Food, Nutrition and Health

Question 1

Function of Proteins

Answer 1

Growth-from childhood to adulthood, and for the growth of nails, hair and muscles

Repair-reparing muscles, tissues and organs after illness or injury

Maintenance-to make enzymes for digestion and antibodies to stop us getting ill

Question 2

What are Proteins made up of

Answer 2

They are made up of amino acids.
Our bodies can make 11 non-essential amino acids.

We have to eat the 9 essential amino acids that our bodies can’t make.`

Question 3

HBV Protein

Answer 3

HBV proteins (high biological value) contain all 9 essential amino acids. 
Mainly from animal sources. 

Soya beans, quiona are plant based HBV proteins.

Question 4

LBV protein

Answer 4

These are missing one or more of the essential amino acids.

Found in plant sources, eg peas, lentils, nuts.

PROTEIN COMPLEMENTATION=have to combine different LBV proteins to get all the essential amino acids in out diet.

eg. hummus and pitta, combining to LBV proteins to provide all the essential amino acids.

Question 5

Different people and their needs for protein

Answer 5

Average male=55g of protein
Average female=46g of protein each day.

Growing children=need more relative to their size and body mass

Physically active=need more protein for muscle growth and repair

Pregnant women=need around 6g more to help the baby grow. this is more during breastfeeding.

Question 6

Excess of Protein

Answer 6

Liver and kidneys process proteins, too much puts these organs under pressure and strain, which can be dangerous

Question 7

Deficiency of Protein

Answer 7

• Growth is slowed, especially in growing children.
• Hair, nails, skin don’t grow as fast so can be in poor condition.
• Immune system does not work properly, meaning wounds don’t heal as quick and people have a higher risk of catching infections.
• Struggle to digest food properly, meaning some nutrients arn’t taken into the body
• Can lead to odeama- a build up of fluid in the body that causes swelling, often around the feet
• in severe cases, a disease called kwashiorkor develops, causing odeama in the stomach, causing swollen abdomens.

Question 8

Plant alternatives for protein

Answer 8

Soya-HBV source, can be eaten whole (cooked) in salads, used to make milk, processed to make other alternatives eg. tofu

Mycoprotein-made from mushroom like f
fungus and egg white (or potato starch as a vegan alternative), can be used as chunks, mince or fillets

TVP-(textured vegetable protein), made from soya flour, which is use to make a dough which when baked has a meat like texture.

Tofu-made by curdling soya milk, different textures depending on how much water is inside.

Question 9

Uses of fats and oils (lipids)

Answer 9

• concentrated source of energy
• source of fat soluble vitamins (A,D,E,K) and help the body absorb these vitamins
• Source of essential fatty acids (omega 3, 6)
• form an insulating layer under the skin
• layer of fat protects our bones and organs
• use fat to make cholesterol, which is an essential part of our cell membranes

Question 10

Saturated vs Unsaturated Fats

Answer 10

Fats are made up of fatty acids and glycerol in the form of triglycerides (3 fatty acids bonded by glycerol).

Fatty acid chains are made from carbon and hydrogen.

Saturated fatty acids only have C-C single bonds.
Unsaturated fatty acids contain at least one C=C double bond.

The ratio of unsaturated fatty acids to saturated decides whether it’s a saturated or unsaturated fat.

Question 11

Saturated Fats

Answer 11

Classed as unhealthy fats.

Generally solid at room temp, tend to come from animal sources (meat, butter, lard, cheese), but can come from plant sources (coconut butter).

Too much can increase cholesterol levels, which increases the risk of cardiovascular disease.

Question 12

Unsaturated fats

Answer 12

Usually healthier.
Generally soft or liquid at room temperature and come from plant sources that are high in fat (flax seeds, peanuts) and vegetable oils, (sunflower, olive oils).

can be MONOUNSATURATED =one C=C bond (olive oil, almonds, peanut butter, avocados).

POLYUNSATURATED=more than one C=C bond (sesame oil, soybean oil, seeds, oily fish)

Replacing saturated fats with unsaturated fats can lower blood cholesterol.

