A2 7 Human Nutrition and Health Flashcards
1
Q
Function of Protein
A
- Maintainance of body tissue, including development and repair.
- Source of energy
- Involved in creation of some hormones which help control body functions that involve the interaction of several organs
- enzymes are proteins that increase the rate of chemical reactions in the body
- Transportation of certain molecules e.g. haemoglobin is a protein that transports oxygen through the body
- Forms antibodies that help prevent infection - identify and assist in destroying antigens such as bacteria or viruses.
- causes biochemical reactions such as digestion, blood clotting, muscle contraction and energy production.
- act as a messenger - aid communication between cells, tissues or organs
2
Q
Protein Sources
A
- Eggs
- Milk
- Yoghurt
- FIsh and seafood
- Soya
- Nuts
- Meat
- Poultry
3
Q
Function of carbohydrates
A
- Primary energy source especially to brain and nervous system - the enzyme amylase breaks down carbs and converts it into glucose used for energy
- Fuels central nervous system
- Enables fat metabolism
- Prevents protein being used as energy
- Preferred energy source for muscle contraction and biological work.
- Protein sparing effect - can be used for growth and repair
4
Q
Carbohydrate Sources
A
Starch:
* potatoes
* bread
* cereals
* rice
* pasta
Sugar:
* sweets
* cakes
* biscuits
* sugary drinks
5
Q
How will excess carbohydrates affect individuals
A
- Weight gain
- Decreased intake of essential nutrients as excess intake will make children feel full before eating them
- increased risk of high blood pressure, heart disease, stroke
- Increased risk of Type II diabetes
- Poor oral health - too much sugar
6
Q
Function of fats
A
- backup energy source when carbs unavailable - concentrated energy source - double the amount of calories as carbs and prtein
- Fat soluble vitamins e.g. A,D,E,K cannot function without adequate intake of fat - rely on fat for absorption and storage
- fat cells stored in adipose tissue, insulate the body and help sustain a normal core body temperature
- protects major organs from damage
- needed for the structure of body cells
- provides essential fatty acids
7
Q
Fat Sources
A
- Meat
- fish
- butter
- margarine
- cooking fats and oils
- milk
- cream
- cheese
- baked goods e.g cake
- eggs
- poultry
- high fat snacks
8
Q
B1 Function
water-soluble vitamin
(thiamine)
A
- Working with other B-vitamins to help break down and release energy from carbohydrates
- keeping the nervous system healthy and prevent complications
- assist brain health
- health of liver, skin, hair and eyes
- boost the immune system in times of stress
(Excess has been shown to lead to lung cancer)
9
Q
B1 Sources
A
- Vegetables e.g. peas
- fresh and dried fruit
- eggs
- wholegrain breads
- some fortified breakfast cereals
- liver
10
Q
B12 Function
water-soluble vitmain
A
- synthesis of red blood cells
- contribute to normal functioning of nervous system
- enables the release of energy by helping the body to absorb folic acid
- helps to create and regulate DNA
- Metabolism of every body cell
- Aid normal functioning of the brain
- lack of vitamin B12 leads to vitamin b12 deficiency anaemia
11
Q
B12 Sources
A
- meat
- salmon
- cod
- milk
- cheese
- eggs
- Some fortified breakfast cereals
- soya milk
- poultry
12
Q
Vitamin C Function
water-soluble vitamin
A
- maintains body connective tissue
- vital for wound healing
- aids adsorption of iron
- has antioxidant properties and helps to improve components of the immune system
- helps protect cells and keep them healthy
- maintain healthy skin, blood vessels, bones and cartilage
- Reduces risk of CHD and cancer
- lack of can lead to scurvy
13
Q
Vitamin C Source
A
- oranges and orange juice
- red and green peppers
- strawberries
- blackcurrants
- broccoli
- brussel sprouts
- potatoes
14
Q
Vitamin A Function
fat-soluble vitamin
A
- retinol is required for good night vision preventing night blindness and adiding sight in dim lighting
- requied for healthy skin, tissue and lining of some parts of the body e.g nose
- beta carotene is an antioxidant that may help the body to defend against cancer
15
Q
Vitamin A Sources
A
