Chapter 1-Nutrition Flashcards
Functions of food
- helps the body to grow
- provides the body with energy and warmth
- protects body against disease
Factors affecting food choice
- lifestyle
- nutritional value
- cost
- culture
- religion
- availability
- foods in season
- advertising
- personal likes and dislikes
Define nutrient
A chemical in food that nourishes the body
Define composition
What the nutrient is made of
Define source
A food that contains the nutrient
RDA
Recommended dietary allowance
Define deficiency disease
Ill effects caused by lack of a nutrient
What are the nutrients?
- proteins
- minerals
- carbohydrates
- vitamins
- fats
- water
What are the macronutrients?
- proteins
- fats
- carbohydrates
Micronutrients
- vitamins
- minerals
Composition of protein
Made up of amino acids
What are amino acids?
- small units that are attached together
- made up of CARBON, OXYGEN, HYDROGEN and NITROGEN
What type of foods contain high biological value protein?
Usually animal sources. (Eggs, milk, quorn) Exception: soya beans
Sources of low biological protein
Pulse vegetables
Functions of protein
- helps body cells to grow
- helps body to repair damaged cells
- forms hormones and enzymes
- can be used for heat and energy
RDA of protein
Adults need one gram of protein for every kilo they weigh
Composition of fats
fatty acids
glycerol
-each molecule of glycerol is attacked to three fatty acids
-contains the elements carbon, hydrogen and oxygen
Classification of fats
- saturated
- unsaturated
Sources of saturated fat
Animal sources
Meat, milk, butter, cheese
Sources of unsaturated fat
Plant and marine sources (sunflower oil, olives, nuts, oily fish)
Functions of fats
- provide heat and energy
- insulates the body
- fat protects delicate organs
- gives feeling of fullness and delays hunger
Composition of carbohydrates
Made up of simple sugars
- simples sugars are joined together to form starch
- -contain carbon, hydrogen and oxygen
Classification of carbohydrates
- sugars
- starches
- dietary fibre
Sources of sugar carbohydrates
- fruit
- milk
- cake
- jam
Sources of starches
- cereals
- pulse vegetables
- root vegetables
- potatoes
Sources of dietary fibre
- vegetables
- fruit
- brown bread
- brown rice
Functions of carbohydrates
- sugar and starch provide heat and energy
- fibre helps movement of food through body
- fibre gives feeling of fullness
How fibre works?
It absorbs water and becomes bulky in the intestine, prevents constipation and bowel diseases
RDA of fibre
30g
What are the water soluble vitamins?
B C
What are the fat-soluble vitamins?
A D E K
Functions of vitamin B
- healthy nerves
- helps energy release
- growth
- helps prevent neural tube birth defects
Sources of Vit B
Red meat Fish Milk Fortified cereal Brown bread Yeast
Deficiency diseases (DD) of vit B
- increased risk of neural tube defects
- beri-beri(nerve disease)
- pellagra
RDA of vit C
50-60g
Functions of A
- growth
- healthy eyes
- healthy skin
- healthy linings of nose and throat
What happens to carotene in the body?
Carotene is changed to vitamin A in the body
Sources of vit A
- fish liver oils
- offal
- oily fish
DD of A
- slow growth
- night blindness
- rough/dry skin
Functions of D
Healthy bones and teeth
Sources of vit D
- sunshine
- oily fish
- liver
- fortified
Functions of vit E
- an antioxidant
- healthy red blood cells
DD of vit D
- rickets in children
- osteomalacia in adults
- osteoporosis in adults
- unhealthy teeth
Sources of vit E
Nuts
Seeds
Eggs
DD of vit E
-anemia in babies
Functions of vit K
-helps blood to clot
Sources of vit K
Made in intestine
Green veg
Cereals
DD of vit K
-blood clotting problems
Define hypervitaminosis
Excess of vit A and vit D in the diet
What are some important minerals
- calcium
- phosphorus
- iron
- fluorine
- sodium
- iodine
DD of calcium
- rickets
- osteoporosis
- osteomalacia
Sources of calcium
- milk and cheese
- tinned fish
- green veg
RDA calcium
1200mg
Functions of iron
-needed to made haemoglobin(healthy red blood cells)
DD of iron
Anaemia
Sources of iron
- red meat
- fortified breakfast cereals
- liver
- green vegetables
Why is it important to have vit C with iron?
Helps absorption of iron
RDA of iron
14mg
Functions of fluorine
Healthy teeth
Sources of flourine
- water
- fish
DD of fluorine
Tooth decay
Functions of phosphorus
Combines with calcium for strong bones and teeth
Sources of phosphorus
Meat fish poultry
DD of phosphorus
Rare BC its in so many foods
Functions of sodium
Controls water balance in the body
DD of sodium
Muscle cramps
RDA of salt
6g
Functions of water
- helps digestion
- satisfies thirst
- helps remove waste from body (urine)
- source of fluorine and calcium
Factors that influence energy requirements
- size
- age
- activity
- gender
- climate (people in cold climates need more)
- pregnancy
Energy balance?
Energy input should be equal to energy output
