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Food, Nutrition and Health Flashcards

1
Q

give the name of the building blocks of proteins?

A

amino acids

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2
Q

give the name of the building blocks which can’t be made by the body?

A

essential amino acids

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3
Q

give some examples of proteins

A

egg, meat, fish

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4
Q

why is protein essential in a persons diet?

A

Growth, maintenance and repairing body cells and tissues

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5
Q

what is meant by a ‘low biological value’ protein?

A

protein missing one or more essential amino acid

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6
Q

how can a vegan ensure they get the equivalent of a ‘high biological value’ protein in their diet?

A

protein complementation, by combining LBV proteins so all essential amnio acids are consumed

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7
Q

give an example of protein complementation

A

beans on toast

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8
Q

give health risk causes by too much protein

A

pressure on liver and kidneys

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9
Q

give 3 health problems caused by too little protein

A

1.stunted growth
2.hair and nails become brittle and weak
3.less efficient immune system, wounds take longer to heal

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10
Q

which 2 groups may need more protein in their diet?

A

1.children as they are growing rapidly
2.pregnants women need to provide protein for foetus

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11
Q

what is the maximum percentage of food energy per day that should come from fats?

A

35%

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12
Q

what are fats made up of?

A

triglycerides

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13
Q

what are triglycerides made up of?

A

glycerol and fatty acids

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14
Q

give 3 reasons why fat is essential in a balanced diet

A

1.provide body with concentrated source of energy
2.insulation for warmth
3.protection of organs

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15
Q

give 2 health risks of too little fat in diet

A
  1. defficiancy of fat soluble vitamins
  2. weight loss
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16
Q

name 2 sources of saturated fats

A
  1. meat
  2. butter
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17
Q

name 2 sources of unsaturated fats

A
  1. avocado
  2. olive oil
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18
Q

which type of fat is healthier?

A

unsaturated fat is healthier because it has low cholesterol

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19
Q

what is the health risk of high cholesterol?

A

cholesterol deposits in arteries, called plaque, which causes them to narrow causing high BP and risk of CHD

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20
Q

what is the structural difference between monounsaturated and polyunsaturated fats?

A

monounsaturated fats contain a single bond whereas polyunsaturated fats contain a double bond

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21
Q

what is the name given to basic sugar molecules (glucose and fructose)?

A

monosaccharides

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22
Q

give 2 food high in starch

A
  1. pasta
  2. potatoes
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23
Q

give a reason why we need starchy foods in our diet?

A

slow release energy

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24
Q

what is meant by ‘empty calories’?

