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
What is the most important function of vitamin D in the body?
- bone mineralisation
- calcium absorption and excretion
What are some foods that vitamin D is high in?
- oily fish
- fortified cereals
- eggs
- liver
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
What is the main functional role of vitamin E in the body?
- involved in DNA synthesis
- immune function
What are some foods where vitamin E levels are high?
- nuts and seeds
- plant oils
What is the main function of vitamin K in the body?
- blood clotting
What foods in the body have high levels of vitamin K?
- green leafy vegetables
- eggs
What are a few of the main funtions of vitamin C in the body?
- anti-oxidation
- metabolism
- absorption of minerals
What are a few foods that have a high level of vitamin C?
- citrus fruits
- broccoli
- sprouts
What are a few of the main funtions of vitamin B in the body?
- breakdown energy and release for nerves
- RBCs production
- DNA synthesis
What are the 3 different types of B vitamins?
- B1
- B12
- folate
What are a few foods with high vitamin B in the body?
- peas/pulses
- meats
- vegetables
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
What are a few foods with a high calcium content?
- dairy
- green leafy vegetables
- fish if bones are eaten
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
What are some foods with a high sodium content?
- processed foods
- cereals
- cheese
What is too much sodium in the blood bad for?
- hypertension
- heart attacks
Iron is classed as mineral, what are some of the functions of iron in the body?
- carry O2 on RBCs
- store O2 in myoglobulin
Iron is classed as mineral, what are some foods high in iron in the body?
- green leafy vegetables
- red meat
- beans
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
Potassium is classed as mineral, what are some foods with a high potassium level in the body?
- bananas
- vegetables
- nuts
What are a few dietayr considerations durnig pregnancy?
- healthy weight
- alcohol levels
- calcium intake
- food hygiene
Can vegan diets be suitable during pregnancy?
- yes
- BUT increased risk of B12 deficiency
- low intake of DHA (omega 3)
Why is diet important in relation to breast feeding?
- breast milk will have traces of mums diets
Breastfeeding provides the most nutrients for the baby, what percentage of women stop breastfeeding earlier than they want to?
- 80%
In the first year of life what can health inequalities cause?
- poorer health
How long is breast feeding recommened for?
- until baby is 6 months old
What is weaning in babies?
- begin to stop breast feeding
- provide baby with some solid foods
Should babies younger than 1 be given cows milk?
- no
- iron content is too high
What fat soluble vitamin should infants take?
- vitamin D
What is neophobia?
- fear of new foods
What is the contamination fear?
- if certain foods are touching, the child might not eat either as they dont like one of them
What is the digust fear?
- children once enjoyed a specific food
- then stop liking it all together
What is the most common oral disease affecting children?
- tooth decay
At what age does the eat well plate apply to children?
- >2 years old
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
Why do energy requirements shoot up in children?
- during growth spurts
Are vegetarian diets suitable for all ages?
- yes
What is the definition of a vegetarian diet?
- diet of grains, pulses, nuts, seeds, vegetables and fruits
What is the definition of a vegan diet?
- the exclusion of all animal products and flesh
- milk, honey and eggs are examples
What is basal metabolic rate?
- minimum energy required to maintain cellular function
In later life men and womens kcals reduces slighlty, should their intake of vitamins and minerals reduce?
- no
What 2 things can help reduce menopausal symptoms?
- reduced weight
- increased physical activity
Is eating for health just healthy eating?
- no
- contributes to a patients health
