nutrients Flashcards
What does nutrient mean
Essential substances needed for the body to survive.
define carbohydrate
It is a nutrient that provided energy
define lipids
Nutrients that provide a store of energy inside the body.
define protien
A nutrient used for growth and repair.
define vitamin
An essential nutrient needed in small amounts to keep you healthy and help our body function properly
define minerals
An essential nutrient needed in small amounts to keep you healthy and help our body function properly
define fibres
Provides bulk to the food to keep it moving through the digestive system.
define balanced diets
Eating food containing all the required nutrients in the correct amounts according to gender, age, level of activity of the individual.
name the 5 food groups
1- Fruits and vegetables
2- Bread, pasta,rice and other starchy foods
3- Meat,fish,chicken and other proteins
4- Dairy and alternatives
5- Oils and spreads
What are the 6 nutrients
- Carbohydrate
- Protein
- lipids
- vitamins
- Minerals
- Water
is fibre considered a nutrient and why?
Fiber is not a nutrient because your body doesn’t have the enzymes responsible to digest it.
what is the difference between a food group and a nutrient
- A food group is the family of all food of somehow the same type.
- While a Nutrient is the nutritional molecule inside the food, which you **can’t see by the bare eyes.
Name 3 sources of protein
Protein can be found in foods such as eggs, meat, poultry, dairy, beans, nuts.
How do body builders get extra protein and what do they use it for
Body builders need proteins to build up muscle therefore they drink protein shakes.
What will happen if you don’t eat enough protein.
If you don’t eat enough protein your muscles won’t grow properly.
What happens if you are deficient in protein
Oedema: Collection of fluid under the skin. It mainly occurs on the legs, feet or ankle but it can occur in any part of the body.
How much of the plate does carbohydrate occupy?
1/3 of the plate
What happens if you are deficient in carbohydrates
If you do not have enough carbohydrate in your diet you will often feel lethargic (tired) and will find it difficult to concentrate.
Name 3 sources of carbohydrates
Bread,pasta, rice
True or false: You need large amounts of fats to keep the body healthy.
False. You need small amounts of fat too keep the body healthy.
What is the purpose of lipids
It protects major/delicate organs, it acts as insulation too keep the body at a safe temperature, it is also a way of storing energy in the body, as well as absorbing fat soluble vitamins (A,D,E,K)
What happens if you have too much and too little fats.
- Too much fat in someone’s diet can lead to obesity ( being extremely over weight).
- Too little fat in someone’s diet will cause the body to have trouble staying at safe temperature and some vitamins might not be absorbed.
Name 3 sources of fats
Oils, butter, cheese
What is another name for fiber and why was it called that name
FIbre is sometime called a ‘roughage’ as it can’t be fully digested.
What is the purpose of fibres.
Fibres are essential for maintaining a healthy digestive system and can help increase how quickly food passes through the gut.
Name 3 foods that high in fibre
Foods that are high in fibre are vegetable, oats and whole grains products.
What happens if you are deficient in fibres
A major indicator of a lack of fibre in your diet is constipation as your digestive system is unable to break down all of the food that you have eaten quickly and efficiently.
What food groups are a great source of vitamins and minerals
Fruits and vegetables
What are foods are required for fruits and vegetables
A variety of different food are needed to get everything required.
What happens if you are lacking in one type of mineral or vitamin?
If you are lacking in one type of mineral or vitamin the body will display different symptoms depending on what you are deficient in.
Name the types of minerals
1-Iron
2- Sodium
3-Calcium
4-Potassium
Name the function of iron
Iron: Formation of haemoglobin (part of red blood cells) needed for oxygen transport
Name the function of sodium
maintenance of blood pressure & nerve impulses
What is the function of calcium
form & maintenance of strong bones & teeth
What is the purpose of postassuim
helps carry electrical signals to cells in your body. It is critical to the proper functioning of nerve and muscles cells
Name 2 sources of iron
- **Iron: Red meat, , poultry,
Name 2 sources of potassuim
- **Potassium: Bananas, oranges,
Name 2 sources of soduim
- **Sodium: Table salt, meat,
Name 2 sources of calcuim
- **Calcium: Dairy products, green leafy veg
Name the types of vitamins
A
B
C
D
E
K
Name the purpose of vitamin A
A: Eye & skin health
Name the purpose of vitamin B
B: Metabolism of macronutrients and formation of new blood cells
Name the purpose of Vitamin C
Immune system, skin collagen and absorbtion of iron
Name the purpose of Vitamin D
D: Strong bones & teeth
Name The purpose of Vitamin E
E: Antioxidant, helps convert foods into energy
Name the purpose of Vitamin K
K :Role in Blood Clotting, regulate body calcium
Name what will happen if you are deficient in vitamin A
Vision loss, complications with skin,heart and lungs
Name what will happen if you are deficient in vitamin B
Imbalance, neurological problems
Name what will happen if you are deficient in vitamin C
lack of this will show symptoms such as: loss of teeth, sunken eyes and pale skin.
Name what will happen if you are deficient in vitamin D
lack of vitamin D in your diet then the calcium you need won’t be absorbed properly and your bones will become brittle.
Name what will happen if you are deficient in vitamin E
Nerve, muscle damage, muscle weakness, vision problems
Name what will happen if you are deficient in vitamin K
Bruising, bleeding problems, injuries taking longer to clot.
Name 2 sources of vitamin A
- **A: Yellow/Red/Orange Veg & Fruit,
Name 2 sources of vitamin B
B: Meat, Poultry
Name 2 sources of vitamin C
- C: Fruits & Vegetables
Name 2 sources of Vitamin D
- **D: Sunlight, , Milk
Name 2 sources of Vitamin E
nuts, seeds, green vegetables
Name 2 sources of Vitamin K
K:Green leafy vegetables, broccli
Name what will happen if you have calcium deficiency
If you are lacking in calcium, your body will show symptoms such as: brittle bones and nails
Name what will happen if you have iron deficiency
shortage of breath and anemia
Name what will happen if you have potassuim deficiency
Tiredness, muscle weakness, constipation
Name what will happen if you have Sodium deficiency
Muscle cramps, nausua, dizziness
Name the function of water
Function: Protects body organs and tissues. Carries nutrients and oxygen to cells. Lubricates joints. Lessens burden on the kidneys and liver by flushing out waste products.
Name sources of water
Water and any foods that contain water such as: Watermelon and strawberries.
Name the deficiency of water
Deficiency: Fatigue, nausea, headache, constipation and dehydration.
