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Eating for Health Flashcards

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0
Q

What does DRV stand for?

A

Dietary reference values

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1
Q

What does GDA stand for?

A

Guideline Daily Amounts

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2
Q

What does EAR stand for?

A

Estimated average requirements

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3
Q

What does RNI stand for?

A

Reference nutrient intake

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4
Q

What does the eat well plate show?

A

The types and proportions of the four main food groups.

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5
Q

Why is it important to choose a variety of food?

A

To ensure that we obtain the range of nutrients which we need to stay healthy

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6
Q

How much fruit and vegetables should we eat per day?

A

Fruit and vegetables should make up about one third if our daily intake. Five portions a day are recommended.

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7
Q

Are food and drinks high in fat and/or sugar essential to a healthy diet?

A

No.

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8
Q

Do you love your mum?

A

Yes! She is amazing.

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9
Q

Who is the eat well plate NOT suitable for?

A

Children under two

People under medical supervision

People with special dietary needs

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10
Q

What should you cut down on to achieve healthy eating?

A

Fat (especially saturated)

Salt

Sugar

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11
Q

How do you maintain a healthy weight?

A

By balancing the calories you eat with being physically active

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12
Q

If your weight increases to a point where it endangers your health, what is this called?

A

Obesity

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13
Q

What does FSA stand for?

A

The food standards agency

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14
Q

What does DH stand for

A

Department of health

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15
Q

Is it healthy to be underweight?

A

No. This can also lead to serious health problems

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16
Q

Does being overweight increase the risk of coronary heart disease (CHD)?

A

Yes

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17
Q

Does being overweight increase the risk of some cancers?

A

Yes

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18
Q

Does being overweight increase the risk of type 2 diabetes?

A

Yes

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19
Q

Does being overweight increase the risk of High blood pressure, which can lead to strokes?

A

Yes

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20
Q

Does being overweight increase the risk of osteoarthritis?

A

Yes

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21
Q

There is a government strategy dined at lowering obesity and excess weight. What is it called?

A

Healthy Weight, Healthy Lives

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22
Q

What does obese mean?

A

It means your weight has increased to a point where it endangers your health

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23
Q

What does the Healthy Weight, Healthy Lives strategy aim to do?

A

Support people to have healthy diet and active lifestyle

Increase life expectancy

Reduce NHS costs

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24
Q

Using the traffic light labelling system, does a green light mean that the food is a good choice to make?

A

Yes

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25
Q

What does NSP stand for?

A

Non-starch polysaccharide

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26
Q

What is the effect of excess salt in the diet?

A

High blood pressure

Coronary heart disease

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27
Q

What is the effect of excess fat in the diet?

A

Overweight

Obesity

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28
Q

What is the effect of excess saturated fat in the diet?

A

Raised cholesterol

Coronary heart disease

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29
Q

What is the effect of excess sugar in the diet?

A

Overweight

Obesity

Dental decay (caries)

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30
Q

What is fortification?

A

The addition of nutrients to food

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31
Q

Why do manufacturers produce healthy option food?

A

Because many consumers are concerned about healthy eating.

Because people will buy these, profit increases.

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32
Q

What is margarine fortified with?

A

Vitamins A and D

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33
Q

What is bread fortified with?

A

Calcium

Iron

Vitamin B

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34
Q

How is energy in food measured?

A

Kilocalories or calories.

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35
Q

Foes your body use energy when sleeping?

A

Yes

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36
Q

What do Nutritional Profiles show?

A

The amount of each nutrient in a dish and the energy in calories

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37
Q

What are macro nutrients?

A

Proteins

Fat

Carbohydrates

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38
Q

What are micro nutrients?

A

Vitamins

Minerals

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39
Q

Why does your body need energy?

A

For all bodily functions including breathing, pumping blood, digestion and brain activity

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40
Q

Can a nutritional profile be made using a computer?

A

Yes

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41
Q

Why goes the body require protein?

A

For growth and repair

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42
Q

What happens with excess protein?

A

It is used for energy or stored as fat

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43
Q

During digestion, proteins are broken up into ….?

A

Amino acids

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44
Q

What happens to amino acids?