Question 13

Essential Fatty Acids

Answer 13

Omega 3- found in oily fish, seeds. Help our brain function and reduces the risk of heart disease.

Omega 6-found in chicken, nuts, vegetable oils. Help lower blood cholesterol and reduce inflammation.

Our body cannot produce these =essential fatty acids.

Question 14

Amount of Fat

Answer 14

Should make up no more than 35% of our food energy per day, no more than 11% coming from saturated fats.

Recommended 70g of fat each day, average adult, 20g maximum saturated fat.

Question 15

Excess of Fat

Answer 15

• excess fat is stored under the skin, or around organs, causing weight gain
• Excessive levels of fat in the body can lead to obesity, which can lead to type 2 diabetes
• too much saturated fat can increase blood cholesterol, which restricts blood flow and increases the risk of high blood pressure and cardiovascular disease

Question 16

Deficiency of Fat

Answer 16

• lack of fat means less fat soluble vitamins (A,D,E,K), which can cause vitamin deficiencies.
• if there is also a lack of carbohydrates, the body will use its fat store instead, causing wight loss
• less fat means less insulation, which can mean a person will become colder quicker.
• thinner layer of fat under skin to protect the body from knocks.

Question 17

Carbohydrates - sugar

Answer 17

(glucose, fructose) can be found in food naturally, eg.fruits, vegetables, or can be added during the manufacturing process.

Added sugars have no nutritional benefit other than energy.

Question 18

Carbohydrates- starch

Answer 18

Found in foods such as potatoes, bread, pasta, rice, cereals, vegetables, fruit.

Starchy food contain lots of vitamins, including B vitamins, iron and calcium.

Wholegrain starch food also have high fibre content.

When we eat carbohydrates, out body breaks down the sugar and starch into glucose, which is absorbed into our blood and our body uses it for energy.

Question 19

Simple carbohydrates

Answer 19

Monosaccharides:
most basic sugar molecules eg. glucose and fructose.

Disaccharides:
made up of two monosaccharides.
eg. sucrose=glucose+fructose.

The body rapidly digests simple carbohydrates, making blood sugar level absorb quickly and providing a short burst of energy.

Question 20

Complex carbohydrates

Answer 20

Including starch and polysaccharides.
POLYSACCHARIDES=made p of lots of monosaccharides joined together, eg starch is made of lots of glucose molecules.

Complex carbohydrates take a lot longer to digest, so gradually increase the blood sugar levels, and provide a slow, steady release of energy.

Question 21

Glycaemic Index

Answer 21

GI index rates carbohydrates on how quickly they affect blood sugar levels.

High GI foods are digested quickly and cause a rapid rise in blood sugar levels.

Low GI foods are digested slowly and cause a gradual rise in blood sugar levels.

This is useful for people with diabetes, so they can choose low GI index food to avoid surges in blood sugar.

Question 22

How much carbohydrates should we eat?

Answer 22

*carbohydrates should make up approximately half of our food energy per day

Most of this should come from starchy food eg. bread, pasta, fruit

Free sugars (eg sugars added to food and drinks) should make up no more than 5%.

Question 23

Excess of crbohydrates

Answer 23

If we take in more energy than we use, this extra carbohydrate is converted into fat, and too much fat can cause obesity and other health issues.

If the energy provided from sugar is not used up quickly (as they are digested quickly) is stored as fat very quickly.

Eating too much sugar can lead to tooth decay, (free sugars in things like drinks are worst for this as the sugars have already been released and are ready to damage your teeth.)

Because simple carbohydrates are digested quickly they cause a rapid increase in blood sugar levels, and constant blood sugar levels flucuations can lead to the development of type 2 diabetes.

Question 24

Deficiency of carbohydrates

Answer 24

A lack of carbohydrates can cause our blood sugar levels to drop, causing hunger, dizziness and tiredness since our body has less energy than it needs.

If there arn’t enough carbohydrates for energy, our body will use up the fat in our body as an alternative source of energy, which can cause weight loss.

If there is also a fat deficiency, protein in our body will be used as energy instead, which causes muscle loss, making us weaker.

