Food Nutrition and Health Flashcards
What are sugar, starch and fibre the three types of
Describe sugars?
Describe starch?
Describe fibres?
What are and describe simple sugars?
What are and describe double sugars?
What are complex sugars?
What are fibres?
What are both complex sugars and fibres?
What are other types of sugars?
What four sugars most of which come from sugar cane?
Carbohydrates
Including simple sugars like fructose and glucose as well as double sugars such as lactose and sucrose, which are easier to digest than starch.
Complex sugar which has to be broken down by digestion before energy is used.
Another type of carbohydrate which is found in bran, fruit, beans and brown bread.
Monosaccharides (most basic sugar molecules).
Disaccharides (made up of two monosaccharides).
Polysaccharides
Non-starch polysaccharides
Long chains of monosaccharides.
Glucose, fructose, dextrose, sucrose, inverted sugars, maltose and lactose.
Granulated sugar, caster, brown and icing sugar.
What five reasons is protein needed for?
What is protein broken down into?
What are these used to build?
What three types of foods provide high grade protein and other essential nutrients?
What are the main three types of meat eaten in the UK and what nutrients do these contain?
What amino acids does the body have to eat to make new proteins?
What are the three main types of poultry?
What is poultry a good source of and what is it fairly low in?
What are the three main types of fish and give examples?
- Growth and repair
- Helps bodies repair muscles, tissues and organs
- Helps children grow
- Proteins made of amino acids.
Amino acids
New proteins eg muscle
Meat, poultry and fish
Beef: Contains lots of vitamins B’s and minerals like iron and zinc
Lamb: Same as beef
Pork: Lots of thiamine (vitamin B1) and niacin (vitamin B3).
The essential amino acids.
Chicken, turkey and duck
Good source of Protein and B vitamins and fairly low in saturated fat
Oily fish- Herring, mackerel, salmon and tuna
White fish- Cod, haddock, skate, plaice
Shellfish- Crab, lobster, mussels.
What is fish and what does it contain?
What are good sources of protein for vegetarians?
What are proteins made up of?
What are the two types of amino acids?
Describe the first type?
Describe the second type?
What does HBV mean?
What does LBV mean?
Give an example of HBV foods?
Give an example of LBV foods?
Very nutritious contains lots of vitamins and omega 3 oils which are very good for you
Beans, lentils, nuts and eggs
Chains of amino acids
Essential and non essential
Essential: not made by bodies and so need them from food sources
Non essential: made by our bodies and so don’t need to obtain them from food sources (eg insulin).
High biological value (protein foods containing all of the essential amino acids)
Low biological value (foods containing only some of the essential amino acids)
Animal food sources
Plant food sources.
How many essential amino acids do adults require?
What are they?
How many do children require?
What are the extra two essential amino acids?
What do HBV and LBV also stand for?
What is this equation of proteins called: LBV+LBV=HBV?
What is an example of this?
What does the eating of protein prevent?
What percentage of the human body is protein if all the water is taken away?
What three things does protein do to us?
What two main reasons is protein needed for?
What other two crucial things is protein needed to make?
What three things are proteins essential for?
What are the symptoms for a child not eating enough protein (concerning growth, diet, appearances and skin)?
8 essential amino acids
Valine, lysine, methionine, tryptophan, threonine, phenylamine,leucine and isoleucine.
10 essential amino acids
Histidine and arginine.
High quality foods and low quality foods
Complementary proteins
Eg beans on toast.
Stunted growth
45% protein
Repairs, regulates and protects ourselves
The building and repairing of body tissues
Enzymes and hormones
Water balance, nutrient transport and muscle contraction.
Stops growing; hair becomes thin; can’t digest food properly; have diarrhoea; catch infections easily; fluid builds up under the skin (oedema) and they become very thin and weak.
What is kwashiorkor?
What are some of the signs of not enough protein?
What are some of the signs of too much protein?
Describe the process of deamination?
How does this happen?
What is this product converted to?
Where does this reaction usually take place (and sometimes where else and what is broken down)?
What do fats provide us with?
What percentage of our diet should be composed of fats?
Why does the body need fats and to absorb what?
What does fat provide around organs?
What are the two types of fat?
Happens when infants are denied breast milk or other complete protein meals (a protein deficiency disease).
Lose fat and muscle from body; internal organs become weak; hair and skin becomes wrong; oedema.
Liver and kidneys have to work harder due to processing protein in the body; if we don’t use the extra protein for energy, stored as fat in the body.
Process by which amino acids are broken down if there’s an excess of protein intake.
The amino group is removed from the amino acid.
Ammonia.
Takes place usually in the liver, however glutamate (product of protein as it’s broken down) is also deaminated in the kidneys.
Provide slow energy.
25-35%
Needs fat to absorb fat soluble vitamins A,D,E and K
A protective layer
Saturated and unsaturated.
What should the percentage of saturated fat be no more than?
What fats are healthier than fats not containing this (concerning double bonds)?
Where are saturated fats usually from and what kind of bonds don’t they contain?
What are unsaturated fatty acids at room temperature and what bonds do they contain?
