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GCSE Food Preparation and Nutrition > Diet and Good Health > Flashcards

Diet and Good Health Flashcards

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1
Q

functions of fat

A

Energy
Insulation
Carries fat soluble vitamins
Important for hormone production
Protects vital organs

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2
Q

Examples of fat soluble vitamins

A

K, A, D, E

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3
Q

Which food source contains the most concentrated form of energy: protein, carbohydrates or fat

A

Fat

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4
Q

How much of our energy intake should come from fat

A

No more than 1/3

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5
Q

2 types of unsaturated fat

A

Polyunsaturated
Monounsaturated

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6
Q

Polyunsaturated vs monounsaturated fat

A

Poly= more than one c=c double bond
Mono= only one c=c double bond

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7
Q

Which type of fat is generally better for you

A

Unsaturated

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8
Q

3 differences between saturated and unsaturated fats

A

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

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9
Q

Which out of saturated and unsaturated fat is usually solid at room temperature

A

Saturated
Unsaturated is soft/ liquid at room temperature

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10
Q

Which out of saturated and unsaturated fat generally comes from animals sources

A

Saturated
Unsaturated is normally from vegetable sources

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11
Q

Examples of foods containing unsaturated fat

A

Normally vegetables sources e.g nuts and oils

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12
Q

Examples of foods containing saturated fat

A

Normally animal sources e.g processed meat, butter, lard and cheese

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13
Q

Which out of saturated and unsaturated fat can have at least one c=c double bond

A

Unsaturated
(Polyunsaturated= more than one double bond, monounsaturated= only one double bond)

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14
Q

What 2 things are fats made up of (think back to biology and enzymes)

A

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)

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15
Q

2 essential fatty acids

A

Omega-3
Omega-6
(Our body can’t produce them in sufficient amounts so they must be included in our diet)

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16
Q

1 reason why omega-3 is good

A

Helps with brain function

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17
Q

1 reason why omega-6 is good

A

Helps lower cholesterol levels

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18
Q

2 foods that contain omega-6

A

Poultry (e.g chicken)
Nuts

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19
Q

2 consequences of excess fat in diet

A

Weight gain and obesity-> increased risk of type-2 diabetes
Increased blood cholesterol levels (from saturated fat)-> increased risk of heart attack

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20
Q

2 consequences of fat deficiency in diet

A

Less insulation- get colder faster
Less fat- soluble vitamins can be absorbed causing vitamin deficiencies

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21
Q

What are the two types of cholesterol and what’s the difference

A

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)

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22
Q

Which type of cholesterol is better for you

A

HDL (helps get rid of cholesterol from your body but LDL builds up in the arteries causing coronary heart disease)

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23
Q

Which type of cholesterol is worse because it builds up in the arteries causing coronary heart disease

A

LDL

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24
Q

1 consequence of excess protein in diet

A

Lots of pressure and strain on liver and kidneys (organs that process protein)

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25
Q

2 consequences of protein deficiency

A

In severe case Kwashiorkor disease developed causing swollen stomachs
Slowed/ stunted growth

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26
Q

What plant based proteins are HBV

A

Soya and quinoa
All others are LBV

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27
Q

What does the glycemic index (GI) show

A

The rate at which carbohydrates affect blood sugar levels

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28
Q

2 types of GI (glycaemic index) foods

A

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

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29
Q

High GI vs Low GI foods

A

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

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30
Q

2 types of carbohydrates

A

Simple (sugar)
Complex (starch)

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31
Q

Which out of simple and complex carbohydrates are digested quickly, which are digested slowly

A

Simple carbohydrates= quickly
Complex carbohydrates= slowly

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32
Q

2 types of simple carbohydrates (high GI as digested quickly and cause rapid rise in blood sugar levels)

A

Monosaccharides
Disaccharides

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33
Q

How much of our energy intake should come from carbohydrates

A

50%

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34
Q

2 consequences of excess carbohydrates in diet

A

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)

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35
Q

What is dental caries another word for

A

Tooth decay
Caused by too high sugar intake, especially free (added) sugars

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36
Q

2 consequences of carbohydrate deficiency in diet

A

Blood sugar levels drop causing hunger, dizziness and tiredness
Start to breakdown fat as source of energy

