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F And N > Energy And Nutrition > Flashcards

Energy And Nutrition Flashcards

1
Q

What factors influence an individual’s energy requirement? (X5)

A
  • age
  • body weight
  • lifestyle (PAL)
  • pregnancy
    -occupaton
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2
Q

How much energy does 1g of carb provide?

A

1g of Carbs = 3.75 Kcals

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3
Q

How much energy does 1g of fat provide?

A

1g fat = 9 kcals

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4
Q

How much energy does 1g of protein provide?

A

1g protein = 4 kcals

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5
Q

What is EAR?

A

Estimated average requirements

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6
Q

How much of energy should come from carbs

A

Carbs = 50%

Of which free sugars NO MORE 5%

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7
Q

How much of total energy should come from fat?

A

Fat = 35%

NO MORE that 11% saturated

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8
Q

How much of total energy should come from protein?

A

Protein = 15%

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9
Q

What is BMR

A

Basal metabolic rate

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10
Q

Describe what BMR is

A

The rate at which a person uses energy to maintain the basic functions of the body

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11
Q

What is PAL

A

Physical activity levels

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12
Q

How do you calculate daily food requirement?

A

PAL x BMR

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13
Q

What is energy balance

A

Having equal food eaten and BMR+PAL
(weight is maintained)

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14
Q

What is positive energy balance

A

More food is eaten that used up (BMR+PAL)
Causes weight gain

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15
Q

What is negative energy balance?

A

When the food eaten is less that what is used (BMR+PAL)
Weight is lost

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16
Q

What is BMI

A

Body mass index

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17
Q

What is a macronutrients

A

These are nutrients needed in large amounts
(Carbohydrates, fats, protein)

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18
Q

What is micronutrients

A

These are nutrients needed in small amounts
(Vitamins, minerals and trace elements)

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19
Q

What is DRV?

A

Dietary reference values

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20
Q

Describe DRV’s job

A

They are a series of estimates of the amount of energy and nutrients needed by different groups of people

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21
Q

What is RNI

A

Referenced nutrient intakes

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22
Q

What is LRNI

A

Lower reference nutrient intake

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23
Q

What is the maximum amount of salt recommended

A

6g per day

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24
Q

What is the aim of nutritional labels on packaging?

A

They aim to help the consumer make bette choices for a healthier diet

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25
Q

What is protein required for?

A

Maintenance of cells
formation of enzymes/hormones
Renewal of cells

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26
Q

What are the two types of amino acids

A

Essential amino acids (indispensable)

Non-essential amino acids (dispensable)

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27
Q

What is a high biological value (HBV) protein ?

A

A protein that contains all the essential amino acids

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28
Q

What is a low biological value (LBV) protein?

A

A protein that doesn’t contain all the essential amino acids

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29
Q

What are examples of HBV foods

A

Fish, meat, eggs, soya

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30
Q

What are examples of LBV foods?

A

Seeds, nuts

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31
Q

what is protein complementation ?

A

The combining of two LBV proteins to provide all the essential amino acids

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32
Q

What is an example of protein complementation?

A

Baked beans on toast
Pitta bread and houmous

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33
Q

What happens if children have too little protein (3X)

A

Slowed growth
Digestion disrupted (lack of enzymes)
Weak muscles

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34
Q

What happens if you have too much protein

A

Excess will be converted into fat

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35
Q

What are the conditions caused by protein deficiency?

A

Marasmus
Kwashiorkor.
PEM- protein energy malnutrition

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36
Q

What is the function of fat?

A

Source of energy
Provides essential fatty acids/ fat soluble vitamins
Component of hormones

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37
Q

What is a saturated fat

A

a type of fat in which the fatty acid chains have all single bonds
(Unhealthier)

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38
Q

What is an unsaturated fat

A

Unsaturated fats contain one or more double between the molecules.

(Can be categorised further in monounsaturated and polyunsaturated)

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39
Q

What are monounsaturated fats

A

Ones that contain ONE double bonds between carbon atoms

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40
Q

What is polyunsaturated fats

A

Ones that have TWO or MORE double bonds of carbon atoms

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41
Q

Give an example of a saturated fat

A

Meat, butter, cheese

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42
Q

Give an example of a monounsaturated fat

A

Olive oil, avocado, nuts

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43
Q

Give an example of polyunsaturated fats

A

Seeds, oily fish, vegetable oil

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44
Q

What is EFA

A

Essential Fatty Acids
(omega 3 and omega 6)

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45
Q

What is the function of Essential fatty acids

A

They help reduce blood cholesterol levels
They help growth, development and health

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46
Q

What is Omega 3 found in

A

Oily fish

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47
Q

What is Omega 6 found in

A

Vegetable oils

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48
Q

What happens if we eat too much fat?