What process is used to make margarine and describe this process?
What do monounsaturated fatty acids contain in bonds?
What percentage of our diet should be this type of fatty acids?
What do polyunsaturated fatty acids contain in bonds?
What percentage of diet should be this type of fatty acids?
No more than 11%
Fats containing double bonds are healthier than fats that don’t contain double bonds.
Usually from animal sources and have no double bonds.
Are generally liquid at room temperature and have two or more double bonds
Hydrogenation in which hydrogen is pumped into a blend of polyunsaturated fats to harden the oil
Have one double bond
12.1% of diet
Contain many double bonds
6.5% of diet
What are the three macronutrients?
What/how are carbohydrates made?
What does this plant energy be converted into when eaten?
What two reasons are carbohydrates used for?
What happens when the diet is low in carbs?
What are the three groups of carbohydrates?
What are sugars in terms of carbohydrates?
Describe each of the following types of carbohydrates:
Monosaccharides
Disaccharides
Starches and fibres
What are free sugars and what are they basically?
What two things can happen in a diet high in free sugars?
What do sugars provide but contain nothing else of what?
Proteins, carbohydrates and fats (lipids).
Energy source made by plants during photosynthesis.
Human energy.
Providing energy; acting as a protein sparer
Protein is used as an energy source.
Sugars, starches and fibres
The simplest form of carbohydrates
Single sugars
Double sugars
Complex carbohydrate
Sugars that are added to food or found outside the cell structure (processed sugars)
Can lead to tooth decay and obesity.
They provide energy but contain no other nutrients.
What should no more than 5% of our diet be?
What is the recommended intake of fibre for adults?
Why should children eat less fibre?
What does fibre help to keep healthy and regular?
What two disease does fibre help to prevent?
What are the recoommeneded daily allowance of fibre for the following age groups:
Children 2-5
Children 6-11
Children 12-16
Adults ages 17 and over
Describe soluble fibre?
Describe insoluble fibre?
Why do you have to increase fibre gradually?
Free sugars (no more than 5%).
30g a day
Due to it filling them up and resulting in less intake of other nutritional needs.
The digestive system.
CHD (coronary heart disease) and type 2 diabetes
15g
20g
25g
30g
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.
Because it causes wind and stomach pains
What is an animal in which 40% of meat eaten in Britain?
What are the four types of bred chicken in Britain?
What are oily fish?
What are white fish?
What are shellfish?
What are the four types of ways in which fish are stored?
What is the nutritional content of protein in fish?
What is the nutritional content and function of vitamin B12 in fish?
What is the nutritional content and function of Calcium?
What is the nutritional content and function of vitamin D?
Chicken.
Free range, indoor bred, enriched environment indoor and battery farming/caged birds.
Pelagic- swim near the surface of the sea caught by drifter nets
Demersal- swim at the bottom of sea caught by trawler nets (huge nets that catch everything).
Partly or completely covered in a shell.
Frozen, fresh, chilled and canned.
Growth and repair; hbv- high biological value and essential amino acids
Transfers and releases energy; forms red blood cells.
Helps form strong bones and teeth; it’s found in fish bones.
Helps form strong bones and teeth; oily fish is a good source of this.
What is omega 3?
What properties does omega 3 have?
What does omega 3 reduce the risk of?
What does omega 3 help the development of ?
What are the three steps of preparing fish?
What are the description for the following cuts of fish:
Fillet
Supreme
Goujons
Darne
Troncon
Paupiette
A fatty acid
Anti-inflammatory properties (good for achy joints)
Heart disease
Brain tissue and nerve growth
Remove all skin; cut away at fat along the back; remove the head and fin.
A cut or slice of boneless meat or fish
Boneless single serving portions cut from larger fillet of both round and flat fish (sometimes called fillet steaks).
Narrow strips which are cut from a fillet
Single serving portions taken from a cross section straight through the backbone of a whole dressed round fish
Portions which are cut through the bone of a whole flat fish usually into single portion sizes (also called steaks).
Piece of meat (or can be used with fish) beaten thin, and rolled with a stuffing of vegetables, fruit or sweetmeats.
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
What are the functions of the following water soluble vitamins:
B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
Folic acid
B12
C
What are the deficiencies of the following water soluble vitamins:
B1 (thiamin)
B2 (riboflavin)
B3 (niacin)
Folic acid
B12
C
Releases energy from food; helps the nervous system
Helps the body to release energy; keeps skin, eyes, nerves and body tissue healthy
Helps to release energy from food; keeps skin and nerves healthy
Reduce the risk of nervous system faults in unborn babies; works with vitamin B12 to make blood
Maintains nerves; makes blood; releases energy
Makes and maintains healthy connective tissue; helps wounds to heal; helps with the absorption of iron; protects the body as it’s an antioxidant.
Beriberi
Rare
Pellagra
Spina bifida
Pernicious anaemia (vegans at risk due to lack of meat consumed)
Scurvy.
What happens if we get too much vitamin B3?
What happens if we get too much vitamin C?
Liver damage
Stomach pain and diarrhoea
