Lecture 2: Flashcards
Which type of fibre, that is mostly found in fruits and vegetables, can be digested by intestinal bacteria?
Soluble fibre
Approximatley how much energy expenditure is contributed by the thermic effect of food?
10%
Sucrose, maltose and lactose are all types of what carbohydrate?
- Disaccharide
What is the acceptible macronutrient distribution range (AMDR) for carbohydrate?
- 45-65%
What type of carbohydrate should be consumed as less that 10% of a healthy adults overall energy intake?
- Added sugar
Insoluble fibres are non-viscous and what food sources?
Grians and vegetables
Severe protein-energy malnutrition is classified as what?
- Marasmus
Which nutrient reference value (NRV) is used to estimate the prevelance of inadequate intake wihtin a group?
- EAR (estimated average requirement)
One kcal equals how many kjouls?
- 4.18 or 4.2 kJ
Mostly manufactured by bacterial synthesis in the GI tract and given as an injection to newborns is what vitamin?
- Vitamin K
Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits are all good food sources of what vitamin?
Vitamin C
Name a type of fat that provides a protective effect to chronic disease such as obesity or heart disease?
- Omega 3 fatty acids
What vitamin defficiency can exessice alcohol intake cause?
- Thiamine (B1) deficiency
What nutrient is required in small amounts)?
- Vitamins
How many Kj is contained in 1g of carbohydrates?
- 17kJ
An antioxidant and found in sources such as vegetable oils, whole grain cereals, green leafy vegetables, nuts seeds, peanut butter and wheat germ, liver and egg yolk is what vitamin?
- Vitamin E
Fat is a vehicle for intake and adsorption for what catagory of vitamins?
- Fat soluble vitamins
Golden rice is a public initiative what has been developed to help overcome deficienceis in what vitamin?
- Vitamin A
The rate and extent that a nutrient is absorbed and used is called the?
- Bioavailability
Who am I? I am a vitamin that may boost the immune system, I am a fat soluble, and it can be sourced from a few foods however I am also synthesised in the body?
- Vitamin D
A deficienct in this vitamin might cause night blindness or lowered immune system?
- Vitamin A (retinol)
Whith a role in oxygen transport, a deficiency in this mineral is a signficant public helath issue. A p public health intervention implemented in Cambodia to help with issue and is called the lucky ‘what’ fish deficiency?
- Lucky Iron Fish
Helped with iron deficiency
Only foods from what source contain Heme iron?
Animals
Sodium main dietary sources?
- Processes meats, cheese
Sodium principle functions?
- pH balance, fluid balance within cells, nerve transmission, muscle function
Sodium deficiency symptoms?
- Low appetite, nausea and fatigue
Potassium main dietary sources?
- Fruit and vegetables
Potassium functions?
- pH balance
- Fluid balance
- Nerve transmission
- Muscle function
Potassium deficiency symptoms?
- Muscle weakness, cardiac arrest
Calcium main dietary sources?
- Dairy products
Calcium functions?
- Bones and teeth
- Muscle contraction
- Blood clotting
- Nerve transmission
Calcium deficiency symptoms?
- Seizures, stunted growth, osteoporosis
Phosphorus main dietary sources?
- Meat and fish
- Wholegrains
- Dairy produce
Phosphorus functions?
- Bones and teeth
- pH balance
Phosphorus deficiency symptoms?
- Bone demineralization
Iron main dietary sources?
- Meat
- Cereals
- Dried fruits
- Green vegetables
Iron functions
- Haemoglobin synthesis
Iron deficiency symptoms?
- Anaemia, fatigue, breathlessness
Iodine main dietary sources?
-
- iodised salt
- sea food
- produce from iodine rich soil
- fortified products
Iodine function?
- component of thyroid (metabolism regulation)
- regulates body temp, growth, development, metabolic rate, nerve and muscle function, reproduction and blood cell production
Iodide deficiency symptoms?
- impaired intellectual development
- Goitre
- Cretinism
Magnisium deficiency symptoms?
- Neuromuscular disorders
Magnesium food sources?
- Whole grains
- Nuts
- Green vegetables
Magnisium functions?
- Bone structure
- DNA and protein synthesis
Zinc food sources?
- Meat
- Eggs
- Pulses
- Wholegrains
Zinc functions?
- metabolises carbohydrates
- synthesises proteins
- metabolises alcohol
- disposes of damaging free radicals
Flouride functions?
- Maintenance of tooth enamel
Zinc deficiency symptoms?
- impaired immune function
- growth retardation
- delayed sexual maturation
- hair loss
- altered taste and appetite
Fluoride food sources?
- oysters
- meat
- fish
- milk
- legumes
Flouride deficiency symptoms?
- Tooth decay
Villi?
- Fingerlike extensions of the small intestine. They contain blood vessels and help absorb nutrients
Microflora?
- Bacteria and other organisms that live inside the intestines that help digest food
Macronutrients are consumed in what three quantities?
- Carbohydrates, lipids and proteins
Macronutrients are the basic building blocks of ___?
- Molecules that maintain life-critical functions
What are the essential nutrients?
- Compounds that the body cannot synthesize in adequate amounts and must be obtained through diet
What are the four ecological influences (levels) on the individuals diet?
- Individual
- Social
- Physical
- Macro-level (accessibility)
Inadequate quality and quantity of diet leads to what main health issues?
- Malnutrition, low fibre, bone health, high or low body weight….
1 calorie = ___kJ
- 4.18
Soluble fibres structure + food?
- Viscous and can be digested by intestinal bacteria found in fruits and vegetables
Insoluble fibres?
- Non-viscous (flows easily) and not digested by intestinal bacteria. Found in grains and vegetables
Lipids (fats) features?
- Composed of C,H,O
- Carbohydrate easily converted to fat in body storage in various adipose tissues
- Same basic structure
Short term benefits of breast feeding for infant?
- Optimal source of nutrition for growth and development
- Protection against gastro, diarrhoea, respiratory tract infections, and sudden infant death syndrome
Short term benefits of breastfeeding for mother?
- Increased bonding with infant, helps return to pre-pregnancy weight, cost and time saving
Long term benefits of breastfeeding for infant?
- Improved cognitive performance
- Reduced risk of diabetes, coeliac disease, allergy and asthma
- Reduction of obesity and CVD
Long term benefits of breastfeeding for mother?
- Contraceptive effect
- Reduce risk of breast + ovarian cancer + postnatal depression
