B 7.1 - diet Flashcards
what is diet?
the food that we eat
what is a balanced diet?
diet that contains all the nutrients we need, in the correct amounts in order to carry out all the life processes
why do we eat?
-ENERGY –> molecules that can be oxidised in respiration, releasing energy
-GROWTH & REPAIR –> molecules that provide the raw materials for new cells and other molecules
-HEALTH –> substances that allow raw materials and energy to be used efficiently (processes to let the body work efficiency like minerals and vitamins)
Why do balanced diets look different for different people?
age
lifestyle (job)
sex (gender)
pregnant?
exercise amount
what happens if we don’t get a balanced diet? (too little food)
Undernutrition. It leads to malnutritions. Marasmus (less energy and carbohydrates). Kwashiorkor (less protein)
what happens if we don’t get a balanced diet? (too much food)
Overnutrition. It leads to obesity. diet contains more energy than required and the excess is stored as glycogen (or fat) but glycogen has a limited amount, so the excess is stored as fat, which has an unlimited amount. Unhealthy amount of fat.
what are 2 food sources for vitamin C?
citrus fruits and vegetables
what are 3 food sources for vitamin D?
eggs
oily fish
beef liver
what are 5 food sources for calcium (mineral)?
milk
cheese
almonds
tofu
sardines
what are 4 food sources for iron (mineral)?
red meat
beans
spinach
peas
what are 3 food sources for fibre?
wholemeal bread
fruit
vegetables
what are 5 food sources for water?
water
tea
coffee
juice
milk
what are 5 food sources for carbohydrates?
sugar
honey
bread
potato
bananas
what are 5 food sources for protein?
fish
beans
eggs
nuts
lentils
what are 5 food sources for lipids?
oil
butter
red meat
cheese
egg yolk
why is vitamin c important to our body?
Growth and repair of tissues in all parts of your body and for the immune system
why is vitamin d important to our body?
needed for calcium absorption which is needed for bone formation and strength
why is calcium important to our body?
strong and making new bones and teeth
why is iron important to our body?
making haemoglobin carried by red blood cells
why is fibre important to our body?
aids the movement of food through the gut
why is water important to our body?
dissolves solutes:
-transport of dissolved substances (amino acids)
-excretion of toxic waste products (urea in urine)
-digestion (enzymes need it)
-absorption of digested products into blood
-all metabolic reactions (chemical reactions in living organisms)
why are carbohydrates important to the body?
easily available energy realeased during respiration, excess stored as glycogen in liver and muscles, and if not used, then converted to fat
why are proteins important to the body?
growth, tissue repair, making enzymes, emergency energy
why are lipids (fats) important to the body?
insulation, cell membrane structure, organ protection, sex hormone production, long term energy storage, obesity in excess
what happens if theres a deficiency in carbohydrates?
lack of energy
fatigue
weakness
more prone to illness
what happens if theres a deficiency in proteins?
Kwashiorkor (swollen abdomen, muscle wastage (limbs), stunted growth)
what happens if theres a deficiency in lipids (fats)?
weight loss
anorexia
fat soluble vitamin A & D deficiency
cold
what happens if theres a deficiency in vitamin C?
scurvy (painful joints, poor wound healing, bleeding gums)
what happens if theres a deficiency in vitamin D?
rickets (bone deformation, bone pain, brittle bones) and dental problems
what happens if theres a deficiency in calcium?
rickets (bones don’t form properly) and dental problems
what happens if theres a deficiency in iron?
Anaemia (tiredness and shortness of breath cause no respiration)
what happens if theres a deficiency in fibre?
causes constipation (if too little fibre is eaten)
what happens if theres a deficiency in water?
dehydration, and often death with a few days
