Food Nutrition and Health: Macronutrients Flashcards
What is the function of protein in the body?
Growth, Repair, Maintain tissue and A Secondary Source of Energy
What are the HBV sources of Protein?
- Meat
- Fish
- Eggs
- Milk
- Cheese
- Soya Beans
- Quinoa
- Mycoprotein (Quorn)
What are LBV sources of Protein?
- Cereals
- Wheat
- Peas, Beans and Lentils
- Nuts and Seeds
What happens in Children if they don’t have enough Protein?
- Poor Growth
- Thinning hair or hair loss
- Catch infections easily
- Fluid under the skin
What happens in Adults if they don’t have enough Protein?
- Loss of muscle
- Fluid under the skin
- Thinning hair or hair loss
- Catch infections easily
What happens if we get too much Protein?
- Puts strain on Liver and Kidneys
- Increased weight, as extra protein is converted into fat
How many kcal does 1 gram of protein provide?
4 kcals of energy
What are the building blocks of proteins?
Amino Acids
How many essential amino acids are there that the body cannot make?
Eight
What is Protein complementation?
Using a mixture of HBV and LBV protein foods to get all the essential amino acids
Give an example of Protein Complementation
Beans on Toast, Pitta and Hummus, Lentil dhal and Rice, Peas and Chapattis
What are some Protein alternatives?
Soya, Mycoprotein, Quinoa (HBV)
What is the dietary reference value for protein
- Boys aged 11-14 - 42.1
- Girls aged 11-14 - 41.2
- Men> Women due to average size difference
- Babies and children need more due to growth
- Teenagers need more due to the rapid growth spurt
What is Kwashiorkor?
Deficiency of protein and energy that leads to growth rates and persistent infections
What is the function of Fats and Oils in the body?
- Provide energy
- Keep the body warm
- Form part of every cell
- Protect organs
- Provide fat-soluble vitamins (ADEK)
- Provide the essential fatty acids
- Make you fuller for longer because fats slow down the rate at which the stomach empties
How many kcal does 1 gram of Fat provide?
9 kcal of energy
What are the Animal sources of fat?
- Butter, Ghee
- Lard, oose fat, suet, dripping
- Meat and meat products
- Oily fish
- Full-fat Greek yoghurt
- Hard cheese
- Cream
- Eggs
- Chocolate, Pastries, Biscuits, Cakes
What are the Vegetable sources of fat?
- Vegetable and plant oils
- Avocados and olives
- Nuts and nut products
- Seeds
- Fat spreads
What is the chemical name for fat?
Triglyceride - made of three fatty acid parts to one glycerol part and can be saturated or unsaturated (with or without hydrogen atoms )
What can too much saturated fat lead to?
Heart disease, Type 2 Diabetes and Obesity
How many bonds do Monounsaturated fatty acids have?
One double bond
How many bonds do Polyunsaturated fatty acids have?
Two or More double bonds
What are the two essential fatty acids and where can they be found?
Omega 3 - oily fish, seeds and green leafy veg
Omega 6 - veg, grains, seeds and chicken
What are the two types of Cholesterol?
Low-density lipoprotein - ‘Bad cholesterol’ (LDL)
High-density lipoprotein - ‘Good cholesterol’ (HDL)
What is the function of Carbohydrates in the body?
- Energy for movement
- Growth
- Chemical reactions and processes
What are the Sugar sources of Carbohydrates?
- All types of sugar
- Treacle and golden syrup
- Honey, Jam and marmalades
What are the Starch sources of Carbohydrates?
- Root Veg
- Cereals
What happens if you have a carbohydrate deficiency?
- Lose weight
- Poor growth in children
What happens if we have an excess of carbohydrate?
- Increase in body fat and weight, leading to obesity
- Too much sugar will cause tooth decay
What are the different types of carbohydrate?
Simple sugars
- Monosaccharides
Glucose
Fructose
- Disaccharides
Sucrose
Lactose
Maltose
Complex Carbohydrates
- Polysaccharides
Starches
- Non-Starch Polysaccharides
Dietary FibreWhat are the different types of Sugar?
Free Sugar
Fruit Sugar
Hidden Sugar
