Diet and health Flashcards
Carbohydrates
[source and function]
Source:
- Sugar
- Bread
- Rice
- Potato
Function:
- Source of energy for the body
Carbohydrates
[effects of malnutrition]
Too little:
- Insufficient to meet energy requirements –> Weight loss, muscle wasting
Too much:
- Weight gain
- Increased risk of diabetes
Fats
[source and function]
Source:
- Butter
- Margarine
- Cooking oil
- Milk
- Meat
Function:
- Source of energy in the body
- Protects internal organs
- Help absorb fat-soluble vitamins into the bloodstream
Fats
[effects of malnutrition]
Too little:
- Insufficient to meet energy requirements –> Weight loss, muscle wasting
Too much
- Weight gain
- Increased risk of coronary heart disease
Proteins
[source and function]
Source:
- Fish
- Meat
- Egg white
- Cheese
- Beans
Function:
- Growth of new cells
- Repair of damaged tissues
- Source of energy if lacking carbs or fats
Proteins
[effects of malnutrition]
Too little:
- Muscle wasting
Too much:
- Weight gain
Vitamin C
[source and function]
Source:
- Citrus fruits
- Papaya
- Cauliflower
- Broccoli
Function:
- Iron absorption
- Synthesis of collagen
- Wound healing
Vitamin C
[effects of malnutrition]
Too little:
- Scurvy (degeneration of skin and teeth, delays wound healing)
Too much:
- #
Vitamin D
[source and function]
Source:
- Body exposed to sunlight
- Cheese
- Butter
- Fish
Function:
- Absorb calcium for development of bones
Vitamin D
[effects of malnutrition]
Too little:
- Rickets (bone deformities in children)
Too much:
- #
Iron
[source and function]
Source:
- Meat
- Liver
- Dark green leafy vegetables
Function:
- Helps in the formation of red blood cells
Iron
[effects of malnutrition]
Too little:
-Anaemia
Too much:
- #
Calcium
[source and function]
Source:
- Milk
- Dairy products
Function:
- Development of strong bones and teeth
Calcium
[effects of malnutrition]
Too little:
- Osteoporosis (brittle bones)
Too much:
- #
Water
[source and function]
Source:
- Fruits
- Vegetables
- Beverages
Function:
- Regulates body temp.
- Required in all body cells
- Medium for chemical reaction of the body
Water
[effects of malnutrition]
Too little:
- Dehydration
Too much:
- Overhydration
Fibre (roughage) from cellulose cell walls
[source and function]
Source:
- Fresh fruits
- Vegetables
- Beans
- Whole grain bread & cereal
Function:
- Provides bulk for faeces
- Aids in peristalsis in the intestines
- Prevents constipation
Fibre (roughage) from cellulose cell walls
[effects of malnutrition]
Too little:
- Constipation
Too much:
- #
Why do we need food
For growth and replacement of worn out and damaged tissues
What are nutrients and their purpose
Chemical substances in food that nourishes the body and are thus important for survival and growth
What are macronutrients (give examples)
Nutrients the body needs in large amounts
Examples:
- Carbohydrates
- Fats
- Proteins
What are micronutrients (give examples)
Nutrients that body needs in smaller amounts
Examples:
- Minerals
- Vitamins
Balanced diet
- Proportionate amounts of all the necessary nutrients
- Required to meet the daily requirements of the body
- Healthy growth and activity
