food and nutrition Flashcards
factors affecting food choces
lifestyle nutritional value cost culture religion availability foods in season advertising personal likes and dislikes
Functions of food
helps the body to grow
provides body with energy and warmth
protects the body against disease.
nutrient
chemical in food that nourishes the body, Eg protein
composition
what the nutrient is made up of
source
a food that contains the nutrient
function
what it does in the body
rda
amount of the nutrient we should eat each day
deficiency disease
ill effects caused by lack of the nutrient
six types of nutrients
Macronutrients: Proteins, fats, carbohydrates
micronutrients: vitamins, minerals, water.
composition of protein
proteins are made up of amino acids,
Amino acids are small units that are attached by together like beads on a necklace.
Contains elements carbon, oxygen, hydrogen and nitrogen. Nitrogen is needed for growth.
classifications of protein + sources
HBV: Soya, meat, fight, eggs, milk/dairy.
LBV: Peas, beans, lentils, nuts, whole cereals.
functions of protein
It helps the body cells to grow.
it helps the body repair damaged cells.
It forms hormones and enzymes,
protein is used for heat and energy when there is no energy left.
protein RDA
Adults need a gram of protein for every kg they weigh.
Eg if a person weighs 50g, they need 50g of protein per day.
FAT COMPOSITION
fats are made from fatty acids and glycerol,
Each glycerol is attached to three fatty cpacids.
Glycerol and fatty acids contain the elements carboh, hydrogen and oxygen.
Classification of fats + sources
saturated fats : butter meat milk cheese eggs
unsaturated fats: sunflower oil olive oil rapeseed oil nuts seeds
functions of fat
fats provide heat and energy
contains fat-soluble vitamins A D E and K
Layer of fat under the skin insulates the body
gives a feeling of fullness and delays hunger
carbohydrates composition
made up of simple sugars eg glucose.
Simple sugars are joined together to form starch.
Contains elements carbon, hydrogen and oxygen.
classifications of carbohydrates + sources
sugars: Fruit jam ice cream honey cakes
starches: cereals potatoes root veg pulse veg
dietary fibre: fruit veg brown rice brown bread
functions of carbohydrates
provides heat and energy
fibre helps the movement of food through the body
fibre gives a feeling of fullness
fibre
fibre absorbs water and becomes bulky in the intestine. This prevents bowel diseases and constipation.
RDA of carbohydrates
30g
Vitamins classifications
Water soluble: b-group vitamins, vitamin c
Fat soluble: vitamins A,D,E and K.
B group vitamins functions, sources and deficiency dieases
Function:
Release of energy from food
healthy nerves
prevents neural tube defects in unborn babies (spina bifida)
Sources: Red meat fish milk cheese fortified breakfast cereal
Deficiency disease:
risk of neural tube defects in babies
beri-beri (nerves)
pellagra
Vitamin C (ascorbic acid) functions, sources, deficiency diseases.
Function:
General health,
helps body absorb iron
healthy skin and gums
Sources: Blackcurrants Oranges Peppers Broccoli
Deficiency diseases:
higher risk of infection
Vitamin A functions, sources, deficiency
function:
healthy eyes
healthy skin
sources
oily fish
offal
eggs
deficiency diseases:
night blindness
slow growth
vitamin D functions, sources and deficiency
Function
Healthy bones and teeth
Helps to absorb calcium
Sources
Oily fish
eggs
fortified milk
Deficiency dieases:
Rickets in children, osteoporosis in adults.
vitamin E functions, sources and deficiency
functions:
an antioxidant
healthy red blood cells
Sources: nuts seeds green veg cereals
Deficiency disease:
anaemia in newborn babies
Vitamin K function, sources, deficiency
function:
helps blood to clot
Sources: Nuts seeds eggs green veg cereals
Deficiency disease:
Blood clotting problems.
Hypervitaminosis
Hypervitaminosus is caused by an excess of Vitamins A or D, which is harmful to the body.
Important minerals
calcium iron sodium phosphorus fluroine iodine
calcium function, deficiency, source, RDA
Function:
Calcium is needed for strong bones and teeth
Deficiency:
Rickets in children, Osteoporosis in adults
Source:
Milk, cheese, yogurt, tinned fish
RDA:
1200mg
iron Function, deficiency, sources, RDA
Function:
Helps to make healthy red blood cells, and is needed to make haemoglobin which transports oxygen around the body.
Deficiency:
Anaemia
Sources:
Red meat, liver, fortified breakfast cereals.
Rda:
14mg
what is needed to help absorb iron?
vitamin C
Fluorine function, source, deficiency
Function:
healthy teeth
source:
Water, fish
deficiency:
tooth decay
phosphorus function, source, deficiency
function:
combines with calcium for strong bones and teeth.
Source:
meat, fish, poultry, eggs, milk
deficiency:
rare, as it is found in so many foods
sodium function, source, deficiency
function:
Controls water balance in body
Source:
Table salt, bacon, butter, snack foods
Deficiency:
Muscle cramps
RDA of sodium
6g
Water RDA, deficiency, source, function
RDA: 2-2.5 litres
Sources:
Bottled/tap water, milk, tea
Function: Satisfies thridy helps with digestion helps to remove waste from the body part of all bodily fluids
factors affecting energy requirements
size age activity climate gender pregnancy
energy balance
Energy balance means that the energy input should be equal to the energy output.
empty kilocalories
Foods that provide energy/sugar but no other nutrients provide empty kilocalories.
