Food Nutrition and Health Flashcards
Function of Protein
-growth, repair, maintenance
Main sources of Protein
- meat
- fish
- dairy products
- nuts
- seeds
- beans
What are high biological proteins
-where are they found
- contain all of the essential amino acids needed
- mainly found in animal sources
- soya beans and quinoa are plant-based HBV proteins
What are low biological proteins
-where are they found
- missing one or more of the essential amino acids we need
- only found in plant sources
What is protein complementation
-the combining of HBV and LBV proteins to get all the essential amino acids in our diet
What are dietary reference values
-estimates of the amounts of nutrients people should have in their diet
How much protein should the average male consume
55g
How much protein should the average female consume
45g
What occurs if the body has excess (too much) protein
-it puts pressure and strain on liver and kidneys
What occurs if the body has deficiency (too little) protein
- growth is slowed down
- immune system can’t work properly
- leads to oedema- build up of fluid in the body that causes swelling
Name 4 protein alternatives
- Soya
- TVP
- Tofu
- Mycoprotein
Function of fats
-provide energy, nutrients and insulation
What are saturated fats
- unhealthy fats
- solid at room temp
- come from animal sources
- excess: can increase cholesterol levels which can increase coronary heart disease
What are unsaturated fats
- healthier fats
- soft/ liquid at room temp
- can be monosaturated and polyunsaturated
- lowers cholesterol levels
Definition of monounsaturated
- contain one C=C double bond
- found in olive oil, almonds
Definition of polyunsaturated
- contain more than one C=C double bond
- found in sesame oil, seeds
How much of our diet should fat make up
no more than 35%
How much fat is the average adult recommended to eat
-70g
What occurs if the body has excess (too much) fat
- weight gain
- obesity
- type-2-diabetes
- increase blood cholesterol levls
What occurs if the body has deficiency (too little) fat
- vitamin defieicency
- weight loss
- less insulation
- thinner layer of fat to protect the body
Function of carbohydrates
-needed for energy
What can carbohydrates be split up into
- sugar (monosaccharides/ disaccharides)
- starch ((polysaccharides)
What can simple carbohydrates such as sugar be divided into
- monosaccharides
- disaccharides
How are simple carbohydrates digested
-digested quickly making blood sugar levels rise quickly and providing a s short burst of energy
What are monosaccharides
- the most basic sugar molecules
e. g. glucose and fructose
What are disaccharides
-made up of two monosaccharides
What are complex carbohydrates such as starch
polysaccharides
What are polysaccharides
-made up of lots of monosaccharides joined together
How are complex carbohydrates digested
-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
What does the glycaemic index show
-shows how carbohydrates affect blood sugar levels
How much if our energy should come from carbohydrates
-50%
What occurs if the body has excess (too much) carbohydrates
- obesity
- toothy decay
- type-2-diabetes
What occurs if the body has deficiency (too little) carbohydrates
- blood sugar levels drop- hunger, dizziness, tiredness
- lose muscle
Name the 4 fat-soluble vitamins
Vitamins A, D, E, K
What is Vitamin A needed for
- good eyesight
- growth
- healthy immune system
Name the main source of vitamin A
-retinol- found in liver, butter, oily fish
What occurs if the body has excess (too much) Vitamin A
-weakens bones
What occurs if the body has deficiency (too little) Vitamin A
- night blindness
- stunted growth
- weaker immune system
What is Vitamin D needed for
-helps body absorb minerals- important for development of healthy bones and teeth
Name the main source of vitamin D
- oily fish
- egg yolk
What occurs if the body has excess (too much) Vitamin D
-absorbing too much calcium- kidney damage
What occurs if the body has deficiency (too little) Vitamin D
-bone disease- rickets, osteoporosis
-What is Vitamin E needed for
- healthy skin
- healthy eyes
- improves immune system
Name the main source of vitamin E
- leafy greens
- broccoli
- nuts
What occurs if the body has excess (too much) Vitamin E
