Booklet 2 Test (A Lot Of Info) Flashcards
1
Q
What are the 7 factors that influence a persons energy requirement
A
-Gender
- Activity level
- Age
- Size/genetics
- Pregnancy/lactation (200 kcal extra for the last 3 months)
- Lifestyle
- Deficiencies/excess.
2
Q
What is energy?
A
The power used to do work to produce heat or light
3
Q
What is 1g of carbs, protein and fat in kcal?
A
1g Carbs = 3.75kcal, 1g protein = 4kcal, 1g fat = 9kcal
4
Q
Why is alcohol not considered a nutrient?
A
Does provide with energy, but not essential for survival
5
Q
Name one alcohol related disease
A
Liver disease
6
Q
What is the EAR (Estimated average requirement) for energy in %
A
Carbs = 50%, of which no more free sugars 5%. Fat is no more then 35%, or which sat is no more then 11%. Protein is 15%.
7
Q
Average energy intake of a 15-18 year old for female and male and why do males need more?
A
Female is 2110kcal, male is 2755 kcal. Males have more because there have more muscles and are physically larger.
8
Q
BMR stands for? and what does it mean?
A
Basel metabolic rate, means the rate at which a person uses energy to maintain the basic function of the body eg. breathing
9
Q
Which percent of energy use is for muscle movement, and which percent of energy use is for body processes?
A
30% for muscle movement, 70% for body processes
10
Q
PAL stands for what?
A
Physical activity level
11
Q
Daily food energy requirement is calculated how?
A
PAL x BMR
12
Q
If intake of food eaten and activity BMR is the same, what happens to your weight?
A
Stays the same
13
Q
If intake of food eaten is higher then your activity BMR, what happens to your weight?
A
Increases
14
Q
If intake of food is lower then your activity BMR, what happens to your weight?
A
Weight loss
15
Q
BMI stands for what?
A
Body mass index
16
Q
How do u calculate BMI?
A
Weight (kg) / Height squared (m)
17
Q
Lower energy density foods make you fuller/not as full as high energy density foods?
A
It makes you fuller
18
Q
How do you calculate energy density?
A
Energy (kcal) divided by weight (g)
19
Q
How is energy density affected?
A
Water, fat, fibre
20
Q
The fuels and chemicals we need for our bodies are called ?
A
Nutrients
21
Q
The nutrients we eat are divided into two main groups:
A
Macronutrients and micronutrients
22
Q
What are macro nutrients?
A
Fat, carbs, protein
23
Q
What are micro nutrients?
A
Vitamins, minerals, and trace elements
24
Q
The body needs other substances eg w_____ and f____
A
Water and fibre
25
Low biological value foods are from?
Plant sources
26
High biological value foods are from
Meat sources,fish sources and soya beans
27
Simple carbs only provide what?
Short term energy such as sugary foods.
28
Complex carbs provide only what?
Long term energy eg bread, rice, potatoes
29
NSP (Non starchy polysaccharides) are also called what?
Fibre
30
Name 2 sources of unsat fat
Avocado, olive oil
31
Free sugars are?
Added to food and drink or naturally in juices eg apple juice
32
Which two vitamins are water soluble?
B, C
33
Which 4 vitamins are fat soluble?
A, D, E, K
34
What is the function of Vitamin B?
Healthy brain function and formulation of cells and immune system support.
35
What is the function of vitamin C?
Maintain healthy gums, skin, and builds immunity.
36
What is the function of calcium?
Keeps bones strong
37
What is the function of iron?
Healthy haemoglobin
38
What is the function of potassium?
Regulates heartbeat
39
What does DRV mean?
Dietary reference value
40
Reference nutrient intakes are used for
Macronutrients, vitamins and minerals, they’re an estimate of the amount that should meet the needs of most of the groups to which they apply.
41
EAR is used for
Energy (kcal)
42
Lower reference nutrient intakes are
Intakes below the LRNI are certainly not enough for most people
43
DRV (%) for Total Carbohydrate and free sugars is:
50% and no more then 5%
44
DRV (%) for Total fat and of which sat fat is
No more then 35%, no more then 11%
45
Total carbohydrates includes?
Starch, sugars and dietary fibre
46
Total fat is
Unsat and sat fat
47
If you have a high sat fat intake, it is linked to what?
High blood cholesterol which can lead to coronary heart disease
48
How much fibre should you have a day?
30g
49
You should have how many grams or less of salt a day?
6
50
Why are nutrition labels on packaged food used?
Help the consumer make better choices for a healthy diet
51
Protein provides the body with…?
