Food and Nutrition Flashcards
explain the difference between hypoglycemia and hyperglycemia
hypo = low hyper = high
what is the gylcemic index
scale that measures the time it takes for a food to spike BG levels after consumption. the lower the slower
what can cause hypoglycemia
- skipping meals
- excercise w/o food
- eating excessive fat and high GI foods
where is glucose made
in the liver
name 5 reasons to eat low GI foods
- reduces heart disease risk
- reduces insulin levels
- improved concentration
- increased serotonin
- steady energy levels
what is T1D
insulin dependent diabetes, affects mostly younger people, pancrease produces no/ little insulin, manual insulin needed.
what is T2D
non insulin or insulin dependent, body is unable to use or make insulin. insulin needed to convert sugar into energy if this doesn’t occur high BG levels occur.
how is T1D managed
insulin injections or pump therapy, can’t be cured, diet changes,
how is T2D managed
follow a balanced diet / diabetes medication/ insulin
how to prevent T2D
- healthy weight
- exercise
- regular meals
- low-gi foods
- fibre!!
what is coronary heart disease
disease of the blood vessels (Arteries) that supply the heart muscle.
name 3 uncontrollable factors surrounding CHD
- age
- gender
- family history
name 3 controllanble factors surroudning CHD
- high cholesterol
- hypetension
- diet
list 4 types of fats
trans fats, monounsaturated, polyunsaturated, saturated fats
what are trans fats
highly processed vegetable oils found in margarine, fried foods and commerical baked goods.
increases HD risk the most
what are monosaturated fats
best of all the fats as it raises HDL and lowers LDL
examples of monosaturated fats
avo, olive oil, peanuts, coconut
examples of saturated fats
meat, dairy, coconut, palm
what do saturated fats do
raise TBC the most, should be limited
what do polyunsaturated fats do
reduce LDL (positive) reduce HDL (negative)
what is cholesterol
soft waxy substance produced in the liver and bodys cells
which one is the bad cholesterol
LDL
which one is the good cholesterol
HDL
how can one manage high cholesterol
- get tested
- limit fat
less red meat, limit HF dairy, less oil in cooking, more fruit and veg
what causes high cholesterol
- too much sat fat
- hereditory factors
- underaactive thyroid
- chronic kidney failure
alchohold abuse
what is osteoporosis
a reduction in bone density due to loss of calcium and other important minerals causing the bones to become increasingly porus and fracture easily.
causes of osteoporosis
- poor diet
- genetics
- body shape
- gender
- age
- disease of hormone replacing glands
- extreme weightloss
- alchohol and smoking.
how can one prevent osteoporosis
- ensure adequate intake of calcium and certain lifestyle adaptiations
- work on bone strength
- from age 30 + they begin to loose calcium
girls calcium needs
800mg
boys calcium needs
1000mg
adults calcium needs
700mg
what is anemia
condition in which the blood has insufficient haemoglobin
what is anemia caused by
deficiency of: protein, folacin, B12. B6, copper
consequences of anemia
iron deficiency.
what can cause a lack of iron in the body
- inadequate take in
- more needed in pregnancy
- menstruation
- toddlers
- bleeding
poor absorption
chronic kidney disease.
how can one prevent anemia
eat suffiecient iron, B12, folic acid
food sources of iron
liver, red meat, fish, poultry, cereal, legumes
food sources of B12
animals
food sources of folic acid
liver, leefy veg, cereal
why is Vit C necessary
promotes absorption of vit C
what is blood pressure
the force of blood against the walls of the arteries during beating and at rest
consequences of high BP
stroke, paralysis, speech impediments
consequences of low BP
faint, weak, fatigues
how can one manage high BP
- low fat diet
- reduce salt
- ideal weight
- veg
- exercise
- smoke
what is the difference between food allergies and food intolerances
food allergies are considered to be an immune response. food intolerances don’t involve the immune system.
name 3 differences between food allergies and food intolerances
food allergies: - immune response - every time - symptoms appear quickly food intolerance: - no immune response - not every time - take time to develop.
