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Home Ec > 6 Main Nutreints > Flashcards

6 Main Nutreints Flashcards

1
Q

Describe the composition of protein:

A

Protein is composed of amino acids, which are composed of peptide links, carbon, hydrogen, oxygen & nitrogen

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2
Q

Differentiate between HPV and LPV proteins

A

HPV: contains all or most of the essential amino acids needed by the body. They usually come from meat & soya beans
LPV: they do not contain many essential amino acids. LPV usually comes from plants

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3
Q

List four sources of HPV & LPV proteins

A

HPV: chicken, beef, fish & eggs
LPV: beans ,chickpeas , nuts & lentils

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4
Q

What is the daily average protein intake ?

A

50g

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5
Q

List 3 functions of proteins in the body:

A

1 growth and repair of cells
2 produces heat and energy
3 helps produce important substances in the body ( hormones & antibodies)

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6
Q

List 5 protein deficiency symptoms

A
  1. Poor or stunted growth with muscle wasting
  2. Slow healing of wounds
  3. Hair breakage and loss
  4. Poor general health
  5. Hormone and enzyme imbalances
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7
Q

How do you calculate the amount of protein you need in your diet?

A

0.75g of protein per 1kg of body weight

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8
Q

Describe the composition of carbohydrates

A

Carbon, Hydrogen & Oxygen

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9
Q

How are carbs classified? Give 3 examples

A

Sugar: Cakes, Biscuits & Jam
Starch: Bread, Pasta & Potatoes
Dietary Fibre: Whole Cereals, Wholemeal Bread & Fruit and Veg ( with skins on)

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10
Q

List the 3 functions of carbs in the body

A
  1. They supply most of the body’s heat and energy
  2. Excess carbs are stored as fat, which insulates the body
  3. Carbs is vital for the movement of waste through the body
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11
Q

Explain the effects of consuming too much sugar in the diet

A

The effects of eating too much sugar include: obesity and tooth decay

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12
Q

Define the term “ empty calorie food” . Give 3 examples

A

Empty calorie foods are foods that are high in kilocalories but contain few other nutrients. Eg. Cakes, Biscuits and Fizzy Drinks

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13
Q

What are hidden sugars? Give 2 examples

A

Hidden sugars are foods that may not taste sweet, but contains high amounts of sugars. Eg. Ketchup and Muesli

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14
Q

Describe 3 ways to reduce sugar in the diet

A
  1. Replace sugary snacks with healthier options
  2. Replace sugary drinks with non- sugary drinks
  3. Use artificial sweeteners instead of real sugar
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15
Q

Why is fibre important in the diet?

A

Fibre is important for the movement of waste throughout the body and helps prevent bowel cancer

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16
Q

Suggest 3 ways to increase fibre in the diet

A
  1. Avoid refined carbs food ( white ) instead eat whole grain carbs instead.
  2. Choose high- fibre breakfast cereals
  3. Eat plenty of raw fruit and veg, with skin on
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17
Q

List one effect of having too little fibre in the diet

A

One effect of having too little fibre in the diet is being constipated often, with a higher risk of developing bowel cancer

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18
Q

What is a simple sugar unit called?

A

Glucose

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19
Q

Outline why water is vital in the diet

A

Water is vital in our diet because water makes up 70% of our bodies composition and if we don’t drink enough water ( 2L) we will become dehydrated

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20
Q

Identify 4 properties of water.

A
  1. Water boils at 100C and freezes at 0C
  2. Water can be a solid, liquid or a gas
  3. Pure water is tasteless, odourless & colourless
  4. Some substances dissolve in water
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21
Q

List five sources of water.

A
  1. Fruit
  2. Vegetables
  3. Water
  4. Milk
  5. Juices
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22
Q

Describe 4 functions of water in the body.

A
  1. Water is an essential part of all body tissue and fluids
  2. It transports nutrients and oxygen to all the body cells ( blood )
  3. It helps remove waste from the body via. Urine
  4. Water regulates body temperature.
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23
Q

What is dehydration?

A

Dehydration is when you don’t drink enough water

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24
Q

How can dehydration be prevented?

A

It can be prevented by drinking 2-2.5 L of water a day

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25
Q

List 4 symptoms of dehydration.

A
  1. Dry mouth
  2. Bad breath
  3. Headache
  4. Dizzyness
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26
Q

Describe the composition of fats

A

The composition of fats is: Carbon, Hydrogen and Oxygen
It is also composed of 3 fatty acids and 1 glycerol, in an E shape

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27
Q

How are fats classified?

A

They are classified by Saturated and Unsaturated fat

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28
Q

List 3 sources of saturated fats and 3 unsaturated fat.

A

Unsaturated:
Avocado, Nuts & Seeds
Saturated:
Butter, Cheese & Coconut Oil

29
Q

What are the benefits of including unsaturated omega 3 fats in the diet?

