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FN: Nutrition Flashcards

1
Q

What are the main 3 function of protein

A
  1. Growth and repair of muscles
  2. Maintenance of cells and body tissues such as muscle, cell membranes and nails
  3. Secondary source of energy-If protein is not needed then it will be converted into fat and stored
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2
Q

What are 2 examples of essential amino acids

A

Lysine and Valine

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3
Q

How much protein do 1-3 year olds need?

A

15g

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4
Q

What is kwashiorkor

A

A disease if you are protein deficient in which your stomach becomes very swollen

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5
Q

Where do carbohydrates come from

A

They are made by plants during photosynthesis `

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6
Q

What are the 3 types of monosaccharides

A

1) Glucose
2) Fructose
3) Glactose

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7
Q

What are the 3 types of diasaccharides

A

1) Sucrose
2) Lactose
3) Maltose

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8
Q

What are the 4 types of polysaccharides

A

1) Starch
2) Dextrin
3) NSP
4) Pectin

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9
Q

How are carbohydrates absorbed

A

Enzymes break them down into base units that are glucose and absorbed into the bloodstream.

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10
Q

What sugars are soluable

A

All of them

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11
Q

What is the only function of sugar in the body

A

To provide energy

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12
Q

What are the 2 types of sugar

A

Intrinsic- Naturally occuring within food
Extrinsic- Added to food to make them sweeter

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13
Q

How much sugar should people consume

A 
4-6 = 19g 
7-10 = 24g 
11+ = 30g
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14
Q

What is glycaemic index

A

The ranking of food depending on quickly they are absorbed into the blood. Foods that are absorbed quickly have a high GI ranking and foods that are absorbed slowly a low ranking.

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15
Q

What are the 9 function of sugar

A

1) Taste (Sweetness)
2) Colour
3) Texture
4) Raising Agent
5) Preservation
6) Fermentation
7) Coagulation
8) Foaming
9) Enzymic Browning

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16
Q

What are the 4 main disadvantages of artificial sweeteners

A

1) They lack bulk so can make things like cakes very dense
2) They have a higher melting point
3) They have a distinct aftertaste
4) They provide no energy

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17
Q

What is NSP made up from

A

Many glucose molecules

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18
Q

How much NSP does an adult need a day

A

30g

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19
Q

How does insoluble NSP help your digestive system

A

It passes through your bowel absorbing water and increases the bulk of any waste. This makes stools softer and easier to manage

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20
Q

How does NSP help people with diabeties

A

It is a complex carbohydrate which means the body take longer to break it down giving a constant supply on energy and keeping blood sugar levels level

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21
Q

What are the 3 best examples of insoluble NSP

A

1) Wholemeal cereal
2) Wholemeal bread
3) Oats

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22
Q

How is soluble NSP good for the body

A

It lowers cholesterol in the blood and reduces the risk of heart disease

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23
Q

What soluble NSP do oats contain that lower cholesterol

A

Beta-glucan

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24
Q

What are the 3 best examples of soluble NSP

A

1) Barley
2) Rye
3) Oats

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25
Q

What happens if there is excess NSP within the stomach

A

It can leave you feeling bloated and creates phytates the prevent the absorption of iron and calcium

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26
Q

How much protein do 4-6 year olds need

A

20g

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27
Q

How much protein do 7-10 year olds need

A

28g

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28
Q

How much protein do 11-14 year olds need

A

42g

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29
Q

How much protein do 15-50 year olds need

A

55g

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30
Q

How much protein do people over 50 need

A

53g

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31
Q

What are the 5 main purposes of water within the body

A

1) Transporting nutrients within blood
2) Removing waste products in the form of urine and faeces
3) Regulating body temperature (Sweating)
4) Aiding digestion and preventing constipation
5) Acting as a lubricant and shock absorber within joints

32
Q

Apart from water what other fluids count towards your water intake

A

1) Milk
2) Tea
3) Fresh fruit such as celery, watermelon ad celery

33
Q

How much water should people consume a day

A

2L or 6-8 glasses

34
Q

What factors affect how much water people need

A

1) Humidity
2) Room temperature
3) Exercise

35
Q

What are 6 main symptoms of dehydration

A

1) Thirstiness
2) Dry and sticky mouth and throat
3) Feeling tired
4) Losing concentration
5) Dizziness
6) Headaches

36
Q

What happens if you have too much water

A

It causes hyponatremia which is when sodium in the blood drops to a dangerously low level which is damaging due to sodium is needed to contract muscles and sending nerve impulses

