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

mid-year exam revision Flashcards

1
Q

macronutrients

A

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

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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)
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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

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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)
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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)
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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

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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

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8
Q

essential fatty acids

A
  • Omega 3 = canola oil, walnuts
  • Omega 6 = sunflower & corn oils
    protects against heart disease and lowers LDL
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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
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10
Q

Carbohydrates

  • AMDR
  • energy density
  • chemical elements
A
  • 45-65%
  • 17kJ
  • CHO
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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
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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

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13
Q

Glycaemic Index

A
  • a scale from 0-100 based on how CHO foods raise blood sugar levels
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14
Q

low, medium and high GI

A 
low = 0-54
medium = 55- 70 
high = 71-100
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15
Q

Fibre

- women and men requirements

A 
women = 25g per day 
men = 30g per day
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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

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17
Q

fibre functions

A
  • speeds passage of food waste
  • helps someone feel full
  • lowers risk of heart disease
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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

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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
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20
Q

water excess

A

hyponatremia = when sodium concentration is low

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21
Q

Micronutrients

A

small nutritional categories like vitamins and minerals

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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

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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
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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
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25
Iron - function - defect - food sources
- 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
26
Iodine - function - defect - food sources
- assisting the thyroid gland functioning - goitre = enlargement of the thyroid glands - seafood, iodine salt
27
potassium - function - defects - food sources
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
sodium function defect food source
- regulating fluid balance - hyponatremia = when concentration of sodium is low = headaches, nausea, seizure - bread, butter, processed meats
29
calcium - functions - defect - food sources
- 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
what are the 5 minerals
calcium, potassium, sodium, iron, iodine,
31
Non-nutrients
non-nutrients are biologically active components within food which are thought to contribute significantly to health
32
nutrient density
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
nutrients def
nutrients is chemical compounds needed for growth energy and health
34
nutrition definition
-nutrition is the process of supplying the body with what is needed to sustain life
35
interrelation ships of micro/macronutrients
- calcium & vitamin D - Iron & vitamin C - sodium & potassium
36
BMR
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
Energy Density
contains a higher number of calories and energy in a serving amount of energy per gram - fat, alcohol, carbohydrates
38
Energy Intake | = intake - expenditure
energy intake = energy expenditure = weight gain energy expenditure = energy intake = weight loss
39
BMI - what its used for - whats healthy and what isnt - how is it calculated
- 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
AMDR
Average Macronutrient Distribution Range | = the range of intake for a particular energy source
41
phytoestrogen - definition - function - food sources
- 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
antioxidants - definition - function - food sources
- antioxidants are compounds which occur naturally in plant based foods - assist immune system, removes harmful oxidants - dark chocolate, green tea, red wine
43
Probiotics - definition - function - food sources
- probiotics are live microorganisms (good bacteria) - improves digestion, immune function and reduces risk of bowel cancer - kombucha, sauerkraut
44
CVD
- 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
dietary factors of CVD
- 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
LDL & HDL
``` LDL = low density lipoproteins (bad) HDL = high density lipoproteins (good) ```
47
what reduces the risk of CVD
- increase intake of omega 3 & 6 - increase soluble fibre intake - reduce sodium
48
risk factors of CVD and health conditions
- family history - old age - exercise - BMI - heart attacks, strokes - hypertension
49
the food groups
``` Vegetables Fruits Dairy products Lean Meat Grains ```
50
EAR
Estimated Average Requirement | = daily nutrient level estimated to meet the nutrient requirements of half the healthy individual
51
RDI
Recommended Dietary Intake | = daily dietary intake level that is sufficient to meet the requirements of nearly all healthy individuals
52
AI
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
EER
Estimated Energy Requirements | = average daily energy intake that is estimated to maintain energy balance
54
UL
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
SDT
Suggested Dietary Target | = SDT is the daily intake for certain nutrients that may help in the prevention of chronic diseases
56
serving sizes for men from the food groups 19-50
``` grains = 6 veg = 6 fruits = 2 dairy = 2.5 lean meats = 3 ```
57
serving sizes for women 19-50
``` grains = 6 fruit = 2 veg = 5 meat = 2.5 dairy = 2.5 ```
58
whys is omega 3 & 6 good
-protects against heart disease and reduces LDL
59
what do the ADG guidelines do?
promote health and wellbeing reduce the risk of diet-related conditions reduce the risk of chronic disease.
60
ADG 1:
To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs
61
ADG 2:
Enjoy a wide variety of nutritious foods from these five groups every day
62
ADG 3:
Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
63
ADG 4:
promote, support and encourage breastfeeding
64
ADG 5:
Care for your food; prepare and store it safely.

food and nut ... (8 decks)

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