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Food Preparation & Nutrition > Food Nutrition and Health pt.1 > Flashcards

Food Nutrition and Health pt.1 Flashcards

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1
Q

What is protein needed for?

A

Growth, repair and maintenance

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2
Q

Where do we get protein from?

A 
Meat
Fish
Dairy Products
Nuts
Seeds
Beans
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3
Q

What are proteins made up of?

A

Amino acids

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4
Q

What are HBV proteins and what are its sources?

A

High biological value proteins contain all of the essential amino acids we need

They are mainly found in animal sources however soya beans and quinoa are plant-based HBV proteins

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5
Q

What are LBV proteins and what are its sources?

A

Low biological proteins are missing one or more of the essential amino acids we need

They are only found in plant sources eg peas, lentils, nuts, seeds and most beans

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6
Q

What is protein complementation?

A

It is when you combine different LBV proteins to get all the essential amino acids in our diet e.g hummus and pitta

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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 are some of the age groups where the amount of protein needed is variable?

A

Growing children need a greater amount of protein relative to their size and body mass

Physically active people need more protein for muscle growth and repair

Pregnant women need about 6g more protein than normal to help the baby grow

During breastfeeding, women require even more

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10
Q

What are some of the problems caused by an excess of protein?

A

The liver and kidneys help process proteins and therefore too much protein can put a lot of strain and pressure on these organs which can be dangerous

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11
Q

What are some of the problems caused by a deficiency of protein?

A

Growth is slowed down

Hair, skin and nails can get into a poor condition

Immune system is weakened (more risk of infection, slower healing time)

Food not properly digested, possible lack of nutrients

Oedema (a build up of fluid that causes swelling)

Kwashiorkor (oedema around the stomach)

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12
Q

What is soya?

A

Can be eaten whole but must be cooked to remove toxicity. Can also be used to make soya milk and other protein alternatives like tofu and TVP

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13
Q

What is mycoprotein?

A

Traditionally made from a mushroom-like fungus and egg white

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14
Q

What is TVP?

A

Made from soya beans-specifically soya flour

Used to make a dough which when baked has a meat-like texture

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15
Q

What is tofu?

A

Curdled soya milk

Can have many textures depending on how much water it contains

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16
Q

Why do we need fat?

A

Provide concentrated source of energy (twice as much energy per gram as proteins and carbs)

Fat-soluble vitamins A, D, E and K

Insulation

Protect our bones and organs

Used to make cholesterol (essential part of cell membraned)

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17
Q

Describe a triglyceride

A

1 molecule of glycerol and 3 fatty acids

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18
Q

What are fatty acid chains made up of?

A

Carbon and hydrogen

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19
Q

Describe saturated fatty acids in terms of bonds

A

Saturated fatty acids only have single C-C bonds

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20
Q

Describe unsaturated fatty acids in terms of bonds

A

Unsaturated fatty acids contain at least one C=C double bond in their carbon chains

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21
Q

Why are saturated fats bad for your health?

A

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

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22
Q

What are monounsaturated fats and what are some of its sources?

A

Contain 1 C=C double bond in their carbon chains

Sources: olive oil, almonds, peanut butter and avocados

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23
Q

What are polyunsaturated fats?

A

They contain more than one C=C double bond

Sources: sesame oil, soybean oil, seeds and oily fish

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24
Q

How much of our daily food energy should be fats?

A

No more than 35%

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25
Q

How much of our daily fat intake can be saturated fat?

A

No more than 11%

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26
Q

How much fat should an average adult consume?

A

70g with a maximum of 20g of this being saturated

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27
Q

What can happen if you have too much fat?

A

Weight gain

Obesity

Type-2 diabetes

Increased blood cholesterol levels which can restrict blood flow around the body by building up in blood vessels

Due to this^^, high blood pressure, stroke, heart attack and CHD

Obesity could lead to stroke/cancers and puts strain on joints and muscles which could cause mobility issues

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28
Q

What can happen if you don’t have enough fat?

A

Less fat soluble vitamins (ADEK)

Weight loss

Less insulation

Thinner layer of protection

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29
Q

What are the two main types of carbohydrates?

