Diet and Good Health Flashcards
functions of fat
Energy
Insulation
Carries fat soluble vitamins
Important for hormone production
Protects vital organs
Examples of fat soluble vitamins
K, A, D, E
Which food source contains the most concentrated form of energy: protein, carbohydrates or fat
Fat
How much of our energy intake should come from fat
No more than 1/3
2 types of unsaturated fat
Polyunsaturated
Monounsaturated
Polyunsaturated vs monounsaturated fat
Poly= more than one c=c double bond
Mono= only one c=c double bond
Which type of fat is generally better for you
Unsaturated
3 differences between saturated and unsaturated fats
Saturated are generally unhealthier
Saturated are normally solid at room temperature, unsaturated are normally soft/ liquid at room temperature
Generally saturated fat is from animal sources whilst unsaturated are from plant sources
Which out of saturated and unsaturated fat is usually solid at room temperature
Saturated
Unsaturated is soft/ liquid at room temperature
Which out of saturated and unsaturated fat generally comes from animals sources
Saturated
Unsaturated is normally from vegetable sources
Examples of foods containing unsaturated fat
Normally vegetables sources e.g nuts and oils
Examples of foods containing saturated fat
Normally animal sources e.g processed meat, butter, lard and cheese
Which out of saturated and unsaturated fat can have at least one c=c double bond
Unsaturated
(Polyunsaturated= more than one double bond, monounsaturated= only one double bond)
What 2 things are fats made up of (think back to biology and enzymes)
Fatty acids and glycerol
The fatty acid chains are made up of carbon and hydrogen and the difference between saturated and unsaturated is whether it has just single c-c bonds or double c=c bonds as well)
2 essential fatty acids
Omega-3
Omega-6
(Our body can’t produce them in sufficient amounts so they must be included in our diet)
1 reason why omega-3 is good
Helps with brain function
1 reason why omega-6 is good
Helps lower cholesterol levels
2 foods that contain omega-6
Poultry (e.g chicken)
Nuts
2 consequences of excess fat in diet
Weight gain and obesity-> increased risk of type-2 diabetes
Increased blood cholesterol levels (from saturated fat)-> increased risk of heart attack
2 consequences of fat deficiency in diet
Less insulation- get colder faster
Less fat- soluble vitamins can be absorbed causing vitamin deficiencies
What are the two types of cholesterol and what’s the difference
High- density lipoprotein (HDL)
Low- density lipoprotein (LDL)
High levels of LDL can build up in arteries causing coronary arteries (worse type)
HDL carries high levels of cholesterol from other parts of body back to liver to be processed and removed (better type)
Which type of cholesterol is better for you
HDL (helps get rid of cholesterol from your body but LDL builds up in the arteries causing coronary heart disease)
Which type of cholesterol is worse because it builds up in the arteries causing coronary heart disease
LDL
1 consequence of excess protein in diet
Lots of pressure and strain on liver and kidneys (organs that process protein)
2 consequences of protein deficiency
In severe case Kwashiorkor disease developed causing swollen stomachs
Slowed/ stunted growth
What plant based proteins are HBV
Soya and quinoa
All others are LBV
What does the glycemic index (GI) show
The rate at which carbohydrates affect blood sugar levels
2 types of GI (glycaemic index) foods
High GI- foods are digested quickly and cause rapid rise in blood sugar levels
Low GI- foods digested slowly and cause gradual rise in blood usar levels
High GI vs Low GI foods
High GI- food digested quickly causing rapid increase in blood sugar levels e.g white bread/ pasta/ rice
Low GI- food digested slowly causing gradual increase in blood sugar levels e.g porridge, brown rice and wholemeal bread/ pasta
2 types of carbohydrates
Simple (sugar)
Complex (starch)
Which out of simple and complex carbohydrates are digested quickly, which are digested slowly