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37
Q

What are excess carbohydrates in the body converted into

A

Fat

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38
Q

Functions of vitamin A and D (fat soluble vitamins)

A

A- helps us see in dark, and keeps immune system healthy
D- helps us absorb calcium

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39
Q

What letter vitamins are water soluble

A

B and C

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40
Q

Which type of vitamins can be stored in our body out of water- soluble and fat- soluble

A

Only fat- soluble

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41
Q

What can excess vitamin C cause

A

Stomach pain and diarrhoea

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42
Q

How are water soluble vitamins lost in the body

A

Urine

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43
Q

4 examples of minerals

A

Iron, calcium, potassium, magnesium

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44
Q

2 examples of trace elements

A

Flouride
Iodine

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45
Q

Why is fluoride (trace element) used in toothpaste

A

Strengthens teeth, hardens enamel, prevents dental caries

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46
Q

What part of the body is fluoride good for

A

Teeth (helps strengthen them etc)

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47
Q

What is iodine needed for

A

Making hormones used by the body

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48
Q

Which trace element makes hormones used by the body

A

Iodine

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49
Q

1 benefit of magnesium and food it can be found in

A

Helps release energy from food for healthy bones
Green leafy vegetables e.g spinach

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50
Q

1 benefit of potassium and food it can be found in

A

Good for cardiovascular health
Fruit and veg e.g bananas

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51
Q

1 benefit of iron in body and food that contains it

A

Forms part of Haemoglobin in red blood cells
Dark green vegetables e.g spinach

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52
Q

True or false, fibre can be digested by the body

A

False

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53
Q

2 Effects of lack of fibre in diet

A

Constipation and bowel cancer

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54
Q

What % of the body is water

A

60%

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55
Q

2 causes of obesity

A

Consuming more calories than burnt (weight gain)
Diet high in fat and sugar

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56
Q

What is rickets

A

Condition where bones are soft and weak caused by lack of vitamin D and calcium

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57
Q

What is osteoporosis

A

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)

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58
Q

Why can a lack of fat in the diet cause vitamins deficiencies

A

Unable to absorb fat soluble vitamins like A, K, D and E

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59
Q

Protein complementation combines …. foods to ensure we get all the essential amino acids in our diet

A

LBV

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60
Q

What is meant by Dietary reference value (DRV)

A

Amount of nutrients people should have in their diet

61
Q

3 groups of people that need higher protein levels in diet

A

Growing children
Physically active (for muscle growth and repair)
Pregnant women (help baby grow)

62
Q

True or false, excess protein is stored in the body

A

False, unlike fat protein cannot be stored so if it hasn’t been used for energy/ muscle growth and repair its excreted

63
Q

Which type of amino acid can the body make

A

Non- essential

64
Q

True or false, our body can make essential amino acids

A

False
That’s why we need to include them in our diet

65
Q

Disaccharides (type of complex carbohydrate) are made up of 2…

A

Monosaccharides

66
Q

Compare structure of monosaccharides and disaccharides (both are simple carbohydrates)

A

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

67
Q

Is sucrose a monosaccharide or a disaccharide

A

Disaccharide- it is made up from 2 monosaccharides (basic sugar molecules) fructose and glucose

68
Q

Sucrose is a disaccharide. What 2 monosaccharides is it made up of

A

Fructose and glucose

69
Q

Give 2 monosaccharides (basic sugar molecules)

A

Fructose and glucose

70
Q

Give 1 disaccharide (made up of 2 monosaccharides)

A

Sucrose

71
Q

Complex carbohydrates are called (think chemistry)

A

Polysaccharides

72
Q

What are polysaccharides (complex carbohydrates) made up of

A

Lots of monosaccharides joined together
E.g starch is made up of lots of glucose molecules joined together

73
Q

What monosaccharide is starch made from

A

Glucose

74
Q

True or false, the way we prepare fruit and veg can depend on how many vitamins are lost

