food and nutrition Flashcards by Kulthum Chogle

what are the nutrients

-carbs
-proteins
-lipids
-fibre
-water
-nutrients are the building blocks of whole foods and they have specific functions in our bodies
-we need 40 nutrients in various quantities for energy growth, maintenance and repair of body tissues

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what nutrients can be classified in two groups

-macronutrients: needed in large quantities (proteins, carbs, lipids and water)
-micronutrients: needed in small quantities (vitamins and minerals)

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what are the functions and sources of macronutrients = proteins

functions of proteins
-forms part of all body cells, tissues, blood, enzymes, antibodies, nails, skin, hair and hormones
-needed for growth, repair and maintenance
-supplies enemy
-one gram supplies 17 kilojoules

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what are the two types of amino acids

essential: provided by food
non essential: provided by the body

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what are the complete proteins

-contain all essential amino acids
-have high biological value
-are found in foods of animal origin (soya bean)

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what are the incomplete proteins

lack essential amino acids
-have low biological value
-found in plant origin foods

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what are plant based proteins

-legumes
-seeds and nuts
-cereal products

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what are animal based proteins

-meat
-fish
-eggs
-milk and milk products

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what is the protein deficiency

-deficient in protein causes stunted growth.
-oedema as a result of an imbalance of fluid in the body

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what is the protein excess

-diet that contains too much protein
-risk in cardiovascular disease
-obesity
-kidney problems

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what are carbohydrates

carbohydrates
monosaccharides: singular or simple sugars
disaccharides: double sugars (2 monosaccharides)
polysaccharides: large complex molecules
-starch, fibre, glycogen (glucose is stored as glycogen in the liver)
what are examples of disaccharides
-sucrose (cane sugar) = glucose + fructose
-maltose (malt sugar) = glucose + glucose
-lactose (milk sugar) = glucose + galactose

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what is the function of starch and sugar

-blood carries glucose to body cells where it provides the main source of energy
-makes us fuller for longer

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what are the sources of starch

found in plant based foods (bread, maize, rice)

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what is starch deficiency

-lack of energy

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what is starch and sugar excess

-excess carbs are converted to glycogen and stored in the liver and muscle where it’s used for body energy.
-it can be converted to fat cells
-too much sugar and result in obesity and tooth decay

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what is fibre

-unbroken carbs pass through the colon where they are partially broken by the good bacteria.

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what are the functions of fibre

-absorbs water, for stools
-increases the feeling of fullness
-helps to control the levels of blood glucose in diabetics
-lowers blood cholesterol levels, reducing risk of coronary heart disease

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what are the sources of fibre

-fibre found in bran in cereals, legumes, seeds

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what is the deficiency of fibre

-inadequate faecal bulk, which leads to constipation and even colon cancer

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what is the excess of fibre

-bowel discomfort
-decrease the absorption of calcium, magnesium, phosphorus and iron

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what are lipids (fats and oils)

-made of triglycerides = unit of glycerol and three fatty acids
-saturated (solid) -animal products
-mono unsaturated (liquid) -olive, canola, peanut oil
-poly unsaturated fatty acid

what are the functions of lipids

-provide a concentrated form of energy 1g = 38 kilojoules
-fat under skin serves as an insulator, protects organs
-carry fat soluble vitamins
-essential for growth, brain and cell development
-they have a high satiety value and make foods palatable

what are the sources of lipids

-animal: meat, fish, eggs
-plant: oils, margarine, salad dressing

deficiency of lipids

-deficit in weight and height

what is the excess of lipids

-may lead to weight gain and obesity -raises blood cholesterol -links w cancer development

what is water

-nutrient essential for life -makes up 60% of the body

what is the function water

-large part of blood consists of water -solvent in which nutrients are digested, absorbed and transported -keeps skin moist and supple -lubricates joints and muscles membranes -controls body temperature

what is the deficiency of water

-concentrated urine, constipated -tiredness, headaches and dehydration

what is the excess of water

-strain on the kidneys

what is the macro minerals: calcium and phosphorus

-calcium and phosphorus: builds strong teeth and bones (function) -milk, dark green leafy vegetables (sources) -rickets (deficiency) -impaired kidney function (symptoms of excess)

what are the macro minerals: magnesium

-magnesium: essential for cells, muscles and nerve function (function) -dark green leafy vegetables, legumes, nuts (sources)

what are macro minerals: potassium

-potassium: helps control blood pressure (function) -fruits, vegetables, milk, meat (sources) -high blood pressure (deficiency)

what are micro minerals: iron

-iron: haemoglobin which carries oxygen from lungs to body cells (function) -meat, legumes (sources) -anaemia (deficiency) -abnormal liver function (symptoms of excess)

what are micro minerals: fluoride

-fluoride: strengthens teeth (function) -water, tea, salt water fish (sources) -discolouration of teeth (symptoms of excess)

what are micro minerals: zinc

-zinc: needed for growth and immunity (function) -meat, liver, egg yolk (sources) -impaired growth, reduced immune function (deficiency)

what are the fat soluable and water soluble vitamins

vitamins -fat soluble :ADEK -dissolve in fats -supplies stored body -water soluable -B & C -dissolve in water -not stored in body

what is vitamin D

vitamin D -calciferol -plays a role in absorption and metabolism of calcium (function) -oily fish, milk and margarine (sources) -rickets and osteoporosis

what is folic acid

folic acid -needed for production of red blood cells (function) -liver, green leafy vegetables (source) -anaemia (deficiency)

what are the nutritional needs of young adults (girls and boys)

nutritional needs of young adults energy: maintaining health protein: sufficient growth vitamins: new cell growth iron: boys (mature sexually) :girls (menstruation)

what is food fortification

food fortification -strengthening foods with vitamins and minerals

what’s enrichment

enrichment -addition of nutrients for nutritional value

what’s nurification

nutrification -addition of essential nutrients to improve nutrition value

what’s restoration

restoration -addition of essential nutrients to replaces losses that occur during food manufacturing

what’s standardisation

standardisation -addition of essential nutrients to compensate for naturally occurring variations in nutrient levels

what’s food contaminantion

food contamination cause of food contamination -food comes into contact with micro organisms, chemical or physical hazards

what is microbiological contamination

-pathogenic bacteria that may cause food poisoning grow best in foods with a high protein and liquid content.

what is cross contamination

-transfer of bacteria from contaminated food to other foods

what’s the prevention of microbiological contamination

-store food at safe temperatures -handle food as little as possible -drink only clean water -keep cooked and raw foods apart

what’s malnutrition

-too much or too little of a particular food

what’s food poisoning

symptoms of food poisoning -stomach cramps, nausea, vomiting over a 24 - 72 hr period

what are the causes of food poisoning

causes of food poisoning -bacteria grow and multiply in food -bacteria grows in the body -bacteria produces toxins while multiplying in food -viruses reproduce in living cells

how to treat food poisoning

how to treat food poisoning -stay hydrated -eat small amounts of food -eat foods high in potassium -take probiotics -rest