Energy
52
Protein is needed for
Growth and repair of body tissues, forms enzymes and hormones, maintenance of cells, transports iron
53
Excess protein is broken down and used as
Energy
54
Is protein the a) first highest b) second highest c) very small, compound in the body
B) second highest compound, water n1
55
Protein are made of small units called?
Amino acids
56
Amino acids are compounds containing
Carbon, hydrogen, oxygen and nitrogen (sometimes sulphur)
57
How many common amino acids are there? and how many of them are essential?
20 common, 8 of which are essential
58
Children need how many more essential amino acids?
2 more
59
If a protein has all of the essential amino acids, it is called…?
A high biological value food
60
If a protein does not have all the essential amino acids, it is called?
A low biological value food
61
The limiting amino acid is
The amino acid shortest in supply
62
Give 4 sources of HBV proteins:
Fish, eggs, meat, soya beans (only vegan HBV) ,chicken, cheese
63
Give some LBV proteins
Nuts, peas, beans, seeds, lentils, cereals
64
If LBV proteins are combined, they can provide all the amino acids needed for our bodies, this is called…?
Protein complemention
65
An example of protein complemention is…?
Bread and baked beans
66
If children have too little protein, they can suffer from
Slow growth, digestive upsets, liver fails to function normally, muscles weak and limbs thin.
67
If excess protein isn’t used for energy, it is converted to
Fat
68
PEM stands for?
Protein energy malnutrition
69
Yeast is what type of raising agent
Biological
70
Function of fat:
Concentrated source of energy, provides essential fatty acids, component of hormones, carries the fat soluble vitamin A,D,E,K. Surrounds and protects vital organs/kidneys, and forms an insulating layer keeping the body warm.
71
Fats are a combination of which 3 atoms?
Hydrogen, carbon, oxygen
72
Saturated fats are usually ….. at room temperature and are classed as … fats eg fat on meat, butter, lard, coconut oil, palm oil.
Solid, bad
73
Eating too many foods high in sat fat is associated with
Raised blood cholesterol, which is a risk factor for coronary heart disease
74
You should replace sat fat with unsat fat as it has benefits to
Heart health
75
Unsat fat can be classed as monounsaturated and ____unsaturated
poly
76
Monounsaturated fats are ____ at room temperature but will ______ in the fridge
Soft, harden
77
Foods high in monounsaturated fats are
Olives, olive oil, avocado and avocado oil, nuts, oily fish
78
Monounsaturated fats can help lower blood … reduce the risk of … and are linked with a lower rate of cancer.
cholesterol, diabetes
79
Polyunsaturated fats are ____ and oily at room temperature and will not _____ in the fridge.
Soft, harden
80
Foods high in polyunsaturated fatty acids include…
Sunflower oil, seeds, spreadable fats made from veg oil, oily fish
81
Essential fatty acids are fatty acids that aren’t able to be … by the body, but are important for the body to make it function …
Made, efficiently
82
Polyunsaturated fats help reduce blood cholesterol but also
Have functions in growth, development and health
83
The two most important fatty acids are
Omega 3, omega 6
84
Omega 3 is found in
Oily fish mainly, little in meat and eggs if fed omega 3
85
Omega 6 is found in
Vegetable oils and spreads
86
The difference between butter and low fat spread is
Butter is mainly milk, salt and fat, low fat spread is water, plant oils and a lot less fat
87
Plasticity is the ability of fats to be
Spread, manipulated
88
Some fats are invisible and avisible eg
Visible fat on meat invisible fat on milk
89
No more then __% of total fat should be consumed, no more then __% of consumption should come from sat fat
35, 11
90
Eating too much fat can be stored in the _____ and cause health problems
Liver
91
Give some methods of reducing fat in diet
Use unsat oil (olive, rapeseed), lean meats eg chicken, grill, cut off visible fat, airfry, skimmed not whole fat, traffic light on products
92
Carbohydrates are made from (hint in the name)
Carbon, hydrogen and oxygen
93
The function of carbs are
Provide energy for physical activity, energy to maintain bodily functions, provide fibre to help digestion, sugars sweeten and flavour food. Complex carbs can reduce cholesterol
94
There are two main types of simple carbs,
Nonasaccharides and disaccharides
95
Monosaccharides are the simplest form of carbohydrate, there are 3 types
Glucose, fructose and galactose
96
Disaccharides are formed when ___ sugar molecules join together with the removal of one _____ molecule
two, water
97
Sucrose =
Glucose + fructose
98
Lactose =
Glucose + galactose
99
Maltose =
Glucose + glucose
100
Free sugars are sugars ___ bound into cellular structure therefore you can ___ them
not, see
101
Non free sugars are sugars bound within the cellular structure of food eg
Fruits and veg, good sugars.