A

Weight gain
Increased risk of strokes
Raised blood cholesterol levels
Increased risk of heart diseases

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49
Q

How can we reduce fat intake (5x)

A
  1. Remove the visible fats off meat
  2. Oven cook chips instead of frying
  3. Use semi-skimmed milk instead of whole
  4. Bake of grill foods rather than fry
  5. Buy reduced fat dairy products
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50
Q

What is the function of carbohydrates?

A

Provide energy for physical activity
Provides energy to maintain BMR
Provide fibre to help with digestion
Some forms can help reduce cholesterol

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51
Q

What are the two types of simple carbohydrates (sugars) ?

A

Monosaccharides and disaccharides

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52
Q

What are types of monosaccharides?

A

Glucose
Fructose
Galactose

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53
Q

What are disaccharides?

A

To sugar molecules joined together

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54
Q

Give an example of disaccharides?

A

Sucrose
Lactose
Maltose

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55
Q

What is free -sugar?

A

Sugar that you can see
(E.g caster, brown)

56
Q

what is non-free sugar?

A

Sugar naturally found in the cells of fruit and vegetables

57
Q

What are the problems of excess sugar?

A

Increased weight
Dental caries (bad teeth)

58
Q

What are the benefits of using sweeteners?

A

Help prevent tooth decay
Control blood sugar levels
Reduces calorie intake

59
Q

What are the disadvantages of using sweeteners?

A

Can make you hungrier
Can increase heart disease risk

60
Q

What are polysaccharides?

A

Hundreds of monosaccharide molecules joined together

61
Q

What is glycogen

A

(Polysaccharide) the way glucose is stored in the body

62
Q

What are the two main polysaccharides in our diet ?

A
  1. Starch
  2. Non starch polysaccharides (fibre)
63
Q

What is the function of fibre

A

Cause the feeling of satiety
Keep faeces soft
Prevent constipation, haemorrhoids, diverticular disease
Can Lower blood cholesterol levels

64
Q

What is the function of soluble fibre?

A

Slows down digestion (feel fuller for longer)

Found in
Oats, beans, bananas

65
Q

what is the function of insoluble fibre?

A

To absorb water and increase bulk to keep faeces soft

Found in
Bread, cereals, pasta

66
Q

What happens if you have too much carbohydrates?

A

Excess converted to fat (weight gain)
Tooth decay

67
Q

What happens if you have too little carbohydrates?

A

Use energy stores (weight loss)

68
Q

What are intrinsic sugars?

A

Sugars incorporated within the cellular structure (e.g fruit and veg)

69
Q

What are extrinsic sugars?

A

Sugars not bound into cellular structures (e.g lactose in milk)

70
Q

What are non-milk extrinsic sugars (NMES)?

A

Sugars not bound into cellular structures that aren’t in milk (e.g honey, caster)

71
Q

What is the function of water?
[Cillian Murphy Keeps Tiny Turtles]

A

Cells (function)
Mucous
Kidney (function)
Temperature (regulation)
Transport (of nutrients and minerals)

72
Q

What is the daily recommendation of water?

A

About 6-8 glasses a day

73
Q

What are the symptoms of dehydration?
[Billy Fawcet Can Dance Tonight]

A

Blood pressure (high)
Fatigue
Confusion
Dark urine
Thirsty

74
Q

What are the fat soluble vitamins?

A

Vitamin A, D, K, E

75
Q

What is the function of vitamin A?

A

Helps with vision in dim light
Keeps a healthy immune system

76
Q

What is vitamin A found in?

A

Carrots, oily fish, apricots

77
Q

What happen is you are vitamin A deficient?

A

Poor vision in dim lights

78
Q

What is the function of vitamin D?

A

For healthy teeth and strong bones

79
Q

What is vitamin D found in?

A

Oily fish, egg yolks, low fat spreads (fortified with it)

80
Q

What happens if you have a vitamin D deficiency?

A

Can cause
1. Rickets
2. Osteoporosis
3. Osteomalacia

81
Q

What is the function of vitamin E?

A

Helps have healthy cell walls
Decrease the risk of heart disease
Protects against free radicals

82
Q

What is vitamin E found in ?

A

Dark leafy greens, eggs, nuts, seeds

83
Q

What is the function of vitamin K?

A

Allows for the normal clotting of blood

84
Q

What is vitamin K found in?

A

Cheese, green leafy vegetables, liver

85
Q

What is the difference between osteoporosis, osteomalacia and rickets

A

Rickets- soft, weak bones in children
Osteomalacia- soft, weak bones in adults
Osteoporosis- fragile, porous bones in adults

86
Q

What are the water soluble vitamins

A

Vitamin B and C

87
Q

What is the function of B1?

A

Helps nervous system function
Releases energy from carbs

88
Q

What is B1 found in?

A

Whole grains, nuts, egg

89
Q

What happens if you lack B1?

A

Tiredness, Beriberi

90
Q

What is the function of B2?