3 most common food allergies
eggs, nut, milk
list the 4 types of food allergy symptoms that can present
respiratory, skin, gastrointestinal, anaphylaxis
list 4 ways someone can manage there food allergy
- avoid the food
- study food labels
- find subs
- carry meds with you
explain the process of lactose intolerance
the enzyme lactase thats found in the small intestine breaks down the lactose into glucose and galactose which are then absorbed into the blood stream but in those that have an intolerance the person has either too little or no lactase. This lactose therefore remains undigested and is transported to the large intestine where it is fermented by bacteria.
how can one manage a lactose intolerance
- symptoms caused by quantity
- avoid large amounts
- calcium supplements
what is celiac disease
condition in which the lining of the small intestine is damaged from the consumption of gluten.
explain how celiac disease works
- lining of intestines has villi which absorb nutrients
- when gluten is consumed these villi are damaged
- villi are then less able to absorb nutrients
- malnurishment
how can one manage celiac
- GF diet
- no wheat, rye, barley
- supplement.
what is anorexia
psychological disorder in which patients restrict food intake to a point of excessive and dangerous weigt loss.
what is amenorrhea
missing 3 consequetive periods
name 3 common causes of anorexia
- low self esteem
- societal pressure
- bullying
how is anorexia treated
hospitilisation (weight gain + emotional therapy)
why is it important to not just ensure the anorexic person gains weight but aggnoligies the root cause
prevents return
what does CBT stand for
Cognitive behavioural therapy
what is bulimia
episodes of binge eating followed by compensatory methods to not gain weight.
name 2 methods of not gaining weight in bulimia patients
- non purging
- purging
2 methods of non-purging in bulimia
fasting
exercising
4 methods of purging in bulimia
vomiting
laxatives
diuretics
enema’s
general cause of bulimia
dissatisfaction with body image
what typically triggers bulimia
unsucessful weight loss attempt
how is bulimia treated
hospitilisation
anti depresssants
adress physical and psychological issues
nutritional education
name 4 impacts of excessive vomiting
tooth decay, sore throat, broken blood vessels in eyes, swollen salivary glands
impacts of diuretics
water retention and oedema
impacts of abusing laxatives and enemas
chronic constipation
what is obesity
when a persons weight exceeds a standard based on there height
name the 4 BMI classifications
under
over
normal
obese
5 causes of obesity
slow metabolism hormonal problems genetics energy imbalance unhealthy diet
5 consequences of obesity
T2D HD HBP stroke cancer
8 tips to a healthy diet to prevent/manage obesity
- small reg meals
- 5 f & v
- reduce fat
- study food labels
- grill, bake, steam > fry
- high fibre
- legumes
- reduce sugar
what does AIDS stand for
acquired immune deficiency syndrome
explain the relationship between AIDS and malnutrition
lack of absorption of nutrients
metabolic changes
loss of appetite
chronic disease
consequences of HIV
weak IS repeated infections weight loss diarrhoea mouth scars
name 2 ways in which you can prevent contracting HIV
know status
protected sex
function of protein
strengthen immune system
function of vit A
keeps healthy lining of skin, lungs and gut
function of vit E
anti oxidant
function of vit B6
maintain healthy immune system
function of selenium
anti oxidant and activate T cells
function of zinc
strengthen Immune system
function of iron
healthy immune system
function of vit C
healthy immune system
name 5 important guidelines for healthy eating with HIV
- variety of foods
- anti oxidants
- plenty fruit and veg
- meats
- safe clean water
how to reduce pain with mouth ulcers in HIV
moist soft food
avoid sticky, hear or dry food
avoid spicy salty food
room temp
how to manage diarrhoea caused by HIV
plenty fluids small meals avoid dairy limit fat avoid insoluble fibre up soluble fibre
what is a food borne disease
infection that is transmitted by eating contaminated food, water.
