Lecture 1 - Food and Healthy Eating Flashcards
Relationship between food and health
Undernutrition -> malnourished (diseases like kwashiorkor and Rickets)
Overnutrition -> toxicity by nutrients (e.g. overconsumption of vitamin D can lead to serious heart issues)
What is good nutrition?
According to the World Health Organisation (WHO) ->
Good nutrition - an adequate, well balanced diet combined with regular physical activity - is a cornerstone of good health.
What is eating healthy?
Intake of good nutrition - According to the World Health Organisation (WHO) ->
Good nutrition - an adequate, well balanced diet combined with regular physical activity - is a cornerstone of good health.
What are the effects of poor nutrition?
Poor nutrition can lead to reduced immunity, increased susceptibility to disease, impaired physical and mental development, and reduced productivity.
How much energy does 1g of carbohydrates contain?
4 kcal/g
How much energy does 1g of protein contain?
4 kcal/g
How much energy does 1g of fats contain?
9 kcal/g
What is the percentage of carbohydrates in our diet?
45%-65%
What is the percentage of fats in our diet?
20%-35%
What is the percentage of proteins in our diet?
10%-35%
Examples of food that contain carbohydrates?
Oats/Rice/Barley/Wheat/Grains/Potatoes
What are some examples of proteins in our diet?
Poultry/Red Meat/Fish/Milk/Eggs/Soy product/Legumes
What are some examples of fats in our diet?
Animal fats/Flaxseed/Chia Seeds/Walnuts/Seafood (omega-3 fatty acids in salmon)
How much energy does 1g of dietary fibre contain?
1-2 kcal/g (if fermentable)
How much energy does 1g of sugar alcohols contain?
2-3 kcal/g
Examples of sugar alcohols
xylitol, sorbitol, mannitol
What are the detrimental effects of consuming too much carbohydrates?
However, too much carbohydrates (especially refined carbohydrates and added sugars) in your diet can increase risks of type 2 diabetes -> high blood glucose level -> pancreas is not able to secrete enough insulin (a hormone that converts excess glucose into glycogen)
What are the detrimental effects of consuming too much protein?
Excessive amounts of urea in your urine -> results in severe kidney damage in the long run
Loss of calcium (High protein diet results in the increased concentration of urinary calcium excreted -> may result in osteoporosis
What are the detrimental effects of consuming too much fats?
lead to obesity and other coronary heart diseases
What are the detrimental effects of consuming too little protein?
can result in Kwashiorkor (severe protein deficiency) - your body needs protein to synthesise enzymes, build and repair cells etc -> affect healthy bodily functions
What are the detrimental effects of consuming too little fats?
Fats are the vehicle of absorption of vitamins such as vitamin A,D and E (fat soluble vitamins) and other healthy compounds like lycopene (anti-oxidant)
What are the detrimental effects of consuming too little carbohydrates?
Result in Hypoglycaemia - blood sugar level falls below the normal level -> May result in loss of consciousness, dizzy spells and in severe cases - death (not enough glucose in the blood to maintain proper brain functions)
If you do not have enough glucose from carbs to burn for energy, your body will start to burn fat to use for energy in a process known as Ketosis (a metabolic state characterised by raised levels of ketone bodies in body tissue) -> May lead to Ketoacidosis, which occurs when the body stores too much ketones -> blood becomes too acidic -> damage kidney, liver and brain
What are the range of BMI values?
Below 18.5 - Underweight
>18.5 - 24.9 - Healthy Range
Above 25 - Overweight
Above 30 - Obese
What are functional foods?
Functional foods (FF) are designed for a specific function by providing health benefits on top of the basic nutrient that is present in the food(can be designed food or natural food)
What are some examples of natural functional foods?
Grains/Fruits/Vegetables/Nuts
What are some examples of modified functional foods?
Yoghurt/Cereal/Orange Juice
What are functional ingredients?
Functional ingredients are bioactive compounds that can be used to manufacture functional foods. These bioactive compounds can be obtained from a variety of sources such as primary produce, marine sources, microorganisms and inorganic raw materials. Functional ingredients may also be derived from food processing waste providing additional economic benefits to food businesses
What are some examples of functional ingredients?
Vitamins/Omega-3/Anti-oxidants
What are whole foods?
Whole foods are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed.
What are some examples of whole foods?
wholes grains/Tubers(potatoes)
What is Anorexia nervosa? What are the symptoms and negative effects?
immense fear of gaining weight and having a distorted perception of their own weight
Symptoms include: Extreme weight changes/ Skipping meals
Negative impacts: Osteoporosis/Infertility/Heart disease
What is Bulimia nervosa? What are the symptoms and negative effects?
Binge eating followed by purging
Symptoms: Living in fear of gaining weight
Negative impacts: Diabetes/Brittle bones/ Reproductive difficulties
What is Orthorexia? What are the symptoms and negative effects?
Obsession for foods that they consider to be healthy
Symptoms: Obsessive concern over the relationship between food choices and health
Negative impacts: Impaired cognitive ability/Lowered immune system/Nutritional deficiencies/Osteoporosis/Kidney failure/Infertility
What are nutraceuticals?
Nutraceuticals are foods or fortified food product that not only supplements the diet but also assists in treating or preventing disease (apart from anemia) and also provides medical benefits -> E.g. Lycopene, β-carotene etc
What are organic foods?
Organic Food - food produced by methods that comply with the standards of organic farming