37
Q

What is an amino acid

A

Chains that form together to make proteins

38
Q

How many types of amino acids are there

39
Q

What are the 3 things do vitamin C does to the body

A

1) Helps body absorb iron
2) maintain collagen which binds body cells together
3) Anti-Oxidant

40
Q

What foods are high in vitamin C

A

Citrus fruits, vegetables and trace amounts in milk and liver

41
Q

What 2 things do iron do to the body

A

1) Makes haemoglobin
2) Absorbs Vitamin C

42
Q

Where is vitamin C held in the body

A

It is not stored

43
Q

What are 7 foods that are high in iron

A

1) Red meat
2) Offal
3) Fortified wholemeal flour
4) Green leafy vegetables
5) Egg yolk
6) Plain chocolate
7) Dried apricots

44
Q

What is a vitamin C deficency

45
Q

What is a iron deficency

46
Q

What vitamin complements calcium

47
Q

Functions of fat

A
  • Energy (1g = 9 kcal)
  • Insulation
  • Protects vital organs
  • Essential in hormone production
48
Q

Deficiency of fat symptoms

A
  • Lack of fat soluble vitamins
  • Night blindness
  • Brittle nails
  • Depression
49
Q

How does vegetable oil become a trans fat

A

Hydrogenation

50
Q

Benefits to trans fats

A

Suitable for vegetarians, increase shelf life and are cheaper than animal fats

51
Q

State of unsaturated fats

A

Normally liquid at room temperature

52
Q

Types of unsaturated fats

A
  • Monounsaturated
    • Polyunsaturated
53
Q

Benefits omega-3

A
  • Prevent blood clotting
  • promote a healthy heart rhythm
  • Improve chances of surviving a heart attack
  • Helps with brain function
  • Helps against depression
  • Helps eye development in infants
54
Q

Types of cholestrol

A
  • LDL - unhealthy
  • HDL - Healthier that reduces the risk of heart attacks and strokes
55
Q

Define plasticity

A

The ability of fat to soften over a range of temperatures and be shaped and spread with light pressure

56
Q

How does fat help with shortening in cooking

A
  • Flour particles become coated in a layer of the waterproof fat
  • When water is added, it prevents the formation of long gluten chains
  • Gives the light and crumbly texture
57
Q

How do fats help with aeration in cooking

A
  • Creaming is when sugar and fats are beaten and it traps air
  • Creates a foam
  • Gives a lighter texture
58
Q

Name of vitamin A

59
Q

Name of vitamin B1

60
Q

Name of Vitamin B2

A

Riboflavin

61
Q

Name of Vitamin B3

62
Q

Name of VItamin B5

A

Pantothenic Acid

63
Q

Name of vitamin B7

64
Q

Name of vitamin B9

65
Q

Name of vitamin B12

66
Q

Name of vitamin C

A

Ascorbic acid

67
Q

Fat soluble vitamins

68
Q

Calcium

  • Need
  • Sources
  • Over-consumption
  • Deficiency
A
  • Strong bones and teeth, healthy nerves and muscles, and blood clotting
  • Milk, cheese, tofu, bread green leafy veg
  • Increased risk of kidney stones
  • Rickets and osteoporosis, can slow blood clotting
69
Q

Iron

  • Need
  • Sources
  • Over-consumption
  • Deficiency
A
  • Form haemoglobin
  • Dark green leafy veg and meat (especially liver and kidney)
  • Stomach pains, nausea and constipation
  • Anaemia
70
Q

Potassium

  • Need
  • Sources
  • Over-consumption
  • Deficiency
A
  • Good cardiovascular health and controlling balance of fluide. Works with sodium to control muscles and nerves
  • Fruit (like bananas) veg, pulses, nuts and seeds
  • Nausea, stomach pain, weak muscles and irregular heartbeat
  • Irregular heartbeat, paralysis and heart faliure
71
Q

Magnesium

  • Need
  • Sources
  • Over-consumption
  • Deficiency
A
  • Release energy from food and for healthy bones
  • Green leafy veg, nuts, seeds and dark chocolate
  • Nausea and diarrhoea
  • Nausea, lack of appetite and weak muslces
72
Q

2 Trace elements in our diet

A

Fluorine and Iodine

73
Q

Deficiency of Vitamin A - Retinol

A

Night blindness, stunted growth and weaker immune system

74
Q

Vitamin B1 Deficiency - Thiamine

A

Beri Beri - muscle wasting disease

75
Q

Functions of Vitamin C

A

Help body absorb iron, maintain collagen and an antioxidant

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