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junior cert Home Ec > Chapter 1- food and nutrition > Flashcards

Chapter 1- food and nutrition Flashcards

1
Q

What are the functions of food?

A
  • helps body to grow
  • helps body fight disease
  • provides body with warmth and energy
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2
Q

What factors affect food choice?

A
  • lifestyle
  • availability
  • cost
  • nutritional value
  • personal likes and dislikes
  • religion
  • foods in season
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3
Q

What is a nutrient?

A

A chemical found in food that nourishes the body:

  • proteins -minerals
  • vitamins -carbohydrates
  • fats -water
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4
Q

What is a source?

A

A food that contains the nutrient

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5
Q

What are macronutrients?

A

They are Proteins, fats and carbohydrates and they are needed in large amounts

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6
Q

What are micronutrients?

A

They are vitamins and minerals and are needed in small amounts

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7
Q

What is nitrogen needed for?

A

Growth

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8
Q

What are proteins made of?

A

They are made of small units attached together called amino acids. The amino acids are made of hydrogen, carbon, nitrogen and oxygen.

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9
Q

What is high biological value protein?

A

It is made up of essential amino acids (very important in diet) and can be found in animal sources

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10
Q

What are examples of food that contains high biological value protein?

A

Meat, fish, soya beans, eggs, milk and dairy produce (cheese), and Quorn

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11
Q

What are examples of low biological value proteins?

A

Peas, beans, lentils, whole cereals, nuts and muesli

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12
Q

What are the functions of protein?

A
  • can be used for heat and energy when there is not enough in body
  • helps body cells grow
  • helps repair damaged cells e.g healing wounds
  • forms hormones and enzymes to help the body to function
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13
Q

What is the recommended dietary allowance (RDA) for protein?

A

One gram for every kilogram they weigh

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14
Q

What are fats made from?

A

Fatty acids and glycerol

Each molecule of glycerol is attached to three fatty acids

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15
Q

What do fatty acids and glycerol contain?

A

Oxygen, hydrogen and carbon

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16
Q

What are examples of saturated fats?

A
  • milk
  • cream
  • meat
  • butter
  • eggs
  • cheese
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17
Q

What are examples of unsaturated fats?

A
  • sunflower oil
  • oily fish ~ salmon
  • polyunsaturated margarine ~ flora
  • fish oils ~ cod liver oil
  • olive oil
  • nuts
  • seeds
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18
Q

What are functions of fats?

A
  • provide vitamins A,D,E and K because they dissolve in fats
  • provide heat and energy
  • insulate the body and prevent heat loss
  • give a feeling of hunger
  • protect delicate organs
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19
Q

What are carbohydrates made of?

A

Simple sugars i.e glucose. These simple sugars are joined together to make glucose. They contain hydrogen, carbon and oxygen

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20
Q

What are the sources of carbohydrates?

A
  • sugars~ fruit, milk, cakes, biscuits and honey
  • starches~ cereals, root potatoes, root veg and pulse veg
  • dietary fibres~ veg, fruit, brown rice and bread
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21
Q

What are the functions of carbohydrates?

A
  • sugars and starchy food provide heat and energy
  • fibres give a feeling of fullness
  • fibre helps the movement of food through the body
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22
Q

Why is fibre important in diet?

A

It prevents becomes bulky in the bowel and prevents constipation.

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23
Q

What is the RDA of fibre?

A

30g

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24
Q

What are the two types of vitamins?

A
  • Water-soluble (B,C)

- fat-soluble (A,D,E,K)

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25
Q

What are the functions of Vitamin B?

A
  • release of energy from food
  • healthy nerves growth
  • helps prevent spinal bifida in unborn kids
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26
Q

What are the sources of vitamin B

A

Red meat, cheese, fish, milk and eggs

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27
Q

What are the deficiency disease you can get from not eating enough vitamin B?

A
  • Beri-beri

- pellagra

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28
Q

What are the functions of vitamin C?

A
  • general health
  • healthy skin and gums
  • helps body absorb iron
  • helps heal wounds
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29
Q

What are the sources of vitamin C?

A
  • Fruit: kiwi, oranges and strawberries

- veg: peppers, tomatoes, broccoli

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30
Q

What are the deficiency diseases you can get from not getting enough Vitamin C?

A
  • scurvy
  • slow healing of woulds
  • high risk of infections
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31
Q

What is the RDA for vitamin C?

A

50-60g

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32
Q

What are the functions of vitamin A?

A
  • growth
  • healthy eyes
  • healthy skin
  • healthy linings of throat and nose
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33
Q

What are the sources of vitamin C?

A

Fish liver oils, oily fish, butter, eggs and margarine

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34
Q

What are the deficiency diseases from lack of vitamin C?

A
  • slow growth
  • night blindness
  • rough, dry skin
35
Q

What are the functions of vitamin D?

A

Healthy bones and teeth

36
Q

What are the sources of vitamin D?

A

Sunshine, fish liver oils, oily fish, liver, eggs and margarine

37
Q

What are the deficiency diseases from lack of vitamin D?

