Diet And Nutrition Flashcards
We need food for 3 main reasons. What are they?
- to supply us with ‘fuel’ for energy
- to provide minerals for growth and repair of tissues
- to fight diseases and keep us healthy =)
A balanced diet must consist of (list 7)
- carbohydrates
- lipids
- proteins
- minerals
- vitamins
- dietary fibre
- water
What is an example of a carbohydrate?
- bread
- pasta
- rice
- potatoes
- cous-cous
What is an example of a protein?
- meat
- lentils
- pulses
- eggs
- nuts
What is an example of a fat?
- (meat) fat
- butter
- cheese
- avocados
- oily fish
What is an example of dairy?
- cheese
- butter
- milk
- yoghurt
- cream
What is an example of something containing fibre?
- oranges
- cucumber
- tomatoes
- papaya
- watermelon
(basically fruits and vegetables)
What is an example of something containing water?
I’m joking. But if you must know…
- water
- the sea
- you
- watermelon
- cucumbers
What are some examples of vitamins?
- Vitamin C
- Vitamin D
- Vitamin B12
- Vitamin A
- Vitamin K
What are some examples of minerals?
- salt
- potassium
- calcium
- phosphorus
- magnesium
How do you test for fats?
- Dissolve food into water
- Dribble into ethanol
Colour change = clear to cloudy white
How do you test for proteins?
- Dilute Biuret’s solution with water
- Put the protein in
Colour change = blue to mauve/purple
How do you test for sugars?
- Add Benedict’s solution (copper sulphate) to the glucose
- Heat
Colour change = blue to red/orange
How do you test for starch?
- Add iodine solution to starch
Colour change = orange/brown to blue-black
What is the purpose of a carbohydrate?
- body’s primary fuel
- cells release this by oxidising glucose
What is the purpose of a protein?
- help maintain acid-base balance
- structure, function and regulation of the body
- helps repair muscles
What is the purpose of a lipid?
- energy reserve
- insulation and protection of organs
Factors influencing energy requirements
- gender
- age
- occupation
- physical activity levels
- illness
- specific needs
What does the body use Vitamin A for?
Vision
What does the body use vitamin C for?
Protecting cells and keeping them healthy
What does the body use vitamin D for?
Helps with absorption of calcium
What does the body use calcium for?
Essential for healthy bones and teeth
What does the body use iron for?
Keeps blood healthy + transports oxygen
Sources of vitamin A
Carrot
Tomato
Pumpkin
What are some sources of vitamin C?
- oranges
- potato
- strawberry
What are some sources of vitamin D?
Egg yolk
Mushrooms
Cows milk
What are some sources of calcium?
Cheese
Yoghurt
Brocolli
What are some sources of iron?
- oyster
- egg
- spinach
