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3rd Form HE > Christmas Exam > Flashcards

Christmas Exam Flashcards

1
Q

How much protein do I need

A

41g

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2
Q

Why do I need protein

A

Growth and repair of muscles

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3
Q

What is the name of the eatwell guild section that contains protein

A

Beans, pulses, eggs, fish, meat and other proteins

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4
Q

How much vitamin C do I need

A

35mg

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5
Q

Why do I need vitamin C

A

To absorb iron

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6
Q

What is the name name f the eatwell guide that contains vitamin C

A

Fruit and vegetables

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7
Q

How much calcium do I need

A

800mg

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8
Q

Why do I need calcium

A

Strong bones and teeth

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9
Q

What part of the eatwell guide contains calcium

A

Dairy and alternatives

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10
Q

How much iron do I need

A

14.8 mg

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11
Q

Why do I need iron

A

It helps produce red blood cells

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12
Q

What section of the eatwell guide contains iron

A

Fruit and veg

Meat and fish ect.

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13
Q

How much energy do I need

A

1845kcal

7.9MJ

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14
Q

Why do I need energy

A

To carry out bodily functions and to make sure we can be physically active

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15
Q

What part of the eatwell guide do we get energy from

A

Potatoes, bread, rice, pasta and other starchy Carbohydrates

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16
Q

How many portions of fruit and veg should we eat a day

A

5

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17
Q

What is a portion

A 
1 slice large fruit eg melon
1 piece medium fruit eg pear
2 small fruits eg mandarin 
1 cup very small fruits eg grapes
1 glass fruit juice 
1 dessert bowl salad
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18
Q

Tips to put fruit and veg in the diet

A

Chop banana in cereal
Fruit for break
Fruit salad for dessert

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19
Q

What is another name for brittle bone disease

A

Osteoporosis

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20
Q

Why do children and teens need more calcium

A

Their skeleton is growing at a faster rate

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21
Q

What is peak bone mass and when does it occur

A

Peak bone mass is when bones reach their maximum strength and density. This occurs during the mid to late twenties

22
Q

How many potions of calcium should we eat in a day

A

3

23
Q

How much calcium is in 200ml of whole milk

A

243mg

24
Q

How much calcium is in 200mls semi skimmed milk

A

247mg

25
Q

How much calcium is in 200ml skimmed milk

A

258mg

26
Q

How much calcium is in 150g low fat plain yogurt

A

243mg

27
Q

How much calcium is in 30g cheddar cheese

A

222mg

28
Q

How much calcium is in 90g cooked spinach

A

144mg

29
Q

How much calcium is in 36g white bread

A

64mg

30
Q

What helps to absorb calcium

A

Vitamin D

31
Q

Calcium+vitamin D=?

A

Healthy teeth and bones

32
Q

How does your body make vitamin D

A

When the ultra violet rays from the sun, they change a chemical on your skin to create vitamin D

33
Q

How is vitamin D stored

A

It is far soluble and is stored in the body

34
Q

What foods contain vitamin D

A

Eggs, oily fish, butter and fish oils

35
Q

Why is there no RNI for vitamin D

A

It can be stored and therefore we do not need to consume a specific amount per day

36
Q

Who is more at risk of vitamin D Deficiency

A

Elderly, sick and housebound
Cover skin for religion
Darker skin doesn’t produce as much vitamin d

37
Q

Name 6 causes of osteoporosis

A 
diet low in calcium or vitamin d
Smoking and night alcohol intake
Women
Older
Genetics
Underweight
38
Q

How to reduce the risk of osteoporosis

A

Increase calcium and vitamin D
Avoid smoking (inhibits absorption of calcium)
Limit alcohol (inhibits absorption of calcium)
Increase weight bearing exercise eg running

39
Q

What helps produce haemoglobin and what does it do

A

Iron and it transports oxygen in red blood cells

40
Q

What medial condition can a lack of iron cause

A

Aneamia

41
Q

List nine symptoms of aneamia

A 
Pale
Low appetite 
Tiredness
Headaches 
Inability to concentrate 
May become sick easily 
Slow to move 
Poor growth in children
Dizziness
42
Q

Why do women need more iron

A

Because they lose a lot of blood during menstruation so they lose iron as well

43
Q

Why might vegetarians and vegans need to take iron supplements

A

Plant iron is not as well absorbed as iron from meat (heam iron)

44
Q

Name 6 sources of iron

A 
Read meat
Spinach
Liver
Beans
Nuts 
Dried fruit
45
Q

What is the scientific name of vitamin C

A

Ascorbic acid

46
Q

Name 5 functions of vitamin C

A 
Makes connective tissue
Strong bones and teeth
Heathy walls of blood vessels 
Helps absorb iron
Build and maintain the linings of the digestive system and skin
47
Q

Heam iron is “________”

A

Easily absorbed

48
Q

What reduces the absorption of iron

A

Fibre, phytates and tannins

49
Q

Vitamin C helps absorb “__________” iron

A

Non haem

50
Q

Vitamin C is lost due to contact with “________”

A

Water air and heat

51
Q

Name 7 guidelines to follow while handling vegetables to lose the minimum amount of vitamin C

A 
Don’t bruise or damage fruit 
Prepare just before cooking
Do not soak in water
Do not chop more than necessary 
Don’t use a lot of water
Don’t overcook 
Serve immediately

3rd Form HE (1 decks)

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