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GCSE Food Tech AQA > Food Nutrition and Health > Flashcards

Food Nutrition and Health Flashcards

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1
Q

Function of Protein

A

-growth, repair, maintenance

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2
Q

Main sources of Protein

A
  • meat
  • fish
  • dairy products
  • nuts
  • seeds
  • beans
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3
Q

What are high biological proteins

-where are they found

A
  • contain all of the essential amino acids needed
  • mainly found in animal sources
  • soya beans and quinoa are plant-based HBV proteins
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4
Q

What are low biological proteins

-where are they found

A
  • missing one or more of the essential amino acids we need

- only found in plant sources

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5
Q

What is protein complementation

A

-the combining of HBV and LBV proteins to get all the essential amino acids in our diet

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6
Q

What are dietary reference values

A

-estimates of the amounts of nutrients people should have in their diet

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7
Q

How much protein should the average male consume

A

55g

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8
Q

How much protein should the average female consume

A

45g

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9
Q

What occurs if the body has excess (too much) protein

A

-it puts pressure and strain on liver and kidneys

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10
Q

What occurs if the body has deficiency (too little) protein

A
  • growth is slowed down
  • immune system can’t work properly
  • leads to oedema- build up of fluid in the body that causes swelling
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11
Q

Name 4 protein alternatives

A
  • Soya
  • TVP
  • Tofu
  • Mycoprotein
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12
Q

Function of fats

A

-provide energy, nutrients and insulation

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13
Q

What are saturated fats

A
  • unhealthy fats
  • solid at room temp
  • come from animal sources
  • excess: can increase cholesterol levels which can increase coronary heart disease
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14
Q

What are unsaturated fats

A
  • healthier fats
  • soft/ liquid at room temp
  • can be monosaturated and polyunsaturated
  • lowers cholesterol levels
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15
Q

Definition of monounsaturated

A
  • contain one C=C double bond

- found in olive oil, almonds

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16
Q

Definition of polyunsaturated

A
  • contain more than one C=C double bond

- found in sesame oil, seeds

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17
Q

How much of our diet should fat make up

A

no more than 35%

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18
Q

How much fat is the average adult recommended to eat

A

-70g

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19
Q

What occurs if the body has excess (too much) fat

A
  • weight gain
  • obesity
  • type-2-diabetes
  • increase blood cholesterol levls
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20
Q

What occurs if the body has deficiency (too little) fat

A
  • vitamin defieicency
  • weight loss
  • less insulation
  • thinner layer of fat to protect the body
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21
Q

Function of carbohydrates

A

-needed for energy

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22
Q

What can carbohydrates be split up into

A
  • sugar (monosaccharides/ disaccharides)

- starch ((polysaccharides)

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23
Q

What can simple carbohydrates such as sugar be divided into

A
  • monosaccharides

- disaccharides

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24
Q

How are simple carbohydrates digested

A

-digested quickly making blood sugar levels rise quickly and providing a s short burst of energy

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25
Q

What are monosaccharides

A
  • the most basic sugar molecules

e. g. glucose and fructose

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26
Q

What are disaccharides

A

-made up of two monosaccharides

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27
Q

What are complex carbohydrates such as starch

A

polysaccharides

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28
Q

What are polysaccharides

A

-made up of lots of monosaccharides joined together

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29
Q

How are complex carbohydrates digested

A

-take a lot longer to digest than simple carbohydrates so they gradually increase the blood sugar levels and provide a slow, steady release of energy

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30
Q

What does the glycaemic index show

A

-shows how carbohydrates affect blood sugar levels

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31
Q

How much if our energy should come from carbohydrates

A

-50%

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32
Q

What occurs if the body has excess (too much) carbohydrates

A
  • obesity
  • toothy decay
  • type-2-diabetes
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33
Q

What occurs if the body has deficiency (too little) carbohydrates

A
  • blood sugar levels drop- hunger, dizziness, tiredness

- lose muscle

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34
Q

Name the 4 fat-soluble vitamins

A

Vitamins A, D, E, K

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35
Q

What is Vitamin A needed for

A
  • good eyesight
  • growth
  • healthy immune system
36
Q

Name the main source of vitamin A

A

-retinol- found in liver, butter, oily fish

37
Q

What occurs if the body has excess (too much) Vitamin A

A

-weakens bones

38
Q

What occurs if the body has deficiency (too little) Vitamin A

A
  • night blindness
  • stunted growth
  • weaker immune system
39
Q

What is Vitamin D needed for

A

-helps body absorb minerals- important for development of healthy bones and teeth

40
Q

Name the main source of vitamin D

A
  • oily fish

- egg yolk

41
Q

What occurs if the body has excess (too much) Vitamin D

A

-absorbing too much calcium- kidney damage

42
Q

What occurs if the body has deficiency (too little) Vitamin D

A

-bone disease- rickets, osteoporosis

43
Q

-What is Vitamin E needed for

A
  • healthy skin
  • healthy eyes
  • improves immune system
44
Q

Name the main source of vitamin E

A
  • leafy greens
  • broccoli
  • nuts
45
Q

What occurs if the body has excess (too much) Vitamin E

A

-interfere with blood clotting

46
Q

What occurs if the body has deficiency (too little) Vitamin E

A
  • weak muscles

- problems with sight

47
Q

What is Vitamin K needed for

A
  • helps blood clot
  • heal wounds
  • maiantain immune system
48
Q

Name the main source of vitamin K

A
  • leafy greens

- cereals

49
Q

What occurs if the body has deficiency (too little) Vitamin K

A

-uncontrollable bleeding in newborns

50
Q

Name the 6 water-soluble vitamins

A
  • Vitamin B1 (thiamin)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B9 (folic acid)
  • Vitamin B12 (cobalamin)
  • Vitamin C (ascorbic acid)
51
Q

