Food Nutrition And Health Flashcards
What is protein used for?
Growth , repair and maintenance
What is HBV?
High biological value, proteins contain all of the essential amino acids we need
Mainly found in animal sources e.g meat, fish, poultry
Soya beans and quinoa are plant based hbv proteins
What are LBV?
Proteins missing one or more essential amino acids
Only found in plant sources
What is protein complementation?
Combining LVB proteins to get all the essential amino acids
How much protein should an average male have each day?
55g
How much protein should an average female have per day?
45g
How much more protein do pregnant women need?
6g
What happens if you have too much protein?
Puts a lot of strain on liver and kidney, which can be dangerous
What happens if you have too little protein?
- growth slowed down
- hair, skin and nails don’t grow as fast
- immune system can’t work properly without protein-wounds dint heal as quickly and higher risk of catching infection
- oedema-build up of fluid in body, often around the feet
- kwashiorkor, oedema around the stomach
Alternative proteins
- soya
- TVP
- tofu
- mycoprotein
Why does our body need fats?
- concentrated source of energy
- source of fat-soluble vitamins: A,D,E and K
- keeps us warm
- protect our bones and organs
- use fat to make cholesterol, which is an essential part of all cell membranes
What are fats made up of?
Fatty acids and glycerol in the form of triglycerides
What are fatty acid chains made of?
Carbon and hydrogen
Why are saturated fats bad for your health?
Too much can increase cholesterol levels in the blood which can increase the risk of coronary heart disease
Unsaturated fats can be either?
Monounsaturated or polyunsaturated
What are monounsaturated fats?
- Contain one c=c double bond in carbon chain
- Found in olive oil, almonds, peanut butter and avocados
What are polyunsaturated fats?
- Contain more than on c=c double bond
- found in sesame oil, soybean oil, seeds and oily fish
What is the maximum of our daily food energy that fats should take up?
- 35%
- no more than 11% coming from saturated fat
What happens if we have too much fat?
- weight gain
- obesity
- type 2 diabetes
- increase in blood cholesterol levels , this increases risk of high blood pressure, strokes, heart attacks and coronary heart disease
What happens if we have too little fat?
- vitamin deficiency
- weight loss
- less insulation to keep body warm
- thinner layer of fat to protect body from knocks
What are carbohydrates needed for?
Energy
What types of simple carbohydrates hydrates are there?
Monosaccharides and disaccharides
What is a monosaccharide?
A type of simple carbohydrate, and are the most basic sugar molecules e.g glucose and fructose
What are disaccharides?
A type of simple carbohydrate, made up of two monosaccharides e.g glucose and fructose
What are polysaccharides?
A type of complex protein, made up of loads of monosaccharides joined together e.g starches are made up of lots of glucose molecule
What effect do complex carbohydrates have?
Gradual increase in blood sugar levels and provide a slow, steady release of energy
How quickly do high GI foods affect blood sugar levels?
Digested quickly and cause a rapid rise in blood sugar levels. E.g white bread, cornflakes and watermelon
How do low GI foods affect blood sugar levels?
Digested slowly and cause a gradual rise in blood sugar levels e.g wholewheat bread, brown rice, peaches and porridge
How much of our energy should come from carbs?
50%
What happens if you have too much carbohydrates?
- extra carbohydrates converted into fat which can lead to obesity and other diet related health issues
- too many sugary foods can lead to tooth decay
- simple carbohydrates cause rapid surges in blood sugar, if blood sugar levels fluctuate too wildly it can lead to development of type 2 diabetes
What happens if we have too little carbohydrates?
- hunger
- tiredness
- dizziness
- if we have fat device body uses up protein which causes us to lose muscle, which makes us weaker
What are the fat soluble vitamins?
A,D,E and K
What is vitamin A needed for?
-good for eyesight , growth and healthy immune system
What is vitamin As main source?
Retinol which is found in liver, butter, oily fish and eggs
Can also come from carotene which is found in yellow and orange fruit and veg and margarine
What happens if you have too much vitamin A?
Weaken bones
What happens if you have too little vitamin A?
Night blindness, weaker immune system and stunted growth
How much vitamin A should we have a day?
- men 0.7mg
- women 0.6mg
What does vitamin D do?
Helps the body absorb various minerals
Where is vitamin D found?
Oily fish and egg yolks, is also produced when skin is exposed to sunlight
What happens if you have too much vitamin D?
Makes you absorb too much calcium which can lead to kidney damage
What happens if you have too little vitamin D?
Bone disease like osteomalacia, rickets and osteoporosis
How much vitamin D should we have a day?
0.01mg although we get more through natural exposure to sunlight
What does vitamin E do?
Keeps skin and eyes healthy and improves immune system and bonsai
Where is vitamin E found?
Leafy greens, broccoli, nuts, vegetable oils and wheat germ
What happens if you have too much vitamin E?
Interfere with blood clotting, cause nausea and blurred vision
What happens if you have too little vitamin E?
Weak muscles and problems with sight
How much vitamin E should we have a day?
Men 4mg
Women 3mg
What does vitamin k do?
Clot blood, heal wounds, maintain immune system and bones
Where is vitamin k found?
Leafy greens, cereals and vegetable oils plus some meat and dairy foods
What happens if you have too little vitamin k?
Can cause uncontrolled bleeding in newborns
What are the water soluble vitamins?
B and C vitamins
What is the function of thiamin (B1)?
Helps the nervous system and with energy release from foods
Sources of thiamin (B1)?
Bread, pasta, rice, peas, eggs and liver
Problems cause by having too little thiamin (b1)?
Tiredness, weak muscles and beriberi
What is riboflavins function (B2)?
Helps with energy release from foods and repair of tissue
Sources of riboflavin (B2)?
Milk, eggs, cheese, and leafy greens
What happens if you have to little riboflavin (B2)?
Dry skin,sore throat and sores around the mouth
