Carbohydrates

Question 1

purpose of carbohydrates

Answer 1

Provides fuel for energy.
• Carbs metabolised by body to form glucose, which produces energy
• Unused glucose molecules are stored as fat tissue – this process can be reversed.

Question 2

carbohydrates as a risk nutrient?

Answer 2

too much –> obesity and related conditions

Question 3

carbohydrates sources?

Answer 3

Fruits
Starchy vegetables
Pasta/bread/cereals

Question 4

what is fibre?

Answer 4

Indigestible parts of plant food.

Question 5

how does fibre prevent constipation?

Answer 5

adding bulk to faces and helps to remove waste from digestive tract.

Question 6

relationship between fibre and water?

Answer 6

fibre absorbs water - increasing water consumption

Question 7

fibre as a protective nutrient?

Answer 7

Obesity: makes a person feel full with less kJ’s. Reduces need to consume more energy.
Diabetes: reduces absorption of glucose from small intestines, reducing obesity and diabetes risk
CVD: binds to bile, which is made of choleseterol which would otherwise be reabsorbed into blood.
These foods tend to have less saturated fat.

Question 8

sources of fibre?

Answer 8

Fruits (apples, bananas)
Vegetables (potato, broccoli)
Baked beans
Wholemeal bread.

Question 9

protein energy content?

Answer 9

slightly more than glucose, half of fats

Question 10

primary fucntion of protein?

Answer 10

promotes growth, maintenance and repair of cells.

Question 11

secondary function of protein?

Answer 11

when there are insufficient amounts of fats/carbs, they are used as fuel for energy production.

Question 12

effects of having too much protein?

Answer 12

converted into glucose and hence to fat (obesity and related conditions)
• Puts strain on kidneys and liver, which control protein metabolism
• Loss of calcium from bones, leading to osteoporosis

Question 13

effects of protein deficiency?

Answer 13

reduce bone density and increase risk of osteoporosis

Question 14

examples of protein?

Answer 14

Dairy (except cream), eggs
Beef, chicken, poultry, fish and seafood.
Soy products (tofu, soy milk)
Legumes (beans, peas
Nuts
Whole grain cereals 
Brown rice

Question 15

fats (in general) as a risk nutrient?

Answer 15

energy dense so can lead to obesity and related conditions

Question 16

4 types of at?

Answer 16

momo/polyunsaturated

sat/trans

Question 17

monounsaturated as a protective nutrient?

Answer 17

Lowers LDL, reducing risk of atherosclerosis and CVD

When eaten instead of sat fat, reduces impact of impaired glucose regulation and T2D.

Question 18

sources of monounsaturated fat?

Answer 18

Olive/canola oil
Nuts and PB
Avocado

Question 19

types of polyunsaturated fat

Answer 19

omega 3 and omega 6.

Question 20

best ratio of omega 3 to omega 6

Answer 20

1:4

Question 21

polyunsaturated fat as a protective nutrient?

Answer 21

CVD:
• Lower LDL and increase HDl cholesterol, reducing CVD
• Reduce impact of inflammation of blood vessels, reducing CVD
• Omega 3: promotes elasticity of blood vessels and prevents blood clots in arteries.
Reduces impact of impaired glucose regulation  reduced T2D

Question 22

examples of polyunsaturated fat

Answer 22

Omega 3: fish (esp. oily fish like salmon), soy/canola oils, canola based margarine
Omega 6: most nuts and seeds, sunflower and soy oils.

Question 23

saturated fat as a risk nutrient

Answer 23

Contains a lot of LDL cholesterol and causes liver to increase its production. Leads to atherosclerosis and CVD.
Increases impaired glucose regulation, leading to T2D

Question 24

saturated fat examples?

Answer 24

Fatty cuts of meat (especially the visible fat)
Full cream milk, cream, cheese
Coconut milk and cream
Most fried takeaway foods
Most commercially baked goods.

Question 25

how are trans fats formed?

Answer 25

some nautraly, others through hydrogenation: when unsaturated fat is converted to solid fat

Question 26

trans fat as a risk nutrient?

Answer 26

Raise LDL, lower HDL, leading to atherosclerosis and CVD. Interfere with structure of cell membranes and the passage of glucose across it – leading to impaired glucose regulation and T2D Increases risk of colorectal cancer directly

Question 27

examples of trans fats?

Answer 27

Meef/mutton Margarine/dairy products Process foods (pies, pastries, cakes)

Question 28

what percent of body mass is water?

Answer 28

55-75%

Question 29

how much water should we drink?

Answer 29

1.2-3L

Question 30

water as a protective nutrient?

Answer 30

Absorbed by fibre and assists in flushing wastes, reducing colorectal cancer risk Has no kilojoules so reduces risk of obesity and related conditions.

Question 31

examples of water?

Answer 31

Pure form Drinks (cordial, coffee…) Fruits Vegetables

Question 32

most abundant mineral in the body?

Answer 32

calcium

Question 33

where is calcium stored?

Answer 33

in bones, and a little in the blood, muscles and intracellular fluid.

Question 34

can calcium move in/out of bones?

Answer 34

yes - esp if more is needed outside

Question 35

clcium role?

Answer 35

hardening/ossifying agent for hard tissue – teeth, bones and cartilage.

Question 36

calcium as a protective factor?

Answer 36

Doesn’t eat enough calcium throughout their life  less likely to achieve peak bone mass  more likely to suffer from osteoporosis and fractures.

Question 37

calcium as a risk factor?

Answer 37

Eats enough calcium especially during early years  more likely to achieve peak bone mass  more likely to achieve good bone health throughout their life

Question 38

example of calcium?

Answer 38

``` Dairy products Sardines and salmon Green leafy veggies (spinach and broccoli) Tofu made from calcium sulphate Fortified orange juice ```

Question 39

purpose of phosphorus?

Answer 39

Binds with calcium to produce calcium phosphate, which is an ossifying agent for hard tissue

Question 40

effects of alcoholism and diabetes on phosphoris?

Answer 40

can prevent absorption  loss of bone density, weakness and poor appetite.

Question 41

phosphorus as a protective factor?

Answer 41

Decreases risk of osteoporosis

Question 42

examples of phosphorus?

Answer 42

Meat (chicken, beef), fish Eggs Nuts, legumes

Question 43

describe the role of sodium

Answer 43

Regulates fluids of body (inc. water and blood) | Fluid and sodium attracted – amount of sodium therefore regulates the amounts of intracellular and extracellular fluids.

Question 44

sodium as a risk nutrient?

Answer 44

High levels of sodium in body can draw excess fluid out of cells  increasing blood volume  hypertension. This can lead to heart failure, stroke/heart attack Excess sodium causes calcium to be excreted in urine  demineralisation of bones  osteoporosis

Question 45

examples of sodium?

Answer 45

``` Table salt Olives Fish Meat (esp. pork) Cheese Processed foods (canned vegetables) ```

Question 46

how is vitamin d obtained?

Answer 46

Skin converts UV rays to vitamin D.

Question 47

purpose of vitamin d?

Answer 47

Required to absorbed calcium and phosphorus from intestine into bloodstream.

Question 48

vitamin d as a risk nutrient?

Answer 48

Not enough can lead to weakened bones, teeth, osteoporosis

Question 49

examples of vitamin D

Answer 49

``` Fish (eg. salmon) Beef, liver Cheese Egg yolks Fortified milk, cereals, OJ ```