Energy And Nutrition Flashcards
What are the functions of iron?
- formation of haemoglobin in red blood cells
- required for energy metabolism
- important role in immune system
Difference between haem iron sources and non-haem iron sources?
Haem sources come from meat and are easier to absorb, Non-haem sources come from plant sources
What happens if you are deficient in iron?
Anaemia (tired, weak, poor concentration, lack energy)
Functions of vitamin D
Helps to absorb calcium and keep bones strong
Sources of vitamin D
Sunlight, oily fish, eggs, fortified cereals
Function of vitamin E
Help protect cells against damage
Sources of vitamin E
Avocados, nuts, seeds
Function of vitamin K
Blood clotting, normal bone structure
Sources of vitamin K
Spinach, olive oil
Function of Vitamin B1
Release of energy, nervous system
Sources of vitamin B1
Nuts, fruits and vegetables
Function of Vitamin B2
Release of energy from carbs, protein and fat
Transport of iron
What are macronutrients?
Nutrients needed in large amounts (protein, fat, carbohydrates)
What are micronutrients?
Nutrients needed by the body in small amounts (vitamins, minerals, and trace elements)
What does RNI stand for?
Reference nutrient intake
What does EAR stand for?
Estimated average requirements (used particularly for energy)
What does LRNI stand for?
Lower reference nutrient intake (intakes below this number are certainly not enough for most people)
How much of your daily energy intake should be carbohydrates?
50% (no more than 5% of which is free sugars)
How much of your daily energy intake should be fat?
No more than 35% (no more than 11% saturated fat)
What Is the function of protein?
Growth and repair of body tissues, forms enzymes and hormones, transporting iron, growth and maintenance of muscle mass
What are proteins made of?
Amino acids
What are essential amino acids?
Amino acids that cannot be made by the body so must be eaten (8 for adults, 10 for children)
What is protein complementation?
Combining LBV’s in a meal to compensate for the EAA’s missing in one another
Function of fat in the diet?
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,
What are fats made of?
Hydrogen, carbon and oxygen atoms
Saturated fats are….
Usually solid at room temperature, ‘bad’ fats
Unsaturated fats are…
Usually liquid at room temp, classed as better fats
Monounsaturated fats
- 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
Examples of foods high in monounsaturated fats:
- olives and olive oil
- avocados and avocado oil
- nuts
- meat and milk
Polyunsaturated fats
- have 2 or more pairs of carbon atoms
- soft and oily at room temp and will not harden in fridge
Foods high in polyunsaturated fats:
-sunflower oil
- seeds
- oily fish
- EFA’S (omega 3, omega 6)
Examples of HBV’S
Eggs, soya beans, chicken
Functions of carbohydrates
Provide energy for physical activity, provide fibre, provide energy to maintain bodily functions
What are the two main types of carbohydrates?
Disaccharides, monosaccharides
Monosaccharides…
Simplest form of carbohydrate (glucose, fructose)
How much red meat should you eat a day?
80g
Why should the yellow section of the eatwell guise make up 1/3 of the food eaten?
They are cheap, filling, energy giving, provide fibre
Function of water:
- 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
Why should the yellow section of the eatwell guide (potatoes, breads rice, pasta etc) make up a third of food eaten
They are cheap, filling, energy giving, provide fibre, calcium
Why should the green section of the eatwell guide (fruit and vegetables) make up a third of food eaten?
They give vitamins, minerals, fibre, antioxidants and have low energy density so less calories
What are the best ways to cook vegetables?
Steamed or microwaved or stir fry (doesn’t reduce vitamin C)
What is the dietary recommendation for fish consumption
Eat fish twice a week, one 140g portion is oil e.g. salmon, anchovies
Why should oily fish be eaten every week?
They have omega 3 fatty acids
Ways to increase fish consumption in diet
- swap meat with fish
- add as a pizza topping
- add to pasta
- sandwich filling
What is the recommended limit for red meat?
80g a day
Function of iron
- Formation of haemoglobin in red blood cells
- required for energy metabolism
- important role in immune system
Function of calcium
- formation and maintenance of strong bones and teeth
- functioning of nervous system and muscles
- blood clotting, heart regulation
What happens if deficient in calcium
Osteoporosis - fragile bones
Osteomalacia - soft, weak bones in adults
Rickets - soft weak bones in children
Function of phosphorus
- structure of bones and teeth
- prevents depression
- prevents tiredness
Sources of phosphorus
Red meat
Dairy products
Fish
Poultry
Function of sodium
- regulates body water content and electrolyte balance
- vital for nerve transmission
- absorption of some nutrients from the gut
Sources of sodium
Present in small amounts in raw food
- often added as salt during processing, preparation, preservation
Function of fluoride
Strong teeth and protects against dental decay
(Only a little is required)
Function of iodine
- makes thyroid hormones
- help keep cells and metabolic rate healthy
Sources of iodine
- milk and dairy products
Why is iron added into flour by law?
Flour is affordable and routinely eaten so adding iron reduces public risk of deficiency for those who don’t want iron rich foods
How much iron does a pregnant woman need?
14.8mg per day
What does malnutrition mean?
Used to describe an unbalanced which starts to affect the health
- this could be under nutrition and over nutrition
