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Energy And Nutrition Flashcards

1
Q

What does (EAR) stand for?

A

Estimated average requirement

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2
Q

What % of energy should come from CARBOHYDRATES?

A

50%

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3
Q

What % of energy should come from FAT?

A

No more then 35%

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4
Q

What % of energy should come from PROTEIN

A

15%

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5
Q

What does (BMR) stand for?

A

Basil Metabolic Rate (how many calories you burn whilst being completely stationary)

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6
Q

How does the body burn calories while stationary?

A
  • keeping body warm
  • Transmitting nerve pulses
  • Pumping blood
  • Maintaining breathing
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7
Q

What does (PAL) stand for?

A

Physical Activity Level

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8
Q

How do you calculate the (PAL) of a person

A

PAL= total energy expenditure / based metabolic rate (BMR)

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9
Q

What is the average daily energy requirement over 24hours?

A

~2000kcal

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10
Q

What is energy?

A

~The power used to do work from a food source

~It cannot be created or destroyed, but can be changed from one form to another

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11
Q

How much energy is in 1g of carbohydrate

A

3.75kcal or 16kj

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12
Q

How much energy is in 1g of protein

A

4kcal or 17kj

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13
Q

How much energy is in 1g of fat

A

9kcal or 37kj

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14
Q

How much energy is in 1g of Alcahol

A

9kcal

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15
Q

What is an energy balance

A

Energy consumption = Activity

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16
Q

What is a positive energy balance

A

Energy consumption > Activity

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17
Q

What is a negative energy balance

A

Energy consumption < Activity

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18
Q

What does (BMI) stand for?

A

Body Mass Index

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19
Q

How do you calculate body mass index (BMI)

A

(BMI) = weight[kg] / height^2 [m]^2

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20
Q

What is energy density

A

How much energy is in a meal: Energy (kcal) / weight (g)

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21
Q

What is energy density affected by?

A

Water, fat and fibre

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22
Q

What are MACRONUTRIENTS?

A

Nutrients that are needed in large quantities. These nutrients are fat, carbohydrates and protein

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23
Q

What are MICRONUTRIENTS?

A

Nutrients that are needed in small amounts e.g vitamins, minerals and trace elements

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24
Q

What is the function of fat in the diet?

A 
~provides a constant source of energy
~provides essential fatty acids; important for cell membranes
~is a component of hormones
~carries fat soluble vitamins (A,D,E,K)
~protect organs
25
What elements are fats made from?
Carbon, hydrogen and oxygen
26
Saturated fats are:
Solid at room temperature and are generally classed as ‘bad fats’. E,g meat, coconut oil, palm oil, butter and lard
27
Unsaturated fats are usually:
Liquid at room temperature and are classed as good fats e.g oily fish like trout, salmon, herring, mackerel, rapeseed oil, avocado oil, olive oil, avocado, nuts
28
What are polyunsaturated fats?
Fats that have two or more pairs of carbon atoms. E.g oily fish, rapeseed oil
29
What is OMEGA 3 found in
Oily fish (fish with +5% fat in their flesh)
30
What is OMEGA 6 found in?
Nuts and seeds
31
How many portions of fish should you have per week
2 or more. Only one should be white fish
32
How much fat should the average man eat?
No more then 95g of fat per day
33
What is the function of CARBOHYDRATES in the diet?
~to provide energy for physical activity ~to give the feeling of satiety (feeling of fullness) ~to provide dietary fibre ~to sweeten/flavour food
34
What are the two main types of simple carbohydrates?
Monosaccharides and Disaccharides
35
What are MONOSACCHARIDES?
The simplest form of carbohydrate: GLUCOSE, FRUCTOSE and GALACTOSE
36
What are DISACCHARIDES?
They are formed when two sugar molecules join together with the removal of one water molecule e.g SUCROSE, LACTOSE and MALTOSE
37
What are FREE SUGARS?
A sugar you can see. Such as caster, brown, golden syrup, honey and maple syrup
38
What are the problems that come with and excess of sugars?
Tooth decay, can lead to type 2 diabetes
39
What is VITAMIN A’s function in the diet?
~keeps the lining of the throat and digestive system healthy ~keeps lungs moist and free from infection ~helps vision ~keeps immune system healthy
40
What are some sources of VITAMIN A?
~meat (liver, kidney, oily fish, milk, eggs) | ~beta carotene (orange veg)
41
Symptoms of VITAMIN A deficiency are:
Poor vision in dim light
42
What is VITAMIN D’s function in the diet
~absorption of calcium and phosphorus from food | ~enhances immune function and muscle strength
43
What are some sources of VITAMIN D?
~ultra violet light from the sun | ~meat (salmon, eggs, cheese)
44
Symptoms of VITAMIN D deficiency are:
~Rickits (soft bones in children) | ~Osteomalacia (pain and muscle weakness)
45
What is VITAMIN E’s function in the diet?
~needed for healthy cell membranes ~needed for healthy blood ~acts as an anti oxidant which prevents cancer ~prevents risk of heart disease
46
What are some sources of VITAMIN E?
~fruit, veg, nuts, seeds
47
What are VITAMIN K’s functions in the diet?
~needed for normal blood clotting and bone structure
48
Sources of VITAMIN K are:
~cheese ~liver ~leafy greens like lettuce, spinach, cabbage
49
What functions does water have in the body
``` ~enables cells to function properly ~ensures mucous membranes and lungs/eyes/mouth ~helps regulate body temp ~transports oxygen around the body ~provides minerals ~reduces headaches ```
50
How much water should we be drinking a day?
2L
51
What are the symptoms of water deficiency
``` ~Impaired cognitive functions like being confused/disorientated ~dizziness ~headache ~feeling weak ~dry throat ```
52
Why should fruit and veg make up 33% of the food eaten
They contain large amount of vitamins like C, E, K Contains trace elements Contains anti oxidents
53
B1 THIAMINE (function, sources and symptoms of deficiency)
Function: Needed for the release of carbohydrates Sources: Whole grains Symptoms: development of beri-beri
54
B2 RIBOFLAVIN (Function, sources and symptoms of deficiency)
Function: releases energy from carbs, protein and fats Sources: eggs, milk and rice
55
B3 NIACIN (Function, sources and symptoms of deficiency)
Function: Important for releasing energy from food Sources: meat, wheat and maze Symptoms: results in disease pellagra
56
B9 FOLIC ACID (Function, sources and symptoms of deficiency)
Function: forms healthy blood cells Sources: leafy green veg Symptoms: insomnia, anemia and depression
57
B12 COBALAMIN (Function, sources and symptoms of deficiency)
Function: needed for the formation of red blood cells Sources: animal products Deficiency: can lead to anaemia
58
VITAMIN C ASCORBIC ACID (Function, sources and symptoms of deficiency)
Function: Needed to make collagen which is needed for tissues in the body Sources: Fresh fruit Symptoms: scurvy

Food Tech (4 decks)

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