intro to nutrition Flashcards
Macronutrients
Fat
Carbs
Protein
Micronutrients
Vitamins
Minerals
FAT SOLUBLE ADEK
WATER SOLUBLE B AND C
TEE is made up of:-
BMR (50-75%)
Physical activity (20-40%)
Dietary induced thermogenesis (10%)
What is BMR influenced by
Gender
Body weight & body composition
Level of activity
Physiological status e.g. growth/repair, pregnancy/lactation, starvation, strict diet
Age
Disease state
Hormonal imbalance
Stress
Climate
Nicotine/caffeine
NHS- 8 tips for healthy eating
Base meals on higher fibre starchy carbohydrates
Eat at least 5 portions of fruit and veg every day
Eat 2 portions of fish a week, including at least 1 portion of oily fish
Cut down on saturated fat and sugar
Eat less salt: no more than 6g a day for adults
Get active and be a healthy weight
Do not get thirsty
Do not skip breakfast
Sugars
Role in the Diet
Source of energy
Glucose is an essential fuel
Especially for brain function
Can contribute to weight gain
Makes food taste sweet increasing palatability
Major cause of dental caries
Types of Sugars - just name them
intrinsic and extrinsic
What are intrinsic sugars
sugars that are present in intact cells
such as fruits and vegetables
What are extrinsic sugars
Sugars in the ‘free state’ or from disrupted cells
Can be further divided into:-
Milk Sugars
Free Sugars
Provides a ‘quick’ fix & usually a source of ‘empty calories’
Also tend to be high in fat
Have high palatability but low satiety levels
- Complex Carbohydrates
Starch
Composed of linear and branched chains of glucose
Role in the Diet
Source of energy
Can help control appetite
Can control blood glucose levels
Starchy foods often contain other nutrients
But typical starchy foods are often considered fattening
Have high palatability but low satiety levels
extrinsic sugars
What are fibres classified into
Insoluble an soluble fibres
Recommended total fibre
30 g a day
recommended free sugars a day
30 g a day
how do we cut down on sugar in the diet
Added sugars (table sugar, honey and syrups) should not make up more than 5% of energy per day
TRAFFIC LIGHT LABEL
Insoluble fibre
binds to the colon and swells
increases the colonic transit time
soluble fibre
can be broken down by colonic bacteria
rich sources
fruit, veg, oats, barely, rye, pulses
What is fat used for
Component of cell membranes
Protects body organs
Insulates the body
Source of fat soluble vitamins (A, D, E,K)
Source of essential fatty acids (linoleic and alpha linolenic acid)
Source of energy (9 kcals/g)
What are the 2 main types of dietary fats
Saturated and unsaturated
What can unsaturated fats be broken down into
polyunsaturated and monounsaturated
examples of saturated fats
Sausages
butter
cake
biscuits
Examples of unsaturated fats
vegetable oils
oily fish
what are the 3 things proteins function as
Structural Function
Regulatory Function
Provide a source of energy