A
  • Rickets in kids
  • osteomalacia in adults
  • osteoporosis in adults
  • unhealthy teeth
38
Q

What are the functions of vitamin E?

A
  • its an antioxidant

- healthy red blood cells

39
Q

What are the sources of vitamin E?

A

Nuts, seeds, eggs, cereals

40
Q

What are the deficiency diseases from lack of vitamin E?

A

Anemia in newborn babies

41
Q

What are the functions of vitamin K?

A

It helps blood clot

42
Q

What are the sources of vitamin K?

A

Green veg and cereals

43
Q

What are the deficiency diseases from lack of vitamin K?

A

Blood clotting problems

44
Q

What is hypervitaminosis and what is i caused by?

A

Too much vitamin A and D in the diet usually from taking too many vitamin supplements

45
Q

What is vitamin D needed for?

A

To absorb calcium

46
Q

What are minerals that are needed in small amounts called?

A

Trace minerals

47
Q

Give some examples of important minerals

A

Calcium, phosphorus, iron, fluorine, iodine and sodium

48
Q

What is the function of calcium?

A

For strong bones and teeth

49
Q

What are the deficiency diseases from lack of calcium?

A
  • Bones become soft -> rickets in kids, osteomalacia in adults
  • Osteoporosis and tooth decay too
50
Q

What are the sources of calcium?

A

Milk, cheese, yoghurt, tinned fish, green veg

51
Q

What is the RDA for calcium?

52
Q

What are the functions of iron?

A
  • healthy red blood cells

- makes haemoglobin in red blood cells to carry oxygen around body for energy

53
Q

What are the deficiency diseases from lack of iron?

A

Feeling weak, run down and tired leading to anemia

54
Q

What are the sources of iron?

A

Red meat, liver, whole cereals, green veg

55
Q

How is iron easily absorbed?

A

When its eaten with vitamin C -> orange juice with a whole breakfast cereals

56
Q

What id the RDA of iron?

57
Q

What are the functions of fluorine?

A

Healthy teeth

58
Q

What are the sources of fluorine?

A

Drinking water, fish

59
Q

What are the deficiency diseases from lack of fluorine?

A

Tooth decay

60
Q

What are the functions of phosphorus?

A

Combines with calcium for strong bones

61
Q

What are the sources of phosphorus?

A

Milk, cheese, eggs, whole cereals, pulse veg, meat, fish, poultry

62
Q

What are the deficiency diseases from lack of phosphorus?

A

They are rare because its in so many foods

63
Q

What is the function of sodium?

A

To balance water in our body

64
Q

What are the sources of sodium?

A

Snack food, cheese, butter, table salt, bacon

65
Q

What are the deficiency diseases from lack of sodium?

A

Muscle cramps

66
Q

What is the RDA sodium?

67
Q

How do you find the amount of salt in food?

A

Multiply the sodium by 2.5

68
Q

What does a high intake in salt cause?

A

Coronary heart disease, high blood pressure, stroke, kidney damage

69
Q

What is the RDA for water?

A

2-2.5 litres or 8 glasses a day

70
Q

What deficiency diseases can come from a lack of water?

A

Dehydration

71
Q

What are the sources of water?

A

Fruit, veg, tap water, bottled water, milk, tea, coffee

72
Q

What are the functions of water?

A
  • satisfies thirst
  • helps digestion
  • helps remove waste from body e.g. Urine
  • source of minerals like fluoride and calcium
  • part of all body fluids
73
Q

How is energy produced in cells?

A

In the cells food is burned and energy is made in a process called oxidation

74
Q

How do we measure energy?

A

In kilocalories(kcal) or kilojoules (kJ). 1kcal = 4.2kJ

75
Q

List some common activities and the amout of kilocalories used per hour

A

Sleeping -70
Watching tv -80
Sitting, standing, writing- 90
Cycling- 450

76
Q

What factors influence energy requirements?

A
  • size: big need more energy than small
  • age: adults need more than kids
  • activity: active people need more than inactive people
  • climate: people in cold climates need more than warm climates
  • gender: men need more than females
  • pregnancy: pregnant people need more
77
Q

What is the average RDA of energy for kids?

A

1-3~ 1300
4-6~ 1700
7-10~ 2000

78
Q

What is the RDA of energy for teens?

A

male~ 11-18 is 2600

Female~ 11-18 is 2100

79
Q

What is the RDA of energy for men?

A

Sedentary- 2500

Very active- 3500

80
Q

What is the RDA for women?

A

Sedentary- 2100
Very active- 2500
During pregnancy- 2400
During lactation- 2700

81
Q

What does energy balance mean?

A

That energy input should equal energy output

82
Q

What form is excess energy stored in?

83
Q

What are empty kilocalories?

A

Foods that provide energy but no other nutrients eg fizzy drinks

84
Q

What are staple foods?

A

Foods that are plentiful and most commonly eaten in a country

junior cert Home Ec (4 decks)

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