Food Nutrion And Health Flashcards
What are super starch and fibre
Carbohydrates
Describe sugars
Including simple sugars like fructose and glucose as well as double sugars such as lactose and sucrose, which are easier to digest than starch.
Describe starch
Complex sugar which has to be broken down by digestion before energy is used.
What are fibres
Another type of carbohydrate which is found in bran, fruit, beans and brown bread.
Why do we need protein
Growth and repair
Helps bodies repair muscles, tissues and organs
Helps children grow
Proteins made of amino acids.
What is protein broken down into?
Amino acids
What three types of foods provide high grade protein and other essential nutrients?
Meat fish and dairy products
What is poultry a good source of and what is it fairly low in?
Good source of Protein and B vitamins and fairly low in saturated fat
What are the three main types of fish and give examples?
Oily fish- Herring, mackerel, salmon and tuna
White fish- Cod, haddock, skate, plaice
Shellfish- Crab, lobster, mussels.
What are good sources of protein for vegetarians?
Beans, lentils, nuts and eggs
Describe essential amino acids
Essential: not made by bodies and so need them from food sources
Describe non essential amino acids
Non essential: made by our bodies and so don’t need to obtain them from food sources (eg insulin).
What is lbv and hbv
High biological value (protein foods containing all of the essential amino acids)
Low biological value (foods containing only some of the essential amino acids)
What is kwashiorkor?
Happens when infants are denied breast milk or other complete protein meals (a protein deficiency disease).
Signs of not enought protein
Lose fat and muscle from body; internal organs become weak; hair and skin becomes wrong; oedema.
What do fats provide us with?
provide slow energy
What are the two types of fat?
Saturated and non saturated
Where are saturated fats usually from and what kind of bonds don’t they contain
Usually from animal sources and have no double bonds.
What is the process to make margireine
Hydrogenation in which hydrogen is pumped into a blend of polyunsaturated fats to harden the oil
What are the three macronutrients?
What/how are carbohydrates made?
Proteins, carbohydrates and fats (lipids).
Energy source made by plants during photosynthesis.
2 uses of protein are
Providing energy; acting as a protein sparer
What two things can happen in a diet high in free sugars?
Tooth decay and obesity
What two disease does fibre help to prevent?
CHD (coronary heart disease) and type 2 diabetes
Describe soluble fibre?
Describe insoluble fibre?
Can reduce blood cholesterol levels (prevents CHD) found in oats, nuts, pulses and bananas.
Can’t be digested in body; helps keep digestive system healthy; helps prevent constipation; found in foods eg whole meal bread, cereals, nuts and seeds.
What is the function of the following minerals:
Calcium
Iron
Sodium
Fluoride
Iodine
Phosphorus
For strong bones and teeth; for controlled muscle contractions and ensuring blood clots normally
For making red blood cells
Keeping the water level in the body balanced
Helps to prevent tooth decay and keeps bones healthy
For making the hormone thyroxine which maintains a healthy metabolic rate
For maintaining bones and teeth and for releasing energy from food
What are the following effects of the deficiencies of the following minerals:
Calcium
Iron
Sodium
Fluoride
Iodine
Phosphorus
What has to happen to water soluble vitamins?
What happens to fat soluble vitamins?
Rickets in children and osteoporosis in adults
Iron deficiency eg anaemia which causes lack of energy
May result in muscle cramps
Causes tooth decay
Causes swelling of the thyroid gland
Very unlikely as found in many foods
Need to be replaced regularly
These are stored in the body.
What are the function of the following fat soluble vitamins:
A
D
E
K
What are the deficiencies of the following fat soluble vitamins:
A
D
E
K
Growth; helps vision in dim light; keeps the skin healthy; protects the body as it’s an antioxidant
Prevents bone diseases; helps the body to absorb calcium; develops and maintains bones and teeth; heals broken bones
Protects the body as it’s an antioxidant; forms red blood cells.
Helps blood to clot; maintains bone health
Night blindness
Rickets in babies and osteoporosis in adults
Very rare
Blood may take longer to clot; a very small number of babies suffer bleeding due to a lack of vitamin K
