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food and nutrition > micro and macro nutrients > Flashcards

micro and macro nutrients Flashcards

1
Q

what are macronutrients?

A

are proteins, carbohydrates and fats which are needed by the body in large amounts and are measured in grams

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2
Q

what are micronutrients?

A

are vitamins and minerals, which are needed by the body in very small amounts measured in milligrams

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3
Q

why do we need protein?

A

this macronutrient is vital for growth, repair and maintenance of the body cells and the production of enzymes and hormones and provide energy at 4kcal/17kJ

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4
Q

what are proteins made from?

A

amino acid chains

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5
Q

what are the differences between vegetable and animal proteins?

A

animal proteins have HBV and are found in meat, fish, cheese and milk
vegetable proteins have LBV and are found in seeds, beans, lentils and grains. has exceptions of tofu, soya and quorn which are HBV proteins

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6
Q

what are HBV and LBV proteins?

A
  • refers to the number of essential amino acids in foods
  • HBV contains all of the 8 essential amino acids needed in the body
  • LBV proteins lack one or more essential amino acids
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7
Q

how many essential amino acids to adults need compared to children

A
  • adults= 8
  • children= 8 + a further 7
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8
Q

what is the protein RNI

A
  • stands for protein reference nutrient intake
  • on average, a person aged between 15 and 50 needs about 55g each day, and a child aged 4-6 needs 20g daily
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9
Q

what are complementary proteins?

A

putting two or more LBV proteins together which form HBV meals such as beans on toast

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10
Q

what are the protein deficiency?

A

brittle hair, pot bellies called oedema and kwashiorkor which is the failure to grow

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11
Q

what are the macronutrient carbohydrates broken down into in digestion?

A

glucose which is then absorbed into the blood

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12
Q

what does the hormone insulin allow the body cells to do?

A

allow glucose to enter cells

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13
Q

what are the two types of carbohydrates?

A

starch- gives slow release energy, keeping us feeling full for longer

sugar- releases glucose very fast, giving us short bursts of energy

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14
Q

which type of carbohydrate do monosaccharides and disaccharides full under?

A

sugars

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15
Q

what type of carbohydrate do polysaccharides full under?

A

starch

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16
Q

when are disaccharides formed?

A

when two monosaccharides join together

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17
Q

what type of carbohydrate is dietary fibre/NSP?

A

non-starch polysaccharide

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18
Q

NSP has two types of fibre, what are they?

A

insoluble and soluble

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19
Q

what does insoluble fibre do in the body and what is it found in?

A

travels through the digestive system without being digested. it is needed to absorb water and bulk out the faeces , making it easier and softer to pass through. keeps the colon and bowel healthy.
found in wholegrains, nuts and many fruits and vegetables

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20
Q

what does soluble fibre do in the body and where is it found?

A

lowers blood cholesterol.
found in carrots, apples, oats and beans

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21
Q

what does a diet high in fibre do?

A

keep us full for longer, help maintain a healthy weight as it stops snacking. helps control blood sugar levels.

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22
Q

fat is a macronutrient, what is it needed for in the body?

A

insulation, protecting vital organs, hormone production, acting as a carrier for fat soluble vitamins A, D, E and K. supplying fatty acids, which the body is unable to make for itself.

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23
Q

what is the composition of fat?

A

carbon, hydrogen and oxygen

24
Q

vitamins are micronutrients, what is their function in the body?

A

release energy, prevent some diseases and assist in cell function and repair

25
Q

what are the 4 fat soluble vitamins?

A

A, D, E, K

26
Q

why is vitamin A needed in the body?

A

for a healthy immune system, helps us to see in dim light

27
Q

what foods is vitamin A found in?

A

liver, dairy foods, egg yolk, oily fish, yellow fruits and vegetables

28
Q

what is the deficiency of vitamin A?

A

night blindness and stunted growth

29
Q

why is vitamin D needed in the body?

A

formation of bones and teeth, controls calcium absorption

30
Q

where is vitamin D found?

A

oily fish, eggs, liver and sunlight

31
Q

what is deficiency of vitamin D?

A

rickets in children and osteomalacia in adults

32
Q

why is vitamin E needed in the body?

A

anti-oxidant to prevent diseases, healthy skin and eyes

33
Q

where is vitamin E found?

A

soya, olive oil, nuts, seeds, milk and egg yolks

34
Q

why is vitamin K needed in the body?

A

blood clotting, wound healing and good bone health

35
Q

where is vitamin K found?

A

green leafy veg, liver, bacon, cereals and vegetable oils

36
Q

what are the water soluble vitamins?

A

B and C

37
Q

why is vitamin B needed in the body?

A

releasing energy from food, nervous system and growth in children

38
Q

where is vitamin B found?

A

cereal, wholegrains, eggs, dairy, green leafy veg, red meat

39
Q

what is the deficiency of vitamin B?

A

muscle wasting, dry and sore skin

40
Q

why is vitamin C needed in the body?

A

collagen formation, wound healing, helps absorption of iron

41
Q

where is vitamin C found?

A

citrus fruits, berries, tomatoes, peppers, dark green leafy veg

42
Q

what is the deficiency of vitamin C?

A

bleeding gums, wounds not healing, anaemia if not enough iron absorbed

43
Q

what group of people often have a Vitamin B12 deficiency?

A

vegans

44
Q

what are minerals?

A

micronutrients that are essential to the body in very small quantities.

45
Q

what are the main 3 minerals?

A

calcium, iron, sodium

46
Q

why is calcium needed?

A

form, strengthen and maintain bones and teeth
blood clotting
for muscles and the nerves of the heart

47
Q

what foods is calcium found in?

A

milk, dairy products, dark green leafy veg

48
Q

what is the deficiency of calcium?

A

rickets- children
osteoporosis

49
Q

why is iron needed in the body?

A

make haemoglobin- to carry oxygen around body

50
Q

where is iron found?

A

red meat, liver, wholegrains, cereals, beans, dark green leafy veg

51
Q

deficiency of iron?

A

anaemia

52
Q

why is sodium needed in the body?

A

maintains water levels in cells, controls nerves and muscles

53
Q

where is sodium found?

A

salt and hidden in processed foods such as burgers and bacon

54
Q

what nutrients are complementary with each other?

A

iron- vitamin C
calcium- vitamin D

55
Q

why is water needed in the body?

A

regulates body temp, transports nutrients in blood, removes waste from cells, aids digestion

food and nutrition (9 decks)

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