Energy And Nutrition Flashcards
What factors influence an individual’s energy requirement? (X5)
- age
- body weight
- lifestyle (PAL)
- pregnancy
-occupaton
How much energy does 1g of carb provide?
1g of Carbs = 3.75 Kcals
How much energy does 1g of fat provide?
1g fat = 9 kcals
How much energy does 1g of protein provide?
1g protein = 4 kcals
What is EAR?
Estimated average requirements
How much of energy should come from carbs
Carbs = 50%
Of which free sugars NO MORE 5%
How much of total energy should come from fat?
Fat = 35%
NO MORE that 11% saturated
How much of total energy should come from protein?
Protein = 15%
What is BMR
Basal metabolic rate
Describe what BMR is
The rate at which a person uses energy to maintain the basic functions of the body
What is PAL
Physical activity levels
How do you calculate daily food requirement?
PAL x BMR
What is energy balance
Having equal food eaten and BMR+PAL
(weight is maintained)
What is positive energy balance
More food is eaten that used up (BMR+PAL)
Causes weight gain
What is negative energy balance?
When the food eaten is less that what is used (BMR+PAL)
Weight is lost
What is BMI
Body mass index
What is a macronutrients
These are nutrients needed in large amounts
(Carbohydrates, fats, protein)
What is micronutrients
These are nutrients needed in small amounts
(Vitamins, minerals and trace elements)
What is DRV?
Dietary reference values
Describe DRV’s job
They are a series of estimates of the amount of energy and nutrients needed by different groups of people
What is RNI
Referenced nutrient intakes
What is LRNI
Lower reference nutrient intake
What is the maximum amount of salt recommended
6g per day
What is the aim of nutritional labels on packaging?
They aim to help the consumer make bette choices for a healthier diet
What is protein required for?
Maintenance of cells
formation of enzymes/hormones
Renewal of cells
What are the two types of amino acids
Essential amino acids (indispensable)
Non-essential amino acids (dispensable)
What is a high biological value (HBV) protein ?
A protein that contains all the essential amino acids
What is a low biological value (LBV) protein?
A protein that doesn’t contain all the essential amino acids
What are examples of HBV foods
Fish, meat, eggs, soya
What are examples of LBV foods?
Seeds, nuts
what is protein complementation ?
The combining of two LBV proteins to provide all the essential amino acids
What is an example of protein complementation?
Baked beans on toast
Pitta bread and houmous
What happens if children have too little protein (3X)
Slowed growth
Digestion disrupted (lack of enzymes)
Weak muscles
What happens if you have too much protein
Excess will be converted into fat
What are the conditions caused by protein deficiency?
Marasmus
Kwashiorkor.
PEM- protein energy malnutrition
What is the function of fat?
Source of energy
Provides essential fatty acids/ fat soluble vitamins
Component of hormones
What is a saturated fat
a type of fat in which the fatty acid chains have all single bonds
(Unhealthier)
What is an unsaturated fat
Unsaturated fats contain one or more double between the molecules.
(Can be categorised further in monounsaturated and polyunsaturated)
What are monounsaturated fats
Ones that contain ONE double bonds between carbon atoms
What is polyunsaturated fats
Ones that have TWO or MORE double bonds of carbon atoms
Give an example of a saturated fat
Meat, butter, cheese
Give an example of a monounsaturated fat
Olive oil, avocado, nuts
Give an example of polyunsaturated fats
Seeds, oily fish, vegetable oil
What is EFA
Essential Fatty Acids
(omega 3 and omega 6)
What is the function of Essential fatty acids
They help reduce blood cholesterol levels
They help growth, development and health
What is Omega 3 found in
Oily fish
What is Omega 6 found in
Vegetable oils
What happens if we eat too much fat?
Weight gain
Increased risk of strokes
Raised blood cholesterol levels
Increased risk of heart diseases
How can we reduce fat intake (5x)
- Remove the visible fats off meat
- Oven cook chips instead of frying
- Use semi-skimmed milk instead of whole
- Bake of grill foods rather than fry
- Buy reduced fat dairy products
What is the function of carbohydrates?