Question 25

Fat soluble vitamins

Answer 25

A, D, E, K
Found in fatty foods.
If they are not used up they are stored in the fat tissue for future use. there is a risk of building up an excess if we take multivitamins.

Question 26

Vitamin A

Answer 26

Needed for good eyesight (night vision), growth, a healthy immune system and skin.

It is also an antioxidant.

Main source is retinol, found in liver, butter, oily fish and eggs, can also be made from carotene (found in margarine and orange or yellow fruit and veg)

Too much over time can weaken bones, and food containing high levels should be avoided during pregnancy.

NHS reccomends 0.7mg of vitamin A for men, 0.6 mg for women each day.

Question 27

Vitamin D

Answer 27

Helps the body absorb various minerals, including calcium which is important for the development of healthy bones and teeth.

Found in oily fish and egg yolks, also produced when the skin in exposed to sunlight.

Too much makes you absorb too much calcium, which can lead to kidney damage.

Too little can lead to bone diseases like osteomalacia (where bones become soft), rickets and osteoporosis.

NHS recommends 0.01 mg of vitamin D a day, although in summer most of us can get enough through natural exposure to the sun.

Question 28

Vitamin E

Answer 28

Keeps skin and eyes healthy, improves our immune system as an antioxidant it could protect us from free radicals.

Its found in leafy greens (spinach and kale), broccoli, nuts, vegetable oils and wheat germ.

Too much can interfere with blood clotting, cause nausea and blurred vision.

Too little is rare but leads to weak muscles and problems with sight.

NHS recommends 4mg a day for men, 3mg for women

Question 29

Vitamin k

Answer 29

Helps clot blood, heal wounds and maintain our immune system and bones.

FOund in leafy greens, cereals, vegetable oils and some meats and dairy foods.

No excessive level.

Having too little is rare but can cause uncontrolled bleeding in newborns.

NHS recommends 0.001 mg every day per kg of body weight

Question 30

Water soluble vitamins

Answer 30

B1 (Thiamin)
B2 (Riboflavin)
B3 (Niacin)
B9 (folic acid)
B12 (cobalamin)
C (ascorbic acid)

Water soluble vitamins lost in urine, so unlikely to build up and excess.

Question 31

Vitamin B1

Answer 31

Thiamin
Helps the nervous system and with energy release from foods.

Found in bread, pasta, rice, peas, eggs and liver.

Deficincy can cause tiredness, weak muscles, and beriberi which is a disease which affects the heart, blood vessels and nervous system.

Question 32

Vitaqmin B2

Answer 32

Riboflavin

Helps with energy release from foods and repair of tissues

Found in milk, eggs, cheese, and leafy greens

Deficiency can cause dry skin, sore throat, and sores around the mouth

Question 33

Vitamin B3

Answer 33

Niacin

Helps with energy release from foods and maintaining a healthy nervous system and skin.

Found in wheat, nuts, meat and fish.

Deficiency can cause pellagra (a disease causing fatigue, depression and loss of memory).

Question 34

Vitamin B9

Answer 34

Folic Acid

Crucial for growth, healthy babies and works with vitamin B12 to make red blood cells.

Found in liver, peas and leafy greens.

Deficiency can cause anaemia, tiredness, weak muscles and mouth sores. low levels at conception can cause spina bifida in babies.

Question 35

Vitamin B12

Answer 35

Cobalamin

Helps the nervous system and works with vitamin B9 to make red blood cells.

Found in milk, eggs, meat and fish.

Deficiency can cause tiredness and nerve damage in extreme cases. Vegans are most likely to have too little.

Question 36

Vitamin C

Answer 36

Ascorbic acid

Protects the body from infection and allergies, keeps blood vessels healthy and heals wounds.

Found in citrus fruits, tomatoes, strawberries, green veg and potatoes.

Deficiency can ccause anemia, scurvy (tiredness and bleeding gums). it is an antioxidant so too little can increase the risk of cancer

Excessive amounts can cause stomach pain and diarrhoea.

Question 37

How to prepare vegetables to keep vitamins

Answer 37

Once exposed to the air, fruit and veg start to lose vitamin C, so prepare them just before you need them.

