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Year 1 NME > Ageing and Stages > Flashcards

Ageing and Stages Flashcards

1
Q

What are macro nutrients?

A
  • fat, proteins and carbohydrates
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2
Q

What are micro nutrients?

A
  • vitamins
  • minerals
  • trace elements
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3
Q

What is the eat well plate?

A
  • NHS guide to what should be eaten each day
  • includes what makes up a healthy balance diet
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4
Q

What are the 5 components that make up the eat well plate?

A

1 - fruit and vegetables

2 - dairy

3 - carbohydrates

4 - Protein

5 - Fat

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5
Q

What are some basic foods contain fruit and vegetables, where micro nutrients and fibre can be consumed?

A
  • all fruit and vegetables are included except potatoes
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6
Q

What portion of the eat well plate should be covered by fruit and vegetables?

A
  • 1/3 of the plate
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7
Q

Carbohydrates are a part of the eat well plate, what proportion of the eat well plate should carbohydrates make up?

A
  • 1/3
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8
Q

Carbohydrates should make up a 1/3 of the eat well plate. Carbohydrates is the umbrealla term, what are the 3 main subtypes of carbohydrates?

A
  • polysaccharides
  • disaccharides
  • monosaccharides
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9
Q

If we consume too many carbohydrates what does our body store them as, and what hormone is involved?

A
  • adipose tissue
  • insulin
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10
Q

How much of the eat well plate should protein make up?

A
  • aprox 1/6th or 15%
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11
Q

Is the body able to store protein that is not being used?

A
  • no
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12
Q

What is the main function of protein?

A
  • growth and repair
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13
Q

What does the amount of protein depend on in each individual?

A
  • age
  • gender
  • activity level
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14
Q

What is milk and dairy a subset of?

A
  • protein
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15
Q

What is the highest source of carolies, but the smallest section on the eat well plate?

A
  • fat
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16
Q

What type of fat is recommended as part of the eat well plate?

A
  • unsaturated
  • mono and polyunsaturated
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17
Q

Why are mono and polyunsaturated fats call poly and mono?

A
  • relates to number of double bonds in cis formation
  • mono = 1
  • poly = multiple
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18
Q

What does saturdated mean in fat, and is it likely to be lquid or solid at room temperature?

A
  • full complement of carbons as in its saturated
  • align in a linear formation and are solid
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19
Q

What do mono and polyunsaturates fats contain at least one of?

A
  • double bond
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20
Q

What does cis and trans formation mean in fats?

A
  • cis means H+ and C are on same side of double bond
  • trans means H+ are on opposite hands
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21
Q

What is the main lipoprotein in the endogenous cholesterol pathyway that unsaturated fats help reduce?

A
  • LDL
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22
Q

As we age, generall beyond 30 years old, do we need more of fewer calories?

A
  • less, but only slighly
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23
Q

What is one of the main roles of micronutrients in the body at the cellular pathway level?

A
  • co-enzyme in metabolic pathways
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24
Q

What are the 4 most important fat soluble vitamins?

