food, nutrition & health Flashcards
(37 cards)
what are proteins needed for
growth, repair and maintenance
what foods contain good amounts of protein
meat, fish, dairy products, nuts, seeds
what are proteins made up of
amino acids
what is an example of an HBV protein
egg, cheese, milk, meat, soya beans
what is an example of a LBV protein
peas, lentils, nuts, spinach
what is protein contemplation
-combining of two LBV protein so we can get all the essential amino acids in our diet
-e.g hummus and pitta and vegetable lasagne
what is the average required amount of protein per day for a male
55g
what is the average required amount of protein per day for a female
45g
what happens if someone has an excess amount of protein
it strains the kidneys and liver
what happens if someone has a protein deficiency
-slowed growth
-immune system wont work as well
what are fats needed for
energy, nutrients and insulation
what are fats made up of
fatty acids and glycerol as triglycerides
what are fats broken down into during digestion
fatty acids
what decided whether a fat is saturated or unsaturated
the ratio of saturated to unsaturated fatty acids
why are saturated fats bad for you e.g butter and lard etc.
-increase cholesterol levels
-increase risk of CHD
what is an example of an unsaturated fat
olive oil
what % of our daily food energy should fat make up
less than 35%
what can happen if someone has an excess amount of fat in their diet
-increased risk of CHD
-high blood pressure
-obesity
what can happen if someone has a fat deficiency
-rapid weight loss
-less insulation
what are carbohydrates needed for
energy
what are examples of carbohydrates
potatoes, bread, pasta, rice
what % of our energy should carbs make up
50%
what happens if someone has a carbohydrate deficiency in their diet
-obesity
-tooth decay
what happens if someone has a carbohydrate deficiency in their diet
-lowers blood sugar levels
-loss of muscle