Provide energy for physical activity
Provides energy to maintain BMR
Provide fibre to help with digestion
Some forms can help reduce cholesterol
What are the two types of simple carbohydrates (sugars) ?
Monosaccharides and disaccharides
What are types of monosaccharides?
Glucose
Fructose
Galactose
What are disaccharides?
To sugar molecules joined together
Give an example of disaccharides?
Sucrose
Lactose
Maltose
What is free -sugar?
Sugar that you can see
(E.g caster, brown)
what is non-free sugar?
Sugar naturally found in the cells of fruit and vegetables
What are the problems of excess sugar?
Increased weight
Dental caries (bad teeth)
What are the benefits of using sweeteners?
Help prevent tooth decay
Control blood sugar levels
Reduces calorie intake
What are the disadvantages of using sweeteners?
Can make you hungrier
Can increase heart disease risk
What are polysaccharides?
Hundreds of monosaccharide molecules joined together
What is glycogen
(Polysaccharide) the way glucose is stored in the body
What are the two main polysaccharides in our diet ?
- Starch
- Non starch polysaccharides (fibre)
What is the function of fibre
Cause the feeling of satiety
Keep faeces soft
Prevent constipation, haemorrhoids, diverticular disease
Can Lower blood cholesterol levels
What is the function of soluble fibre?
Slows down digestion (feel fuller for longer)
Found in
Oats, beans, bananas
what is the function of insoluble fibre?
To absorb water and increase bulk to keep faeces soft
Found in
Bread, cereals, pasta
What happens if you have too much carbohydrates?
Excess converted to fat (weight gain)
Tooth decay
What happens if you have too little carbohydrates?
Use energy stores (weight loss)
What are intrinsic sugars?
Sugars incorporated within the cellular structure (e.g fruit and veg)
What are extrinsic sugars?
Sugars not bound into cellular structures (e.g lactose in milk)
What are non-milk extrinsic sugars (NMES)?
Sugars not bound into cellular structures that aren’t in milk (e.g honey, caster)
What is the function of water?
[Cillian Murphy Keeps Tiny Turtles]
Cells (function)
Mucous
Kidney (function)
Temperature (regulation)
Transport (of nutrients and minerals)
What is the daily recommendation of water?
About 6-8 glasses a day
What are the symptoms of dehydration?
[Billy Fawcet Can Dance Tonight]
Blood pressure (high)
Fatigue
Confusion
Dark urine
Thirsty
What are the fat soluble vitamins?
Vitamin A, D, K, E
What is the function of vitamin A?
Helps with vision in dim light
Keeps a healthy immune system
What is vitamin A found in?
Carrots, oily fish, apricots
What happen is you are vitamin A deficient?
Poor vision in dim lights
What is the function of vitamin D?
For healthy teeth and strong bones
What is vitamin D found in?
Oily fish, egg yolks, low fat spreads (fortified with it)
What happens if you have a vitamin D deficiency?
Can cause
1. Rickets
2. Osteoporosis
3. Osteomalacia
What is the function of vitamin E?
Helps have healthy cell walls
Decrease the risk of heart disease
Protects against free radicals
What is vitamin E found in ?
Dark leafy greens, eggs, nuts, seeds
What is the function of vitamin K?
Allows for the normal clotting of blood
What is vitamin K found in?
Cheese, green leafy vegetables, liver
What is the difference between osteoporosis, osteomalacia and rickets
Rickets- soft, weak bones in children
Osteomalacia- soft, weak bones in adults
Osteoporosis- fragile, porous bones in adults
What are the water soluble vitamins
Vitamin B and C
What is the function of B1?
Helps nervous system function
Releases energy from carbs
What is B1 found in?
Whole grains, nuts, egg
What happens if you lack B1?
Tiredness, Beriberi
What is the function of B2?