102
Explain the problem of sugar and tooth decay
Poor dental hygiene and too much sugar means plaque forms on the teeth. Bacteria are in the plaque, and feed off the sugar. Acid created from bacteria damages tooth enamel and eventually causes cavities. Brush teeth twice a day.
103
There are two main polysaccharides in our diet:
Starch, NSP (fibre)
104
What does starch do
Starch is broken down into simple sugars and provides energy. Gives a feeling of fullness, any excess is converted to fat.
105
What does fibre do
Provides bulk in diet, causes satiety and can help with weight loss. Holds water and keeps faeces soft. Helps prevent constipation.
106
Two types of fibre which are
Insoluble and soluble
107
What does soluble fibre do
Slows down digestive process so makes us feel satiated for longer. Helps control blood sugar levels.
108
Good sources of soluble fibre
Oats, porridge, peas, beans, lentils, bananas
109
What does insoluble fibre do
Absorbs water and increases bulk so keeps faeces soft so it can pass through the digestive system easily
110
What are good sources of insoluble fibre
Bread, cereal, buckwheat, pearl, barley, pasta, brown rice
111
What happens if we have too much carbohydrate?
Converted to fat, too much sugar can result in tooth decay due to plaque forming on teeth, bacteria living in plaque and the acid damages tooth enamel, causing cavities
112
What other problems are associated with an excess intake of sugar in our diet?
Sugar is an empty calorie
Too much can lead to obesity risk and diabetes and heart disease
Eating too much sugar does not cause diabetes
113
Benefits of using sweeteners:
They don’t raise the level of sugar in the blood, helps manage weight due to low calories
114
Disadvantages of using sweeteners:
Higher risk of stroke, heart disease, and death
115
Glycogen is a __________
polysaccharide
116
Function of water:
Enables cells to function properly, regulate body temperature, helps kidneys flush out harmful/ excess/ foreign substances. Transports nutrients around the body. Keeps faeces soft.
117
__% of water consumed is from food, and the remaining __% is from beverages
20%, 80%
118
Symptoms of dehydration include:
Being confused, dark coloured urine, headaches, thirsty, dry throat, feeling weak, lightheaded etc (there is a lot)
119
Too much water can be dangerous as it
Can lead to water intoxication, sodium levels are too low. Severe cases can result in lung congestion, brain swelling, headache, vomiting, seizures and even comas
120
Some high water foods are:
Cucumber, watermelon, orange, melon, grapes, spinach, tomatoes, iceberg lettuce, broccoli, strawberries
121
Micronutrients are divided into two types
Vitamins and minerals
122
The fat soluble vitamins are
ADEK
123
The water soluble vitamins are
BC
124
What is the function of vitamin A
Keep lining of throat, digestive system and lungs moist and free from infection. Vision in dim light. Keeps immune system healthy.
125
What is the source of vitamin A
Retinol found in liver, kidneys, oily fish, milk, butter, eggs, vegetable fat spread. Carotenoids are found in red, green and orange fruit and veg.
126
What happens if you’re deficient in Vitamin A?
Can’t see in poor light or night blindness. Severe deficiency can lead to total blindness
127
What happens if you have too much vitamin A
Stored in liver and can be toxic, can cause birth defects for pregnant women
128
What is the function of vitamin D
Absorption of calcium and phosphorus from foods to have strong bones and teeth.
Enhances immune function and improves muscle strength.
129
Sources of vitamin D
Uv rays, oily fish, egg yolk, butter, fortified cereals and low fat spreads.
130
What happens if you’re deficient of vitamin D
Rickets and formation, soft bones.
In adults, osteomalacia can be caused, resulting in pain and muscular weaknesses
131
What happens if you have too much vitamin D
Excess calcium levels in blood
132
What is the function of vitamin E
Is needed for healthy cell walls and blood.
Antioxidant which might prevent cancer
Can prevent risk of developing heart disease
133
Sources of vitamin E
Vegetables and veg oil. nuts, seeds, wheat germ, soya and veg fat spread
134
What happens if deficient of vitamin E
Neurological diseases
135
What is the function of vitamin K
Normal clotting of blood and also required for normal bone structure
136
Sources of vitamin K
Produced by bacteria in gut. Cheese, liver, green leafy veg.
137
What happens if you are deficient of vitamin K
Babies are sometimes deficient
138
What is rickets?
Children and young infants, bones are soft and curvy, no calcification (lack of calcium)
139
What is osteomalacia?
Soft bones due to impaired metabolism, more likely in adults.
140
What is osteoporosis
Fragile and porous bones, increased chance to break easily, found in older people
141
What is the function of Vitamin B1 Thiamine?