A
  • ADEK
  • Vitamins A, D, E and K
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25
What are the 4 most important water soluble vitamins?
- C - B1 - B12 - folate
26
What are the 4 selected minerals that we need to know about?
- calcium - iron - sodium - potassium
27
Is the body able to store fat and water soluble vitamins?
- fat soluble = yes - water soluble = no
28
What are the 2 main functions in the body that Vitamin A contributes towards?
- immune system - dim light vision
29
What are some common foods that Vitamin A can be found in?
- liver products - fish - dairy - leafy vegetables
30
What is the most important function of vitamin D in the body?
- bone mineralisation - calcium absorption and excretion
31
What are some foods that vitamin D is high in?
- oily fish - fortified cereals - eggs - liver
32
What time of the year are vitamin D supplements a good idea in those who struggle to get sufficient levels in their diets?
- autumn - winter
33
What is the main functional role of vitamin E in the body?
- involved in DNA synthesis - immune function
34
What are some foods where vitamin E levels are high?
- nuts and seeds - plant oils
35
What is the main function of vitamin K in the body?
- blood clotting
36
What foods in the body have high levels of vitamin K?
- green leafy vegetables - eggs
37
What are a few of the main funtions of vitamin C in the body?
- anti-oxidation - metabolism - absorption of minerals
38
What are a few foods that have a high level of vitamin C?
- citrus fruits - broccoli - sprouts
39
What are a few of the main funtions of vitamin B in the body?
- breakdown energy and release for nerves - RBCs production - DNA synthesis
40
What are the 3 different types of B vitamins?
- B1 - B12 - folate
41
What are a few foods with high vitamin B in the body?
- peas/pulses - meats - vegetables
42
Calcium is a mineral that we consume in the diet, what are a few key functions of caclium in the body?
- bone stucture - cell membrane voltage - blood clotting - muscle contractions
43
What are a few foods with a high calcium content?
- dairy - green leafy vegetables - fish if bones are eaten
44
Sodium is classed as mineral, what are some of the functions of sodium in the body?
- maintain membrane potential and contraction - maintain osmosis and pH in body
45
What are some foods with a high sodium content?
- processed foods - cereals - cheese
46
What is too much sodium in the blood bad for?
- hypertension - heart attacks
47
Iron is classed as mineral, what are some of the functions of iron in the body?
- carry O2 on RBCs - store O2 in myoglobulin
48
Iron is classed as mineral, what are some foods high in iron in the body?
- green leafy vegetables - red meat - beans
49
Potassium is classed as mineral, what are some of the functions of postassium in the body?
- membrane potentials and contractions - maintain osmolarity in the body
50
Potassium is classed as mineral, what are some foods with a high potassium level in the body?
- bananas - vegetables - nuts
51
What are a few dietayr considerations durnig pregnancy?
- healthy weight - alcohol levels - calcium intake - food hygiene
52
Can vegan diets be suitable during pregnancy?
- yes - BUT increased risk of B12 deficiency - low intake of DHA (omega 3)
53
Why is diet important in relation to breast feeding?
- breast milk will have traces of mums diets
54
Breastfeeding provides the most nutrients for the baby, what percentage of women stop breastfeeding earlier than they want to?
- 80%
55
In the first year of life what can health inequalities cause?
- poorer health
56
How long is breast feeding recommened for?
- until baby is 6 months old
57
What is weaning in babies?
- begin to stop breast feeding - provide baby with some solid foods
58
Should babies younger than 1 be given cows milk?
- no - iron content is too high
59
What fat soluble vitamin should infants take?
- vitamin D
60
What is neophobia?
- fear of new foods
61
What is the contamination fear?
- if certain foods are touching, the child might not eat either as they dont like one of them
62
What is the digust fear?
- children once enjoyed a specific food - then stop liking it all together
63
What is the most common oral disease affecting children?
- tooth decay
64
At what age does the eat well plate apply to children?
- \>2 years old
65
Children should be given vitamins to help with their developement between the ages of 6 months and 5 years old. What vitamins should they be given?
- A, C and D - should be given every day
66
Why do energy requirements shoot up in children?
- during growth spurts
67
Are vegetarian diets suitable for all ages?
- yes
68
What is the definition of a vegetarian diet?
- diet of grains, pulses, nuts, seeds, vegetables and fruits
69
What is the definition of a vegan diet?
- the exclusion of all animal products and flesh - milk, honey and eggs are examples
70
What is basal metabolic rate?
- minimum energy required to maintain cellular function
71
In later life men and womens kcals reduces slighlty, should their intake of vitamins and minerals reduce?
- no
72
What 2 things can help reduce menopausal symptoms?
- reduced weight - increased physical activity
73
Is eating for health just healthy eating?
- no - contributes to a patients health
74

Year 1 NME (61 decks)

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