Normal growth and Healthy skin
Release energy from carbs, fat, protein
Iron metabolism
what is B2 found in?
Milk, egg, leafy greens
What happens if you lack B2?
Dry skin, sore throat
What is the function of B3?
Maintains healthy nervous system and skin
Releases energy
what is B3 found in ?
Wheat, eggs, milk, meat
What happens if you lack B3?
Pellagra:
-memory loss, dermatitis
What is the function of B9?
Healthy red blood cells
Healthy nervous system
Prevents spinal bifida in unborn babies
What is B9 found in?
Green leafy veg, brown rice, peas
What happens if you lack B9?
Megalobasitic anaemia
- tiredness, depression, weakness
What is the function of B12?
Make red blood cells
Healthy nervous system
Releases of energy
What is B12 found in ?
Meat, fish, eggs (animal products and fortified cereals)
What happens if you lack B12?
Pernicious anaemia
-tiredness, in extreme cases nerve damage
What is the function of vit C
Protects against free-radicals
Helps iron absorption
Make collagen
(normal structure of body tissues- skin, bones)
What is Vit C found in
Citrus fruits, green veg ( peppers, tomatoes, potatoes)
What happens if you lack vit C?
Scurvy
-bleeding gums
- poor wound healing
- poor iron absorption
What is the function of iron?
Form haemoglobin in red blood cells
What contains iron?
(Haem iron)- animal meats
(Non-haem iron)- beans, nuts, soya, dark leafy greens
What happens if you lack iron?
Anaemia
-tiredness, lack of energy
-poor concentration
What is the function of calcium?
Formation and maintenance of strong bones and teeth
What is calcium found in?
Milk and dairy products,
fish with edible bones,
dark green veg
What happens if you lack calcium?
Rickets, osteoporosis, osteomalacia
What is the function of phosphorus
Works with calcium (strong bones and teeth)
Helps energy metabolism
What is phosphorus found in?
Red meats, dairy products, rice, bread, nuts
What is the function of sodium?
To regulate body water concentration
Electrolyte balance
What is sodium found in?
Added in processing, preparation, preservation
(High; bacon, cheese, cured fish)
What happens if you have too much iron?
Constipation, nausea, vomiting
What happens if you have too much calcium?
Stomach pains, diarrhoea
What happens if you have too much sodium?
High blood pressure leading to heart diseases and strokes
What is the function of Fluoride
Strong teeth and protects against dental decay( caries)
what is fluorine found in?
Found in drinking water and toothpaste
What happes if you have too much fluoride?
Can lead to discolouration of teeth
What is the function of iodine
Helps thyroid hormones so metabolic rate
what is iodine found in?
Milk and diary products, oil fish
What happens if you have a lack of iodine
Low iodine can cause neck swelling
If pregnant deficiency can effect babies brain development
What is malnutrition?
An unbalanced diet with a lack of vitamin and minerals
what is under nutrition?
Not eating enough to provide the vitamins and minerals
What is over nutrition?
Eating too much food or one of two nutrients
What is a healthy balanced diet?
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
What are the 8 practical tips supplied bu the food standards Agency
- Base your meals on starchy food
- Eat lots of fruit and veg (5-7 a day)
- Eat more fish (2 portions a week, one of which is oily)
- Cut down of sat fats and sugar
- Eat less salt
- Get active to maintain a healthy weight
- Drink plenty of water
- Don’t skip breakfast
Why is 1/3 of the eat well guide carbs
They are cheap, filling, contain vitamins and minerals
Why on the eat well guide is fruit and veg 1/3 ?
They provide vitamin, minerals, fibre, antioxidants and are low density
How much fruit and veg should be eaten a day?
5 portions a day
(1 portion=. 80g fresh or 30g dried)
What are types of oily fish
Salmon, trout, sardines
What are types of white fish?
Cod, haddock, sea bass
Why should we eat more pulses in our diets?
They are lower in fat than meats and provide satiety
What is the recommended amount of red and processed meat a day?
80 grams