Simple carbohydrates= quickly
Complex carbohydrates= slowly
2 types of simple carbohydrates (high GI as digested quickly and cause rapid rise in blood sugar levels)
Monosaccharides
Disaccharides
How much of our energy intake should come from carbohydrates
50%
2 consequences of excess carbohydrates in diet
The extra carbohydrates are converted to fat-> too much fat can cause obesity leading to type 2 diabetes etc
Too much sugary food can cause dental caries (tooth decay), especially free sugars (added sugar)
What is dental caries another word for
Tooth decay
Caused by too high sugar intake, especially free (added) sugars
2 consequences of carbohydrate deficiency in diet
Blood sugar levels drop causing hunger, dizziness and tiredness
Start to breakdown fat as source of energy
What are excess carbohydrates in the body converted into
Fat
Functions of vitamin A and D (fat soluble vitamins)
A- helps us see in dark, and keeps immune system healthy
D- helps us absorb calcium
What letter vitamins are water soluble
B and C
Which type of vitamins can be stored in our body out of water- soluble and fat- soluble
Only fat- soluble
What can excess vitamin C cause
Stomach pain and diarrhoea
How are water soluble vitamins lost in the body
Urine
4 examples of minerals
Iron, calcium, potassium, magnesium
2 examples of trace elements
Flouride
Iodine
Why is fluoride (trace element) used in toothpaste
Strengthens teeth, hardens enamel, prevents dental caries
What part of the body is fluoride good for
Teeth (helps strengthen them etc)
What is iodine needed for
Making hormones used by the body
Which trace element makes hormones used by the body
Iodine
1 benefit of magnesium and food it can be found in
Helps release energy from food for healthy bones
Green leafy vegetables e.g spinach
1 benefit of potassium and food it can be found in
Good for cardiovascular health
Fruit and veg e.g bananas
1 benefit of iron in body and food that contains it
Forms part of Haemoglobin in red blood cells
Dark green vegetables e.g spinach
True or false, fibre can be digested by the body
False
2 Effects of lack of fibre in diet
Constipation and bowel cancer
What % of the body is water
60%
2 causes of obesity
Consuming more calories than burnt (weight gain)
Diet high in fat and sugar
What is rickets
Condition where bones are soft and weak caused by lack of vitamin D and calcium
What is osteoporosis
Bone disease where bones are weak and brittle caused by lack of vitamin D and calcium (as vitamin D is what helps to absorb calcium)
Why can a lack of fat in the diet cause vitamins deficiencies
Unable to absorb fat soluble vitamins like A, K, D and E
Protein complementation combines …. foods to ensure we get all the essential amino acids in our diet
LBV
What is meant by Dietary reference value (DRV)
Amount of nutrients people should have in their diet
3 groups of people that need higher protein levels in diet
Growing children
Physically active (for muscle growth and repair)
Pregnant women (help baby grow)
True or false, excess protein is stored in the body
False, unlike fat protein cannot be stored so if it hasn’t been used for energy/ muscle growth and repair its excreted
Which type of amino acid can the body make
Non- essential
True or false, our body can make essential amino acids
False
That’s why we need to include them in our diet
Disaccharides (type of complex carbohydrate) are made up of 2…
Monosaccharides
Compare structure of monosaccharides and disaccharides (both are simple carbohydrates)
Monosaccharide= basic sugar molecule e.g fructose and glucose
Disaccharide= contains 2 monosaccharides so 2 basic sugar molecules e.g sucrose is made up of fructose and glucose
Is sucrose a monosaccharide or a disaccharide
Disaccharide- it is made up from 2 monosaccharides (basic sugar molecules) fructose and glucose
Sucrose is a disaccharide. What 2 monosaccharides is it made up of
Fructose and glucose
Give 2 monosaccharides (basic sugar molecules)
Fructose and glucose
Give 1 disaccharide (made up of 2 monosaccharides)
Sucrose
