food, nutrition and health Flashcards
why is unsaturated fat better than saturated
too much sat fat may lead to increased cholesterol which can increase risk of CHD, unsaturated fats may lower blood cholesterol
what fat is in fish
polyunsaturated fat
what fat is in cheese
saturated fat
what fat is in avocado etc
monounsaturated fat
effects of consuming excess fat
excess energy stored as fat under the skin and around the organs so he gains weight, puts him at risk of obesity which leads to health issues like type 2 diabetes. more cholesterol puts him at risk of hypertension and a stroke/heart attack/CHD
effects of a lack of carbohydrates
blood sugar levels drop, causing hunger dizziness and tiredness, body starts to use up existing fat for energy, lack of fat also means use of protein for energy -> loss of muscle and weakness
effects of excess sugar
obesity as excess energy is stored as fat, tooth decay from free sugar, missing out on other nutrients
sources of fat soluble vitamins
eggs, oily fish, butter, leafy green veg, veg oils
what does the eatwell guide say abt fruit and veg
five a day, make up a third of your daily intake and they should be a variety
reducing risk of developing CVD
increase PAL, replace sat fat with unsaturated/just reduce, dont start smoking/give up
protein alternatives
- soya - needs to be cooked to remove toxicity
- TVP - made of a dough made from soya flour
- Mycoprotein - made from a mushroom-like fungus+egg white (there’s now a vegan version with potato starch) can come in chunks, mince or fillets
- tofu - curdled soya milk, can have different textures depending on how much water it contains
glycaemic index
• GI rates carbohydrates on how quickly they affect blood sugar levels
- high GI foods - digested quick, rapid blood sugar rise
- low Gi foods - digested slowly, gradual blood sugar rise
importance of water
- eliminates waste
- thermoregulation (sweating)
- aids digestion
dehydration:
• slow reactions, poor decision making
• thickened blood making pumping it harder
• increase in body temp (can’t effectively sweat)
overhydration:
• headaches, nausea and confusion
• dilutes nutrient concentration
• can affect kidney function, which can be fatal
nutritional needs of young children (between 2 and 5)
- between 2 and 5 they should gradually move to the eatwell guide
- small stomachs - small and frequent meals to get sufficient energy
- 300ml milk daily - calcium and vitamin A (but it’s better to get calcium from a range of foods)
- should be frequently encouraged to try a variety of foods
nutritional needs of children (5-12)
they need more than adults in proportion to their body size because they’re very active and grow fast
nutritional needs of teenagers
- should aim for a balanced eat well guide style diet
- rapid growth spurts - need protein
- periods - need vitamin C and iron
- calcium and vitamin d - Skelton grows quickly, these are important as they help the skeleton reach peak size and bone density
- stress from exams/media - anorexia, overeating
nutritional needs of adult women
- can quickly lose bone strength post menopause (men too) - calcium and vitamin D
- pregnant - 200 more calories daily towards end, overeating can cause excessive weight gain
- more folic acid - reduces risk of baby with spina bifida
- periods - iron and vitamin c
nutritional needs of the elderly
- as we age muscle is replaced with fat - our body needs less energy for maintenance
- cutting down on excess sat fat reduces chd risk
- senses of taste and smell change - so food has to be adapted
vitamin a - eyesight
fibre - prevents constipation as digestive system starts weakening
vitamin b12 - healthy brain, prevents memory loss
calcium+vitamin d - stops weak and brittle bones, reduces risk of bone diseases
BMI groups
18.5 - 25 = healthy weight
25 - 30 = overweight
30 - 35 = obese
35+ = extremely obese
diabetes symptoms
more urine
tired and thrust
long term health issues - poor eyesight, limb numbness, kidney failure, CVDs
rickets
- soft and weak bones
- occurs in children with insufficient vitamin d/calcium
- causes pain in bones, increased chance of fracturing bones and bowed legs
osteoporosis
- weakens bones, makes them brittle + increases chance pf breakage with simple falls (fragility fractures)
- common in elderly bc bone density is lost naturally as we age
- women lose bone density more rapidly post menopause
- prevented by eating more vitamin d and calcium
how does tooth decay happen
- plaque contains lots of bacteria and builds up on your teeth from leftover food
- bacteria feed on sugars, creating acids that destroy tooth enamel and cause tooth decay
- prevent - brush twice a day with fluoride toothpaste + eat less foods high in sugar
what is BMR and what factors affect it
basal metabolic rate
• the minimum amount of energy needed to stay alive
• basic life processes make up about 75% of our daily energy use - digestion and movement (etc.) make up the rest
• average BMR for an adult is 1500-2000 calories
factors affecting it:
age - decreases as we age bc of less muscle mass
gender - women are generally smaller with less muscle
weight and height
exercise - more muscle = higher BMR
daily energy requirement calculation
daily energy requirement (kcal) = BMR x PAL
coeliac disease
- can’t eat foods with gluten
- avoid wheat, barley, rye
can use alternative flours - coconut, tapioca, rice flour