A

True
E.g once exposed to air fruit and veg start losing vitamin c

75
Q

4 tips to preparing fruit and veg in order to retain the vitamins

A

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

76
Q

What vitamin can be lost if fruit/ veg is exposed to air

A

Vitamin C

77
Q

Which vitamins can be lost if you leave fruit/ veg to stand in water

A

Water soluble vitamins (B and C)

78
Q

Why should fruits/ veg be peeled as thinly as possible/ not peeled at all

A

Nutrients are stored in skin/ just below skin

79
Q

Intrinsic vs extrinsic sugars

A

Intrinsic- naturally occurring e.g glucose and lactose
Extrinsic- added to foods e.g honey, artificial sweeteners

80
Q

2 types of dietary fibre

A

Soluble
Insoluble

81
Q

How much fibre should adults eat everyday

A

30g

82
Q

2 benefits of fibre in diet

A

Reduce temptation to snack on unhealthy foods as feel fuller for longer
Help maintain healthy weight

83
Q

Which type of fibre does dietary fibre mostly refer to

A

Insoluble
- cannot easily be broken down by digestive system
- usually leaves body unchanged

84
Q

3 foods containing insoluble fibre

A

Fruit and veg (skin on)
Bran
Oats

85
Q

Which type of fibre (less common) can be broken down and digested by the body

A

Soluble
(Broken down by bacteria in large bowel)

86
Q

How is soluble fibre broken down in the body

A

By bacteria in the large bowel

87
Q

3 foods containing soluble fibre

A

Oats
Barley
Rye

88
Q

Which food contains both soluble and insoluble fibre

A

Oats

89
Q

One benefit of soluble fibre on body

A

Helps lower blood cholesterol reducing risk of coronary heart disease and heart attack

90
Q

Why can oats help lower blood cholesterol levels

A

Contain oat beta-glucan which is a form of soluble fibre
(Soluble fibre helps lower blood cholesterol levels)

91
Q

What are RIs (reference intakes) an indication of and where are they found

A

Amount of energy and nutrients an adult requires each day
Found on food labels (each nutrient in food can be listed as % of RI)

92
Q

Which age group do not need to follow the eat well guide and why

A

Toddlers (any children under age of 2)
They don’t have large stomachs so should have small, frequent meals to get their energy

93
Q

Why do men usually require more calories than women (2500 compared to 2000 per day)

A

Have more lean muscle and generally taller and larger

94
Q

What is BMR and what does it stand for

A

Basal metabolic rate
Smallest amount of energy needed to stay alive

95
Q

What term is used to describe smallest amount of energy needed to stay alive

A

Basal metabolic rate (BMR)

96
Q

4 factors that affect BMR

A

(Basal metabolic rate- Smallest amount of energy needed to stay alive)
Weight
Age
Gender
Level of physical activity

97
Q

What does PAL stand for

A

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)

98
Q

How can you calculate your daily energy requirement (kcal)

A

BMR x PAL

99
Q

How does obesity effect BMR

A

Increases it
Heavier weight means more calories needed to stay alive

100
Q

How can you measure 1 portion of meat

A

Size of palm

101
Q

How can you measure one size of cooked vegetables

A

Size of fist

102
Q

What foods can’t lacto- ovo vegetarians (standard vegetarian) eat

A

Meat or fish

103
Q

What foods can’t lacto-vegetarians eat

A

Meat, fish or eggs

104
Q

What is mycoprotein made of

A

Fungus

105
Q

What is TVP (Textured vegetable protein) made of

A

Soya beans

106
Q

What do our bodies use fat for to make

A

Cholesterol

107
Q

Why does eating unsaturated fat over saturated fat lower the risk of cardiovascular disease

A

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

108
Q

Why are omega-3 and omega-6 classed as essential fatty acids

A

Our bodies can’t produce them so they must be included in the foods that we eat

109
Q

Vitamin D is good because it helps us absorb…

A

Calcium

110
Q

What type of carbohydrate releases its energy slowly

A

Complex (e.g starch)

111
Q

What foods contain vitamin A (fat soluble vitamin that helps us see in dark)

