7.1 Diet Flashcards
What is a balanced diet?
A balanced diet consists of all of the food groups in the correct proportions
What are the necessary food groups?
Carbohydrates
Proteins
Lipids
Vitamins
Minerals
Dietary Fibre
Water
What is the function of carbohydrates?
Carbohydrates are used as a source of energy (in respiration in cells)
What is the function of proteins?
growth and repair
What is the function of lipids?
insulation, energy storage and protection around delicate organs
What is the function of dietary fibre?
provides bulk (roughage) for the intestine to push food through it
What is the function of vitamins and minerals?
needed in small quantities to maintain health
What is the function of water?
needed for chemical reactions to take place in cells
What are sources of carbohydrates?
bread, cereals, pasta, potatoes
What are sources of proteins?
meat, fish, eggs, pulses,
What are sources of lipids?
butter, oil,
What are sources of dietary fibre?
vegetables, whole grains
What are sources of vitamins?
fruits and vegetables
What are sources of minerals?
fruits and vegetables, meats, dairy products
What 4 specific vitamins and minerals do we need?
vitamin c
vitamin d
calcium (min)
iron (min)
What are sources of water?
water, juice, milk, fruits and vegetables
What is the function of vitamin c n deficiency ?
- forms an essential part of collagen protein which makes up skin, hair, gums and bones
- deficiency causes scurvy
What is the function of vitamin d?
helps the body to absorb calcium and so required for strong bones and teeth
What is the function of calcium and deficiency?
- needed for strong teeth and bone and involved in the clotting of blood
- deficiency can lead to rickets
What is the function of iron and deficiency?
- needed to make haemoglobin, the pigment in red blood cells that transports oxygen
- deficiency leads to anaemia
What are the sources of vitamin C?
citrus fruit (oranges, lemons)
strawberries
green vegetables
What are sources of vitamin d?
- oily fish,
- eggs,
- dairy products,
- also made naturally by the body in sunlight
What are sources of calcium?
- milk,
- cheese,
- eggs
What are sources of iron?
- red meat,
- liver,
- leafy green vegetables like spinach
What does a vitamin d deficiency lead to?
causes RICKETS
- Symptoms include:
* Bone pain
* Lack of bone growth
* Soft, weak bones (sometimes causing deformities)
(this is because vitamin D is needed for absorption of calcium into the body which is a key component of bones and teeth)
What does an iron deficiency lead to?
causes ANAEMIA
-causes tiredness
- where there are not enough red blood cells so tissues do not get enough oxygen delivered to them (this is because iron is a key component of haemoglobin)
What does an Vitamin C deficiency lead to?
should symp mention too
- Scurvy
symptoms-
* Exhaustion
* very dry skin and hair
* bleeding under skin and around the gums
What is malnutrition caused by?
Malnutrition is caused by not eating a balanced diet
What does the type of malnutrition depend on?
There are different types of malnutrition depending on the cause of the imbalance
What 4 types of malnutrition are there?
Starvation
Coronary heart disease
Constipation
Obesity
What is the cause of starvation?
taking in less energy than is used (over a long period)
What is the cause of coronary heart disease?
diet too high in saturated fat and cholesterol
What is the cause of constipation?
lack of fibre in the diet
What is the cause of obesity?
taking in more energy than is used
What is the effect of starvation?
body starts to break down energy stores
- first fat and then muscle tissue leading to severe weight loss and eventually damage to heart and immune system, increasing the risk of many diseases
What is the effect of coronary heart disease?
fat deposits build up in arteries supplying the heart, reducing flow of blood to the heart muscle cells which do not work properly due to the lack of oxygen. Can lead to heart attacks and death
What is the effect of constipation?
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 effect of obesity?
extra energy stored as fat, weight increases and contributes to development of many diseases such as heart disease and diabetes
What 4 factors affect dietary needs?
age
activity levels
pregnancy
breastfeeding
How does age affect 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.
Energy needs of adults decrease as they age
How do activity levels affect dietary needs?
The more active, the more energy required for movement as muscles are contracting more and respiring faster
How does pregnancy affect 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 foetus
How does breastfeeding affect dietary needs?
energy requirements increase and extra calcium still needed to make high quality breast milk
