food, nutrition and health

Question 1

why is unsaturated fat better than saturated

Answer 1

too much sat fat may lead to increased cholesterol which can increase risk of CHD, unsaturated fats may lower blood cholesterol

Question 2

what fat is in fish

Answer 2

polyunsaturated fat

Question 3

what fat is in cheese

Answer 3

saturated fat

Question 4

what fat is in avocado etc

Answer 4

monounsaturated fat

Question 5

effects of consuming excess fat

Answer 5

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

Question 6

effects of a lack of carbohydrates

Answer 6

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

Question 7

effects of excess sugar

Answer 7

obesity as excess energy is stored as fat, tooth decay from free sugar, missing out on other nutrients

Question 8

sources of fat soluble vitamins

Answer 8

eggs, oily fish, butter, leafy green veg, veg oils

Question 9

what does the eatwell guide say abt fruit and veg

Answer 9

five a day, make up a third of your daily intake and they should be a variety

Question 10

reducing risk of developing CVD

Answer 10

increase PAL, replace sat fat with unsaturated/just reduce, dont start smoking/give up

Question 11

protein alternatives

Answer 11

• 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

Question 12

glycaemic index

Answer 12

• 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

Question 13

importance of water

Answer 13

• 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

Question 14

nutritional needs of young children (between 2 and 5)

Answer 14

• 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

Question 15

nutritional needs of children (5-12)

Answer 15

they need more than adults in proportion to their body size because they’re very active and grow fast

Question 16

nutritional needs of teenagers

Answer 16

• 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

Question 17

nutritional needs of adult women

Answer 17

• 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

Question 18

nutritional needs of the elderly

Answer 18

• 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

Question 19

BMI groups

Answer 19

18.5 - 25 = healthy weight
25 - 30 = overweight
30 - 35 = obese
35+ = extremely obese

Question 20

diabetes symptoms

Answer 20

more urine
tired and thrust
long term health issues - poor eyesight, limb numbness, kidney failure, CVDs

Question 21

rickets

Answer 21

• soft and weak bones
• occurs in children with insufficient vitamin d/calcium
• causes pain in bones, increased chance of fracturing bones and bowed legs

Question 22

osteoporosis

Answer 22

• 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

Question 23

how does tooth decay happen

Answer 23

• 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

Question 24

what is BMR and what factors affect it

Answer 24

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

Question 25

daily energy requirement calculation

Answer 25

daily energy requirement (kcal) = BMR x PAL

Question 26

coeliac disease

Answer 26

• can’t eat foods with gluten
• avoid wheat, barley, rye

can use alternative flours - coconut, tapioca, rice flour