Balanced Diet Flashcards
What is a balanced diet?
A diet that provides enough carbohydrates, fats, proteins, minerals, vitamins, water and fibre in the correct proportions to keep you healthy
Vitamin c function
Maintain healthy skin and gums
Vitamin c good food source
Citrus fruits Black currants Cabbage Tomato Guava Mango
Vitamin c deficiency
Scurvy- Bleeding gums Tooth loss Rashes or red spots on skin Loss of appetite
Vitamin d function
- needed to maintain hard bones
- helps absorb calcium from small intestine
Vitamin d good food source
Milk Cheese Egg yolk Fish liver oil Made in skin when exposed to sunlight
Vitamin d deficiency
Rickets-
Thin, brittle or misshapen bone
Fatigue
Muscle weakness
Calcium fuction
- healthy teeth and bones
- normal blood clotting
Calcium good food source
Milk
Cheese
Fish
Calcium deficiency
Rickets
Slow blood clotting
Iron function
-formation of haemoglobin in res blood cells
Iron good food source
Res meat Liver Kidney Eggs Green vegetables
Iron deficiency
Anaemia-
Constant tiredness
Lack of energy
Fibre function
- this is cellulose we cannot digest
- adds bulk to the undigested food in the intestines, maintaining peristalsis
Fibre good food source
Constipation
Long term deficiency may lead to bowl cancer
Water function
- formation of blood
- solvent for transport of nutrients and removal of waste
- enzymes only work in solution
Water good food source
Drinks
Fruits
Vegetables
Water deficiency
Dehydration
Carbohydrates function
-give us energy
Proteins function
-needed for growth and repair
Fata function
- an energy store
- protecting vital organs
- prividing insulation
Carbohydrate good food sources
Rice
Potato
Bread
Fats good food sources
Butter
Milk
Cheese
Egg yolk
Protein good food source
Meat Fish Eggs Soya Milk
