Food and Nutrition Flashcards
What are the 5 nutrients that are important in a balanced diet?
Protein, Carbohydrate (starch), Lipids (fats and oils), vitamins and minerals
plus Fibre and water
Where do you find proteins and what are they important for?
Eggs, meat and fish
They are vital for growth and to repair damage
Where do you find carbohydrates and what are they important for?
Bread, potatoes, cereals
They are used for energy (like fuel for the body)
Where do you find lipids and what are they important for?
Butter, cooking oil, cream
Important for insulation and energy. They are a store of energy which your body uses if you run out of carbohydrates.
Where do you find vitamins and what are they important for?
Vitamins D, E, B , C
Find them in fruits and veg and cereals.
Only needed in small amounts but keep many vital processes happening.
What are some examples of minerals, where do you find them and what are they important for?
Minerals in our bodies include iron (blood), calcium (teeth and bones), sodium (nerves)
Where do you find fibre and what is it important for?
In fruits and veg, cereal, bread
Helps food move through your digestive system
What is water important for?
To keep ourselves hydrated as we are made up of about 75% water. All our chemical reactions take place in water e.g. digestion
Give examples of health problems an unbalanced diet can cause
Obesity which can lead to such problems as high blood pressure, heart disease and diabetes.
Starvation and deficiency diseases. Starvation can lead to slow growth in children, More likely to get infections, irregular periods in woman.
Deficiency diseases happen when people don’t get enough vitamins and minerals e.g. scurvy
What does the amount of energy you need depend on?
Your weight (body mass) and level of activity
Every cell in your body needs energy, the bigger you are (the more cells you have) the more energy you need.
How many kj of energy per kg per hour do you need?
You need 5.4kj of energy every hour
What is the equation to calculate daily basic energy requirement (BER)
Daily BER = 5.4 X 24 HOURS X BODY MASS (KG)
If you are an active person will you need extra energy above the daily BER?
Yes