- Release energy from carbs.
- Helps with growth.
- Normal function of nervous system.
142
What are some sources of vitamin B1 Thiamine?
- Whole grains and nuts.
- Meat (pork especially).
- Fruit and veg.
- Fortified cereals.
143
What happens if you are deficient of B1 thiamine?
- Leads to beri-beri.
- Symptoms include: fatigue, weakness of legs and anorexia.
144
What happens if you have too much B1 Thiamine?
It will be excreted
145
What is the function of B2 riboflavin?
- Normal growth and healthy skin.
- Release energy from carbs, protein and fat.
- Transports and metabolism of iron.
- Normal structure and function of mucous membrane.
146
What are some sources of B2 Riboflavin?
Milk, eggs, rice, fortified cereals, liver, legumes, mushrooms and green vegetables
147
What happens if you are deficient of B2 riboflavin?
No deficiency related disease
148
What happens if you have too much excess riboflavin?
Excretes any excess
149
What is the function of B3 Niacin?
- Releases energy.
- Healthy skin.
- Mucous membranes.
- Normal functioning of nervous system.
150
What are some sources of B3 niacin?
Meat, wheat, maize, flour, eggs, dairy products and yeast.
151
What happens if you are deficient of B3 Niacin?
- Pellagra
- Symptoms include: Dermatitis, dementia, diarrhoea
152
What happens if you have too much B3 Niacin?
Excessive consumption problems are rare
153
What is the function of B9 folate acid.
- Healthy red blood cells.
- Helps the nervous system.
- Development of nervous system for fetuses.
- To reduce the risk of spina bifida.
154
What are some sources of B9 folate acid.
Green leafy vegetables, brown rice, peas, oranges, bananas, and fortified cereals.
155
What happens if you are deficient of B9 folate acid?
- Megaloblastic anaemia.
- Symptoms include: insomnia, depression and forgetfulness.
- Also spina bifida.
156
What is the function of vitamin B12 cobalamin?
- Needed for formation red blood cells
- Nervous system functioning.
- Reduce energy from food.
157
What are some sources of vitamin B12 cobalamin?
- Animal products **only**
- Meat, fish, cheese, eggs, yeast extracts and fortified cereals.
158
What happens if you are deficient of vitamin B12 cobalamin, and who is it a problem for specifically?
- Pernicious anaemia
- Problem for **Strict vegan**
159
What is the function of vitamin C ascorbic acid?
- Make collagen.
- Normal structure and function of body tissues eg skin, cartilage and bones.
- Antioxidant.
160
What are some sources of vitamin C ascorbic acid?
- Fresh fruit, citrus fruit, berries, kiwi, pineapple.
- Green vegetables eg kale, broccoli, peas, spinach, peppers.
- Tomatoes and new potato.
161
What happens if you are deficient of vitamin C ascorbic acid?
- Scurvy.
- Poor Iron absorption.
162
What is the function of iron?
- Haemoglobin in red blood cells.
- Energy for immune system.
163
What are some sources of iron?
Haem iron:
- Animal sources (easier to absorb)
Non Haem iron:
- beans, nuts, dried fruit, whole grains, soya bean, flour, dark green leafy vegetables
164
What happens if you are deficient of iron?
Can result in anaemia, symptoms include:
- Tiredness.
- Lack of energy.
- General weakness.
- Poor concentration.
Girls and woman need more iron then boys due to menstruation.
165
What is the function of calcium?
- Formation and maintenance of strong bones and teeth.
- Nervous system and muscles
- Blood clotting
- Enzyme formation
- Heart regulation
166
What are some sources of calcium?
- Milk
- Cheese
- Green leafy vegetables
167
What happens if you have too little calcium?
- Rickets
- Osteomalacia
- Osteoporosis
168
What happens if you have too much calcium?
Stomach pains and diarrhoea
169
What is the function of phosphorus?
- Strong bones and teeth (with calcium)
- Cell membranes
- Energy metabolism
- Prevent tiredness
- Prevent depression
170
What are some sources of potassium?
- Red meat
- Dairy products
- Fish
- Poultry
- Bread, rice, oats.
171
What happens if you are deficient of phosphorus?
Rare
172
What is the function of sodium?
- Regulate body water content and electrolyte balance.
- Nerve transmissions.
- Absorption of some nutrients and water from the gut.
173
What are some sources of sodium?
- Bacon.
- Cheese.
- Yeast extract.
- Smoked fish.
- Processed food, preparation, preservation, serving.
174
What happens if you have excess sodium?
- High blood pressure -> Leads to heart attack and stroke
175
What happens if you have too little sodium?