A

They are absorbed into the blood stream and made into new proteins in the body

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45
Q

Some amino acids have to be obtained from protein in the diet. What are these called?

A

Essential amino acids

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46
Q

What does HBV stand for?

A

High biological value

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47
Q

Do animal proteins have a high or low biological value?

A

High because essential amino acids are found in them.

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48
Q

Do plant proteins have a high or low biological value?

A

Low because they lack one or more of the essential amino acids

49
Q

What does LBV stand for?

A

Low biological value (lacks one or more of the essential amino acids)

50
Q

Name some sources of high biological value proteins

A 
Milk
Cheese
Yogurt
Meat
Shellfish
Fish
Soya beans
Tofu
Quinoa
51
Q

Name some sources of low biological value proteins

A 
Quorn
Nuts
Pulses eg peas, beans, lentils
Rice
Cereals (oats, wheat)
Peanuts
52
Q

What does TVP stand for?

A

Textured vegetable protein.

53
Q

What is TVP (textured vegetable protein) made from?

A

Soya beans

54
Q

What is quorn

A

A plant based protein
Called a mycoprotien
Related to the mushroom

55
Q

What is to all

A

A plant based protein made from wheat and vegetable protein

Had a similar texture to meat

56
Q

Name advantages to plant based proteins

A 
Cheaper & quicker to produce than meat
Use less land for production than meat
Can be stored very easily
Versatile - can be bought in different forms
Are bland so can be flavoured easily
Are fortified with vitamins and minerals
Cheaper than meat
A healthy option
Suitable for vegetarians
57
Q

Can fats come from plant and animal sources?

A

Yes

58
Q

What is the difference between fats and oils?

A

At room temperature fats are solid and oils are liquid

59
Q

What is the function of fat in the body?

A

Provides energy
Keeps us warm
Protects internal organs (eg kidneys)
Contains fat soluble vitamins A and D

60
Q

Where are animal fats found?

A 
Cream
Dripping
Lard
Butter
Suet
Meat
Oily fish (tuna, salmon, mackerel)
Eggs
Cheese
61
Q

Where are vegetable fats found?

A 
Seeds (especially, sunflower)
Olives
Soya beans
Nuts (walnut, Brazil, hazelnut)
Peanuts
62
Q

Is it saturated fats or unsaturated fats that raise cholesterol?

A

Saturated

63
Q

Examples of goods containing saturated fats?

A 
Meat pies
Sausages
Hard cheese
Coconut and palm oil
Butter
Ghee
Lard
Cream
64
Q

What is hydrogenated fat?

A

It is when hydrogen is bubbled through some oils to improve flavour and shelf life

65
Q

Name foods containing unsaturated (polyunsaturated) fats?

A 
Oily fish
Avocados
Nuts
Seeds
Sunflower & corn oil
Vegetable oils
Soya beAns
66
Q

What are the functions of carbohydrates in the body?

A

They provide energy
Fibre reduces cholesterol in the blood
They help to eliminate waste products

67
Q

What are carbohydrates?

A

Sugars and starches.

68
Q

What are polysaccharides known as?

A

Starches (many sugars joined together)

69
Q

What is NSP (non-starch polysaccharide) known as?

A

Fibre

70
Q

What are monosaccharides?

A

Simple sugars

71
Q

What are disaccharides?

A

Two sugars joined together

72
Q

Name types of carbohydrates

A

Sugars
Start he’s
NSP

73
Q

Do sugars provide instant energy?

A

Yes

74
Q

What has to happen to starches before the energy can be released?

A

Starches have to be digested into sugars first so energy from starches is released more slowly

75
Q

Should athletes eat starchy foods eg pasta before an event?

A

Yes because energy is released slowly

76
Q

What happens if you take in more carbohydrates than you need as energy?

A

They are stored as fat

77
Q

What are vitamins made up of?

A

Carbon
Hydrogen
Oxygen

78
Q

Why are vitamins needed to be taken each day?

A

Because they can’t be stored or made by the body

79
Q

Purpose of vitamins?

A

Prevent illness and maintain good health
Aid building and repair
Control the release of energy needed by the body

80
Q

Which vitamins are fat soluble?