Complex carbohydrates are called (think chemistry)
Polysaccharides
What are polysaccharides (complex carbohydrates) made up of
Lots of monosaccharides joined together
E.g starch is made up of lots of glucose molecules joined together
What monosaccharide is starch made from
Glucose
True or false, the way we prepare fruit and veg can depend on how many vitamins are lost
True
E.g once exposed to air fruit and veg start losing vitamin c
4 tips to preparing fruit and veg in order to retain the vitamins
1)Prepare them just before needed- once exposed to air they start losing vitamin C
2)Don’t leave them to stand in water- B and C vitamins dissolve in water
3)Don’t chop into small pieces- this exposes more of surface to air and water so for reasons above vitamins B and C can be lost
4)Where possible don’t peel/ peel thinly- there are more nutrients in/ just below the skin
What vitamin can be lost if fruit/ veg is exposed to air
Vitamin C
Which vitamins can be lost if you leave fruit/ veg to stand in water
Water soluble vitamins (B and C)
Why should fruits/ veg be peeled as thinly as possible/ not peeled at all
Nutrients are stored in skin/ just below skin
Intrinsic vs extrinsic sugars
Intrinsic- naturally occurring e.g glucose and lactose
Extrinsic- added to foods e.g honey, artificial sweeteners
2 types of dietary fibre
Soluble
Insoluble
How much fibre should adults eat everyday
30g
2 benefits of fibre in diet
Reduce temptation to snack on unhealthy foods as feel fuller for longer
Help maintain healthy weight
Which type of fibre does dietary fibre mostly refer to
Insoluble
- cannot easily be broken down by digestive system
- usually leaves body unchanged
3 foods containing insoluble fibre
Fruit and veg (skin on)
Bran
Oats
Which type of fibre (less common) can be broken down and digested by the body
Soluble
(Broken down by bacteria in large bowel)
How is soluble fibre broken down in the body
By bacteria in the large bowel
3 foods containing soluble fibre
Oats
Barley
Rye
Which food contains both soluble and insoluble fibre
Oats
One benefit of soluble fibre on body
Helps lower blood cholesterol reducing risk of coronary heart disease and heart attack
Why can oats help lower blood cholesterol levels
Contain oat beta-glucan which is a form of soluble fibre
(Soluble fibre helps lower blood cholesterol levels)
What are RIs (reference intakes) an indication of and where are they found
Amount of energy and nutrients an adult requires each day
Found on food labels (each nutrient in food can be listed as % of RI)
Which age group do not need to follow the eat well guide and why
Toddlers (any children under age of 2)
They don’t have large stomachs so should have small, frequent meals to get their energy
Why do men usually require more calories than women (2500 compared to 2000 per day)
Have more lean muscle and generally taller and larger
What is BMR and what does it stand for
Basal metabolic rate
Smallest amount of energy needed to stay alive
What term is used to describe smallest amount of energy needed to stay alive
Basal metabolic rate (BMR)
4 factors that affect BMR
(Basal metabolic rate- Smallest amount of energy needed to stay alive)
Weight
Age
Gender
Level of physical activity
What does PAL stand for
Physical activity level
Measures how active you are/ how much exercise you should get
(An athlete will have a higher PAL than someone who sits on the sofa all the time)
How can you calculate your daily energy requirement (kcal)
BMR x PAL
How does obesity effect BMR
Increases it
Heavier weight means more calories needed to stay alive
How can you measure 1 portion of meat
Size of palm
How can you measure one size of cooked vegetables
Size of fist
What foods can’t lacto- ovo vegetarians (standard vegetarian) eat
Meat or fish
What foods can’t lacto-vegetarians eat
Meat, fish or eggs
What is mycoprotein made of
Fungus
What is TVP (Textured vegetable protein) made of
Soya beans
What do our bodies use fat for to make
Cholesterol
Why does eating unsaturated fat over saturated fat lower the risk of cardiovascular disease
