2.5.7 Humans: Balanced Diet Flashcards
What does a balanced diet food groups consist of?
Carbohydrates Proteins Lipids Dietary Fibre Vitamins Minerals Water
What is the Function of Carbohydrates, and what are the sources
Function: Source of Energy
Sources: Bread, Cereals, Pasta, Rice, Potatoes
What is the function of Protein, and what are the sources
Function: Growth and Repair
Sources: Meat, Fish, Eggs, Pulses, Nuts
What is the function of Lipids, and what are the sources
Function: Insulation and energy storage
Sources: Butter, Oil, Nuts
What is the function of Fibre, and what are the sources
Function; Provides bulk for the intestine to push food through it
Sources: Vegetables, Whole Grains
What is the function of Vitamins and what are the sources
Function: Needed in small quantities to maintain health
Sources: Fruits, Vegetables, Meats and Dairy Products
What is the function of minerals and what are the sources
Function: Needed in small quantities to maintain health
Sources: Fruits and vegetables, meats and dairy products.
What is the function of water and what are the sources
Function: Needed for chemical reactions to take place in cells
Sources: Water, Juice, Milk, Fruits and Vegetables
What is the function and source for Calcium
Needed for strong teeth and bones and involved in the clotting of blood
Deficiency can lead to osteoporosis later in life
Sources: Milk, Cheese and eggs
What is the function and source of Vitamin D
Helps the body to absorb calcium and so required for strong bones and teeth.
Sources: Oil Fish, Eggs, Lier, Dairy products, also made naturally by the body in sunlight
What is the function and source of Vitamin C
Forms and essential part of collagen protein, which makes up skin, hair, gums and bones
Deficiency causes scurvy
Sources: Citrus Fruit, Strawberries, Green vegetables
What is the function and source of Vitamin A
Needed to make the pigment in the retina for vision.
Sources: Meat, Liver, Dairy, Leafy green vegetables like spinach, eggs
What is the function and source of Iron
Needed to make haemoglobin, the pigment in red blood cells that transport oxygen
Source: Red Meat, Liver, Leafy green vegetables like spinach
Having an unbalanced diet can lead to, what?
malnutrition
Malnutrition can cause a variety of different health problems in humans, name a few?
Starvation
Coronary Heart Disease
Constipation
Obesity.
What are the effects and causes of starvation?
Cause: Taking in less energy than is used (calorie deficit over a long period of time)
Effect: Body starts to break down energy stores- First fat, then muscle tissues. Leading to severe weight loss and eventually damage to the heart and immune system, increasing the risk of many diseases
What is the cause and effects of Coronary Heart Disease?
Cause: Diet too high in saturated fat and cholesterol
Effect: Fat deposits build up in arteries supplying the heart reducing the flow of blood to the heart muscle cells which do not work properly due to lack of oxygen. Can lead to heart attacks and death
What is the cause and effects of Constipation?
Cause: Lack of fibre in diet.
Effect: Food lacks bulk for muscles to push it through the alimentary canal and so risk of diseases such as bowel cancer are increased
What is the cause and effect of Obesity
Cause: Taking in more energy than is used
Effect: Extra energy stored as fat, weight increases and contributes to the development of many diseases such as heart disease and diabetes.
How does age affect diet
An individual will still require the same key food groups, but in different quantities
(Dietary Needs) How does age affect your dietary needs
The amount of energy that young people need increases towards adulthood as this energy is needed for growth. Children need a higher proportion of protein in their diet than adults as this is required for growth. The energy needs of adults decrease as they age
(Dietary Needs) How does someone’s activity levels determine their dietary needs
The more active, the more energy required for movement as muscles are contracting more and respiring faster
(Dietary Needs) How does pregnancy determine dietary needs
During pregnancy, energy requirements increase as energy is needed to support the growth of the developing foetus, as well as the larger mass that the mother needs to carry around. Extra calcium and iron are also needed in the diet to help build the bones, teeth and blood of the fetus.
(Dietary Needs) How does breastfeeding affect Dietary Needs
Energy requirements increase and extra calcium still needed to make high quality breast milk
(Dietary Needs) How does Sex affect dietary needs
Male average energy requirements tend to exceed that of females due to them having a large proportion of muscle compared to fat.
