins come from plant foods (11 non-essential).
What is one of the few vitamins that the body can produce? How is it produced by the body?
- Vitamin D is one of the few vitamins that humans can produce and is created when the skin is exposed to UV rays.
- Most Australians get enough Vitamin D from exposure to sunlight (UV rays are converted to vitamin D in the skin).
1 in 3 teenagers buy unhealthy takeaway food every day. Provide 3 reasons why individuals should prioritise home cooked meals over takeaway food?
-Take away food is almost always higher in fat, salt and sugar when compared to meals prepared at home.
-Take away food is lower in nutrients (e.g., calcium and iron).
-They are served in larger portions, which means more kilojoules.
What is the function of folate?
Folate is required for DNA synthesis. DNA must replicate in order for new cells to be created. This is particularly important during the growth that occurs during youth.
Most Australians consume too much sodium in their diet. Explain a negative health impact of consuming excess sodium.
High levels of sodium in the body can draw excess fluid out of the cells. This increases blood volume and contributes to hypertension (high blood pressure). Other effects linked to excess sodium include heart failure, stroke and heart attack.