Energy And Nutrition Flashcards
PAL
Physical Activity Level, determines how active you are + energy used for all types of movement.
BMR
Basal Metabolic Rate, amount of energy we need for all bodily functions + rate at which person uses energy to maintain basic functions of body e.g breathing.
Factors Influencing Energy Requirements
Gender, life stage (age), pregnancy/lactation, size/body weight/genetics, occupation, lifestyle + deficiency/excess.
Energy Density
Energy (kcal) ÷ Weight (g) + affected by water, fat + fibre.
Positive Energy Balance
Too much energy + not enough physical activity/low BMR leads to gain in weight = overweight/obesity.
Negative Energy Balance
Insufficient energy from food + too much physical activity/high BMR food leads to loss in weight = underweight.
1g Protein
4kcal.
1g Carbohydrate
3.75kcal.
1g Fat
9kcal.
1g Alcohol
9kcal.
Total Carbohydrates
All starches, sugars + dietary fibre.
Total Fat
Includes all fats, including un/saturated, mono- + polyunsaturated fats + high blood cholesterol: risk factor for coronary heart disease.
Non Starch Polysaccharide (NSP)/Dietary Fibre
Amount of fibre per day: 11-16 years=25g + 17 years + over=30g + non-digestible, so passes through digestive system, absorbing moisture of way, bulking out faeces + material from plants.
Salt
Target salt intakes set for adults + children don’t represent idea/optimum consumptions levels but achievable population goals - 6g per person over age of 11.
Amino Acids
Smallest units of protein + there are 20 in total (8 are essential).
Anaemia
Deficiency disease caused by lack of iron in diet + adolescent girls + females need more iron than males as there’s loss of iron through menstruation.
Vitamin C
Main sources from citrus fruits e.g lemon + green vegetables e.g spinach, deficiency leads to poorer iron absorption + scurvy in infants + older adults, helps iron + calcium absorption, makes collagen, acts as antioxidant + forms connective tissue.
Healthy, Balanced Diet
Diet that provides adequate amounts of nutrients + energy for growth + maintenance of good health in correct proportion for individuals.
Beta Carotene
Makes up vitamin A with retinol (animal sources) + plant sources + gives yellow, orange + red fruits + vegetables their colour e.g peppers.
Carbohydrate
Major source of energy for body (1g=3.75kcal) + can be divided into simple carbohydrates (sugars) + complex carbohydrates.
Cardiovascular Disease
General term for conditions affecting heart/blood vessels + usually associated with build-up of fatty deposits inside arteries + increased risk of blood clots.
Vitamin B12
Found only in animal products e.g meat, forms red blood cells, normal functioning of nervous system, deficiency rare, but vegans may need to take supplements + could lead to nerves not working properly.
Protein Complementation
LBV foods are combined in meal to provide all essential amino acids e.g hummus + pitta bread/beans on toast.
Coronary Heart Disease
Occurs when flow of oxygen-rich blood to heart muscle is blocked/reduced, puts increased strain on heart + can lead to: heart attacks + heart failure.
Dehydration
Medical condition resulting from insufficient water in diet.
Type 1 Diabetes
Usually diagnosed in young adulthood + controlled by injections/pumps (no cure), lack of insulin + main focus is balance between food intake + insulin injections (blood glucose levels).
Type 2 Diabetes
Treated by lifestyle changes, normal in older people, higher chance of developing it if overweight/obese, focus on controlling weight, diet + exercise + body either can’t produce insulin/insulin that is produced doesn’t work.
Disaccharide
Two monosaccharides combined.
Diverticular Disease (Diverticulitis)
Conditions that affect large intestine (bowel), causing tummy (abdominal) pain + caused by small bulges/pouches in walls of intestine due to lack of fibre in diet.
Dietary Reference Values (DRV)
Series of estimates of amounts of energy + nutrients needed by different groups of healthy people in UK population.
Estimated Average Requirements (EAR)
Average amount of nutrient needed - energy (kcal).
The Eatwell Guide
Designed by Public Health England, visual healthy eating model to encourage people to eat correct proportions of food to achieve balanced diet.
Essential (Indispensable) Amino Acids
8 amino acids that can’t be made by body so must be supplied in diet.
Essential Fatty Acids (EFAs)
Small unit of fat that must be supplied in diet as important for body to make it function efficiently, most common types of polyunsaturated fatty acids + can’t be made by body.
Fat Soluble Vitamins
A, D, E + K.
Vitamin B9 (Folic Acid)
Man made, essential for formation of red blood cells, foetal development - reduces risk of neural defects in unborn babies (foetuses) e.g spina bifida, good sources: dark, green, leafy vegetables, oranges + fortified cereals + deficiency leads to anaemia, tiredness + depression.
Fortification
Addition of nutrients to food product to improve its nutritional value/replace those lost in processing.
Free (Extrinsic) Sugars
Added to foods + drinks by manufacturers, cooks/consumers, not bound to cellular structure: you can see them, e.g (caster, granulated, brown etc - sucrose) added to cakes, biscuits + desserts, found naturally in honey, syrups + fruit juice, no more than 5% of your energy should come from these + BAD ❌.
