Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

food and nut ... > mid-year exam revision > Flashcards

mid-year exam revision Flashcards

You may prefer our related Brainscape-certified flashcards:
Gourmet Food flashcards
1
Q

macronutrients

A

nutrients needed in larger quantities for growth, energy and health such as carbohydrates, fats, protein and fibre

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

protein

  • function
  • amdr
  • energy density
  • chemical elements
A
  • growth and maintenance of cells, produces enzymes and hormones, a secondary source of energy.
  • 15-25%
  • 17kJ
  • carbon, hydrogen, oxygen and nitrogen (CHON)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

protein excess and deficiency’s

A

excess = liver and kidney strain, mild hydration, calcium loss

deficiency’s = slow growth, anaemia (deficiency of healthy red blood cells), compromised immune system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

complete and incomplete protein

A 
complete = has all 8 essential amino acids (chicken, meat, eggs)
incomplete = has some but not all essential amino acids (grains, nuts)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

fats and lipids

  • function
  • AMDR
  • energy density
  • chemical elements
A

function = Insulation (prevents loss of heat), Protection (protects bones and organs), Maintenance ( health of bodies cells), Energy (fat can be metabolised to provide energy)

  • AMDR = 20-35%
  • energy density = 37kJ per gram
  • chemical elements = Carbon, hydrogen and oxygen (CHO)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

excess and deficiency of fats

A

excess = heart attacks/ strokes because of increased LDL, weight gain

Deficiency = hormone deficiency, dry skin, impaired vision

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Types of fat

A

saturated = no double bond - meat, butter, milk

monounsaturated = 1 double bond - olive oil nuts

polyunsaturated = 2 bonds - salmon, walnuts

trans-fats = when unsaturated veg oils are hardened in pie and cakes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

essential fatty acids

A
  • Omega 3 = canola oil, walnuts
  • Omega 6 = sunflower & corn oils
    protects against heart disease and lowers LDL
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

cholesterol
function
good and bad cholesterol

A
  • produces hormones (testosterone)
    produces bile acids which help with the breakdowns of foods
  • HDL = good cholesterol
  • LDL = bad cholesterol
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Carbohydrates

  • AMDR
  • energy density
  • chemical elements
A
  • 45-65%
  • 17kJ
  • CHO
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

types of carbohydrates

A

monosaccharides = single sugar molecule
glucose; fruit, fructose; honey, galactose; milk

disaccharides = two sugar molecules
sucrose; cane sugar, lactose; milk, maltose; malt sugar

polysaccharides = chains of glucose molecules 
starch = grain, fibre = plant foods
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

excess and deficiency’s of carbs

A

excess = tooth decay, weight gain, type 2 diabetes

deficiency’s = hypoglycaemia = low blood sugar
ketosis = build up of keton in causing
nausea

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Glycaemic Index

A
  • a scale from 0-100 based on how CHO foods raise blood sugar levels
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

low, medium and high GI

A 
low = 0-54
medium = 55- 70 
high = 71-100
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Fibre

- women and men requirements

A 
women = 25g per day 
men = 30g per day
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

fibre types

A 
soluble = oats, fruit, vegetables (jelly-like and dissolves water)
insoluble = nuts, seeds (woody-like and doesn't dissolve water)

resistance starches = lentils and beans

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

fibre functions

A
  • speeds passage of food waste
  • helps someone feel full
  • lowers risk of heart disease
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

excess and deficiency’s of fibre

A

excess = depletion of zinc and iron, produces painful gas, vomiting

deficiency’s = irregular bowel movements, bowel cancer, constipation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Water

  • chemical elements
  • function
  • f/m requirements
A
  • H2O = Hydrogen and 2 oxygen
  • helps to maintain body temperatures, assist in digestion, excrete water as urine
  • female = 8 cups
  • men = 10 cups
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

water excess

A

hyponatremia = when sodium concentration is low

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Micronutrients

A

small nutritional categories like vitamins and minerals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

two main classes of micronutrients

A

water soluble = B & C, nutrients may be lost through cooking

fat soluble = A,D,E,K, dont get lost during cooking

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Vitamin D

  • functions
  • food source
  • deficiency & excess
A
  • absorption & metabolism of calcium and phosphorous for the formation of strong bones and teeth
  • egg yolk, oily fish, liver, milk
  • rickets = soft weak bones
  • kidney stones, soft tissue
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Folate

  • functions
  • deficiency
  • excess
  • food source
A
  • formation of enzymes and red blood cells, metabolising DNA
  • neural tube defect = defect at birth in the brain, spinal cord
  • restless, sleep disorder, nausea
  • banana, spinach, chicken liver
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Iron

  • function
  • defect
  • food sources
A
  • forming enzymes and red blood cells
    -anaemia = fatigue, weakness, dizziness and can delay development in babies
    -food sources = haem iron = liver, red meat
    non-haem = lentils, beans
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Iodine

