B6.1 : Diet Flashcards
Nutrients
Chemical substances in food that provide a source of energy for the vital activities of the body. They are also necessary for the body to synthesise new protoplasm for cell growth
7 Types of Nutrients
- Carbohydrates
- Proteins
- Lipids
- Water
- Fibre
- Vitamins
- Minerals
Carbohydrates
- Provide energy (primary source)
2. Found in cereals, bread, pasta, rice, and potatoes
Fibre
- Provides roughage to help to keep the food moving through the gut
- fibre provides bulk, which helps the walls of the intestine move food and faeces along the gut.
- Lack of dietary fibre can lead to constipation.
- Found in vegetables and bran
Vitamins
- Needed in small amounts to maintain health
- Found in dairy foods, fruit, and vegetables
- organic
Protein
- For growth and repair (form new protoplasm for growth and repair of worn-out cells) - structure of cells
- Last source of energy
- Forms enzymes and antibodies
- Found in fish, meat, eggs, beans, pulses, and dairy products
Minerals
- Needed in small amounts to maintain health
- Found in salt, milk (for calcium), and liver (for iron)
- inorganic
Fats
- Provide energy and store energy in the body and insulate it (prevents excessive heat loss)
- Serves as a second source of energy
- Found in butter, oil, and nuts
Water
- Needed for cells and body fluids
- Transports dissolved substances around the body
- Provides a medium for chemical reactions
- Found in fruit juice, milk, and water
- Important as a solvent
Balanced Diet
A diet which contains the 7 types of nutrients in the correct proportions and amounts
What affects diet
- Age - the older you are, the less nutrients you need as you have stopped growing
- Gender - males need to maintain their higher muscle mass
- Activity level - if you burn more calories, you need to consume more
Malnutrition
- Deficient or excessive intake of nutrients
- Under-nutrition
- Over-nutrition
Deficiency of vitamin D
- Rickets in children
- side effects are legs bow out due to soft bones not being able to support the weight
- Eat vitamin D found in butter and egg yolk
Deficiency of vitamin C
- Scurvy
- side effects are joint pain, muscle pain, and bleeding from the gums
- eat vitamin C found in citrus fruits
Deficiency of Iron
- Anemia
- there is not enough iron in the red blood cells to carry oxygen
- can make you feel tired or weak
- take in iron found in liver
Deficiency of calcium
- brittle bones and teeth
- poor blood quality
- drink milk which contains calcium
Diet when pregnant
more nutrients and calories for baby
diet when breastfeeding
more fat for milk
Vitamin C
- keep tissues in good repair by making collagen
Vitamin D
helps absorb calcium
calcium
for bones and teeth and blood making
iron
making of haemoglobin
Deficiency of Protein
- Kwashiorkor and Marasmus
- Having a protein or calorie deficiency over a long period
- Kwashiorkor occurs due to a severe protein deficiency and a carbohydrate-based diet and is often developed in older children
- Marasmus is more common in younger children and babies
- chronic diarrhoea, respiratory infections, intellectual disability, and stunted growth are all effects
- Kwashiorkor causes a buildup of fluid in the body that can cause the face to become round and the belly to become distended.
Effect of malnutrition to Starvation
- Caused by eating too little food
2. leads to weight loss, organ damage, muscle atrophy, and eventually death
Deficiency of fibre
- Constipation
2. leads to pain, stomach ache and inability to defecate (excrete feces)
Effect of malnutrition to coronary heart disease
- caused by a build-up of cholesterol in the coronary artery which limits blood flow to the heart and can cause heart attacks
- Cholesterol is a result of too much saturated fat in the diet, which comes from foods such as high fat diary products and fatty meats
Effect of malnutrition to Obesity
- caused by eating too much food
2. Leads to a range of health issues including diabetes, high blood pressure, strokes, and heart disease
