Chapter 1: Nutrition Flashcards
Protein is composed of ___ elements:
4
- Carbon, hydrogen, oxygen and nitrogen (CHON)
These four elements make up units called:
Amino acids
Protein is made up of a number of amino acids joined together by:
Peptide links to form chains
These protein chains are broken….
Down during the digestion of food, freeing each amino acid so that it can be absorbed into the bloodstream to provide nourishment to the body
RDA of protein is:
1g of protein to every kg of body weight
Animal protein (HBV):
Eg 1. Meat, fish, milk
Eg 2. Eggs, cheese, yogurt
Vegetable protein (LBV):
Eg 1. Peas, beans, lentils
Eg 2. Nuts, cereals
Functions of Protein:
1) the growth of all body cells
2) the repair of all worn out or damaged cells
3) the production of hormones, enzymes and antibodies
- which are all required to keep the body healthy
Fats are also called:
Lipids
- they are referred to as fats when they are solid at room temperature
- eg. Butter, lard
They are ____ when they are liquid at room temperature
Oils
- eg. Corn oil, olive oil
Fats contain ____ elements
3
- carbon, hydrogen, oxygen (CHO)
What are the the elements of fat made up of:
They are made up of glycerol and 3 fatty acids
- during digestion the glycerol is separated from the fatty acids
Animal fat is:
Saturated fat
Vegetable fat is:
Unsaturated fat
Animal fat (sat fat):
Eg 1. Butter, lard, cheese
Eg 2. Meat, oily fish, eggs, cream
Vegetable fat (unsat fat):
Eg 1. Cooking oils, margarine
Eg 2. Nuts, cereals
Functions of fats:
1) production of heat and energy in the body
2) the protection of delicate organs
3) to delay hunger
4) to add flavour
Carbohydrates come from:
Plants foods only
Carbohydrates are made of ___ elements:
3
- carbon, hydrogen, oxygen (CHO)
These carbohydrate elements are organised into:
Simple sugar units
- eg. Glucose
All carbohydrates are made up of one or more:
Sugar units
Carbohydrates can be divided into ____ groups:
3
- sugar, starch, cellulose
Sugar examples:
Eg. Cakes, jam, honey, biscuits, sugar, soft drinks
Starch examples:
- potatoes, cereals, bread, nuts
Cellulose examples:
- fruit, vegetables, cereals, seeds, nuts
Functions of carbohydrates:
1) supplies the body with heat and energy
2) insulates the body and prevents heat loss
3) helps the digestion of food
The body needs vitamins in:
Very small amounts
Fat soluble vitamins:
- A, D, E, K
Water soluble vitamins:
- B, C
Vitamin A
- fat
- oily fish, eggs
- Good eyesight, growth
- lack will cause retarded growth
Vitamin D
- fat
- oily fish, eggs
- healthy bones, healthy teeth
- lack will cause rickets, tooth decay
Vitamin E
- fat
- nuts, cereals, seeds
- healthy skin
- lack will cause nothing (rare)
Vitamin K
- green vegetables, milk, cheese
- normal blood clot
- lack will cause in normal blood clot
Vitamin B
- water
- meat, fish, eggs, milk
- controls the release of energy
- healthy nervous system
- lack can cause retarded growth, tiredness
Vitamin C
- fruit, vegetables
- general health, healthy gums
- lack can cause scurvy
Minerals are needed in:
Small amounts
Minerals needed in small amounts are known as:
Trace minerals
Minerals: calcium
Sources - milk, cheese,green vegetables Functions - healthy bones and teeth Deficiencies - rickets in children - osteoporosis - dental decay
Minerals: phosphorous
Sources - most foods, cheese, oatmeal, eggs Functions - helps to form strong bones and teeth Deficiencies - unlikely because found in most foods
Minerals: Iron
Sources - read meat, liver, kidneys Functions - to form haemoglobin in red blood cells Deficiencies - anaemia
Minerals: iodine
Sources
- sea fish, seaweed, vegetables grown near the sea
Functions
- produces thyroxine which helps control metabolism
Deficiencies
- goitre, abnormal metabolism
Minerals: fluorine
Sources - water Functions - helps prevent tooth decay Deficiencies - tooth decay
Minerals: sodium
Sources
- all salty foods, bacon, peanuts, crackers
Functions
- found in all body fluids
Osteoporosis
As you age your bones become thinner and become brittle
Hypervitaminosis
When too much vitamin A and D build up in the body (very rare)
Anaemia
- Results from shortage of iron
- symptoms include: tiredness, breathlessness, lack of energy, dizziness, headache
1g of protein =
1g of carbohydrates =
1g of fat =
4 kcals
4 kcals
9 kcals
The basic amount of energy is known as
Basal metabolic rate (BMR)
Individual energy requirements:
- age
- size
- occupation
- gender
- pregnancy
- climate
Nutrition is the:
Nutrition is the study of food
Macronutrients
Nutrients required in large amounts
Micronutrients
Nutrients required in small amounts
RDA
Recommended dietary allowance
Normal body temperature
37*C