A

A and D

81
Q

Which vitamins are water soluble?

A

B and C

82
Q

What foods contain vitamin A?

A 
Liver
Egg yolk
Margarine
Dark, leafy vegetables
Red fruit and vegetables eg carrots/mangos
83
Q

What is the function of vitamin A?

A

Healthy eyes and bone growth

84
Q

What foods contain vitamin D?

A

Margarine
Cereals
Sunlight

85
Q

What foods contain vitamin B complex?

A

Whole grain cereals
Yeast
Meat

86
Q

What foods contain folic acid (B complex, folate)

A

Leafy green vegetables
Pulses
Bananas

87
Q

What foods contain vitamin C?

A

Citrus fruits
Green vegetables
Black currants

88
Q

What is the function of vitamin D

A

Strong teeth and bones

89
Q

What is the function of vitamin B complex?

A

Releases energy from food

90
Q

What is the function of folic acid?

A

Makes red blood cells

91
Q

What is the function of vitamin C?

A

Helps iron absorption

92
Q

What problems are associated with a deficiency in vitamin A?

A

Vision problems
Dry skin
Slow growth in children

93
Q

What problems are associated with a deficiency in vitamin D?

A

Tickets
Osteoporosis
Poor development of the unborn child

94
Q

What problems are associated with a deficiency in vitamin B complex?

A

Beri beri

95
Q

What problems are associated with a deficiency in folic acid

A

Neural tube defects eg spina bifida in babies

96
Q

What problems are associated with a deficiency in vitamin C?

A

Scurvy

Flow healing of wounds

97
Q

What can happen if you have an excess of vitamin A?

A

Orange tint to skin

98
Q

What can happen if you have an excess of vitamin D?

A

Can be poisonous

99
Q

How are minerals used in the body?

A

Used in building the body and controlling how it works?

100
Q

What foods contain the mineral calcium?

A

Diary products
Green vegetables
Bones in canned fish

101
Q

What foods contain the mineral phosphorus

A

All plant and animal cells

102
Q

What foods contain the mineral sodium (salt)

A

Most fish
Most manufactured food
Mono sodium glutamate

103
Q

What foods contain the mineral fluoride?

A

Seafood
Fluoridated water
Done toothpaste

104
Q

What foods contain the mineral iron

A

Meat
Cocoa
Dried fruit
Green leafy vegetables

105
Q

What is the function (benefit) of the mineral calcium?

A

Strong bones and teeth

Blood clotting

106
Q

What is the function (benefit) of the mineral phosphorus?

A

Strong bones and teeth

Energy release from food

107
Q

What is the function (benefit) of the mineral sodium (salt)

A

Water balance

Nerve and muscle activity

108
Q

What is the function (benefit) of the mineral fluoride?

A

Protects teeth

109
Q

What is the function (benefit) of the mineral iron?

A

Transports oxygen in the body

110
Q

What problems are associated with a deficiency in the mineral calcium?

A

Rickets
Weak teeth
Muscle and nerve problems

111
Q

What problems are associated with a deficiency in the mineral sodium (salt)

A

Muscular cramps

112
Q

What problems are associated with a deficiency in the mineral fluoride?

A

Tooth decay

113
Q

What problems are associated with a deficiency in the mineral iron?

A

Anaemia

114
Q

What problems are associated with an excess in the mineral phosphorus?

A

Tetany

Poor muscle tone

115
Q

What problems are associated with an excess in the mineral sodium (salt)

A

Raised blood pressure
Heart disease
Stroke

116
Q

What problems are associated with an excess in the mineral fluoride?

A

Brown doors on teeth

117
Q

What problems are associated with an excess in the mineral iron?

A

Liver damage

118
Q

Is water essential to life?

A

Yes

Hasn’t your mother always told you so?

119
Q

What does water do?

A

Controls body temperature by perspiration
Lubricates joints
Maintains healthy skin
Prevents constipation

120
Q

How much water of adults require per day?

A

2 - 3 litres

121
Q

What happens without water?

A

The body becomes dehydrated which can lead to death

Food Tech (2 decks)

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