A

calories with no nutritional value

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25
name 2 foods which contain mostly 'empty calories'
1.fizzy drinks 2.ice cream
26
what percentage of our daily intake be sugars?
5%
27
what does 'Gl' mean
glycemic index
28
what is meant by 'high Gl' foods?
carbohydrates that are digested quickly causing rapid rise in blood sugar levels
29
how can a person with diabetes use Gl rating to make dietary choices?
control surges in blood sugar and eat low Gl foods to rise blood sugar gradually
30
name a health issue with too much sugar in our diets
type 2 diabetes
31
name 2 health issue with too little sugar in our diets
1. hunger 2. dizziness
32
give a source of vitamin A
carrot
33
give a source of vitamin D
dairy
34
give a source of vitamin K
leafy greens
35
can carrots help you see in the dark?
yes. they area source of carotene which is good for eyesight and function
36
why are we able to spread out intake of fat soluble vitamins?
they can be stored in fat tissue and excess vitamins can be used on other days when we intake less
37
give 3 health risk due to lack of vitamin D
1. rickets 2. bone disease 3.osteoparoisis
38
give 2 health risk due to lack of vitamin E
1.weak muscles 2. sight problems
39
which vitamin is important for nervous system and production of red blood cells?
B12
40
what vitamin helps to protect our body from infection?
C
41
what vitamin is important for women who're planning pregnancy?
B9
42
what happens to excess water soluble vitamins?
excreted in urine
43
what are the fat soluble vitamins?
A,D,E,K
44
what are the water soluble vitamins?
B,C
45
which vitamins are antioxidants?
A,C,E
46
what do antioxidants do?
protect us from free radicals
47
why do vegans not get enough vitamin B12 in their diet?
B12 comes from meat and animal products
48
what is calcium and phosphorus responsible for?
the formation of strong bones and teeth
49
give the 2 functions of fluorine in the body
1.hardens enamel 2. prevents tooth decay
50
name 3 food sources high in fluorine
1.flurated water 2.tea 3.fish
51
what is the maximum intake of salt per day for adults?
6g
52
why do we need salt in our diets?
to control water levels
53
give one health problem with too much salt in our diets?
CHD, thick blood
54
name 2 sources of iron
1.beef liver 2.dark chocolate
55
why do we need iron in our diets?
needed to form haemoglobin in red blood cells
56
what is the condition causes by too little iron?
anemia
57
what is the scientific name for fibre?
non-starch polysaccharide
58
give an example of fibre
brown rice
59
give 2 reasons why fibre is important in our diets?
1. digestion 2. prevents high BP and CHD
60
how many g should an adult take of fibre per day?
30g
61
why should children not eat as much fibre as adults?
bc the 'fullness' of fibre can stop them eating foods which contain nutrients
62
give 4 reasons why hydration is crucial for health and well-being
1.helps concentration/brain function 2.keeps blood thin 3. gets rid of waste 4.keeps body temp maintained (sweat)
63
give 2 examples of when a person needs to drink more water than normal
1. exercises 2.hot weather
64
how many portions of fish should we eat per week?
2
65
name 2 low fat foods which could be used as dairy and alternatives
1.skimmed milk 2.almond milk
66
how many glasses of fluids should we intake per day?
6-8
67
name 3 eating habits are ideal in a healthy balanced diet?
1.suitable meal sizes 2.less/no snacking between meal times 3. regular meal times
68
name the condition caused by dramatic reduction of food intake over thoughts about how they look
anorexia
69
why are Iron and vitamin C important for teenagers (especially females)
vitamin C absorbs iron which is needed for the production of haemoglobin. females lose iron in periods.
70
why is a meal with strong flavour and smell good for an old person?
more appetising and old people have less smell and taste
71
give 5 conditions associated with obesity
1.high blood pressure 2. increased risk of stroke 3.type 2 diabetes 4.cancer 5.breathing difficulties
72
what does CHD stand for?
coronary heart disease
73
give 2 risks of getting CHD
1.sedentary lifestyle/no exercise 2.too much salt and saturated fats in diet
74
what are the effects of CHD on the body?
blocked arteries and restricted blood vessels cause high BP and increased risk of strokes
75
name 4 symptoms of rickets
1.bowed legs 2.weak/fragile bones 3.pain in bones 4. more likely to fracture
76
suggest 2 foods which can prevent osteoporosis
1. milk 2. butter
77
give 3 ways how can parents prevent tooth decay in their children
1.brush teeth 2 times a day 2. fluorine in water 3. less fizzy drinks and sugar
78
what percent of our diet should be protein?
15%
79
BMR decreases with ... due to the ........ in our muscle mass. this means we need fewer energy with age
age, reduction
80
females generally have a ..... BMR that males because they have .... ...... on average
lower, less muscle
81
people who are overweight have a ..... BMR because they need more ....... for their body to function
higher, calories
82
what is PAL?
physically active level, measures how active you are expressed as a number
83
what is the energy values in 1 gram of protein?
4kcal
84
what is the energy values in 1 gram of fat?
9kcal
85
what is the energy values in 1 gram of carbohydrate?
4kcal
86
give 2 reason why the food label gives the nutritional content per 100g
1.its law for manufactures to show 100g 2.customers can compare
87
give 3 ways to reduce sugar in a cake/sweet treat
1.use alternative for sugar 2. use fruit or nuts 3. use less sugar than the recipe says
88
give 2 ways how nutritional analysis software can be useful tool for food manufactures
1.see how different ingredients/ amounts effect nutritional value 2. modify recipes to healthy eating guidelines
89
state how full fat milk can be modified to make it healthier
use low fat milk e.g. skimmed
90
state how dried pasta can be modified to make it healthier
use wholemeal pasta
91
state how butter can be modified to make it more healthy
low fat alternative e.g margarine
92
state how cheddar cheese can be modified to make it more healthy
use reduced fat cheese
93
give 3 ways how can a family reduce the cost of their weekly shopping bill
1.compare products to find cheapest 2. buy individual ingredients instead of ready meals 3. don't just buy foods because they are on 'special offer'
94
state how a meal can be adapted for a person with a nut allergy
use fruit instead or just remove nuts
95
what is Coeliac disease?
where someone can't eat gluten
96
state how a meal can be adapted for someone with Coeliac disease
instead of wheat flour use gluten free alternatives such as coconut flour
97
what is lactose intolerance?
when someone needs to limit food which contain lactose (dairy)
98
state how can a meal be adapted for someone who has lactose intolerance
cows milk can be replace with alternatives such as soya
99
what is a lactose-vegetraian
someone who eats dairy products like milk but does eat fish, egg or meat
100
what is a vegan?
someone who doesn't use or consume any animal products

FPN (5 decks)

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