  • function
  • defect
  • food sources
A
  • assisting the thyroid gland functioning
  • goitre = enlargement of the thyroid glands
  • seafood, iodine salt
27
Q

potassium

  • function
  • defects
  • food sources
A

regulating fluid balance, forming enzyme, controlling nerve impulses

  • hypokalaemia = low potassium in blood stream causing cramps, paralysis in legs
  • food sources = milk, meat, fish, fruit
28
Q

sodium
function
defect
food source

A
  • regulating fluid balance
  • hyponatremia = when concentration of sodium is low = headaches, nausea, seizure
  • bread, butter, processed meats
29
Q

calcium

  • functions
  • defect
  • food sources
A
  • are to create hard and strong bones and teeth, assisting with muscle contraction, functioning of nerves
  • osteoporosis = causing bones to become weak and fragile which can be easily fractured.
  • milk, cheese, salmon
30
Q

what are the 5 minerals

A

calcium, potassium, sodium, iron, iodine,

31
Q

Non-nutrients

A

non-nutrients are biologically active components within food which are thought to contribute significantly to health

32
Q

nutrient density

A

the amount of nutrient in a food
a nutrient dense food contains good levels of various nutrients without having high energy levels
eg. fruits, beg, lean meats

33
Q

nutrients def

A

nutrients is chemical compounds needed for growth energy and health

34
Q

nutrition definition

A

-nutrition is the process of supplying the body with what is needed to sustain life

35
Q

interrelation ships of micro/macronutrients

A
  • calcium & vitamin D
  • Iron & vitamin C
  • sodium & potassium
36
Q

BMR

A

Body Metabolic Rate
= the amount of kJ burned at rest. keeps all the systems functioning correctly like breathing, blood circulation

  • it accounts for 50-80% of daily energy use
37
Q

Energy Density

A

contains a higher number of calories and energy in a serving
amount of energy per gram

  • fat, alcohol, carbohydrates
38
Q

Energy Intake

= intake - expenditure

A

energy intake = energy expenditure = weight gain

energy expenditure = energy intake = weight loss

39
Q

BMI

  • what its used for
  • whats healthy and what isnt
  • how is it calculated
A
  • Body Mass Index
  • is used to classify weight of adults and monitor obesity in adolescents
  • weight divided by height
  • healthy weight for BMI is 18.50 - 24.99
40
Q

AMDR

A

Average Macronutrient Distribution Range

= the range of intake for a particular energy source

41
Q

phytoestrogen

  • definition
  • function
  • food sources
A
  • plant-derived compounds that have similar function to the human hormone oestrogen
  • decreases the risk of heart disease and hormone based cancers
  • soy products, seeds
42
Q

antioxidants

  • definition
  • function
  • food sources
A
  • antioxidants are compounds which occur naturally in plant based foods
  • assist immune system, removes harmful oxidants
  • dark chocolate, green tea, red wine
43
Q

Probiotics

  • definition
  • function
  • food sources
A
  • probiotics are live microorganisms (good bacteria)
  • improves digestion, immune function and reduces risk of bowel cancer
  • kombucha, sauerkraut
44
Q

CVD

A
  • cardiovascular disease is a condition of the heart and the blood vessels usually caused by insuffient blood to the heart
  • cardiovascular disease is the leading cause of death and burden
  • causes 1 in 4 deaths, kills 118 people everyday
45
Q

dietary factors of CVD

A
  • excess sodium = increases retention leading to hyoertension placing strain on the heart
  • diet high in transfats increases LDL and decrease HDL
  • over-consumption of kJ causing obesity a major risk factor to CVD
46
Q

LDL & HDL

A 
LDL = low density lipoproteins (bad)
HDL = high density lipoproteins (good)
47
Q

what reduces the risk of CVD

A
  • increase intake of omega 3 & 6
  • increase soluble fibre intake
  • reduce sodium
48
Q

risk factors of CVD and health conditions

A
  • family history
  • old age
  • exercise
  • BMI
  • heart attacks, strokes
  • hypertension
49
Q

the food groups

A 
Vegetables
Fruits 
Dairy products
Lean Meat
Grains
50
Q

EAR

A

Estimated Average Requirement

= daily nutrient level estimated to meet the nutrient requirements of half the healthy individual

51
Q

RDI

A

Recommended Dietary Intake

= daily dietary intake level that is sufficient to meet the requirements of nearly all healthy individuals

52
Q

AI

A

Adequate Intake
= AI is used when EAR and RDI cannot be determined and is based on experimental data or estimates that are assumed to be adequate

53
Q

EER

A

Estimated Energy Requirements

= average daily energy intake that is estimated to maintain energy balance

54
Q

UL

A

Upper Level
= highest average daily nutrient intake level likely to pose no adverse health effect an increase above the UL will have potential risks to someones health.

55
Q

SDT

A

Suggested Dietary Target

= SDT is the daily intake for certain nutrients that may help in the prevention of chronic diseases

56
Q

serving sizes for men from the food groups 19-50

A 
grains = 6 
veg = 6
fruits = 2
dairy = 2.5 
lean meats = 3
57
Q

serving sizes for women 19-50

A 
grains = 6
fruit = 2 
veg = 5 
meat = 2.5 
dairy = 2.5
58
Q

whys is omega 3 & 6 good

A

-protects against heart disease and reduces LDL

59
Q

what do the ADG guidelines do?

A

promote health and wellbeing
reduce the risk of diet-related conditions
reduce the risk of chronic disease.

60
Q

ADG 1:

A

To achieve and maintain a healthy weight, be physically active and choose amounts of
nutritious food and drinks to meet your energy needs

61
Q

ADG 2:

A

Enjoy a wide variety of nutritious foods from these five groups every day

62
Q

ADG 3:

A

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.

63
Q

ADG 4:

A

promote, support and encourage breastfeeding

64
Q

ADG 5:

A

Care for your food; prepare and store it safely.

food and nut ... (8 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions