HFT UNIT 1 Flashcards
What is the function of Protein?
Protein is needed for growth, repair, and maintenance of body cells and tissues. It also provides energy for daily activities and body functions.
What are the food sources of HBV protein?
Meat, cheese, fish, milk, eggs, soya, and beans.
What are the food sources of LBV protein?
Cereals (e.g., wheat, rice, oats), pulses (e.g., peas, beans, lentils), nuts, and Quorn.
What are the effects of too much protein in the short term?
Sufficient for growth, repair, and maintenance of body cells and tissues.
What are the long-term effects of too much protein?
Obesity, which may cause joint pain and a higher risk of developing CHD.
What are the short-term effects of too little protein?
Slow healing of cuts and wounds, tiredness, and inability to participate in activities.
What are the long-term effects of too little protein?
Poor/stunted growth and repair of body cells.
What is the function of Fat?
Provides a concentrated source of energy and essential fatty acids.
What is the function of Carbohydrates?
To supply energy for all activities and body functions, with glucose as the main fuel source.
What are the food sources of Sugar?
Fizzy juice, jam, honey, biscuits, and cakes.
What are the food sources of Starches?
Potatoes, bread, rice, and pasta.
What are the short-term effects of too much carbohydrate?
Provides energy for activity but can lead to weight gain if not used.
What are the long-term effects of too much carbohydrate?
Weight gain and obesity.
What are the short-term effects of too little carbohydrate?
Tiredness.
What are the long-term effects of too little carbohydrate?
Weight loss and feeling cold.
What is the function of Vitamin A?
Required for good vision in dim light and to keep mucous membranes moist.
What are the food sources of Vitamin A?
Milk, cheese, butter, eggs, oily fish, green leafy vegetables, orange and red fruits and vegetables.
What are the short-term effects of too much Vitamin A?
Good vision in dim light, but can be dangerous in pregnancy.
What are the long-term effects of too much Vitamin A?
Decreased risk of CHD and cancer.
What are the short-term effects of too little Vitamin A?
Poor vision in dim light (Night blindness).
What are the long-term effects of too little Vitamin A?
Increased risk of CHD and cancer.
What is the function of Vitamin C?
Helps the absorption of iron and prevents anemia.
What are the food sources of Vitamin C?
Blackcurrants, green leafy vegetables, citrus fruits.
What are the short-term effects of too much Vitamin C?
Promotes quick healing of cuts and wounds.
What are the long-term effects of too much Vitamin C?
Decreased risk of CHD and cancer.
What are the short-term effects of too little Vitamin C?
Slow healing of cuts and wounds, increased risk of infections.
What are the long-term effects of too little Vitamin C?
Increased risk of CHD and anemia.
What is the function of Vitamin D?
Helps calcium absorption for strong bones and teeth.
What are the food sources of Vitamin D?
Sun, egg yolk, breakfast cereals, margarine.
What are the short-term effects of too much Vitamin D?
Enables calcium absorption for strong bones and teeth.
What are the long-term effects of too much Vitamin D?
Prevents osteoporosis in later life.
What are the short-term effects of too little Vitamin D?
Weak bones and teeth due to lack of calcium absorption.
What are the long-term effects of too little Vitamin D?
Osteoporosis in later life.
What is the function of Vitamin E?
An antioxidant that helps prevent certain cancers and heart disease.
What are the food sources of Vitamin E?
Vegetable oils, egg yolk, nuts, margarine, and meat.
What are the short-term effects of too much Vitamin E?
Good maintenance of cell membranes.
What are the long-term effects of too much Vitamin E?
Decreased risk of CHD and cancer.
What are the short-term effects of too little Vitamin E?
Poor maintenance of cell membranes.
What are the long-term effects of too little Vitamin E?
Increased risk of CHD and cancer.
What is the function of Folic Acid?
Essential for the formation of blood cells and energy release from food.
What are the short-term effects of too much Folic Acid?
Helps make red blood cells and reduces risk of anemia.
What are the long-term effects of too much Folic Acid?
Prevention of neural tube defects in unborn babies.
What are the short-term effects of too little Folic Acid?
Tiredness, lethargy, and anemia.
What are the long-term effects of too little Folic Acid?
Spina bifida in unborn babies.
What is the function of Calcium?
Combines with phosphorus to form calcium phosphate for strong bones and teeth.
What are the food sources of Calcium?
Milk, cheese, yogurt, green leafy vegetables, tinned fish with bones, nuts.
What are the short-term effects of too much Calcium?
Enables strong bones and teeth.
What are the long-term effects of too much Calcium?
Reduced risk of developing osteoporosis.
What are the short-term effects of too little Calcium?
Weak bones and teeth.
What are the long-term effects of too little Calcium?
Osteoporosis.
What is the function of Phosphorus?
Works with calcium to form calcium phosphate for strong bones and teeth.
What are the food sources of Phosphorus?
Fish, nuts, milk, cheese, eggs, meat.
What are the short-term effects of too much Phosphorus?
Enables strong bones and teeth.
What are the long-term effects of too much Phosphorus?
Reduced risk of developing osteoporosis.
What are the short-term effects of too little Phosphorus?
Weak bones and teeth.
What are the long-term effects of too little Phosphorus?
Osteoporosis.
What is the function of Iron?
Required for hemoglobin to transport oxygen and form red blood cells.
What are the food sources of Iron?
Red meat, green leafy vegetables, plain chocolate.
What are the short-term effects of too much Iron?
Body can make red blood cells.
What are the long-term effects of too much Iron?
Reduced risk of anemia.
