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F&N > Energy And Nutrition > Flashcards

Energy And Nutrition Flashcards

1
Q

What are the functions of iron?

A
  • formation of haemoglobin in red blood cells
  • required for energy metabolism
  • important role in immune system
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2
Q

Difference between haem iron sources and non-haem iron sources?

A

Haem sources come from meat and are easier to absorb, Non-haem sources come from plant sources

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3
Q

What happens if you are deficient in iron?

A

Anaemia (tired, weak, poor concentration, lack energy)

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4
Q

Functions of vitamin D

A

Helps to absorb calcium and keep bones strong

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5
Q

Sources of vitamin D

A

Sunlight, oily fish, eggs, fortified cereals

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6
Q

Function of vitamin E

A

Help protect cells against damage

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7
Q

Sources of vitamin E

A

Avocados, nuts, seeds

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8
Q

Function of vitamin K

A

Blood clotting, normal bone structure

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9
Q

Sources of vitamin K

A

Spinach, olive oil

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10
Q

Function of Vitamin B1

A

Release of energy, nervous system

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11
Q

Sources of vitamin B1

A

Nuts, fruits and vegetables

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12
Q

Function of Vitamin B2

A

Release of energy from carbs, protein and fat
Transport of iron

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13
Q

What are macronutrients?

A

Nutrients needed in large amounts (protein, fat, carbohydrates)

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14
Q

What are micronutrients?

A

Nutrients needed by the body in small amounts (vitamins, minerals, and trace elements)

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15
Q

What does RNI stand for?

A

Reference nutrient intake

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16
Q

What does EAR stand for?

A

Estimated average requirements (used particularly for energy)

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17
Q

What does LRNI stand for?

A

Lower reference nutrient intake (intakes below this number are certainly not enough for most people)

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18
Q

How much of your daily energy intake should be carbohydrates?

A

50% (no more than 5% of which is free sugars)

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19
Q

How much of your daily energy intake should be fat?

A

No more than 35% (no more than 11% saturated fat)

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20
Q

What Is the function of protein?

A

Growth and repair of body tissues, forms enzymes and hormones, transporting iron, growth and maintenance of muscle mass

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21
Q

What are proteins made of?

A

Amino acids

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22
Q

What are essential amino acids?

A

Amino acids that cannot be made by the body so must be eaten (8 for adults, 10 for children)

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23
Q

What is protein complementation?

A

Combining LBV’s in a meal to compensate for the EAA’s missing in one another

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24
Q

Function of fat in the diet?

A

Provide a concentrated form of energy, provides essential fatty acids, carries fat soluble vitamins, surround and protect vital organs and insulates the body to keep it war,

25
Q

What are fats made of?

A

Hydrogen, carbon and oxygen atoms

26
Q

Saturated fats are….

A

Usually solid at room temperature, ‘bad’ fats

27
Q

Unsaturated fats are…

A

Usually liquid at room temp, classed as better fats

28
Q

Monounsaturated fats

A
  • a pair of carbon atoms with only one hydrogen atom
  • soft at room temp
  • can help lower blood cholesterol, reduce risk of diabetes, lower rate of cancer
29
Q

Examples of foods high in monounsaturated fats:

A
  • olives and olive oil
  • avocados and avocado oil
  • nuts
  • meat and milk
30
Q

Polyunsaturated fats

A
  • have 2 or more pairs of carbon atoms
  • soft and oily at room temp and will not harden in fridge
31
Q

Foods high in polyunsaturated fats:

A

-sunflower oil
- seeds
- oily fish
- EFA’S (omega 3, omega 6)

32
Q

Examples of HBV’S

A

Eggs, soya beans, chicken

33
Q

Functions of carbohydrates

A

Provide energy for physical activity, provide fibre, provide energy to maintain bodily functions

34
Q

What are the two main types of carbohydrates?

A

Disaccharides, monosaccharides

35
Q

Monosaccharides…

A

Simplest form of carbohydrate (glucose, fructose)

36
Q

How much red meat should you eat a day?

A

80g

37
Q

Why should the yellow section of the eatwell guise make up 1/3 of the food eaten?

A

They are cheap, filling, energy giving, provide fibre

38
Q

Function of water:

A
  • enables cells to function properly
  • helps regulate body temp
  • transports nutrients around the body
  • required to help remove faeces/ keep it soft
  • provides minerals/fluoride
39
Q

Why should the yellow section of the eatwell guide (potatoes, breads rice, pasta etc) make up a third of food eaten

A

They are cheap, filling, energy giving, provide fibre, calcium

40
Q

Why should the green section of the eatwell guide (fruit and vegetables) make up a third of food eaten?

A

They give vitamins, minerals, fibre, antioxidants and have low energy density so less calories

41
Q

What are the best ways to cook vegetables?

A

Steamed or microwaved or stir fry (doesn’t reduce vitamin C)

42
Q

What is the dietary recommendation for fish consumption

A

Eat fish twice a week, one 140g portion is oil e.g. salmon, anchovies

43
Q

Why should oily fish be eaten every week?

A

They have omega 3 fatty acids

44
Q

Ways to increase fish consumption in diet

A
  • swap meat with fish
  • add as a pizza topping
  • add to pasta
  • sandwich filling
45
Q

What is the recommended limit for red meat?

A

80g a day

46
Q

Function of iron

A
  • Formation of haemoglobin in red blood cells
  • required for energy metabolism
  • important role in immune system
47
Q

Function of calcium

A
  • formation and maintenance of strong bones and teeth
  • functioning of nervous system and muscles
  • blood clotting, heart regulation
48
Q

What happens if deficient in calcium

A

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

49
Q

Function of phosphorus

A
  • structure of bones and teeth
  • prevents depression
  • prevents tiredness
50
Q

Sources of phosphorus

A

Red meat
Dairy products
Fish
Poultry

51
Q

Function of sodium

A
  • regulates body water content and electrolyte balance
  • vital for nerve transmission
  • absorption of some nutrients from the gut
52
Q

Sources of sodium

A

Present in small amounts in raw food
- often added as salt during processing, preparation, preservation

53
Q

Function of fluoride

A

Strong teeth and protects against dental decay
(Only a little is required)

54
Q

Function of iodine

A
  • makes thyroid hormones
  • help keep cells and metabolic rate healthy
55
Q

Sources of iodine

A
  • milk and dairy products
56
Q

Why is iron added into flour by law?

A

Flour is affordable and routinely eaten so adding iron reduces public risk of deficiency for those who don’t want iron rich foods

57
Q

How much iron does a pregnant woman need?

A

14.8mg per day

58
Q

What does malnutrition mean?

A

Used to describe an unbalanced which starts to affect the health
- this could be under nutrition and over nutrition

F&N (6 decks)

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