Diet 2 Flashcards

1
Q

Diet

A

Food taken into mouth

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2
Q

nutrition

A

utilisation of food to enable the body to build, maintain and repair body tissue. Also, to supply heat and energy for the body

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3
Q

Essentials of the diet

A
  • carbohydrates
  • proteins
  • fats
  • vitamins
  • mineral salts
  • water
  • fibre (roughage)
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4
Q

Eatwell plate

A
  • fruit and veg - 5 a day
  • starchy food (bread, rice, potatoes etc) - go for wholemeal = fuller for longer
  • milk and dairy products (milk, cheese, yoghurt etc) choose low fat, smaller portion, full fat less frequently
  • protein (meat, fish, eggs, beans etc) contain many vitamins and minerals
  • sugar and fat - have small amounts of - sugar = tooth decay
    15g per 100g = high
    <5g per 100g = low
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5
Q

Water/H2O

A
  • drink plenty = prevents dehydration
  • 6-8 glasses daily
  • 70% of body weight
  • 3 litres required daily (2 drunk, 1 in food)

Some functions:
- dilutes and moistens food
- transports substances
- helps formation of urine and faeces
- gives moist environment from body cells

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6
Q

Salt

A
  • adults = no more than 6g daily
  • 75% of salt already in food we buy (cereals, soups, sauces etc)
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7
Q

Roughage

A
  • indigestible part of diet
  • source = cellulose part of fruit and veg etc
  • function - gives bulk to diet, stimulates bowel movement
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8
Q

Carbohydrates

A
  • provide heat and energy if you eat more than your body needs its converted to fat and stored
  • made up of various sugar ‘building blocks’ - saccharides
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9
Q

What are the types of carbohydrates

A
  • monosaccharides
  • disaccharides
  • polysaccharides
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10
Q

Monosaccharides

A
  • simplest form of- composed of single units
  • carbohydrates absorbed from gut as monosaccharides - more complex carbohydrates broken down
  • e.g. glucose, fructose and galactose
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11
Q

Disaccharides

A
  • 2 monosaccharide molecules joined together chemically
  • e.g. sucrose, maltose, lactose
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12
Q

Polysaccharides

A
  • many monosaccharides joined
  • e.g. starch, glucose and cellulose

Mono- and disaccharides are more readily converted to acids

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13
Q

Fats

A
  • consist of carbon, hydrogen and oxygen
  • two groups: animal and vegetable
  • animal sources - milk, cheese, butter, eggs etc
  • vegetable sources - margarine, vegetable oils, nuts
  • for absorption fats broken down to fatty acids and glycerol
  • function - produce heat and energy, support certain organs, transport fat soluble vitamins
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14
Q

Proteins

A
  • made up of units chemically linked (amino acids)
  • each protein has specific number of amino acids
  • Before absorption, proteins must be broken down
    into constituent amino acids composed of carbon,
    hydrogen, oxygen, nitrogen, sulphur, phosphorus
    Functions:
  • growth and repair of body cells
  • synthesis of enzymes
  • plasma proteins
  • antibodies
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15
Q

Complete (first class) proteins

A
  • contain all essential amino acids to maintain health
  • sources - meat, milk, fish, eggs, milk products (except butter) etc
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16
Q

Incomplete (second class) proteins

A
  • do not contain all amino acids
  • sources - mainly vegetable in origin, also cereals and pulses (peas, beans, lentils)
17
Q

What are the mineral salts

A
  • calcium
  • iron
  • phosphorus
  • iodine
  • sodium
  • potassium
    Inorganic compounds required in small quantities
18
Q

Calcium

A
  • source - milk, cheese, eggs, green veg
  • function - haemostasis
  • formations of bones and teeth
19
Q

Iron

A
  • source - liver, kidney, beef, egg yolk, green veg etc
  • function formation of haemoglobin
20
Q

Phosphorus

A
  • source - cheese, liver, kidney, oatmeal
  • function - associated with bone and tooth formation
21
Q

Iodine

A
  • source - salt water fish, some veg
  • function - essential for thyroid gland secretions
22
Q

Sodium

A
  • source - fish, meat, eggs, milk, table salt
  • function - maintenance of body fluid balance, contraction of muscles, transmission of nerve impulses
23
Q

Potassium

A
  • source - widely distributed in all foods
  • function - similar to sodium
24
Q

Vitamins

A

Two groups:
- fat soluble - A, D, E, K
- water soluble - B complex and C

25
Q

Vitamin A - Retinol

A
  • source - fish, liver, oil, eggs, milk, green veg, carrots etc
  • function - needed for growth, maintenance of epithelium, vision in dim light
  • deficiency - changes in epithelium, night blindness
26
Q

Vitamin D

A
  • source - eggs, butter, fish oils, milk, liver, margarine
    It can be synthesised within body by sunlight on skin
  • function - formation of healthy bones
  • deficiency - rare - rickets, delayed tooth eruption
27
Q

Vitamin E

A
  • source - vegetable oils, eggs, butter, wholemeal, cereals
  • human deficiency unlikely
28
Q

Vitamin K

A
  • source - fish, liver, leafy green veg, fruit
  • function - formation of prothrombin, also other factors in blood clotting
  • deficiency - excessive bleeding
29
Q

B complex

A

B1 - Thiamin
B2 - Riboflavin
B6 - Pyridoxine
B12 - Cyanocobalamin
- sources - seeds, milk, liver etc
- deficiency - digestive complaints, anaemia, skin lesion, gingival bleeding, glossitis
- folic acid - found in liver, kidney, leafy vegetables. Essential for maturation of erythrocytes.

30
Q

Vitamin C - ascorbic acid

A
  • source - citrus fruit, some vegetables e.g. potatoes
  • function - formation of collagen
  • deficiency - gingival and periodontal problems,
    scurvy - rare, skin lesions