- cheese
- eggs
- oily fish
- fortified low-fat spread
- milk
- yoghurt
16
Q
Vitamin D Function
fat-soluble vitamin
A
- aids absorption of calcium which is needed for formation and development of teeth and bones and can aid blood clotting
- aids uptake of calcium and phosphorus by the bones and teeth and regulate the amount of them
- Important alongside calcium for building bone mass which can reduce the risk of fractures and osteopersosis in later life
- lack of can lead to bone deformaties such as rickets on children and bone pain called osteomalacia in adults
- Promotes growth and replaces and repairs body cells and tissue
17
Q
Vitamin D Source
A
- milk
- cheese
- yoghurt
- sunlight
- egg yolk
- liver
- oily fish
- fortified cereals
18
Q
Vitamin E Function
fat-soluble vitamin
A
- Vital role in protecting vit c (ascorbic acid) from being destroyed particularly in fruit and vegetables
- Protects polyunsaturated fatty acids (PUFAs) against free radical damage which in turn helps prevent cornonary heart disease
- essential for reproductive system health
- essential in maintaining cell membranes
- acts as an antioxidant to protect cell membranes, therfore helping maintain healthy skin, eyes, and strengthens the immune system
- promotes the growth of b-cells that form antibodies known to kill bacteria
- contributes to healthy immune system
- reduce risk of cancer, heart disease, dementia and liver disease
19
Q
Vitamin E Sources
A
- soya
- corn
- olive oil
- nuts and seeds
- wheat germ - found in cereals and wheat products
- vegeatble oils
- green leafy veg
20
Q
Vitamin K Function
fat-soluble vitamin
A
- aids blood clotting therefore enabling wounds to heal properly
- some evidence shows that it is also needed to help keep bones healthy
- produces proteins involved in production of bone tissue
21
Q
Vitamin K Sources
A
- green leafy veg e.g. broccoli and spinach
- vegetable oil
- cereal grains
- liver
- eggs
- cauliflower
22
Q
Calcium Function
mineral
A
- helps build strong bones and teeth and supports skeletal structure and function
- aids cell signalling which regulates muscle contractions e.g heartbeat
- ensures that blood clots normally
- helps lower blood pressure
- deficiency can reduce peak bone mass which can cause osteoperosis in later life
23
Q
Calcium Sources
A
- milk
- cheese + other dairy foods
- green leafy veg e.g broccoli, cabbage (not spinach)
- soya beans
- tofu
- soya drinls woth added calcium
- nutes
- bread/ anything made with fortified flour
- sardines
24
Q
Flourine Function
mineral
A
- aids formation of bones and teeth
- maintains bones structure
- helps make teeth resistant to tooth decay by strenthening enamel
- helps to increase bone density
25
Q
Flourine Sources
mineral
A
- flouride toothpaste
- drinking water
- seafood
- breast and milk formula
- dairy products
- tea
- flouride mouthwash
- gelatine
26
Q
Iron Function
mineral
A
- aids formation of red blood cells and haemoglobin within them which trasport oxygen around the body
- Forms ooxyegn-carrying protein myoglobin found in the muscles
- required for normal energy metabolism
- Prevents anaemia as body stores some iron to replace the iron it has lost.
- Required for normal functioning on the immune system
- Iron deficiency anaemia can affect the immune system and increase vulnerability to infection
Excess: - Nausea
- Constipation
- Vomiting
- Stomach pain
27
Q
Iron Sources
mineal
A
- liver
- meat
- beans
- nuts
- dried fruit
- wholegrains
- soyabean flour
- dark green leafy veg e.g. spinach, watercress
28
Q
Importance of fluid intake
A
- Carries nutrients, oxygen and carbon dioxide around the body
- helps regulate body temperature e.g sweat-water evaporates from skin and cools us
- helps kidneys filter waste and excrete them from the body
- hydrates body e.g. keeps joints mobile
- necessary for body functions e.g. digestion
- acts as a lubricant e.g tears
- prevents constipation
Sources: - water
- fruit
- veg
- yoghurt
- sugar-free drinks e.g tea and coffee
- low-fat milk
29
Q
Importance of fluid intake (infants 0-2)
A
- Regulates body temperature
- Avoids dehydration
- Represents 75% of body mass in frist 6 months of life
- Regulates body systems e.g excretion