Do not leave fruit and veg standing in water as vitamins b and C will dissolve into the water - steam or microwave.

Don’t chop into small pieces as it exposes more to the air and water.

Many nutrients in or just below the skin, so peel thinly or not at all.

Question 38

Antioxidants

Answer 38

Free radicals are chemicals which can damage our body’s cells, causing things like cancer and heart disease.

Antioxidants (rg vitamins A, C, E) are found in foods such as fruit and vegetables, are believed to help protect our bodies from these damaging free radicals

Question 39

Calcium

Answer 39

Needed for strong bones, teeth, healthy nerves, muscles and blood clotting. Growing children especially need it.

Found in milk, cheese, tofu, green leafy vegetables, hard water and sesame seeds.

Too much is rare but excess is stored in organs like the kidneys, which can inrease the risk of kidney stones and could stop the kidneys from working.

Too little during childhood can lead to problems like rickets and oesteoporosis because bones become weaker. it can also slow down blood clotting.

Question 40

Iron

Answer 40

Forms part of the haemoglobin ehich gives blood cells their red colour.

FOund in dark green vegetables (spinach) and meat (like liver and kidney).

Too much can cause stomach pains, nausea, constipation and in extreme cases death as too much is poisonous.

Too little causes anemia.

Question 41

Sodium

Answer 41

Sodium chloride controls the body’s watrer content and helps the nerves and muscles function.

Found in most foods.

Too much can cause high blood pressure.

Too little can cause nausea and muscle cramps.

Question 42

Phosphorous

Answer 42

Needed for healthy bones and teeth.

Found in protein rich foods like meat, fish, dairy, products, nuts, beans and cereals.

Too much makes it harder to absorb calcium.

Too little causes weak muscles and painful bones.

Question 43

Potassium

Answer 43

Needed for good cardicascular health and to control the balance of fluids in the body, works with sodium to control the muscles or nerves.

Found in fruit and veg, pulses nuts and seeds.

Too much can cause nausea, stomach pain, weak muscles and an irregular heartbeat.

Too little can cause an irregular heartbeat, paralysis or heart failure.

Question 44

MAgnesium

Answer 44

Helps release energy from our food and to keep our bones healthy.

FOund in green leafy vegetables, nits, seeds and dark chocolate.

Too much can cause nausea and diarrhoea.

Too little rarely causes problems, but can include nausea, lack of appetite and weak muscles.

Question 45

Fluoride

Answer 45

Strengthens teeth and tooth enamel, and helps prevent tooth decay.

Found in fish, tea, fluoridated water and dental products.

Too much can cause brown-coloured teeth, bone problems and cancer.

Too little can cause weak teeth and enamel which leads to tooth decay.

Question 46

Iodine

Answer 46

Needed to mskr some hormones used by the body,

Found in seafood, dairy products and vegetables.

Too much is rare but can affect the function of the thyroid gland.

Too little causes neck swelling and complications in unborn babies.

Question 47

Fibre

Answer 47

Sometimes calles NSP (non-starch polysaccharide) is a type of carbohydrate that helps keep your digestive system working properly and keeps the food moving through it.

FOund in vegetables (potatoes, beans, broccoli, carrots), fruit and fruit juice, brown bread and wholemeal or wholegrain foods, lentils, beans, seed and nuts.

A lack of fibre can lead to problems such as constipation, bowel and colon cancer, heart disease, high blood pressure.

NHS says an average adult should take in 30g of fibre every day, young children need less as it makes them feel full and can stop them eating foods with other nutrients.

Question 48

Water

Answer 48

Around 60% of our body is water, it is found in every cell, as well as in fluids like blood, sweat and saliva.

We need water to:
Eliminate waste from the body
Control body temperature
Aid the process of digestion

We lose water in our sweat, breath, urine and faeces. Of we don’t drink enough to replace the water we lose, you can become dehydrates which causes:
Slower reaction and poor decision making because your brain needs water to function well.
Blood thickens, making it harder for the heart to pump the blood around the body.
Body temp increases, can’t sweat effectively.

