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Food nutrition and preparation > Macronutrients > Flashcards

Macronutrients Flashcards

1
Q

What are macronutrients?

A

nutrients required in large amounts, which are fat, protein and carbohydrates

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2
Q

What are the functions of fat?

A
  • they provide the body with a concentrated source of energy
  • they provide the body with fat-soluble vitamins A,D,E,K
  • they insulate the body from the cold and help it stay warm
  • to protect bones and kidneys from damage by protecting them with a protective cushion of fat
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3
Q

what are fats made up of?

A

triglycerides, which is a glycerol head and three fatty acid tails

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4
Q

what are two health risk associated with a deficiency of fat in the diet?

A
  • the body will bruise easily as there is less fat to cushion them from knocks and bangs
  • fat-soluble vitamins will not be absorbed by the body, leading to vitamin deficiencies and their associated health problems
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5
Q

what are four health risks of excess fat in the diet?

A
  • leads to weight gain and obesity
  • obesity can lead to the development of type 2 diabetes
  • obesity increases the chance of having a stroke
  • obesity puts strain on the skeleton, joints and muscles which could cause mobility issues
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6
Q

what is saturated and unsaturated fat?

A
  • saturated fat is a type of fat containing lot of saturated fatty acid molecules, found in animals fats and solid like butter, lard and coconut
  • unsaturated fat is a type of fat containing lots of unsaturated fatty acid molecules, found in plant fats and liquids like olive oil, oily fish, nuts and seeds
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7
Q

what is the difference between monounsaturated fats and polyunsaturated fats?

A
  • monosaturated fats contain a single double bond between two carbons
  • polyunsaturated fats contain more than one double bond between the two carbons
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8
Q

what is the maximum percentage of food energy per day that should come from fats?

A

35%

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9
Q

what are protein molecules made from?

A

they are made up of 20 small building block called amino acids joined together.

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10
Q

what is the function of proteins in the body?

A
  • it is essential for growth of body cells
  • it is needed for repairing the body cells and tissues
  • it is required for maintenance e.g. producing hormones, enzymes and antibodies
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11
Q

what are essential amino acids?

A

amino acids that the body cannot make itself and must get ready made from food. there are 10 needed by children and 8 needed by adults.

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12
Q

what is high biological value proteins and low biological value proteins?

A
  • HBV proteins contain all 10 of the essential amino acids like meat, eggs, dairy foods and quinoa
  • LBV proteins are missing one or a few of the essential amino acids like cereals, beans, lentils and nuts
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13
Q

What is protein complementation?

A

this is when two LBV proteins are paired together in a meal so the essential amino acids missing in one will be provided by the other

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14
Q

what are examples of protein complementation?

A
  • baked beans on toast
  • peanut butter on bread
  • rice and bean salad
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15
Q

what are five health risks of having a deficiency of protein in the diet?

A

-children will have stunted growth and may
never reach full height because there is less protein for the growth of muscle mass
-hair loss because people can survive without hair so the body uses the protein for more important needs
-poor condition of skin and nails
-easily develop infections because protein is required in the immune system so less protein will weaken it
-not able to digest food properly

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16
Q

what is the health risk of having an excess of protein in the diet?

A
  • protein contains a chemical element called nitrogen
  • too much nitrogen in the body can be dangerous
  • so it needs to be removed by the liver and kidneys, through excretion
  • excess protein mean the liver and kidneys have to work harder which puts them under strain
17
Q

what is a protein alternative and examples?

A

A protein alternative is a manufactured food product made to be high in protein.
examples include: mycoprotein, tofu, TVP and tempeh

18
Q

what are 2 benefits and 2 drawbacks to protein alternatives?

A

benefits:
-mycoprotein has a similar texture to meat
-there are various types of tofu, soft, fir, extra firm. thus means tofu can be used in many different ways
drawbacks:
-they do not have much flavour on their own
-can be expensive

19
Q

name two groups which need more protein in their diet?

A
  • teenagers need more protein for growth as they are undergoing rapid growth spurts. they also need protein for maintenance of hormone production.
  • breast-feeding women need more protein as they need protein to create protein-rich milk as well as protein for themselves
20
Q

How are carbohydrates formed?

A

They are made by photosynthesis which is a process when green plants trap energy from the sunlight

21
Q

what are the two types of carbohydrates?

A
  • sugars: a group of carbohydrates that taste sweet

- complex carbohydrates: a group of carbohydrates that do not taste sweet

22
Q

What are the two types of sugars?

A
  • monosaccharides- group of sugars made from one sugar molecule, which are fructose, glucose and galactose
  • disaccharides- a group of sugars made up of many sugar molecules joined together
23
Q

what are the five types of complex carbohydrates?

A
  • pectin
  • starch
  • dietary fibre
  • dextrin
  • glycogen (animals)
24
Q

What is the three functions of carbohydrates in the body?

A
  • to give the body energy as they are the main energy source
  • to help the body get rid of waste products as dietary fibre helps to produce soft, bulky faeces which can easily pass out of our body on the toilet.
  • to help us feel fuller for longer so controls weight gain
25
Q

what are the three health risks due to a deficiency of carbohydrates in the diet?

A
  • lack of energy/fatigue because the level of glucose in the blood will have dropped
  • weight loss over time, as the body will start to use the energy stored in the fat cells
  • severe weakness as the body must ensure that the brain and vital organ receive energy so once fat stores have been used up the body will start breaking down proteins in order to obtain energy
26
Q

what are the three health risks due to an excess of carbohydrates in the diet?

A
  • tooth decay caused when sugary foods, especially free sugars such as those in fruit juices, erode teeth and create cavities.
  • refined carbohydrates are broken down quickly meaning a rapid raise in blood sugar levels so if eaten frequently for extended period of time will result in strain on the pancreas. Leading to type 2 diabetes.
  • obesity cause when excess energy from sugars is stored as fat in the body
27
Q

what is the maximum percentage of food energy per day that should come from carbohydrates?

A

50%

28
Q

why is fibre necessary in the diet?

A
  • it is needed for the healthy functioning of the digestive system
  • it provides a feeling of fullness to aid weight control
  • it prevents bowel diseases from occurring
29
Q

how can you alter meat pie and roast potatoes to make them contain more fibre?

A
  • replace the roast potatoes with sweet potatoes as these are naturally higher in fibre
  • increase the amount of vegetables within the pie
  • leave skin on any vegetables when possible as these contain a large portion of fibre

Food nutrition and preparation (5 decks)

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