- Higher water turnover rate than adults and lose more water from skin so it must be replaced
- Regulates kidneys
30
Q
Importance of fluid intake (Children 3-12)
A
- Regulates body temp
- Avoid dehydration (especially if very active)
- Aids digestion and excretion
- Aids function of cells
- Aids brain function (mental performace, memory and attention)
- Avoid irritation of bladder- bed wetting
- doesnt harm teeth
31
Q
Importance of fluid intake (adolescents 13-18)
A
- Maintain good short and long term health
- prevent constipation
- prevent kidney stones, UTIs, chronic renal diseases
- Imrpoved concentration and memory
- Aids transportation nutrients and other substances
32
Q
Importance of fluid intake (adults 19-64)
A
- Trsnaport nutrients around the body
- Aids digestion - breakdown, absorption and excretion
- Lubrication of joints. mucus membranes and respiratory system
- Temperature control - regukates body temp and sweating
- hydration
- aids efficient functioning of renal and urinary system
33
Q
Importance of fluid intake (older people 65+)
A
- Reduces risk of UTI (more common in older people)
- Transports nutrients, hromones, waste, subtances e.g carbon dioxide and urea around the body
- prevent constipation (more commpn in older as have weaker digestive muscles)
- regulate body temp for older who are more prone to infection
- lubrciate joints as older often experience stiffness
- prevent dehydration which can cause confusion, disorientation, low blood pressure in older
- keep mucus membrane and eyes moist
- adequate fluid intake aids sleep
34
Q
What is the importance of non-starch polysaccharide (NSP)
(dietary fibre - aren’t digested by the body)
A
- Helps digestive system to function
- pevent various bowel disorders e.eg constipation, diverticular disease, bowel cancer, appendicitis and haemorrhoids
- Help people control weight as high fibre food are filling and reduce snacking
- maintains energy balance and reduce obesity
- Slows down rate of glucose absorption
- may reduce serum cholesterol concentration
35
Q
Sources of NSP
A
- vegetables e.g carrots, brussel sprouts, green peas
- Fruits e.g apples, oranges, grapefruit
- Oats
- Wholegrain cereal
- Nuts and seeds
- Beans
36
Q
Importance of NSP for infants, children and adolescents
A
- prevent or relieve constipation
- regulates bowel movements
- help maintain a healthy weight
- lower risk of diabetes - controls blood sugar levels
- lower risk of heart disease, cancer
- lowers cholesterol levels
- helps live longer
37
Q
Importance of NSP for adults
A
- Can act as a bulk agent to prevent constipation
- Reduce risk of bowel cancer
- reduce blood cholesterol and risk of type II diabetes
- Feeling of satiety (fullness) and prevent obesity
38
Q
Importance of NSP for older people
A
- important part of balanced diet
- improve digestion
- insoluble fibre does not dissolve in water. It passes through the gut without being broken down and helps other food move throught the digestion system more easily
- soluble fibre dissolves in water in digestive sysytem. May help to reduce cholesterol and lower blood pressure
- increasing soluble fibre e.eg fruit, veg or oats which help to soften stools, making them easier to pass amd prevent constipation (common in older people)
- Foods are filling and most lower GI which help control appetite and have less effect on blood glucose levels
39
Q
Current dietary advice generated by the Department of Health (DOH)
A
- Promoting good nutrition stratagy - MUST - Malnutriton Universal Screening Tool
- Identifies adults at risk of malnurtrition or who are malnourished
- Guidlines apply to hospitals, community settings and care homes
- The screening tool includes a food record chart and food first leaflet advice
- All adults must be screened
- Action must be taken at the assessed risk level: low, medium, or high risk
- MUST score is communicated accross the setting and different templates are available for them
- Guidlines follow eatwell guide
40
Q
Current dietary advice generated-nurtition standards for school - Department of Education (DENI)
A
- Food in schools and fit furture policy aims to ensure a balance of health and nutrition in schools.