Should have around 2 litres a day, more if its hot or you’re exercising,

Overerhydration can lead to headaches, nausea and confusion. it dilutes the concentration of nutrients in out blood, which can affect the function of organs like the kidneys and can be fatal.

Question 49

Eatwell Guide

Answer 49

Total calories:
Men:2500
Women:2000

Fruit and vegerables should make up 1/3 of your daily intake, 5 portions.

Starch carbohydrates 1/3 of your intake.

6-8 glasses of fluids each day

Question 50

Reference intakes

Answer 50

RIs are guidelines often shown on food labels. they are based on an average adult, so are only an indication of the amount of energy and nutrients an adult requires each day.

Adults will have different requirements based on their age, gender and how active they are or if they have diet-related health conditions.

Food labels often list each nutrient as a percentage of the RI.

Question 51

Babies and toddlers- nutritional needs

Answer 51

Babies are born with a store of iron. Other nutrients are gotten from breast milk or bottle formula.

babies should then be introduced to soft, easy to eat foods between the ages of four to six months.

Toddlers do not have large stomachs so should be fed small amounts frequently to get the energy they need.

Milk is an important source of nutrients- 300ml each day gives toddlers the daily calcium they need, and is a good source of vitamin A.

Toddlers should be encouraged to eat a variety of foods to prevent them from being fussy.

They should gradually move to a diet based on the eatwell guide.

Question 52

Children- nutritional needs

Answer 52

Children grow quickly and are active so there is an extra demand for energy and nutrients - they need more than adults in proportion to their size.

Good amounts of:
protein-to help them grow and repair
Carbohydrates and fats-to prove energy for growth and physical activity.
Calcium and vitamin D-for healthy teeth and bone development.

Too many high sugar foods can cause tooth decay and weight gain.

Question 53

teenagers- nutritional needs

Answer 53

Should aim for a balanced diet, according to the eatwell guide. Rapid growth spurts happen around the early teens.
Good amount of … needed:
Protein-to cope with growth spurts, boys more than girls as muscular tissue develops.

Iron+Vitamin C-Teenage girls lose iron when they have their period so this needs to be replaces to stop them from becoming anaemic. Vitamin C helps absorb the iron.

Calcium+Vitamin D-skeleton grows quickly during this time, these nutrients are neccecary to help the skelton reach peak size and bone density.

Stress during this time can affect eating habits, leading to conditions like anorexia, and overeating can cause obesity.

Question 54

Early/ middle adulthood-nutritional needs

Answer 54

Growth and development stops, so focus should be on eating healthy.

Men normally require more calories as they have more lean muscle which require lots of energy ad are generally taller and larger.

Iron is important for women as they lose it during their periods.

Calcium + vitamin D needed to reduce the chance of bone disease in later life. women can quickly lose their bone strength after the menopause, so these are needed to keep the skeleton strong.

During pregnancy women should eat around 2oo calories more to support the babies growth, but not overeat as it can cause excessive weight gain. Should also consume more folic acid to reduce the risk of birth defects like spina bifida.

Question 55

Late adulthood - nutritional needs

Answer 55

As we age, muscle is replaced with fat so out body needs less energy for maintenance.

Elderly adults should cut down on saturated fats to help avoid things like coronary heart disease.

Senses of taste and smell change which can affect the enjoyment of food. Recipes should be adapted to make them more exciting.
Need:
Calcium and vitamin D- help stop bones becoming weak and brittle and reduce the risk of developing bone disease.
Vitamin B12-to keep the brain healthy and prevent memory loss.
Fibre-Prevent constipation as the digestive system weakens.
Vitamin A-maintain good eyesight

Question 56

Obesity

Answer 56

Affects roughly 1 in 4 adults in the UK.

BMI is used to check if someone is overweight.
35 extremely obese.

Caused by an incorrect balance of energy - consuming more calories that they burn off. Eating lots of food high in sugar an having a sedentary lifestyle.

Can cause high blood pressure and high cholesterol which increases the chance of cardiovascular disease. Greater risk of developing type 2 diabetes, liver disease and cancer. Can cause breathing difficulties, tiredness and low self-esteem.

