B7 - Human Nutrition Flashcards
Balanced diet definition
A balanced diet contains:
- all the 7 nutrients (food groups) we need
- in all the correct amounts
- in order to carry out all the life processes
What are some of the dietary sources of carbohydrates (7)
- sugar
- honey
- bread
- rice
- potato
- pasta
- bananas
What are some of the dietary sources of proteins (7)
- meat
- fish
- beans
- eggs
- nuts
- lentils
- cheese
What are some of the dietary sources of lipids (8)
- vegetable oil
- butter
- margarine
- cream
- red meat
- cheese
- egg yolks
- chocolate
What are some of the dietary sources of vitamin C (5)
- citrus fruits **
- orange
- kiwi
- strawberry
- tomato
What are some of the dietary sources of vitamin D (7)
- eggs
- oily fish **
- dairy
- mushrooms **
- beef liver
- pork
Non-dietary source is sun **
What are some of the dietary sources of the mineral calcium (6)
- dairy **
- almonds
- leafy green vegetables
- sardines
- tofu
- fortified foods
What are some of the dietary sources of the mineral iron (7)
- fruits
- red meat **
- leafy greens **
- pumpkin seeds
- dark chocolate
- whole grains
- tofu
What are some of the dietary sources of (roughage) fibre (4)
- anything wholemeal
- bread
- fruits
- vegetables
What are some of the dietary sources of water (7)
- water **
- tea
- coffee
- juice
- milk
- fruits
- vegetables
What is the importance of carbohydrates
- it is an easily available energy released during respiration - excess stored as glycogen in liver and muscles, if not used then converted to fat
What is the importance of proteins (4)
- growth
- tissue repair
- making enzymes
- emergency energy
What is the importance of lipids (6)
- insulation
- cell membrane structure
- organ protection
- sex hormone production
- long term energy storage
- obesity in excess
What is the importance of vitamin C
- needed for growth and repair of tissue in all parts of your body and for the immune system
What is the importance of vitamin D
- needed for calcium absorption which is needed for bone formation and strength
What is the importance of the mineral calcium
- needed for strong bones and teeth
What is the importance of the mineral iron
- needed to make Hämoglobin carried by the red blood cells (oxygen transporters)
What is the importance of fibre (roughage)
- aids the movement of food through the gut
What is the importance of water
- needed as a transporter of dissolved substances eg glucose, amino acids, ions in blood, plasma, minerals
- excretion of toxic waste products such as urea in urine
- digestion (needed by enzymes), absorption of digested products into blood
- all metabolic reaction = chemical reactions in living organisms
What is the cause of scurvy and what are some of the symptoms
Scurvy is caused by a lack of vitamin C
Symptoms:
- bleeding gums
- poor wound healing
- painful joints
What is the cause of rickets and how does it effect a person
Rickets is caused by lack of calcium - bones don’t form properly
What does a deficiency of carbohydrates cause
- lack of energy
- fatigue
- weakness
- more prone to illness
What does a deficiency of proteins cause
- kwashiorkor: swollen abdomen, muscle wastage (especially in limbs), stunted growth
What does a deficiency of lipids cause
- weight loss
- anorexia
- fat soluble vitamins (A and D) deficiency