-interfere with blood clotting
What occurs if the body has deficiency (too little) Vitamin E
- weak muscles
- problems with sight
What is Vitamin K needed for
- helps blood clot
- heal wounds
- maiantain immune system
Name the main source of vitamin K
- leafy greens
- cereals
What occurs if the body has deficiency (too little) Vitamin K
-uncontrollable bleeding in newborns
Name the 6 water-soluble vitamins
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B9 (folic acid)
- Vitamin B12 (cobalamin)
- Vitamin C (ascorbic acid)
Function of Vitamins B1, B2, B3
- Vitamin B1 (thiamin)- helps nervous system
- Vitamin B2 (riboflavin)- helps with energy release from foods
- Vitamin B3 (niacin)- helps with energy release from foods
Main sources of Vitamins B1, B2, B3
B1- bread
B2- milk
B3- meat
What occurs if the body has deficiency (too little) of Vitamins B1, B2, B3
B1- tiredness
B2- dry skin
B3- pellagra
Function of Vitamins B9, B12, C
B9- growth, healthy babies
B12- helps nervous system
C- keeps blood vessels healthy
Main sources of Vitamins B9, B12, C
B9- liver
B12- eggs
C- strawberries
What occurs if the body has deficiency (too little) of Vitamins B9, B12, C
B9- anaemia
B12- tiredness
C- anaemia
What is an antioxidant
-protect us from free radicals (chemicals that are able to damage our body cells)
Name the 3 antioxidants
Vitamins A, C, E
Name the 4 minerals
Calcium. Iron, Sodium, Phosphorus
Name the 2 trace elements
- Fluoride
- Iodine
What percentage of our body is made up of water
60%
Why do our bodies need water
- to eliminate waste from the body
- control body temperature
- aid the process of digestion
How is water lost from the
body
- urine
- faeces
- sweat
- breath
What does dehydration cause
- slower reactions
- poor decision making
- blood thickens
- increase in body temperature
What are the nutritional needs of a young child (aged 2-5 years old)
- 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
What are the nutritional needs of a child (aged 5-12 years old)
-protein- help grow and repair body
- carbohydrates- provide energy
- fat
-calcium- healthy teeth and bones
vitamin D
What are the nutritional needs of a teenager
- 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
What are the nutritional needs of an adult
- healthy lifestyle
- iron- as lost in girls periods
-calcium & vitamin D- prevent bone disease
What are the nutritional needs of an elderly adult
- 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
What is obesity
when the body has too much fat
What are the causes of obesity
- incorrect balance of energy
- eating lots of food high in fat and sugar
- sedentary lifestyle
What are the health problems of obesity
- high blood pressure increases chance of CHD
- type-2-diabetes
- breathing difficulties
- tiredness
What is coronary heart disease
when the coronary arteries are narrowed as they are filled with fatty deposits
What are the causes of coronary heart disease
- eating lots of saturated fats
- physically inactive
- smoking
- high blood pressure
What are the health problems of coronary heart disease
-blood cannot pass through blood vessels efficiently
What is anaemia
-a reduced amount of red blood cells
What are the causes of anaemia
- loss of iron during period
- not eating enough iron-rich foods
What is the basal metabolic rate (BMR)
-smallest amount of energy needed to stay alive
What factors affect the BMR
- Age
- Gender
- Weight
- Height
- Exercise
What is physical activity level (PAL)
-a measure of how active you are
How do you work out your daily energy requirement
-BMR x PAL
What percentage of protein makes up our diet
15%
How would you plan meals for the following groups:
- Lactose Intolerance
- Nut allergy
- Coeliac disease
- Vegetarians
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
What is type 2 diabetes
-a disorder where blood glucose levels stay too high as pancreas can’t produce enough insulin or the body resists it
What causes type 2 diabetes
- overweight
- obese
- excessive sugar in diet
what are the symptoms of type 2 diabetes
- feeling thirsty
- feeling tired and weak
- weight loss
- blurred image
how can type 2 diabetes be prevented
regular physical exercise
limiting alcohol intake
losing weight
following dietary guidlines
