Food Nutrition and Health pt.1 Flashcards
What is protein needed for?
Growth, repair and maintenance
Where do we get protein from?
Meat Fish Dairy Products Nuts Seeds Beans
What are proteins made up of?
Amino acids
What are HBV proteins and what are its sources?
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
What are LBV proteins and what are its sources?
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
What is protein complementation?
It is when you combine different LBV proteins to get all the essential amino acids in our diet e.g hummus and pitta
How much protein should the average male consume?
55g
How much protein should the average female consume?
45g
What are some of the age groups where the amount of protein needed is variable?
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
What are some of the problems caused by an excess of protein?
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
What are some of the problems caused by a deficiency of protein?
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)
What is soya?
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
What is mycoprotein?
Traditionally made from a mushroom-like fungus and egg white
What is TVP?
Made from soya beans-specifically soya flour
Used to make a dough which when baked has a meat-like texture
What is tofu?
Curdled soya milk
Can have many textures depending on how much water it contains
Why do we need fat?
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)
Describe a triglyceride
1 molecule of glycerol and 3 fatty acids
What are fatty acid chains made up of?
Carbon and hydrogen
Describe saturated fatty acids in terms of bonds
Saturated fatty acids only have single C-C bonds
Describe unsaturated fatty acids in terms of bonds
Unsaturated fatty acids contain at least one C=C double bond in their carbon chains
Why are saturated fats bad for your health?
Too much saturated fats can increase cholesterol levels in the blood which can increase the risk of coronary heart disease
What are monounsaturated fats and what are some of its sources?
Contain 1 C=C double bond in their carbon chains
Sources: olive oil, almonds, peanut butter and avocados
What are polyunsaturated fats?
They contain more than one C=C double bond
Sources: sesame oil, soybean oil, seeds and oily fish
How much of our daily food energy should be fats?
No more than 35%
How much of our daily fat intake can be saturated fat?
No more than 11%
How much fat should an average adult consume?
70g with a maximum of 20g of this being saturated
What can happen if you have too much fat?
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
What can happen if you don’t have enough fat?
Less fat soluble vitamins (ADEK)
Weight loss
Less insulation
Thinner layer of protection
What are the two main types of carbohydrates?
Sugar
Starch
What is sugar?
- 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
What is starch?
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
What are monosaccharides?
The most basic sugar molecules eg glucose and fructose
What are disaccharides?
Made up of two monosaccharides eg sucrose is made of glucose and fructose
What are polysaccharides and what are they made of?
They are complex carbohydrates such as starch which are made up of lots of monosaccharides joined together
How much of our energy should come from carbs?
50%
What happens if you are in excess of carbohydrates?
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
What happens if you have a carbohydrate defiency?
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
What is fibre also known as?
NSP (non-starch polysaccharide) or ‘roughage’
What does fibre do?
Helps keep the digestive system working and keeps food moving through it
What are some sources of fibre?
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
What happens if you don’t get enough fibre?
Constipation
Bowel and colon cancer
Heart disease
High blood pressure
How much fibre should the average adult be having a day?
30g
children need less because the feeling of fullness from fibre can prevent them getting all the nutrients they need
What does our body need water for?
Eliminate waste from the body
Control body temperature
Aid the process of digestion
What can happen if you are dehydrated?
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)
What can happen if you are overhydrated?
Nausea, headaches and confusion
Dilutes concentration of nutrients e.g can affect the function of kidneys-can be fatal
What are the fat soluble vitamins?
ADEK
What is Vitamin A needed for?
- Good eyesight
- Growth
- Healthy immune system and skin
- Antioxidant
What are some sources for Vitamin 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
What can happen if you have too much Vitamin A?
Weakens bones
Foods with very high amounts of Vitamin A (liver) should be avoided during pregnancy
What can happen if you do not have enough Vitamin A?
Night blindness
Weaker immune system
Stunted growth
How much Vitamin A is recommended for men and women each day?
- 7mg men
0. 6mg women
What is Vitamin D needed for
Helps the body absorb various minerals, including calcium (needed for healthy teeth and bones)
What are some sources for Vitamin D?
Oily fish, egg yolks and is also produced when skin is exposed to sunlight
What can happen if you don’t have enough Vitamin D?
Bone diseases like osteomalacia, rickets and osteoporosis
What can happen if you have too much Vitamin D?
Kidney damage due to absorbing too much calcium
How much Vitamin D should one have?
0.01mg a day
Natural exposure to sun
What is Vitamin E for?
Keeps skin and eyes healthy
Improves immune system
Antioxidant which may protect us from free radicals
What are some sources of Vitamin E?
Leafy green (spinach and kale), broccoli, nuts, vegetable oils and wheat germ
What happens if you have too much Vitamin E?
Issues with blood clotting, causing nausea and blurred vision
What happens if you have too little Vitamin E?
Rare
Weak muscles
Problems with sight
How much Vitamin E should one be getting?
4mg men
3mg women
What is Vitamin K for?
Helps clot blood, heal wounds and maintain our immune system
What foods can Vitamin K be found in?
Leafy greens, cereals and vegetable oils, plus some meats and dairy foods
What happens if you have too little Vitamin K?
Uncontrolled bleeding in new-borns
Very rare in adults
How much Vitamin K should one have a day?
0.001 mg of Vitamin K for every kg of body weight
What does Vitamin B1 do and what are its sources? (Thiamin)
Helps the nervous system and with energy release from foods
Bread, pasta, rice, peas, eggs and liver
What problems can be caused if you have too little vitamin B1?
Tiredness, weak muscles and beriberi (a disease that affects the heart, blood vessels and nervous system)
What does Vitamin B2 do and what are its sources? (Ribofalvin)
Helps with energy release from foods and repair of tissues
Milk, eggs, cheese, and leafy greens
What problems can be caused if you have too little vitamin B2 (Riboflavin)?
Dry skin, a sore throat and sores around the mouth
What does Vitamin B3 do and what are its sources? (Niacin)
Helps with energy release from foods and maintaining a healthy nervous system and skin
Sources: wheat, nuts, meat and fish
What problems can be caused if you have too little vitamin B3 (Niacin)?
Pellagra (causes fatigue, depression and loss of memory)
What does Vitamin B9 do and what are its sources? (Folic Acid)
Crucial for growth and healthy babies, and works with vitamin B12 to make red blood cells
Liver, peas and leafy greens
What problems can be caused if you have too little vitamin B9 (folic acid)?
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)
What does Vitamin B12 do and what are its sources? (Cobalamin)
Helps the nervous system and works with vitamin B9 to make red blood cells
Milk, eggs, meat and fish
What problems can be caused if you have too little vitamin B12?
Tiredness and nerve damage in extreme cases. Vegans (who don’t eat any animal produce) are most likely to have too little
What does Vitamin C do and what are its sources? (Ascorbic Acid)
Protects the body from infection and allergies, keeps blood vessels healthy and heals wounds
Citrus fruits, tomatoes, strawberries, green veg and potatoes
What problems can be caused if you have too little vitamin C?
Anaemia and scurvy
How should you prepare fruit and veg to keep vitamins?
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
What are free radicals?
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
What are some sources of saturated fat?
Butter
Cheese
Cake
Biscuit
Chocolate
Why is unsaturated fat healthier than saturated fat?
Unsaturated fat is thought to be healthier because it is associated with lower cholesterol levels
hdl is good
ldl is bad
How can one reduce their fat intake?
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