- guidance includes practical booklets for schools, leaflets for parents” It emphasizes the importance of balanced meals
- Schools contribute to development of pupil knowledge and their skills so that they can make healthy food choices
- Food in schools forum supports schools in achieveing this by ensuring vlue for money and working with limited budgets
- Advocates for whole school approach
- Mandatory elements of policy - school meals, food sold in school, breakfast clubs, drinking water, milk in school, the curriculum anf related programmes e.g. sports/ cooking
- Discretionary elements (advised) - packed lunches or healthy breaks
41
Q
Current dietary advice generated by Public Health Agency (PHA)
A
- PHA established in 2009 as part of the reforms to HSC in NI
- Major regional organisation for health protection and health and social wellbeing improvement
- Addresses causes and assosiated inequalities of preventable ill-health and lack of well-being
- Committed to working accross a range of settings
guidance includes: - including starchy foods in the diet
- eating five portions of fruit and veg a day
- eating foods containing protein
- eating oily fish for omega 3
- including lower fat dairy products or alternatives in the diet
- choosing unsaturated oils and spreads in small amounts
- staying hydrated
- reducing intake of salt and sugar
42
Q
Current dietary advice generated by Food Standards Agency (FSA)
A
- The FSA in NI is repsonsible for food standards, safety, nutrition and health
- Advise ministers on food safety and standards issues
- Develop policies and propose new legislation
- Provide timely and effective responses to food and feed incidents
- Encourage food producers and caterers to reduce levels of saturated fat, salt, calories in products
- Set standards and audit district council’s food enforcement activities
- Set standards and audit meat hygiene, feedings stuffs, eggs, and milk enforcement by DARD’Give public advice on diet, nutrition, and food safety issues
43
Q
Advice from Eatwell Guide
A
- Balance Your Plate: Divide your meals among these five food groups
- Fruits and Vegetables: Make up more than a third (39%) of your diet—aim for at least five portions a day.
- Starchy carbohydrates: about 1/3 of diet (37%) - Choose wholegrain or higher-fiber options, like wholewheat bread and pasta
- Proteins: (12%) Include a variety of sources, such as beans, pulses, lean meats, fish, and eggs. Try to eat fish twice a week, with one portion being oily
- Dairy or Dairy Alternatives: (8%) Opt for low-fat and low-sugar varieties like reduced-fat milk and yogurts
- Oils and Spreads: (1%) Use unsaturated fats sparingly
- Limit Unhealthy Items: (3%) Cut down on foods high in fat, salt, and sugar (outside the main sections of the guide)
- Hydration Is Key: Drink 6–8 glasses of fluids daily, such as water, tea, or milk, and reduce sugary drinks
- Portion Control and Labels: Understand serving sizes and read nutrition labels to make informed choices.
44
Q
Nutritional requirements for infants
carbohydrates, calcium, vitmain c, fatty acids
A
- breastfeeding optimal method (exclusive reccommended first 6 months) - enbales to consume necessary amounts of fats in first year
- Weaning around 6 months - fruit, veg, and non-wheat cereals
- Exclusively breastfed need suppliment of vit A, C, D from 6 months.
Carbohydrates- provide body with glucose, which is converted to energy to support bodily functions, e.g. brain function, healthy digestive system and physical activity
- essential for the rapid growth and development – main energy source - deficiency may stunt growth
- maintain healthy body weight and protein sparer.
** Calcium** - needed for growth and repair - building strong bones and teeth
- helps several other bodily functions - blood clotting, sending and receiving nervous system signals, muscle contraction and relaxation, hormone release and maintaining normal heartbeat
- lack of has risk of rickets – when deficient, the body draws calcium from the bones when it needs more and overtime weaken the bones
** Vitamin A ** - healthy immune system - helping body’s natural defence against illness and infection to work properly
*help vision in dim light - beta carotene - keeps skin healthy
- important as some infants may not be getting enough
Fats and Fatty acids
- Provide energy for brain, heart, and liver
- aids absorption of essesntial nutrients and building cells
- helps build immune system and fight infection
- formula fed may need omega 3 suppliment to support visual and neurological development of infants
45
Q
Nutrtional requirement for children
A
- protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen
- carbohydrates are the body’s most important source of energy. They help a child’s body to use fat and protein for building and repairing tissue
- fats are a great source of energy and are easily stored in a child’s body.
They are also important in helping the body to properly use some of the
other nutrients it needs - calcium is essential in helping to build a child’s healthy bones and teeth.
It’s also important for blood clotting and for nerve, muscle, and heart
function - Vitamin D is essential to assist the absorption of calcium
- iron is necessary for a child to build healthy blood that carries oxygen to
cells all over the body - folate is necessary for healthy growth and development of a child’s cells.
Lack of this vitamin can cause anaemia - fibre helps produce bowel regularity in a child. It can also play a role in
reducing the chances of heart disease and cancer later in life - Vitamin A helps growth, assists the eyes in adjusting to dim and bright
lights, keeps skin healthy, and works to prevent infection - Vitamin C does more than just fighting off the common cold. It also
holds the body’s cells together, strengthens the walls of blood vessels,
helps the body heal wounds, and is important for building strong bones
and teeth - water helps prevent dehydration and improves blood circulation and aids
development.
46
Q
A