A

Benefits of having omega 3 fats in the diet are it’s important for brain development and also help to lower cholesterol

30
Q

Describe the functions of fat in the body.

A

Fats produce heat and energy, fats also provide a layer of protection for the vital organs

31
Q

What are the effects of having too much fat in the diet?

A

The effects of having too much fat in the diet are: obesity and heart related issues

32
Q

Describe 3 ways fats can be reduced in the diet.

A

Fat can be reduced by limiting take-aways, which are a high fat food, using low-fat alternatives such as low fat yoghurt, semi-skimmed milk/ skimmed milk.

33
Q

Name 4 trace minerals.

A

Iron, fluoride, iodine and zinc

34
Q

What is the difference between macro minerals and trace minerals?

A

Macro minerals are needed in large amounts. Trace minerals are needed in small amounts.

35
Q

Name 2 sources of calcium

A

Dairy and Fortified products

36
Q

List the functions of calcium

A

Calcium builds strong and healthy bones and teeth & maintains good bone density ( hardness)

37
Q

Give a deficiency disease and symptoms of calcium deficiency in the diet.

A

Rickets ( children ) Osteoporosis ( adults)
Symptoms of Rickets: bow legs
Symptoms of osteoporosis: fragile bones that break easily.

38
Q

Give 3 sources of iron in the diet

A

Red meat, lentils and dark green vegetables.

39
Q

Give the functions of iron in the diet

A

Iron is used to manufacture haemoglobin.

40
Q

Give the deficiency symptoms of a lack of iron in the diet

A

Anaemia
Symptoms: tiredness, dizziness, paleness, shortness of breath and headaches.

41
Q

What is the Reference Intake for teenagers of calcium

A

1.3g of calcium

42
Q

What is the Reference Intake for teenagers of iron.

A

18 milligrams of iron

43
Q

What is the functions of sodium in the diet

A

Salt is required to help control water balance in the body

44
Q

What are the risks of taking in too much sodium?

A

High blood pressure, coronary heart disease, strokes and kidney problems.

45
Q

How can sodium be reduced in the diet?

A
  1. Do not have salt on the table
  2. Flavour dishes with herbs and spices instead of salt
  3. Avoid processed foods and salty snacks
46
Q

How much sodium is required daily?

A

6g

47
Q

Describe how vitamins are classified.

A

Fat soluble and water soluble

48
Q

What are good sources of vitamin A?

A

Animal sources & highly coloured vegetables.

49
Q

What are good sources of vitamin D?

A

Sunshine, Oily fish, butter & eggs

50
Q

What are good sources of vitamin E?

A

Seeds, Nuts & Cereals

51
Q

What are good sources of vitamin K?

A

Green vegetables, milk, eggs & made by intestines

52
Q

What are the functions of vitamin A?

A

Good eyesight, healthy linings of nose mouth and throat, growth & healthy eyes, skin and hair.

53
Q

What are the functions of vitamin D?

A

Works with calcium for healthy bones and teeth.

54
Q

What are the functions of vitamin E?

A

Protects against heart disease & healthy skin.

55
Q

What are the functions of vitamin K?

A

It is Essential for normal blood clotting

56
Q

List a deficiencies of vitamin A

A

Night blindness, linings of mouth, nose and throat become dry and irritated, delayed growth & dry, patchy skin.

57
Q

List a deficiencies of vitamin D

A

Rickets, Tooth decay, osteoporosis & osteomalacia.

58
Q

List a deficiencies of vitamin E

A

Deficiencies are rare

59
Q

List a deficiencies of vitamin K

A

Blood will not clot normally ( very rare)

60
Q

List 2 sources of vitamin B

A

Meat and eggs

61
Q

List 2 sources of vitamin C

A

Highly coloured fruit and veg

62
Q

What are the functions of vitamin B?

A

Controlling the energy released from food & healthy nervous system.

63
Q

What are the functions of folic acid ( vitamin B)?

A

Reduces the risk of neural tube defects in unborn babies.

64
Q

List the functions of vitamin C

A

Good general health, healthy gums, skin and blood vessels, healing of wounds & helps the absorption of iron in the body.

65
Q

List deficiencies of vitamin B

A

Delayed growth ( vit A & protein) , tiredness, Beriberi ( a nerve disease) & pellagra ( a disease that affects the skin, causes diarrhoea and dementia, and often results in death)

66
Q

List a deficiencies of folic acid

A

Neural tube defects eg. Spina bifida

67
Q

List a deficiencies of vitamin C

A

Increased risk of flu and colds , scurvy, delayed healing of wounds, anaemia ( because iron is not absorbed properly)

68
Q

What is the name of the disease you get when you overused vitamin supplements?

A

Hypervitaminosis

69
Q

Whit type of hypervitaminosis is most common?

A

Vitamin a & d

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