B7- Human Nutrition Flashcards
Balanced diet definition
A balanced diet contains:
- all the 7 nutrients 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
- easily available energy released during respiration- excess is stored as glycogen in liver and muscles, if this is not used, this is 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 (4)
-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
What does a deficiency of vitamin D cause
bone deformation
bone pain
brittle bones
dental problems
What does a deficiency of the mineral iron cause
anaemia - tiredness and shortness of breath
What does a deficiency of fibre (roughage) cause
constipation
What does a deficiency of water cause
Dehydration, which then leads to death often within a few days