A

Retinol (found in liver, butter, eggs)
Carotene (found in orange/ yellow fruit and veg e.g carrots)

112
Q

True or false, carrots contain vitamin A

A

True
Vitamin A can be made from carotene found on orange/ yellow fruit and veg

113
Q

Which foods are vitamin D found in

A

Oily fish and egg yolks

114
Q

What vitamin is found in oily fish and egg yolks and produced when the skin is exposed to sunlight

A

Vitamin D

115
Q

What are the numbers for the 5 types of B vitamins

A

B1
B2
B3
B9
B12

116
Q

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)

A

B1- Thiamin
B2- Riboflavin
B3- Niacin
B9- Folic acid/ Folate
B12- Cobalamin

117
Q

Facts about B1 vitamin

A

Also called thiamin
Helps nervous system
Helps energy release from foods
Sources: bread/ pasta/ rice
Too little: tiredness and weak muscles

118
Q

What foods contain thiamin (B1)

A

Bread/ pasta/ rice

(Think B1 for bread as it’s very common so it’s the 1st)

119
Q

Role of Thiamin (B1)

A

Helps nervous system
Helps energy release from foods

120
Q

Consequences of lack of Thiamin (B1)

A

Tiredness, weak muscles

121
Q

Which 3 B vitamins help with energy release

A

B1, B2, B3 (first 3)

122
Q

Which 3 B vitamins help with the nervous system

A

B1
B3
B12
(every other one out of the 12)

123
Q

Facts about vitamin C

A

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

124
Q

Role of vitamin C

A

Blood vessels healthy
Help absorb iron
Heal wounds
Protect body from infection

125
Q

2 consequences of lack of vitamin C

A

Scurvy
Anaemia

126
Q

Food sources of B12

A

Meat, fish, milk, eggs (animal sources)

127
Q

Role of B12

A

Helps with nervous system
Works with B9 to make red blood cells

128
Q

Which 2 B-vitamins work together to make red blood cells

A

B9
B12

129
Q

Role of B9

A

Crucial for growth and healthy babies
Works with B12 to make red blood cells

130
Q

Foods that contain B9 (folic acid)

A

Liver, peas, leafy greens

131
Q

Consequences of lack of B9 (folic acid)

A

Anaemia, tiredness, weak muscles, mouth sores, spina bifida (birth defect) in babies

132
Q

Vitamin A is found in r… and c…

A

Retinol (e.g liver)
Carotene (e.g carrots)

133
Q

True or false, vitamins B1, B2 and B3 all help with energy release

A

True

134
Q

True or false, B1 B3 and B12 help with the nervous system

A

True

135
Q

Scurvy (disease) can be caused from a lack of which vitamin

A

Vitamin C

136
Q

True or false, B12 is found in animal sources

A

True

137
Q

What do B9 and B12 work together to do

A

Make red blood cells

138
Q

Which B vitamin is found in bread, pasta and rice

A

B1

139
Q

A diet high in fat and sugar and being overweight can cause what

A

Obesity

140
Q

What trace element makes hormones used by the body

A

Iodine

141
Q

Rickets is a conditions where the bones are soft and weak due to a lack of …. and…

A

Vitamin D
Calcium

142
Q

Rickets is a condition where…caused by a lack of calcium and vitamin D

A

The bones are soft and weak

143
Q

Rickets is a condition where…caused by a lack of calcium and vitamin D

A

The bones are soft and weak

144
Q

Magnesium helps release energy from food for..

A

Healthy bones

145
Q

Magnesium helps…for healthy bones

A

Release energy from foods

146
Q

Role of water

A

Control body temperature (sweat)
Aid process if digestion
Excretion (removing waste products from body)

147
Q

Recommended serving size for glass of juice

A

150ml

148
Q

Effects of obesity on mental and physical health

A

Breathing difficulties
Tiredness
Low self esteem
Increase risk of cancer, liver disease and type 2 diabetes

149
Q

True or false, CHD is a type of cardiovascular disease

A

True
(Caused by high blood pressure and high blood cholesterol levels)

GCSE Food Preparation and Nutrition (8 decks)

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