10501465
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Flashcards by sarah Reid, updated more than 1 year ago
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| Question | Answer |
| amino acids | the building blocks of all proteins |
| anemia | lack of iron in the blood |
| antibodies | The protein that helps fight infection |
| calcium | Mineral that strengthens bones and teeth |
| cancer | A disease that occurs when body cells grow in an out of control way |
| carbohydrates | A compound that provides the most efficient energy for your body |
| cardiovascular | Involving the heart and blood vessels |
| cholesterol | a waxy fat that is made by animals and can cause heart disease |
| complete protein | a food that contains all 9 essential amino acids |
| colon/bowel cancer | Can result when you don't get enough fiber in your diet |
| complex carbohydrates | Gives your body lasting energy; takes longer to break down. Low GI foods |
| deficiency | a lack or shortage |
| dehydration | excessive loss of fluid in the body |
| Type 2 diabetes | when the body's ability to use carbs/sugar is impaired as a result of overconsumming sugar |
| fat | one of the 6 essential nutrients; it's where our body's store extra energy |
| fiber | Helps move waste out of the body (excrete), bulks out the stomach to make us feel fuller for longer |
| glucose | What your body breaks food down into so it can get energy to your cells |
| heart disease | When your heart and / or blood vessels aren't working properly |
| hemoglobin | The protein that helps carry oxygen in your blood |
| high blood pressure | When the pressure against the blood vessel walls is higher than normal |
| Energy dense foods | Foods that have very few nutrients but a lot of kilojoules from sugar or fat |
| insulin | A hormone that helps your body use the sugar in your blood |
| iron | An important mineral that carries oxygen in your red blood cells. Found in high quatities in red meats and proteins |
| lactose | The natural sugars found in milk / milk products |
| nutrients | water, vitamins, minerals, protein, carbohydrates, and fat |
| nutritionally beneficial | Foods and drinks that contain good levels of complex carbohydrates, protein, fibre and vitamins and minerals. Low GI foods |
| protein | Used by the body to make and repair skin, muscle and bone, found in high amounts in chicken, lean red meats, fish, eggs, nuts |
| Saturated fat | The kind that comes from animals and is solid at room temperature. Increases risk of obesity and heart disease |
| simple carbohydrates | Gives your body immediate energy; quick and easy to break down. High GI foods |
| sodium | also known as salt, over consumming can lead to high blood pressure and strokes |
| sucrose | another name for table sugar |
| trans fat | The WORST kind, that keeps baked foods crispy, can cause Heart disease |
| unsaturated fat | The best kind of fat that comes from plants and fish; liquid at room (olive/canola/rice bran/avocado oils) |
| water soluble | Vitamins that are circulate easily in your blood; excess leaves in your urine (Vit C) |
| Wholegrains | The best source of fiber for complex carbohydrates |
| kilojoule | The measure of energy in food |
| nutrient dense | Foods that have few kilojoules but lots of nutrients |
| vegan | a person who eats only plant based foods; no meat, eggs, dairy |
| vegetarian | a person who eats mostly plants, and sometimes eggs and/or dairy |
| partially hydrogenated oil | A harmful substance made by chemically changing the structure of a good fat |
| HDL (high density lipoprotein) | The good kind of cholesterol |
| LDL (low density lipoprotein) | The bad kind of cholesterol |
| osteoporosis | When bones become porous and brittle (easy to break) |
| 1 serving of fruit | handful |
| 1 serving of vegetables | handful |
| 1 serving of protein | palm size (100-125g) |
| 1 serving of grains | palm size-bread, 1 cup cooked rice/pasta, 1 potato |
| 1 serving of dairy | 40g cheese, 1 cup milk, 125g yoghurt |
| water needed in a day | 8+ glasses |
| how many serves protein in a day? | 2-3 serves meat/meat alternatives |
| Most dense energy source | Fat |
| Name a high protein food | Chicken, fish, nuts, legumes, lean red meat |
| Name a source of low GI, high fibre complex carbohydrate | grain bread, wholemeal pasta, seeds, untoasted muesli |
| How many serves of breads/grains for a teenager/day? | 7+ (more if active) complex low GI are best |
| Food and Nutrition Guidelines: (FNG) Make half your plate ________ | fruits and vegetables |
| FNGs: Restrict the amount of _________ | salt |
| FNGs: Restrict the amount of _________ | fat |
| FNGs: Restrict the amount of_________ | added sugar |
| FNGs: Balance your ____________ | energy(food) intake = energy(exercise) output |
| FNGs: Make most of your grains _________ | wholegrains |
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