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Food Tech > Food Nutrition And Health > Flashcards

Food Nutrition And Health Flashcards

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1
Q

What is protein used for?

A

Growth , repair and maintenance

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2
Q

What is HBV?

A

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

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3
Q

What are LBV?

A

Proteins missing one or more essential amino acids

Only found in plant sources

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4
Q

What is protein complementation?

A

Combining LVB proteins to get all the essential amino acids

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5
Q

How much protein should an average male have each day?

A

55g

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6
Q

How much protein should an average female have per day?

A

45g

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7
Q

How much more protein do pregnant women need?

A

6g

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8
Q

What happens if you have too much protein?

A

Puts a lot of strain on liver and kidney, which can be dangerous

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9
Q

What happens if you have too little protein?

A
  • 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
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10
Q

Alternative proteins

A
  • soya
  • TVP
  • tofu
  • mycoprotein
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11
Q

Why does our body need fats?

A
  • 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
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12
Q

What are fats made up of?

A

Fatty acids and glycerol in the form of triglycerides

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13
Q

What are fatty acid chains made of?

A

Carbon and hydrogen

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14
Q

Why are saturated fats bad for your health?

A

Too much can increase cholesterol levels in the blood which can increase the risk of coronary heart disease

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15
Q

Unsaturated fats can be either?

A

Monounsaturated or polyunsaturated

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16
Q

What are monounsaturated fats?

A
  • Contain one c=c double bond in carbon chain

- Found in olive oil, almonds, peanut butter and avocados

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17
Q

What are polyunsaturated fats?

A
  • Contain more than on c=c double bond

- found in sesame oil, soybean oil, seeds and oily fish

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18
Q

What is the maximum of our daily food energy that fats should take up?

A
  • 35%

- no more than 11% coming from saturated fat

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19
Q

What happens if we have too much fat?

A
  • 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
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20
Q

What happens if we have too little fat?

A
  • vitamin deficiency
  • weight loss
  • less insulation to keep body warm
  • thinner layer of fat to protect body from knocks
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21
Q

What are carbohydrates needed for?

A

Energy

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22
Q

What types of simple carbohydrates hydrates are there?

A

Monosaccharides and disaccharides

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23
Q

What is a monosaccharide?

A

A type of simple carbohydrate, and are the most basic sugar molecules e.g glucose and fructose

24
Q

What are disaccharides?

A

A type of simple carbohydrate, made up of two monosaccharides e.g glucose and fructose

25
Q

What are polysaccharides?

A

A type of complex protein, made up of loads of monosaccharides joined together e.g starches are made up of lots of glucose molecule

26
Q

What effect do complex carbohydrates have?

A

Gradual increase in blood sugar levels and provide a slow, steady release of energy

27
Q

How quickly do high GI foods affect blood sugar levels?

A

Digested quickly and cause a rapid rise in blood sugar levels. E.g white bread, cornflakes and watermelon

28
Q

How do low GI foods affect blood sugar levels?

A

Digested slowly and cause a gradual rise in blood sugar levels e.g wholewheat bread, brown rice, peaches and porridge

29
Q

How much of our energy should come from carbs?

A

50%

30
Q

What happens if you have too much carbohydrates?

A
  • 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
31
Q

What happens if we have too little carbohydrates?

A
  • hunger
  • tiredness
  • dizziness
  • if we have fat device body uses up protein which causes us to lose muscle, which makes us weaker
32
Q

What are the fat soluble vitamins?

A

A,D,E and K

33
Q

What is vitamin A needed for?

A

-good for eyesight , growth and healthy immune system

34
Q

What is vitamin As main source?

A

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

35
Q

What happens if you have too much vitamin A?

A

Weaken bones

36
Q

What happens if you have too little vitamin A?

A

Night blindness, weaker immune system and stunted growth

37
Q

How much vitamin A should we have a day?

A
  • men 0.7mg

- women 0.6mg

38
Q

What does vitamin D do?

A

Helps the body absorb various minerals

39
Q

Where is vitamin D found?

A

Oily fish and egg yolks, is also produced when skin is exposed to sunlight

40
Q

What happens if you have too much vitamin D?

A

Makes you absorb too much calcium which can lead to kidney damage

41
Q

What happens if you have too little vitamin D?

A

Bone disease like osteomalacia, rickets and osteoporosis

42
Q

How much vitamin D should we have a day?

A

0.01mg although we get more through natural exposure to sunlight

43
Q

What does vitamin E do?

A

Keeps skin and eyes healthy and improves immune system and bonsai

44
Q

Where is vitamin E found?

A

Leafy greens, broccoli, nuts, vegetable oils and wheat germ

45
Q

What happens if you have too much vitamin E?

A

Interfere with blood clotting, cause nausea and blurred vision

46
Q

What happens if you have too little vitamin E?

A

Weak muscles and problems with sight

47
Q

How much vitamin E should we have a day?

A

Men 4mg

Women 3mg

48
Q

What does vitamin k do?

A

Clot blood, heal wounds, maintain immune system and bones

49
Q

Where is vitamin k found?

A

Leafy greens, cereals and vegetable oils plus some meat and dairy foods

50
Q

What happens if you have too little vitamin k?

A

Can cause uncontrolled bleeding in newborns

51
Q

What are the water soluble vitamins?

A

B and C vitamins

52
Q

What is the function of thiamin (B1)?

A

Helps the nervous system and with energy release from foods

53
Q

Sources of thiamin (B1)?

A

Bread, pasta, rice, peas, eggs and liver

54
Q

Problems cause by having too little thiamin (b1)?

A

Tiredness, weak muscles and beriberi

55
Q

What is riboflavins function (B2)?

A

Helps with energy release from foods and repair of tissue

56
Q

Sources of riboflavin (B2)?

A

Milk, eggs, cheese, and leafy greens

57
Q

What happens if you have to little riboflavin (B2)?

A

Dry skin,sore throat and sores around the mouth

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