Ageing and Stages Flashcards
What are macro nutrients?
- fat, proteins and carbohydrates
What are micro nutrients?
- vitamins
- minerals
- trace elements
What is the eat well plate?
- NHS guide to what should be eaten each day
- includes what makes up a healthy balance diet
What are the 5 components that make up the eat well plate?
1 - fruit and vegetables
2 - dairy
3 - carbohydrates
4 - Protein
5 - Fat
What are some basic foods contain fruit and vegetables, where micro nutrients and fibre can be consumed?
- all fruit and vegetables are included except potatoes
What portion of the eat well plate should be covered by fruit and vegetables?
- 1/3 of the plate
Carbohydrates are a part of the eat well plate, what proportion of the eat well plate should carbohydrates make up?
- 1/3
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?
- polysaccharides
- disaccharides
- monosaccharides
If we consume too many carbohydrates what does our body store them as, and what hormone is involved?
- adipose tissue
- insulin
How much of the eat well plate should protein make up?
- aprox 1/6th or 15%
Is the body able to store protein that is not being used?
- no
What is the main function of protein?
- growth and repair
What does the amount of protein depend on in each individual?
- age
- gender
- activity level
What is milk and dairy a subset of?
- protein
What is the highest source of carolies, but the smallest section on the eat well plate?
- fat
What type of fat is recommended as part of the eat well plate?
- unsaturated
- mono and polyunsaturated
Why are mono and polyunsaturated fats call poly and mono?
- relates to number of double bonds in cis formation
- mono = 1
- poly = multiple
What does saturdated mean in fat, and is it likely to be lquid or solid at room temperature?
- full complement of carbons as in its saturated
- align in a linear formation and are solid
What do mono and polyunsaturates fats contain at least one of?
- double bond
What does cis and trans formation mean in fats?
- cis means H+ and C are on same side of double bond
- trans means H+ are on opposite hands
What is the main lipoprotein in the endogenous cholesterol pathyway that unsaturated fats help reduce?
- LDL
As we age, generall beyond 30 years old, do we need more of fewer calories?
- less, but only slighly
What is one of the main roles of micronutrients in the body at the cellular pathway level?
- co-enzyme in metabolic pathways
What are the 4 most important fat soluble vitamins?
- ADEK
- Vitamins A, D, E and K
What are the 4 most important water soluble vitamins?
- C
- B1
- B12
- folate
What are the 4 selected minerals that we need to know about?
- calcium
- iron
- sodium
- potassium
Is the body able to store fat and water soluble vitamins?
- fat soluble = yes
- water soluble = no
What are the 2 main functions in the body that Vitamin A contributes towards?
- immune system
- dim light vision
What are some common foods that Vitamin A can be found in?
- liver products
- fish
- dairy
- leafy vegetables