High Biological Value Proteins (HBV)
Proteins mainly found in animal foods, contain all 8 essential amino acids + good sources include: fish, cheese, eggs, meat, milk + odd one out is soya - plant source.
High Blood Pressure
Caused by too much salt in diet, lack of exercise (very sedentary lifestyle - no exercise) + 3 times more likely to suffer from stroke or coronary heart disease if left undetected - easy to do as no symptoms.
Hydrogenation
Process of adding hydrogen to oils to make them into solid fats.
Invisible Fats
Foods containing fat, which can’t be seen that form part of product that we eat e.g milk/cheese, nuts or chocolate.
Low Biological Value Proteins (LBV)
Proteins that don’t contain all 8 essential amino acids as have 1 or more of them missing e.g vegetables, cereals + pulses.
Lipids
Biological name for fats + oils.
Macronutrients
Nutrients that are needed in large amounts by body, measured in grams (g) + split into 3 categories: protein, carbohydrates + fat.
Micronutrients
Nutrients that are needed in small amounts by body in small amounts, measured in milligrams (mg) + split into vitamins + minerals.
Monosaccharide
Simplest form of carbohydrate (simple sugar).
Vitamin B3
Functions: helps with releasing energy from food, healthy skin + normal functioning of nervous system, good sources: meat, eggs + dairy products + deficiency can lead to dementia, diarrhoea + problems with excessive intake rare.
Non Free (Intrinsic) Sugars
Contained within cellular wall of plants, examples: fruit + vegetables + lactose in dairy products + classed as GOOD ✅.
Obesity
Has BMI over 30, increases risk of coronary heart disease + Type 2 Diabetes + excessive fatness, measured as ratio of weight to height.
Osteomalacia
Caused by lack of vitamin D in adults + leads to soft + weak bones.
Polysaccharide
Disease in which bones start to lose minerals (bone mineral density + bone mass decreases) + their strength, causing them to break easily.
Polysaccharide
Many monosaccharide molecules joined together.
Polyunsaturated Fat
Fat molecule with more than one hydrogen space, soft + oily at room temperature + won’t harden in fridge, good sources: oily fish, sunflower oil + vegetable oil spreadable fats, most common types are EFAs, help reduced blood cholesterol levels + have functions in growth, development + health + 2 most important ones are omega 3 + 6.
Retinol
Animal source of vitamin A + good sources include offal, milk + butter (animal products).
Rickets
Caused by lack of vitamin D + calcium in children, affects child’s growth + strength of bones developing properly + caused their legs to be bowed (curvy).
Reference Nutritional Intake (RNI)
Used for macronutrients, vitamins + minerals + are amount of nutrients that is enough for most people in group, but not minimum targets.
Vitamin B2
Releases energy from carbohydrates, protein + fat, transport + metabolism of iron in body + normal growth + healthy skin, good sources: green vegetables, milk + eggs + no deficiency related disease, but tongue, lips + skin become affected when body is low.
Satiety
Feeling full after eating - starch helps this.
Saturated Fats
Each carbon atom is combined with 2 hydrogen atoms, too many raises blood cholesterol (risk factor for coronary heart disease), foods high: butter, fatty cuts of meat + hard cheese + BAD ❌.
Soluble Fibre
Slows down digestive process + absorption of carbohydrates, so makes us feel full for longer, helps to control blood sugar levels + can also help lower blood cholesterol levels + good sources: oats e.g in porridge, peas + lentils.
Vitamin B1
Helps with real ease of energy from carbohydrates, helps body grow + normal functioning of nervous system + heart, good sources: meats (especially pork), fruit + vegetables + fortified cereals + deficiency can lead to anorexia, fatigue + weakness of legs.
Unsaturated Fats
Fatty acid with at least one double bond in acid chain, can be classified as monounsaturated + polyunsaturated, replacing saturated fats with unsaturated fats in diets benefits hearth health + GOOD ✅.
Visible Fats
Foods that contain fat that is clearly visible e.g fatty cuts of meats, butter + skin on poultry.
Water Intoxication
Can potentially cause life-threatening hyponatraemia (concentration of sodium in blood gets too low) + sever cases can man coma, brain swelling + lung congestion.
Water Soluble Vitamins
B + C.
Symptoms of Diabetes
Tiredness, increase thirst + hunger, unexpected weight loss + pain in legs.
Symptoms of Dehydration
Dark coloured urine, headaches, fatigue, dry throat + dizziness.
Vitamin A
Two sources: animal + plants - retinol + beta carotene respectively.
Monounsaturated Fats
Fat molecule with 1 hydrogen space, soft at room temperature but will harden when put in fridge, good sources: oily fish, olives + olive oil + avocados + avocado oil + help to lower blood cholesterol, reduce risk of diabetes + linked with lower risk of cancer.
Omega 3
Reduces blood pressure + risk of cardiovascular disease + found in oil fish (trout, salmon, mackerel etc).
Omega 6
Found in vegetable oils + spreads + nuts + can reduce risk of heart disease.
Plasticity
Ability of fats to be spread, manipulated + shaped, lower melting point for product + can be spread straight from fridge e.g margarine.