A

Normal growth and Healthy skin
Release energy from carbs, fat, protein
Iron metabolism

91
Q

what is B2 found in?

A

Milk, egg, leafy greens

92
Q

What happens if you lack B2?

A

Dry skin, sore throat

93
Q

What is the function of B3?

A

Maintains healthy nervous system and skin
Releases energy

94
Q

what is B3 found in ?

A

Wheat, eggs, milk, meat

95
Q

What happens if you lack B3?

A

Pellagra:
-memory loss, dermatitis

96
Q

What is the function of B9?

A

Healthy red blood cells
Healthy nervous system

Prevents spinal bifida in unborn babies

97
Q

What is B9 found in?

A

Green leafy veg, brown rice, peas

98
Q

What happens if you lack B9?

A

Megalobasitic anaemia
- tiredness, depression, weakness

99
Q

What is the function of B12?

A

Make red blood cells
Healthy nervous system
Releases of energy

100
Q

What is B12 found in ?

A

Meat, fish, eggs (animal products and fortified cereals)

101
Q

What happens if you lack B12?

A

Pernicious anaemia
-tiredness, in extreme cases nerve damage

102
Q

What is the function of vit C

A

Protects against free-radicals
Helps iron absorption
Make collagen
(normal structure of body tissues- skin, bones)

103
Q

What is Vit C found in

A

Citrus fruits, green veg ( peppers, tomatoes, potatoes)

104
Q

What happens if you lack vit C?

A

Scurvy
-bleeding gums
- poor wound healing
- poor iron absorption

105
Q

What is the function of iron?

A

Form haemoglobin in red blood cells

106
Q

What contains iron?

A

(Haem iron)- animal meats
(Non-haem iron)- beans, nuts, soya, dark leafy greens

107
Q

What happens if you lack iron?

A

Anaemia
-tiredness, lack of energy
-poor concentration

108
Q

What is the function of calcium?

A

Formation and maintenance of strong bones and teeth

109
Q

What is calcium found in?

A

Milk and dairy products,
fish with edible bones,
dark green veg

110
Q

What happens if you lack calcium?

A

Rickets, osteoporosis, osteomalacia

111
Q

What is the function of phosphorus

A

Works with calcium (strong bones and teeth)
Helps energy metabolism

112
Q

What is phosphorus found in?

A

Red meats, dairy products, rice, bread, nuts

113
Q

What is the function of sodium?

A

To regulate body water concentration
Electrolyte balance

114
Q

What is sodium found in?

A

Added in processing, preparation, preservation
(High; bacon, cheese, cured fish)

115
Q

What happens if you have too much iron?

A

Constipation, nausea, vomiting

116
Q

What happens if you have too much calcium?

A

Stomach pains, diarrhoea

117
Q

What happens if you have too much sodium?

A

High blood pressure leading to heart diseases and strokes

118
Q

What is the function of Fluoride

A

Strong teeth and protects against dental decay( caries)

119
Q

what is fluorine found in?

A

Found in drinking water and toothpaste

120
Q

What happes if you have too much fluoride?

A

Can lead to discolouration of teeth

121
Q

What is the function of iodine

A

Helps thyroid hormones so metabolic rate

122
Q

what is iodine found in?

A

Milk and diary products, oil fish

123
Q

What happens if you have a lack of iodine

A

Low iodine can cause neck swelling
If pregnant deficiency can effect babies brain development

124
Q

What is malnutrition?

A

An unbalanced diet with a lack of vitamin and minerals

125
Q

what is under nutrition?

A

Not eating enough to provide the vitamins and minerals

126
Q

What is over nutrition?

A

Eating too much food or one of two nutrients

127
Q

What is a healthy balanced diet?

A

A diet that provide the correct combination of food and nutrients for growth and maintenance of god health in the correct proportion for the individual

128
Q

What are the 8 practical tips supplied bu the food standards Agency

A
  1. Base your meals on starchy food
  2. Eat lots of fruit and veg (5-7 a day)
  3. Eat more fish (2 portions a week, one of which is oily)
  4. Cut down of sat fats and sugar
  5. Eat less salt
  6. Get active to maintain a healthy weight
  7. Drink plenty of water
  8. Don’t skip breakfast
129
Q

Why is 1/3 of the eat well guide carbs

A

They are cheap, filling, contain vitamins and minerals

130
Q

Why on the eat well guide is fruit and veg 1/3 ?

A

They provide vitamin, minerals, fibre, antioxidants and are low density

131
Q

How much fruit and veg should be eaten a day?

A

5 portions a day
(1 portion=. 80g fresh or 30g dried)

132
Q

What are types of oily fish

A

Salmon, trout, sardines

133
Q

What are types of white fish?

A

Cod, haddock, sea bass

134
Q

Why should we eat more pulses in our diets?

A

They are lower in fat than meats and provide satiety

135
Q

What is the recommended amount of red and processed meat a day?

A

80 grams

F And N (8 decks)

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