who are most vulnerbale for food borne diseases
infants elderly immuno compromised hiv + pregnant women
name 7 causes of food borne diseases
pathogens water faeces infected handlers animals food insects
name 5 ways to prevent food borne diseases
personal hygiene hygienic prep cook properley temp control prevent contamination of food
what is hepatitis A
highly contagious liver infection that influences functioning of liver
incubation period of Hepatitis A
15-50 days
5 symptoms of Hepatitis A
fatigue abnominal pain dark urine jaundice loss of appetite
list 4 ways to prevent hepatitis
sanitation
hygiene
safe water
cautious when travelling
list 5 lifestyle changes to make with Hepatitis A
increase f & v high kj drinks soluble fibre eat LF avoid meds
what is TB
chronic bacterial lung infection
how is TB transmitted
- coughing
- sneezing
- talking
what happens if tb enters kidney
blood in urine
what happens if tb enters brain
meningitus
incubation period of TB
2-12 weeks
5 symptoms of TB
coughing chest pain weight loss fatigue SOB
how to prevent TB
isolate from TB + ppl
well ventilated spaces
immunise babies
personal hygiene
treatment of TB
- finish antibiotic course
- rest
- ventilation
- reduce stress
- balanced diet
what is ecoli
infectious disease caused by bacteria found in intestines of healthy humans and animals.
incubation period of ecoli
7 days
how can ecoli be prevented
correct prep wash hands wash f and v thaw in fridge safe water
how to treat ecoli
no meds
symptoms dissapear
severe dehydration = hospital
what is dysentery
intestinal infection of the colon
name the 2 types of dysentery
bacillary and amoebic
what causes bacillary dysentery
shigella bacteria.
what causes amoebic dysentery
entamoeba histolytica
how does one contract bacillary dysentery
- contact with faeces (flies)
- contaminated food and water
- travel
- nursing homes
how does one contract amoebic dysentery
- contaminated food and water
- food washed in contaminated water
symptoms of bacillary dysentery
- stomach cramps
- diarrhea with no slime or blood
symptoms of amoebic dysentery
- fever/chills
- fatigue
- painfull bowl movements
- watery diarrhea with slime and blood
- nausea, vomiting and dehydration
- abdominal pain
- sporadic constipation
incubation period of dysentery
1-3 days
how to prevent dysentery
wash hands after bathroom clean, safe water 74*c cooking wash f and v prevent cross contamination
how to treat dysentery
rehydration
hospitilization
bacillary: antibiotics
amoebic: antiparasitic meds and rehydration products
what is gastroenteritis
inflammation of inner walls of stomach, small intestine and colon.
incubation period of gastro
hours to days
how to prevent gastro
- pasteurize
- avoid raw meat
- prevent cross contamination
how to treat gastro
- rehydrate
- avoid dairy
- rest
- isolate
- small frequent meals
- avoid alchohol, spicy or fatty foods
what are food additives
substances added to food to preserve or improve their flavour, texture or appearance
list 5 reasons why we use food additives
- maintain/improve nutritional quality
- improve quality/shelf life
- make more attractive
- improve texture
- helps process or prepare
list 6 food additives
nutritents emulsifiers stabilizers bleeches chemical preservatives anti oxidants
function of emulsifiers
prevent oil and water splitting
improves texture of baked goods
lecithin
what are food additives
substances added to foods to preserve or improve their flavour, texture or appearance.
list 5 reasons to use food additives
- maintain/improve nutritional quality
- improve quality/shelf life
- more attractive
- improve texture
- helps to process/prepare
list 6 types of food additives
nutrients emulsifiiers stabilizers bleaches and colourants chemical preservatives anti oxidant
what is the purpose of adding nutrients to food
provides energy and added health value
what nutrients is added to cereal
vitamins and minerals
what is added to salt
iodine
what nutrients is added to marg
vit D
what nutrient is added to maize meal
vit B and D
what nutrient is added to vit C
fruit juice
function of emulsifiers
prevent oil and water splitting
improves texture of items
what is lecithin, what is its functon.
found in egg yolk
binds oil and water - improves textures of items
3 examples of foods that contains emulsifiers
mayo, ice cream, marg, salad dressing.
what is the function of stabilizers
added to food to give an even texture and improved appearance
name 4 examples of stabilizers
gelatin, pectin, arrow root, gums
function of bleaches and colourants
used in flourmilling and the bread baking industry.
fresh flour has a natural yellow tinge
used in some cheese
function of colourants
added to food when natural colour lost during prep.