Saturated fats increase cholesterol levels in blood (our body uses fat to make cholesterol)
Increased cholesterol can then cause cardiovascular diseases e.g coronary heart disease
Why are omega-3 and omega-6 classed as essential fatty acids
Our bodies can’t produce them so they must be included in the foods that we eat
Vitamin D is good because it helps us absorb…
Calcium
What type of carbohydrate releases its energy slowly
Complex (e.g starch)
What foods contain vitamin A (fat soluble vitamin that helps us see in dark)
Retinol (found in liver, butter, eggs)
Carotene (found in orange/ yellow fruit and veg e.g carrots)
True or false, carrots contain vitamin A
True
Vitamin A can be made from carotene found on orange/ yellow fruit and veg
Which foods are vitamin D found in
Oily fish and egg yolks
What vitamin is found in oily fish and egg yolks and produced when the skin is exposed to sunlight
Vitamin D
What are the numbers for the 5 types of B vitamins
B1
B2
B3
B9
B12
Numbers and names for 5 types of B vitamins (there are more than 5 but these are the only ones you need to know for GCSE)
B1- Thiamin
B2- Riboflavin
B3- Niacin
B9- Folic acid/ Folate
B12- Cobalamin
Facts about B1 vitamin
Also called thiamin
Helps nervous system
Helps energy release from foods
Sources: bread/ pasta/ rice
Too little: tiredness and weak muscles
What foods contain thiamin (B1)
Bread/ pasta/ rice
(Think B1 for bread as it’s very common so it’s the 1st)
Role of Thiamin (B1)
Helps nervous system
Helps energy release from foods
Consequences of lack of Thiamin (B1)
Tiredness, weak muscles
Which 3 B vitamins help with energy release
B1, B2, B3 (first 3)
Which 3 B vitamins help with the nervous system
B1
B3
B12
(every other one out of the 12)
Facts about vitamin C
Protects body from infection
Heals wounds
Keeps blood vessels healthy
Helps absorb iron
Found in citrus fruits
Too little can cause anaemia and scurvy
Excess can cause stomach pain and diarrhoea
Role of vitamin C
Blood vessels healthy
Help absorb iron
Heal wounds
Protect body from infection
2 consequences of lack of vitamin C
Scurvy
Anaemia
Food sources of B12
Meat, fish, milk, eggs (animal sources)
Role of B12
Helps with nervous system
Works with B9 to make red blood cells
Which 2 B-vitamins work together to make red blood cells
B9
B12
Role of B9
Crucial for growth and healthy babies
Works with B12 to make red blood cells
Foods that contain B9 (folic acid)
Liver, peas, leafy greens
Consequences of lack of B9 (folic acid)
Anaemia, tiredness, weak muscles, mouth sores, spina bifida (birth defect) in babies
Vitamin A is found in r… and c…
Retinol (e.g liver)
Carotene (e.g carrots)
True or false, vitamins B1, B2 and B3 all help with energy release
True
True or false, B1 B3 and B12 help with the nervous system
True
Scurvy (disease) can be caused from a lack of which vitamin
Vitamin C
True or false, B12 is found in animal sources
True
What do B9 and B12 work together to do
Make red blood cells
Which B vitamin is found in bread, pasta and rice
B1
A diet high in fat and sugar and being overweight can cause what
Obesity
What trace element makes hormones used by the body
Iodine
Rickets is a conditions where the bones are soft and weak due to a lack of …. and…
Vitamin D
Calcium
Rickets is a condition where…caused by a lack of calcium and vitamin D
The bones are soft and weak
Rickets is a condition where…caused by a lack of calcium and vitamin D
The bones are soft and weak
Magnesium helps release energy from food for..
Healthy bones
Magnesium helps…for healthy bones
Release energy from foods
Role of water
Control body temperature (sweat)
Aid process if digestion
Excretion (removing waste products from body)
Recommended serving size for glass of juice
150ml
Effects of obesity on mental and physical health
Breathing difficulties
Tiredness
Low self esteem
Increase risk of cancer, liver disease and type 2 diabetes
True or false, CHD is a type of cardiovascular disease
True
(Caused by high blood pressure and high blood cholesterol levels)
