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Food and cookery NCFE level 1/2: Content area 3-food groups, key nutrients, and a balanced diet > Macronutrients > Flashcards

Macronutrients Flashcards

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1
Q

What is a Macronutrient?

A

a nutrient needed by the body in large amounts

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2
Q

What are the three macronutrients

A

carbohydrates
proteins
fat

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3
Q

What are complex carbs made of

A

starch

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4
Q

what are simple carbs made up of?

A

sugars

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5
Q

What are the three types of saccharides and what type of carb are they?

A

-monosaccharides (simple)
-disaccharides (simple)
-polysaccharides (complex )

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6
Q

Sources of simple carbs

A

-sugar
-biscuits
-cakes
-chocolate

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7
Q

sources of complex carbs

A

-wholegrain cereals
-vegetables
-beans and legume
-bread

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8
Q

function of carbs

A

-provide and store energy for the workings of the body
-sweeten and flavour foods
-provides fibre for digestion

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9
Q

What is a visible fat?

A

Visible fats are fats that are readily noticed or seen by the naked eye

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10
Q

Examples of visible fat?

A

-skin on poultry
-fat of a piece of meat

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11
Q

What is an invisible fat?

A

Invisible fats are the fats in food that are not visible to the naked eye but still contribute to the total fat content of the food

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12
Q

examples if invisible fat?

A

butter in cake

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13
Q

what are the two types of fat?

A

unsaturated and saturated fat

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14
Q

Which type of fat is healthier?

A

saturated fat are unhealthier and should be eaten in small amounts whilst unsaturated fats are a lot healthier.

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15
Q

sources of saturated fat?

A

-butter
-suet
-lard
-animal fat

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16
Q

What are the two types of unsaturated fat ?

A

monounsaturated and polyunsaturated

17
Q

sources of monounsaturated fat? (list 3)

A

olive oil
nuts
oily fish (omega 3)

18
Q

sources of polyunsaturated fat? (list 3)

A

seeds
salmon
walnuts
avocados

19
Q

functions of fat: (list 4)

A

-provide a good energy source
-form the structure of some cells
-insulate the body against the cold
-protect vital organs such as the heart, liver and kidney
-provide a good source of vitamin D

20
Q

What are two essential fatty acids essential to human health, that cannot be made by the body?

A

omega 3 and omega 6

21
Q

sources of omega 3:

A

oily fish
seeds
walnut oil
green leafy vegetables

22
Q

sources of omega 6:

A

sunflower oil
corn oil
fruit and vegetables
grains
poultry
seeds

23
Q

What is the difference between a fat and an oil

A

fats are solid at room temp while oils are liquid

24
Q

What is the daily intake of carbs for an adult?

A

250g

25
Q

What is the recommended amount of fat consumed for the average man?

A

less than 90g per day 30g should be saturated

26
Q

What is the recommended amount of fat consumed for the average woman?

A

less than 70g a day 20g should ne saturated

27
Q

What is the recommended amount of fat consumed for children

A

around 35% of their total intake

28
Q

what are proteins made up of?

A

essential amino acids

29
Q

What are the two types of proteins?

A

-LBV ( Low biological value )
-HBV ( High biological value )

30
Q

What are HBV proteins?

A

proteins which contain all essential amino acids

31
Q

What are LBV proteins?

A

proteins which contain only some of the essential amino acids

32
Q

What is protein complementation?

A

when sources of LBV proteins are combines so all amino acids are available

33
Q

Sources of LBV protein

A

pulses
rice
wheat
nuts and seeds

34
Q

Sources of HBV protein

A

meat
fish
eggs
dairy products
soya beans

35
Q

functions of proteins

A

-needed for growth, maintenance and repair
-provide structure for all cells in the body, enzymes, and carrier molecules
-secondary source of energy

36
Q

how much protein do adults need?

A

45-60g

37
Q

how much protein do children of the ages 7-15 need every day?

A

28-42g

Food and cookery NCFE level 1/2: Content area 3-food groups, key nutrients, and a balanced diet (7 decks)

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