A

Sugar

Starch

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30
Q

What is sugar?

A
  • can be found naturally or can be added during the manufacturing process
  • added sugars often referred to as ‘empty calories’ (no other nutritional benefit)
  • eg. glucose and fructose
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31
Q

What is starch?

A

Contain lots of nutrients including B vitamins, iron and calcium

  • Wholegrain starch foods also have high fibre content
  • Can be found in foods like potatoes, bread, pasta, rice and cereals
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32
Q

What are monosaccharides?

A

The most basic sugar molecules eg glucose and fructose

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33
Q

What are disaccharides?

A

Made up of two monosaccharides eg sucrose is made of glucose and fructose

34
Q

What are polysaccharides and what are they made of?

A

They are complex carbohydrates such as starch which are made up of lots of monosaccharides joined together

35
Q

How much of our energy should come from carbs?

A

50%

36
Q

What happens if you are in excess of carbohydrates?

A

Too much fat-can cause obesity and other diet-related
health issues

Tooth decay

Rapid surges in blood levels-if this happens too often, it can lead to the development of type 2 diabtes

37
Q

What happens if you have a carbohydrate defiency?

A

Blood sugar levels can drop-hunger dizziness and tiredness due to not enough energy

Body will start to use up stored fat

If there is also a fat deficiency then our bodies start to use up protein, which can cause us to lose muscle

38
Q

What is fibre also known as?

A

NSP (non-starch polysaccharide) or ‘roughage’

39
Q

What does fibre do?

A

Helps keep the digestive system working and keeps food moving through it

40
Q

What are some sources of fibre?

A

Vegetables-peas, brocolli, beans, carrots and potatoes (especially the skin)

Fruit and fruit juice

Brown bread an wholemeal or whole grain foods

Lentils, beans, seeds and nuts

41
Q

What happens if you don’t get enough fibre?

A

Constipation
Bowel and colon cancer
Heart disease
High blood pressure

42
Q

How much fibre should the average adult be having a day?

A

30g

children need less because the feeling of fullness from fibre can prevent them getting all the nutrients they need

43
Q

What does our body need water for?

A

Eliminate waste from the body
Control body temperature
Aid the process of digestion

44
Q

What can happen if you are dehydrated?

A

Slower reactions and poor decision making (brain needs water to function well)

Blood to thicken, making it harder for the heart to pump the blood around the body

An increase in body temperature (body cannot sweat properly)

45
Q

What can happen if you are overhydrated?

A

Nausea, headaches and confusion

Dilutes concentration of nutrients e.g can affect the function of kidneys-can be fatal

46
Q

What are the fat soluble vitamins?

A

ADEK

47
Q

What is Vitamin A needed for?

A
  • Good eyesight
  • Growth
  • Healthy immune system and skin
  • Antioxidant
48
Q

What are some sources for Vitamin A?

A

Main source is retinol
It is found in liver, butter, oily fish and eggs
Can be made from carotene
Found in margarine and orange or yellow fruit and veg

49
Q

What can happen if you have too much Vitamin A?

A

Weakens bones

Foods with very high amounts of Vitamin A (liver) should be avoided during pregnancy

50
Q

What can happen if you do not have enough Vitamin A?

A

Night blindness
Weaker immune system
Stunted growth

51
Q

How much Vitamin A is recommended for men and women each day?

A
  1. 7mg men

0. 6mg women

52
Q

What is Vitamin D needed for

A

Helps the body absorb various minerals, including calcium (needed for healthy teeth and bones)

53
Q

What are some sources for Vitamin D?

A

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

54
Q

What can happen if you don’t have enough Vitamin D?

A

Bone diseases like osteomalacia, rickets and osteoporosis

55
Q

What can happen if you have too much Vitamin D?

A

Kidney damage due to absorbing too much calcium

56
Q

How much Vitamin D should one have?

A

0.01mg a day

Natural exposure to sun

57
Q

What is Vitamin E for?

A

Keeps skin and eyes healthy
Improves immune system
Antioxidant which may protect us from free radicals

58
Q

What are some sources of Vitamin E?

