GCSE 2018 Flashcards
What is a macronutrient?
Protein, carbohydrates and fats, which are needed in large amounts and measured in grams
What are micronutrients?
Vitamins and minerals, which are needed by the body in very small amounts and are measured in mg
Why do we need Protein?
Growth
Repair
Maintenance of body cells
Production of enzymes and hormones
What are proteins made from?
Amino acids chains
What does animal proteins Have?
HBV
High biological value
Found in milk, cheese, eggs and meat
What is a vegetable Protein?
LBV
Low biological value
Found in seeds nuts beans lentils
What does HBV and LBV refer to?
Number of essential amino acids in foods
How much protein does a person between 15 and 50 need?
55g
How much protein does a child aged 4 to 6 need?
20g daily
What are the two types of carbohydrates and what do they do?
Starch gives slow release energy keeping us feeling fuller for longer
Sugar releases glucose very fast giving us a short burst of energy
What are the two types of sugars and some examples?
Monosaccharides - glucose absorbed directly into the bloodstream during digestion
Fruits veg corn
Dissaccharides - formed when two monosaccharides molecule are joined
Can sugar beet milk wheat
What is a Starch?
Polysaccharides - starch is a complex carbohydrate
Potatoes oats corn fruit veg
Why do we need fat?
Macronutrient which provides us with energy
Insulation and body warmth
Protecting vital organs
Acting as a carrier for the fat soluble vitamins: Vitamin A, D, E and K
Hormone production
What is a saturated fat?
Have all carbon atoms in each molecule joined with hydrogen atoms.
Linked with coronary heart disease as it’s bad cholestral
Butter, cream, cheese and meat fat
What is a monounsaturated fat?
One carbon atom in each molecule joined to one other carbon atom, forming a double bond. The double bond blocks any hydrogen molecule from joining two carbon atom
Reduces blood cholestral as it’s good fat
Avocados and olive oil
What is a polyunsaturated fat?
Several carbon atoms form double bonds thus reducing hydrogen atoms available in molecule.
Good source of omega 3
Sunflower, soya beans and oily fish
What are fatty acids?
Vital for good health and are found in eggs and meat
What is cholestral?
Fatty substance that is naturally occurring in the blood.
What is the Fat RNI for people?
70g for women
95g for men
What does a fat defiency mean a lack of?
Vitamins A, D, E and K which can lead to night blindness, dry, brittle nails and hair
Why is vitamin A needed?
healthy immune system
help us to see in dim light
Where is Vitamin A found?
Liver Dairy foods egg yolk yellow fruits oily fish
What happens if you have not enough Vitamin A?
A deficiency is rare but can cause night blindness, stunted growth of children
What happens if you have too much Vitamin A?
Fractures in old age
pregnant women can have birth defects
Why is Vitamin D needed?
Formation of bones and teeth
controls calcium absorption
Where is Vitamin D found?
Oily fish
eggs
liver
What happens if you lack Vitamin D?
deficiency causes rickets in children or osteomalacia in adults
heart failure
What happens if you have too much vitamin D?
Kidney Damage
Why do you need Vitamin E?
Anti-oxidant to prevent body from getting diseased
Healthy skin and eyes
Where is Vitamin E found?
Soya
Olive oil
nuts
seeds
What happens if you lack Vitamin E
deficiency is unlikely
What happens if you have too much Vitamin E?
Affects blood coagulation
Why do we need Vitamin K?
Blood clotting
wound healing
good bone health