4 examples of natural colourants
beetroot
flower
carrot
seed
what is the function of chemical preservatives
lengthen shelf life
function of calcium propionate
prevents moulding in bread
function of sulphur dioxide
prevents browning in dried fruits and potatoe
function of benzioc acid/sodium benzoate
inhibit mold and bacterial growth
function of nitrates
desired colour
added to cured meat
alternate name for Vit A
retinol
alternative name for Vit C
ascorbic acid
alternative name for Vit E
tocopherol
function of Vit C as a food additive
prevents negative reaction between food and oxygen
prevents oxidation
what is vit C added to
fruit juice, soft drinks
function of Vit E
prevents oil turning rancid
what is Vit E added to
margarine, oil, biscuits, chips, soup
what act in SA regulates food additives
foodstuffs, cosmetics and disinfectants act no.54 1972
name of the 2 big organizations that overlook food additives
food agriculture organization (FAO) and WHO
what does the E number tell us about an additive
controlled by EU
what does the classification number tell us about the additive
the classification
E-100
colouring
E-200
Preservatives
E-300
anti-oxidants
E-400
thickeners, stabillizers, gelling agents, emulsifiers
E-500
physical characteristic
E-600
flavour enhancer
list 4 consumer issues regarding food additives
cancer
CV disease
allergies
intollerances
what type of reaction can tartrazine cause
asthma, skin rashes, swelling
what type of reaction would MSG cause
numbness, rapid heartbeat, weakness
what type of reaction would sulphites and benzoats cause
asthma, skin rash, throat swelling
what type of reaction would nitrates cause
headaches and hives
explain why regular energy drink consumption is not recommended
used to provide enrgy for times when people ar ephysically depleted and are considered to be functional products
excessive sugar added
not designed for casual consumption
what is the aim of labelling
- protects consumers
- provides specific info
- help make healthy choices
name 6 things included on a food label
- brand name/ description
- ingredient list
- allergen
- nutritional info
- instruction for used
- recall info
why are food regulations important
- info put in standard format
- descriptions not misleading
- claims supported by nutritional info
- additives/allergens
what are GMO’S
based upon controlling the characterisitc sof living things for improved outcome
list 5 advantages of GMO
- grow in variety of soil
- increased crop yield
- widely available
- improved characteristics
- improves characteristics
list 4 disadvantages of GMO
- uncertain of environmental impact
- allergic reactions
- ethical?
- labelling becomes confusing
list 6 advantages to organically grown food
- no herbicides/pestidies
- more nutritious
- tastes better
- less fuel needed
- no hormones
- job creation
list 6 disadvantages to organically grown food
- more expensive
- shorter life span
- appearance not regular
- time consuming
- shortage of farm
- farmers need to be more equiped.
how is food irradiated
short radio waves penetrate into food and kill harmfull MO without making food radio active
list 5 advantages of irradiated foods
- lenthens shelf life
- limits food borne diseases
- slows ripening process
- eliminates insects
- ideal for patients w weakend IS
list 5 disadvantages of irradiated foods
- MO develop resistance
- expensive
- reduces Vit C/E content in food
- food needs to still be handled correctly
what is food security
occurs when all consumers are able to get adequate food that promotes a healthy lifestyle on a daily basis
name the 3 elements of food security
food availability
accessibility of food
use of food
name 3 problems that influence food security in SA
strikes
land reformation
droughts and water availiabbility
list 4 reasons that make food security not acheivable in SA
unemployement
low incomes
limited social services
lack of knowledge
list 5 gov departments that should be taking responsibility for food security and what they can be doing
dept of agri = starter packs with seeds
dept of edu = feeding schemes
dept of health = supplements
dept of social development = food packages
list 5 ways in which resources can be optimised to contribute to food security
availiability of quality water energy using tech in agriculture optimising skills making best of available land