Function of Vitamins B1, B2, B3

A
  • Vitamin B1 (thiamin)- helps nervous system
  • Vitamin B2 (riboflavin)- helps with energy release from foods
  • Vitamin B3 (niacin)- helps with energy release from foods
52
Q

Main sources of Vitamins B1, B2, B3

A

B1- bread
B2- milk
B3- meat

53
Q

What occurs if the body has deficiency (too little) of Vitamins B1, B2, B3

A

B1- tiredness
B2- dry skin
B3- pellagra

54
Q

Function of Vitamins B9, B12, C

A

B9- growth, healthy babies
B12- helps nervous system
C- keeps blood vessels healthy

55
Q

Main sources of Vitamins B9, B12, C

A

B9- liver
B12- eggs
C- strawberries

56
Q

What occurs if the body has deficiency (too little) of Vitamins B9, B12, C

A

B9- anaemia
B12- tiredness
C- anaemia

57
Q

What is an antioxidant

A

-protect us from free radicals (chemicals that are able to damage our body cells)

58
Q

Name the 3 antioxidants

A

Vitamins A, C, E

59
Q

Name the 4 minerals

A

Calcium. Iron, Sodium, Phosphorus

60
Q

Name the 2 trace elements

A
  • Fluoride

- Iodine

61
Q

What percentage of our body is made up of water

A

60%

62
Q

Why do our bodies need water

A
  • to eliminate waste from the body
  • control body temperature
  • aid the process of digestion
63
Q

How is water lost from the

body

A
  • urine
  • faeces
  • sweat
  • breath
64
Q

What does dehydration cause

A
  • slower reactions
  • poor decision making
  • blood thickens
  • increase in body temperature
65
Q

What are the nutritional needs of a young child (aged 2-5 years old)

A
  • small and frequent meals to get the energy they need and they don’t have large stomachs
  • 300ml of milk a day
  • variety of foods
66
Q

What are the nutritional needs of a child (aged 5-12 years old)

A

-protein- help grow and repair body

  • carbohydrates- provide energy
  • fat

-calcium- healthy teeth and bones
vitamin D

67
Q

What are the nutritional needs of a teenager

A
  • balanced diet
  • protein- to cope with growth spurts
  • iron- to replace iron lost on girls periods
  • vitamin C
  • calcium- help skeleton reach peak size
  • vitamin D
68
Q

What are the nutritional needs of an adult

A
  • healthy lifestyle
  • iron- as lost in girls periods

-calcium & vitamin D- prevent bone disease

69
Q

What are the nutritional needs of an elderly adult

A
  • cut down on excess staurated fat- avoid CHD
  • calcium & vitamin D- prevent bone disease
  • vitamin B12- keep brain healthy and prevent memory loss
  • fibre- prevent constipation
  • vitamin A- maintain good eyesight
70
Q

What is obesity

A

when the body has too much fat

71
Q

What are the causes of obesity

A
  • incorrect balance of energy
  • eating lots of food high in fat and sugar
  • sedentary lifestyle
72
Q

What are the health problems of obesity

A
  • high blood pressure increases chance of CHD
  • type-2-diabetes
  • breathing difficulties
  • tiredness
73
Q

What is coronary heart disease

A

when the coronary arteries are narrowed as they are filled with fatty deposits

74
Q

What are the causes of coronary heart disease

A
  • eating lots of saturated fats
  • physically inactive
  • smoking
  • high blood pressure
75
Q

What are the health problems of coronary heart disease

A

-blood cannot pass through blood vessels efficiently

76
Q

What is anaemia

A

-a reduced amount of red blood cells

77
Q

What are the causes of anaemia

A
  • loss of iron during period

- not eating enough iron-rich foods

78
Q

What is the basal metabolic rate (BMR)

A

-smallest amount of energy needed to stay alive

79
Q

What factors affect the BMR

A
  • Age
  • Gender
  • Weight
  • Height
  • Exercise
80
Q

What is physical activity level (PAL)

A

-a measure of how active you are

81
Q

How do you work out your daily energy requirement

A

-BMR x PAL

82
Q

What percentage of protein makes up our diet

A

15%

83
Q

How would you plan meals for the following groups:

  • Lactose Intolerance
  • Nut allergy
  • Coeliac disease
  • Vegetarians
A

Lactose Intolerance- avoid lactose- substitue normal milk for lactose free milk

Nut allergy- remove nuts from recipes

Coeliac disease- avoid gluten- use alternative flours

Vegetarians- avoid meat- use Quorn to substitute meat

84
Q

What is type 2 diabetes

A

-a disorder where blood glucose levels stay too high as pancreas can’t produce enough insulin or the body resists it

85
Q

What causes type 2 diabetes

A
  • overweight
  • obese
  • excessive sugar in diet
86
Q

what are the symptoms of type 2 diabetes

A
  • feeling thirsty
  • feeling tired and weak
  • weight loss
  • blurred image
87
Q

how can type 2 diabetes be prevented

A

regular physical exercise
limiting alcohol intake
losing weight
following dietary guidlines

GCSE Food Tech AQA (6 decks)

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