Food nutrition and health Flashcards by Paul Savage

what are proteins fats and carbohydrates?

macronutrients

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what is protein needed for?

growth, repair + maintenance

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list 5 foods that contain protein

nuts
beans
seeds
fish
meat

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what are HBV proteins?

proteins that contain all of the essential amino acids we need

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what are LBV proteins?

proteins that are missing one or more of the essential amino acids we need

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where are LBV proteins found?

only plant sources e.g. peas lentils nuts seeds beans

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where are HBV proteins found

mainly found in animal sources

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what happens if you dont get enough HBV proteins? What is this process called?

combine different LBV’s to get all the essential amino acids
protein complementation

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average protein a male and female should consume pd

male - 55g
female - 45g

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what happens if you consume too much protein

puts strain + pressure on liver and kidneys which can be dangerous

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what happens if you dont eat enough protein?

growth slowed down
immune system can’t work properly

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list 4 alternative proteins

soya
mycoprotein
tofu
TVP

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what do fats provide?

energy
nutrients
insulation

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what are fats made up of?

3 fatty acids and 1 glycerol

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are saturated fats good or bad for health?

bad

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are unsaturated fats good or bad for health?

good

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list 4 saturated fats

butter
lard
processed meats
coconut butter

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list 3 unsaturated fats

flax seeds
peanuts
vegetable oils

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what carbon bond does monounsaturated fats contain?

one C=C double bond

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what carbon bond does polyunsaturated fats contain?

more than one C=C double bond

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why are saturated fats a better replacement for unsaturated?

lower blood cholesterol

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list 4 things that can happen when too much fat is consumed

weight gain
obesity
type 2 diabetes
stroke increase

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list 4 things that can happen when not enough fat is consumed

vitamin deficiency
weight loss
less insulation
become colder faster

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what are carbs needed for?

energy

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list the 2 main types of carbs

sugar starch

list 3 things that excess carbs lead to

converted into fat tooth decay type 2 diabetes

list 4 things that deficiency in carbs lead to

dizziness tiredness hunger weaker

what are vitamins minerals and trace elements?

micronutrients

Vitamin A function

to absorb minerals such as calcium which is good for teeth

Vitamin A deficiency

bone diseases

Vitamin A excess

kidney damage from too much calcium

vitamin E function

keeps skin + eyes healthy improves immune system

vitamin E excess

interfere with blood clotting nausea + blurred vision

vitamin k function

maintains immune system + bones helps with blood clot + heals wounds

vitamin K excess

no excess level

vitamin K deficiency

uncontrolled bleeding in newborns

B1 function

helps nervous system

B1 deficiency

tiredness weak muscles

B2 function

helps with energy release repair of tissues

B2 deficiency

dry skin sore throat

B3 function

helps with energy release

B9 function

growth healthy babies

B9 deficiency

anaemia tiredness weak muscles

B12 function

helps nervous system

B12 deficiency

tiredness nerve damage

vitamin C function

protects body from infection heals wounds

vitamin C deficiency

anaemia scurvy

calcium function

strong bones + teeth healthy nerves + muscles

calcium excess

increased risk of kidney stones

calcium deficiency

rickets osteoporosis

iron function

form haemoglobin to give red blood cells colour

iron excess

toxic constipation

iron deficiency

anaemia

sodium function

controls body water content

sodium excess

high blood pressure heart disease

sodium deficiency

nausea muscle cramps

phosphorus function

healthy bones + teeth

phosphorus excess

harder to absorb calcium

phosphorus deficiency

weak muscles painful bones

fluoride function

strengthens teeth prevents tooth decay

fluoride excess

toxic

fluoride deficiency

tooth decay

iodine function

creates hormones for the body

idione deficiency

goitre (neck swelling)

function of water

eliminates waste controls body temperature aids process of digestion

dehydration effects

increase in body temp. slower reactions

over hydration effects

headaches nausea confusion

what is CHD?

when the coronary arteries are narrowed because they are filled with fatty deposits

define insulin

hormone that allows glucose to be absorbed by cells in the body

where is insulin created

pancreas

what is rickets

condition that means your bones are soft and weak

what is osteoporosis

blonde disease which weakens bones + makes them brittle