Food, Nutrition and Health Flashcards
What are macronutrients?
Nutrients needed in large amounts.
Proteins, fats, carbohydrates.
What is protein needed for?
Growth, maintenance and repair. Growth from childhood to adulthood and skin, hair and nails. Maintenance to make enzymes for digestion and antibodies to stop getting ill and repair for muscles and tissues and organs after illness or injury.
What is a high biological value protein?
Proteins containing all essential amino acids needed. Mainly found animal sources (meat, fish, poultry, eggs, cheese, milk). Found soya, quinoa.
What is a low biological value protein?
Proteins missing one/more essential amino acids. Only plant-based (peas, lentils, nuts, seeds, most beans, smaller amount vegetables like spinach and broccoli).
What is protein complementation?
Not enough HBV protein, combine different LBV proteins get all essential amino acids. E.g. hummus + pitta. Combined provide all essential amino acids. When eat balanced diet, combine proteins without realisation (vegetable lasagne).
What are the symptoms of excess protein?
Liver/kidneys process proteins. Excess puts pressure and strain on these organs.
What are the symptoms protein deficiency?
Growth slowed (esp children). Hair, skin, nails growth slowed and in poor condition. Immune system can’t function properly meaning wounds don’t heal quickly, leading to higher risk of infections. Struggle digest food meaning nutrients aren’t absorbed. Oedema is a build up of fluids in body that causes swelling. In severe cases develop Kwashiorkor disease. Symtoms include oedema around stomach.
What are some alternative protein sources?
Beans, lentils, nuts, eggs:
Soya: AP tastless but they’re great absorbing flavours foods they’re cooked in (sauces/marinades). Range pre-prepared flavoured alternatives like bacon-style slices, meat-free chicken fillets. If they’re eaten whole they need to be cooked to remove toxicity. Salads/soya milk/processed make other protein alternatives like Tofu or Textured vegetable protein (TVP).
Mycoprotein: traditionally made mushroom like fungus + egg whites now can get vegan potato starch alternative. Used to substitute for chicken. Available in chunks which you can use on stir-fries, mince for chilli-con-carne, or fillets to serve in sauces.
TVP: made soya flour (grinding soya beans). Soya flour is used to make the dough. When baked it has a meat-like texture. Then made into sausages/ready meals.
Tofu: made by curdling soya milk. diff textures depending water content. Soft for desserts/dips, firm for stir-fries, also have extra firm/dry tofu.
What is fat’s role in the body?
It is a concentrate source so it has twice as much energy/gram as protein or carbs.
It provides energy, nutrients and insulation. Forms insulating layer under skin to keep warm and protect bones/organs (heart or kidney). Use fat to make cholesterol (essential part all cell membranes).
What are fat-soluble vitamins?
Source of fat-soluble vitamins are A,D,E,K.
What do fats contain?
Saturated and unsaturated fatty acids. Made up Fatty acids and glycerol in the form of a triglyceride.
What are fatty acid chains made of?
Carbon and hydrogen in both sat/unsat. The difference is how the carbon atoms bond with hydrogen atoms.
Do Saturated fatty acids have single C-C bonds?
Yes.
Do Unsaturated fatty acids have single C-C bonds?
No. They contain at least 1 C=C double bond in carbon chains.
