Basics of nutrition Flashcards
1
Q
Diet and Health
A
- A healthy diet must provide sufficient energy and nutrients to maintain normal physiological functions and allow growth
- It must also offer the best protection against the risk of disease
2
Q
Energy
A
- Energy is derived from the metabolism of carbohydrate, fats and proteins
- To achieve energy balance, energy expenditure has to equal energy intake
- Total energy intake is the sum of the energy content of all food and drink consumed during the day
- Energy expenditure is the sum of
- Basal metabolic rate (BMR) energy used by the body to maintain normal physiological functions
- Physical activity
- Dietary inducedthermogenesis
3
Q
Nutrients
A
- Food provides a range of different nutrients, some provide energy whilst others are essential for growth and maintenance of the body
- Proteins, fats and carbohydrates are macronutrients
- Vits and minerals are micronutrients
- There are also some food components that arent strictly nutrients but are important for health such as water and fibre
4
Q
Recommendations regarding the average contribution of different fatty acids in the UK diet
A
5
Q
Vitamins
A
- Water-soluble vitamins
- Water soluble vitamins cannot be stored in our bodies and are readily excreted. B1,2,3,6,12, folate and C
- Fat-soluble vitamins
- Fat-soluble vitamins are absorbed through the gut with the help of fat. Vit A, D, E, K
6
Q
Water-Soluble vitamins
A
7
Q
Fat soluble vitamins
A
8
Q
Minerals and trace elements
A
- There are certain minerals we need to keep our bodies healthy
- These include calcium, fluoride, Iodine, Iron, Mg, P, K, Se, Na, Zn
9
Q
Dietary fibre
A
- Dietary fibre is a type of carbohydrate found almost exclusively in plants
- Unlike other carbohydrates, it is not absorbed in the small intestine to provide energy, but has a number of function including keeping the digestive system healthy
- It is not a nutrient, but improves the movement of the gut contents and help prevent constipation
- Examples of food high in fibre include cereals, beans, pulses, lentils, fruit and vegetables
10
Q
Fluids
A
- Not a nutrient but is essential for our bodies to work properly, for example, for regulating body temperature, cushioning joints, controlling blood pressure and keeping the body in balance
- 20% of our water requirements come from the food we eat
- Water rich foods include fruit and vegatables, soups, stews and sauces
11
Q
What is a healthy diet
A
- Energy intake appropriate to maintain a healthy weight
- A high proportion of energy comes from starchy carbohydrate with a high fibre content with a low proportion from refined sugars
- Small proportion of enerycomes from saturated fat
- Na content is low
- Overall balance is achieved
12
Q
Eatwell plate
A
13
Q
What does that really mean
A
- Eat plenty of starchy foods
- Eat at least 5 portions of fruit and veg a day
- Plenty of fibre
- Eat enough milk and dairy foods
- Eat other protein foods in moderation
- Don’t eat too much fat
- Don’t have too many sugary drinks and food
- Don’t eat to much salt
- Don’t forget portion sizes
- Think about what you are drinking
14
Q
Which of the following is equivalent to one portion of fruit or veg
A
15
Q
What does that mean for patients
A
- When discussing healthy eating with customers, its important to gather information on their current diet
- Customers need to have general advice but also need support in what changes they need to make and how to make those changes
- For example- eat more fruit is less helpful than have you thought about swapping crisps for a banana or apple
16
Q
Mr Jones
A
- Is an overweight, middle-aged man with a stressful job in sales
- He spends a lot of his time in the care on the motorway and grabs food when he can at service stations
- He lives alone so when he gets in late, he will often order takeaways 2-3 times weekly
- He often doesn’t have much fresh food in the house as he doesn’t always get around to going to the supermarket
- He does like cooking and will sometime have friends over for a Sunday roast