A

Leafy green (spinach and kale), broccoli, nuts, vegetable oils and wheat germ

59
Q

What happens if you have too much Vitamin E?

A

Issues with blood clotting, causing nausea and blurred vision

60
Q

What happens if you have too little Vitamin E?

A

Rare
Weak muscles
Problems with sight

61
Q

How much Vitamin E should one be getting?

A

4mg men

3mg women

62
Q

What is Vitamin K for?

A

Helps clot blood, heal wounds and maintain our immune system

63
Q

What foods can Vitamin K be found in?

A

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

64
Q

What happens if you have too little Vitamin K?

A

Uncontrolled bleeding in new-borns

Very rare in adults

65
Q

How much Vitamin K should one have a day?

A

0.001 mg of Vitamin K for every kg of body weight

66
Q

What does Vitamin B1 do and what are its sources? (Thiamin)

A

Helps the nervous system and with energy release from foods

Bread, pasta, rice, peas, eggs and liver

67
Q

What problems can be caused if you have too little vitamin B1?

A

Tiredness, weak muscles and beriberi (a disease that affects the heart, blood vessels and nervous system)

68
Q

What does Vitamin B2 do and what are its sources? (Ribofalvin)

A

Helps with energy release from foods and repair of tissues

Milk, eggs, cheese, and leafy greens

69
Q

What problems can be caused if you have too little vitamin B2 (Riboflavin)?

A

Dry skin, a sore throat and sores around the mouth

70
Q

What does Vitamin B3 do and what are its sources? (Niacin)

A

Helps with energy release from foods and maintaining a healthy nervous system and skin

Sources: wheat, nuts, meat and fish

71
Q

What problems can be caused if you have too little vitamin B3 (Niacin)?

A

Pellagra (causes fatigue, depression and loss of memory)

72
Q

What does Vitamin B9 do and what are its sources? (Folic Acid)

A

Crucial for growth and healthy babies, and works with vitamin B12 to make red blood cells

Liver, peas and leafy greens

73
Q

What problems can be caused if you have too little vitamin B9 (folic acid)?

A

Anaemia, tiredness, weak muscles and mouth sores
(Folic acid is especially important for women planning pregnancy as low levels at conception can cause spina bifida in babies)

74
Q

What does Vitamin B12 do and what are its sources? (Cobalamin)

A

Helps the nervous system and works with vitamin B9 to make red blood cells

Milk, eggs, meat and fish

75
Q

What problems can be caused if you have too little vitamin B12?

A

Tiredness and nerve damage in extreme cases. Vegans (who don’t eat any animal produce) are most likely to have too little

76
Q

What does Vitamin C do and what are its sources? (Ascorbic Acid)

A

Protects the body from infection and allergies, keeps blood vessels healthy and heals wounds

Citrus fruits, tomatoes, strawberries, green veg and potatoes

77
Q

What problems can be caused if you have too little vitamin C?

A

Anaemia and scurvy

78
Q

How should you prepare fruit and veg to keep vitamins?

A

Once exposed to air, fruit and veg start losing vitamin C (only prepare just before you need them)

Don’t leave them in water (water-soluble vitamins dissolves)

Steaming or microwaving is the best way to prepare fruit and veg

Heat can destroy water-soluble vitamins (cook until tender)

Don’t cut into small pieces (Exposes more of fruit and veg to air and water)

Keep unpeeled

79
Q

What are free radicals?

A

They are chemicals that we encounter every day in our lives

They can damage cells in our body, leading to diseases like cancer and heart disease

80
Q

What are some sources of saturated fat?

A

Butter

Cheese

Cake

Biscuit

Chocolate

81
Q

Why is unsaturated fat healthier than saturated fat?

A

Unsaturated fat is thought to be healthier because it is associated with lower cholesterol levels

hdl is good

ldl is bad

82
Q

How can one reduce their fat intake?

A

Less fast food as these are often foods that are high in fat

Less treats that are high in fat like cake and chocolate

Use low-fat alternatives like using skimmed milk instead of full fat

Trim excess fat off of meats

Food Preparation & Nutrition (7 decks)

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