- Excess sweating and diarrhoea
- Vomiting
176
What is the function of fluoride?
- Strong teeth and protects against dental decay (caries)
177
What are some sources of fluoride?
- Added to all tap water.
- Small amounts in tea and saltwater fish.
- Fluoride toothpaste.
178
What happens if you have too little fluoride?
Tooth decay
179
What happens if you have too much fluoride?
Mottling or decolourisation of teeth.
180
What is the function of Iodine?
Makes thyroid hormones which keeps metabolic rate healthy.
181
What are some sources of iodine?
Milk and dairy products.
182
What happens if you have too little iodine?
Thyroid works harder making it increase to trap iodine, swelling in neck.
183
How do vitamins A, C and E work together?
- Antioxidants.
- Protects cells against oxidative damage from free radicals (cancer).
- Damage can increase risk of developing diseases eg heart disease and cancer.
184
How do calcium, phosphorus and fluoride work together?
Mineralisation of teeth and bones.
185
How do calcium and vitamin D work together?
Vitamin D controls calcium.
186
How do iron and vitamin C work together?
Ascorbic acid aids the absorption of non Haem iron, important for vegan or vegetarians
187
How do carbohydrates and B vitamins work together?
Release energy from carbohydrate.
188
Factors which will determine good health are:
- Eating a balanced diet
- Regular physical activity
- Plenty of sleep
- Regular meals
- Not too much stress
- Clean drinking water
- Time to relax
189
Why do carbohydrates make up around 1/3 of the eatwell guide?
Cheap, filling, energy giving due to complex carbs.
- Provide Fibre, Calcium, Non Haem iron and B vitamins.
190
Why do fruit and beg make up around 1/3 of the eatwell guide?
- Vitamins, minerals, trace elements, fibre and antioxidants.
- Low energy density.
191
How many units of alcohol should you not exceed a week?
14
192
What is obesity?
- Very overweight, puts you at risk of serious healthy problems which is caused from lack of exercise and unhealthy eating behaviours as well as other factors.
- 25% of adults in England are obese.
193
Dietary changes needed for obesity?
- High fruit and veg
- Low fat dairy products
- Lean meats
- Limit high energy dense foods with bad nutrition.
- Limit sugary beverages
194
What is coronary heart disease?
- Common in serious conditions where blood vessels supplying blood are narrowed.
- Risk factors are smoking, high blood pressure, high blood cholesterol and lack of exercise as well as high fat foods.
195
Dietary changes needed for coronary heart disease?
- Low fat
- High fibre
- Many fruit and veg and whole grains
- Limit salt
- Quit smoking and drinking
196
What is diverticulitis?
- Small bulges or pockets in lining of your large intestine.
- Symptoms include:
- Blood in poo, pain in lower stomach, diarrhoea and lack of fibre.
197
Dietary changes needed for diverticulitis?
- High fibre
- Fresh fruit and veg
- 30g of fibre a day
- Beans, nuts and pulses
198
What is high blood pressure (HBP)?
- Pressure in blood vessels due to an overweight and unhealthy diet + smoking.
- Half of all heart attacks are related to HBP.
199
Dietary changes needed for high blood pressure?
- Healthy diet
- Exercise
- Medicine
- Limit salt, reduce fat
- Fish instead of meat.
200
What is type 1 diabetes?
- Blood sugar is too high, need insulin.
- Nothing to prevent it.
- Diagnosed when you are usually young,
- Symptoms include: Tiredness, thirstiness and hunger.
201
How can you treat type 1 diabetes?
Insulin treatment, balance food intake and insulin.
202
What is type 2 diabetes?
- Most common, high blood sugar, can’t make enough insulin, associated with fat people,
203
How can you treat type 2 diabetes?
- Control weight and healthy eating
204
What is osteoporosis?
1. Weakens bones so they are fragile and easy to break.
2. **1 in 2** woman and **1 in 4** men over **50** will break a bone due to osteoporosis.
205
Dietary changes needed to treat osteoporosis?
1. More vitamin D
2. More calcium
3. More fruit and veg
4. More protein
206
What is dental decay?
Plaque feeds on sugar -> creates acids which form holes
207
How do you treat dental decay?
1. Stop smoking
2. Brush and floss teeth
3. Consume less sugary foods and drinks
4. Drink more water with fluorine
208
What is anaemia?
- Lack of iron
- 30% of global population has it
- Teenagers on period most at risk
- Haem and non Haem iron deficiency
- Vitamin C aids absorption of iron.
- Tea hinders absorption
209
How can an anaemic person increase iron absorption?
- Swap tea for milk or water
- Spinach, meat, dark chocolate