What are the short-term effects of too little Iron?
Tiredness, pale skin, breathlessness.
What are the long-term effects of too little Iron?
Anemia.
What is the function of Sodium?
Needed by cell walls for nutrient flow and waste removal.
What are the food sources of Sodium?
Salt, bacon, cheese, crisps, tinned foods, ready meals, takeaway.
What are the short-term effects of too much Sodium?
Leads to hypertension.
What are the long-term effects of too much Sodium?
Increased risk of stroke.
What are the short-term effects of too little Sodium?
Leads to muscle cramps.
What are the long-term effects of too little Sodium?
Severe muscle cramps.
What is the function of Water?
Works with fiber to prevent constipation and is required for all body fluids.
What are the food sources of Water?
Fruit and vegetables, meat, tap water, milk.
What are the short-term effects of too much Water?
Good for digestion and regulates body temperature.
What are the long-term effects of too much Water?
Can lead to an imbalance of body fluids.
What are the short-term effects of too little Water?
Dehydration, lightheadedness, headache.
What are the long-term effects of too little Water?
Hard feces and increased risk of constipation.
What is the function of Dietary Fiber?
Helps prevent bowel disorders and gives a feeling of fullness.
What are the food sources of Dietary Fiber?
Vegetables, bread, and fruit.
What are the short-term effects of too much Dietary Fiber?
Good for digestion and reduces the risk of constipation.
What are the long-term effects of too much Dietary Fiber?
can lead to imbalance of body fluids
What are the short-term effects of too little Dietary Fiber?
Dehydration and lightheadedness.
What are the long-term effects of too little Dietary Fiber?
Hard feces and increased risk of constipation.
What is the importance of Energy balance?
The amount of energy consumed should equal the amount required for activity to prevent weight gain.
What are the sources of energy?
Carbohydrates, fat, and protein.
What are the short-term effects of too much energy?
Provides energy for activity but can lead to weight gain if not used.
What are the long-term effects of too much energy?
Obesity and increased risk of CHD.
What are the short-term effects of too little energy?
Tiredness and inability to participate in activities.
What are the long-term effects of too little energy?
Weight loss.
What is the relationship between Vitamin C and Iron?
Vitamin C is required to break down iron so it can be absorbed by into the from that can be more readily used to give energy and prevent amaemia
What is the relationship between Calcium, Phosphorus, and Vitamin D?
Calcium and phosphorus form calcium phosphate for bone strength and teeth, and Vitamin D aids calcium absorption.
What are the dietary needs of Babies and Toddlers?
Calcium, iron, and protein are essential.
What are the dietary needs and contempory food issue of Teenagers?
Calcium is crucial due to peer pressure and risk of obesity.
What are the dietary needs of Adults?
Vitamin D, carbohydrate, iron, and protein are important
What are the dietary needs of the Elderly?
Fibre, calcium, iron, and protein are necessary due to inability to make homemade food.
What are the dietary needs of Lacto-ovo vegetarians and vegans?
Omega 3 and iron are often lacking due to absence of meat.
What are the dietary needs of Females during pregnancy and lactation?
Folic acid, iron, calcium, vitamin C, and omega 3 fatty acids are critical.
What is the dietary related disease of Obesity?
Caused by eating large amounts of processed or fast food high in fat and sugar.
How can Obesity be prevented?
By maintaining a balanced diet.
What nutrients are linked to Obesity?
Vitamin A, thiamine (B1), folate (B9), cobalamin (B12), vitamin D, iron, calcium, and magnesium deficiencies.
What is the dietary related disease of Dental Caries?
Caused by sweetened beverages, candy, chips, and cookies.
How can Dental Caries be prevented?
Limit sugary food and drink, and brush teeth regularly.
What is the dietary related disease of Coronary Heart Disease?
Caused by a high salt diet and saturated fat.
How can Coronary Heart Disease be prevented?
By maintaining a healthy diet.
What is the dietary related disease of Bowel Disease?
Caused by not enough fiber.
How can Bowel Disease be prevented?
By having a healthy amount of fiber.
What is the dietary related disease of Anemia?
Caused by not enough iron.
How can Anemia be prevented?
By avoiding calcium with iron.
What is the dietary related disease of High Blood Pressure?
Caused by smoking and high cholesterol.
How can High Blood Pressure be prevented?
By limiting sodium intake.
What is the dietary related disease of Stroke?
Caused by blocked arteries.
How can Stroke be prevented?
By managing blood pressure.
What is the dietary related disease of Osteoporosis?
Caused by a low calcium diet.
How can Osteoporosis be prevented?
By having enough calcium.
What is the dietary related disease of Type 2 Diabetes?
Caused by family history, age, and weight.
How can Type 2 Diabetes be prevented?
By maintaining the right weight.
What is the importance of Current Dietary Advice?
Helps prevent weight gain and obesity by managing calorie intake.
fruit & veg (dietary goals)
increase to 5 portion a day
oily fish (dietary goals)
increase consumption to one portion per week
fiber (dietary goals)
increase fiber consumption to 30 grams per day
calories (dietary goals)
reduce calories intake by 120 kcal per day
fats (dietary goals )
reduce total fat to no more than 35% of food energy
reduce saturated fat to no more than 11% of food energy
sugar (dietary goals)
reduce intake of added sugar to less than 5% OF total food energy
salt( dietary goals)
reduce intake to 6 grams a day
red meat (dietary goals)
intake of red and processed meat to be around 70g per day
total carbohydrates
to be maintained at an average of 50% of total dietary energy with no more than 5% OF TOTAL ENRGY from free suguar
