January Exam Flashcards
What percentage of water takes up your body
70%
How much water is recommended for a woman to drink
1.6 litres
8 glasses 200ml
How much water is recommended to drink for a man
2litres
10 glasses 200ml
4 causes of dehydration
Excessive sweating in high temperatures
Low fluid intake
Diarrhoea + vomiting
Excessive sweating during exercise
What are 4 symptoms of dehydration
Headache
Tiredness
lack of concentration
Confusion
6 sources that can include water to our diets
Milk
Tea
Yogurt
Smoothies
Custard
soup
What are the 4 main functions of water in our bodies
Water transports nutrients around the body
It helps us get rid of waste
It helps protect and lubricate are joints, eyes and throat
It evaporates from the skin when it gets to hot there fire regulating body temperature
What are some foods high in water
Cucumber
Lettuce
Watermelon
Pineapple
tomato
Where is dietary fibre found
Only in plant foods
What does dietary fibre do
It absorbs water, swells and provides bulk to help move food through the body.
What condition can appear if u don’t eat enough dietary fibre
Constipation, bowel cancer, diverticular disease
How much dietary fibre should we aim to eat
30g each day
Write down four sources of fibre
Whole meal bread
Whole meal cereal
Brown rice
Potatoes with skin on
Fruit and veg with skin
What is protein needed for
Rapid growth during childhood and adolescence
Maintenance and repair of all body cells and tissue at all stages of life
Name some animal sources of protein
Beef
Pork
Fish
Poultry
Eggs
Milk
cheese
Name some plant based foods contain protein
Kidney beans
Lentils
Chick peas
Soya products
Pasta
Rice
To much protein can cause-
Kidney damage
What is fat needed for
To provide a concentrated source of energy
Insulate body to maintain body temperature at 37°
Name some saturated fat sources
Butter
Sausages
Cream
Bacon
Name some unsaturated fat sources
Nuts
Sunflower oils
A diet in high saturated fat can lead to
Coronary heart disease
Too much fat if any kind can lead to
Obesity
What is the function of carbohydrates
Supply the body with energy
Name some startchy carbohydrates (release slowly)
Bread
Pasta
Rice
Potatoes
Couscous
Name some sugary carbohydrates (release quickly)
Sweets
Fizzy drinks
Cakes
Buns
What’s happens if too mush starch or sugar is eaten than required
It can be stored as excess and can lead to obesity it can also lead to tooth decay
Describe the two iron functions in the body
It formed haemoglobin which give healthy red blood cells their colour.
Iron also prevents anaemia which makes u feel tired and makes u look pale
What is haem iron
It’s similar to the iron in our blood and so it is easy to absorb. It is usually found in animal foods
What are some haem iron examples
Beef
Poultry
Fish
Liver
Pork
What is non haem iron
It cannot be absorbed by the body unless eaten with a food count vitamin c
It is usually found in plant foods
Name some non haem iron sources
Eggs
Nuts
Dark green leafy vegetables
fortified breakfast cereal
What are the 3 functions of vitamin c
Helps the body absorb non haem iron
It boosts the immune system and helps us avoid minor infections such as the cold or the flu
It is an antioxidant vitamin which help protect the body against diseases like coronary heart disease and cancer
Name foods that are high in vitamin c
Berries
Kiwi
Currants
Citrusy fruits
Cabbage
Peppers
Describe two functions of calcium
To from strong bones and teeth
To maintain strong bones and teeth
Name 3 sources of calcium
Milk
Yogurt
Cheese
How much is one portion of milk
200ml glass
How much is one portion of yogurt
150g pot
How much is one portion of cheese
30g
Name 2 sources of calcium that are not dairy
White bread
Pulses
Name the functions of vitamin d
Vitamin d help absorb and use calcium
Name 3 food sources of vitamin d
Cheese
Eggs
Oily fish
why are some foods processed
For convenience
to keep the food safe to eat for longer
What are some commonly eaten processed foods
Salad leaves
Bread
Pasta sauce
frozen peas
Lasagne
Backed beans
What is the advantage of processed foods
They add variety to the diet + we have more options when buying our meals
What is the disadvantage of processed foods
Some people may not want to eat foods that contain additives
What is rickets
The name of the bone disease which occurs in children who have a deficiency in calcium in their diets