Question 57

Cardiovascular disease

Answer 57

Refers to any disease related to the heart or blood vessels.
Most common type is coronary heart disease, where the arteries which supply the heart with oxygen are narrowed because of fatty deposits. this can lead to angina, heart attacks and strokes.

Caused by eating lots of saturated fats, being physically inactive (excercise keeps the cardiovascular system healthy), smoking (damages the lining of the arteries and reduces oxygen in the blood), high blood pressure.

Can cause a squeezing pain in your chest as blood cannot pass through the blood vessels efficiently (angina). Also can cause blood clots which block blood flow. Strokes occur when blood flow to the brain is blocked, and heart attacks occur when blood flow to the heart is blocked. Both can cause death.

Question 58

Anaemia

Answer 58

Caused by an iron deficiency.
Iron is needed to make red blood cells which carry oxygen from the lungs to where it is needed. people with anaemia have a reduced amount of red blood cells.

Caused by a lack of iron-rich foods in the diet, such as red meat and dark green leafy vegetables. Women lose iron during their periods and pregnant women lose iron to their baby.

Can cause tiredness, pale complexion, heart palpitations, headaches and abnormal fingernails.

Question 59

DIabetes

Answer 59

Insulin is a hormone which allows glucose to be absorbed by cells in the body and is created in the pancreas. Type 2 diabetes is a disorder where blood glucose levels stay too high because the pancreas either can’t produce enough insulin or the body becomes resistant to it.

Caused by being overweight or obese or excessive sugar in the diet which can lead to obesity.

Can cause long-term health problems like poor eyesight or blindness, limb numbness, kidney failure and cardiovascular disease. Can cause you to feel tired and thirsty. Body flushes out glucose by passing urine more often.

Question 60

Rickets

Answer 60

COndition which means the bones are soft and weak.

Occurs in children if they don’t have enough Vitamin D or calcium (eg little exposure to sunlight of not enought foods with calcium).

Can cause pain in the bones, increases the chance of fracturing the bones, can cause physical deformities sich as bowed legs.

Question 61

Osteoporosis

Answer 61

Bone disease which weakens the bones and makes them brittle, increasing the chance of breaking bones from a simple fall…

Common in older peopple as bone density is lost naturally with age.

Women tend to lose bone density more often after the menopause.

Eating foods rich in vitamin D or calcium can help prevent this.

Question 62

Tooth decay

Answer 62

Plaque is a sticky substance that contains lots of bacteria, built up oi your teeth from leftover food.

Bacteria feeds on sugars and creates acids that can destroy tooth enamel and cause tooth decay. Brushing your teeth with fluoride toothpaste twice a day and eating less food high in sugar can help prevent tooth decay.

Question 63

How to reduce sugar in the diet

Answer 63

Sugar can be disguised under other names, eg. sucrose corn syrup, so study labels carefully.

Use fewer sugary condiments such as ketchup.

Use less sugar when baking.

Question 64

Reducing salt in the diet

Answer 64

Use less foods that have salt added to preserve flavour eg cured meat.

Create your own sauces and stocks are these are often high in salt.

Use seasonings other than salt to flavour.

Question 65

INcreasing fibre in the diet

Answer 65

Eat wholemeal bread, flour and pasta

INclude more beans, lentils and vegetables.

Keep skins on potatoes.

Question 66

Reducing saturated fats in the diet

Answer 66

Use low fat spreads and vegetable oils.

Eat lean cuts of meat.

Grill, bake or steam foods instead of frying or roasting.

Allow fat to drain away while cooking.

Question 67

LActose intolerance

Answer 67

Need to avoid food containing a type of sugar called lactose, found in milk. can use subsitutes like lactose free milk.

Question 68

Coeliac disease

Answer 68

Cannot eat food containing gluten. Must avoid wheat, barley and rye.

Foods like meat, vegetables and dairy products are all naturally free.
Alternative flours could be used like coconut or rice flours.

Question 69

Lacto-ovo vegetarian

Answer 69

will not eat meat or fish but will eat milk and other animal products.

Question 70

lacto vegetarians

Answer 70

will not eat meat, fish or eggs but will eat milk and other dairy products.