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nutrients Flashcards

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1
Q

What does nutrient mean

A

Essential substances needed for the body to survive.

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2
Q

define carbohydrate

A

It is a nutrient that provided energy

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3
Q

define lipids

A

Nutrients that provide a store of energy inside the body.

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4
Q

define protien

A

A nutrient used for growth and repair.

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5
Q

define vitamin

A

An essential nutrient needed in small amounts to keep you healthy and help our body function properly

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6
Q

define minerals

A

An essential nutrient needed in small amounts to keep you healthy and help our body function properly

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7
Q

define fibres

A

Provides bulk to the food to keep it moving through the digestive system.

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8
Q

define balanced diets

A

Eating food containing all the required nutrients in the correct amounts according to gender, age, level of activity of the individual.

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9
Q

name the 5 food groups

A

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

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10
Q

What are the 6 nutrients

A
  1. Carbohydrate
  2. Protein
  3. lipids
  4. vitamins
  5. Minerals
  6. Water
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11
Q

is fibre considered a nutrient and why?

A

Fiber is not a nutrient because your body doesn’t have the enzymes responsible to digest it.

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12
Q

what is the difference between a food group and a nutrient

A
  • 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.
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13
Q

Name 3 sources of protein

A

Protein can be found in foods such as eggs, meat, poultry, dairy, beans, nuts.

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14
Q

How do body builders get extra protein and what do they use it for

A

Body builders need proteins to build up muscle therefore they drink protein shakes.

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15
Q

What will happen if you don’t eat enough protein.

A

If you don’t eat enough protein your muscles won’t grow properly.

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16
Q

What happens if you are deficient in protein

A

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.

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17
Q

How much of the plate does carbohydrate occupy?

A

1/3 of the plate

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18
Q

What happens if you are deficient in carbohydrates

A

If you do not have enough carbohydrate in your diet you will often feel lethargic (tired) and will find it difficult to concentrate.

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19
Q

Name 3 sources of carbohydrates

A

Bread,pasta, rice

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20
Q

True or false: You need large amounts of fats to keep the body healthy.

A

False. You need small amounts of fat too keep the body healthy.

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21
Q

What is the purpose of lipids

A

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)

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22
Q

What happens if you have too much and too little fats.

A
  • 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.
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23
Q

Name 3 sources of fats

A

Oils, butter, cheese

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24
Q

What is another name for fiber and why was it called that name

A

FIbre is sometime called a ‘roughage’ as it can’t be fully digested.

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25
Q

What is the purpose of fibres.

A

Fibres are essential for maintaining a healthy digestive system and can help increase how quickly food passes through the gut.

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26
Q

Name 3 foods that high in fibre

A

Foods that are high in fibre are vegetable, oats and whole grains products.

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27
Q

What happens if you are deficient in fibres

A

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.

28
Q

What food groups are a great source of vitamins and minerals

A

Fruits and vegetables

29
Q

What are foods are required for fruits and vegetables

A

A variety of different food are needed to get everything required.

30
Q

What happens if you are lacking in one type of mineral or vitamin?

A

If you are lacking in one type of mineral or vitamin the body will display different symptoms depending on what you are deficient in.

31
Q

Name the types of minerals

A

1-Iron

2- Sodium

3-Calcium

4-Potassium

32
Q

Name the function of iron

A

Iron: Formation of haemoglobin (part of red blood cells) needed for oxygen transport

33
Q

Name the function of sodium

A

maintenance of blood pressure & nerve impulses

34
Q

What is the function of calcium

A

form & maintenance of strong bones & teeth

35
Q

What is the purpose of postassuim

A

helps carry electrical signals to cells in your body. It is critical to the proper functioning of nerve and muscles cells

36
Q

Name 2 sources of iron

A
  1. **Iron: Red meat, , poultry,
37
Q

Name 2 sources of potassuim

A
  1. **Potassium: Bananas, oranges,
38
Q

Name 2 sources of soduim

A
  1. **Sodium: Table salt, meat,
39
Q

Name 2 sources of calcuim

A
  1. **Calcium: Dairy products, green leafy veg
40
Q

Name the types of vitamins

A

A
B
C
D
E
K

41
Q

Name the purpose of vitamin A

A

A: Eye & skin health

42
Q

Name the purpose of vitamin B

A

B: Metabolism of macronutrients and formation of new blood cells

43
Q

Name the purpose of Vitamin C

A

Immune system, skin collagen and absorbtion of iron

44
Q

Name the purpose of Vitamin D

A

D: Strong bones & teeth

45
Q

Name The purpose of Vitamin E

A

E: Antioxidant, helps convert foods into energy

46
Q

Name the purpose of Vitamin K

A

K :Role in Blood Clotting, regulate body calcium

47
Q

Name what will happen if you are deficient in vitamin A

A

Vision loss, complications with skin,heart and lungs

48
Q

Name what will happen if you are deficient in vitamin B

A

Imbalance, neurological problems

49
Q

Name what will happen if you are deficient in vitamin C

A

lack of this will show symptoms such as: loss of teeth, sunken eyes and pale skin.

50
Q

Name what will happen if you are deficient in vitamin D

A

lack of vitamin D in your diet then the calcium you need won’t be absorbed properly and your bones will become brittle.

51
Q

Name what will happen if you are deficient in vitamin E

A

Nerve, muscle damage, muscle weakness, vision problems

52
Q

Name what will happen if you are deficient in vitamin K

A

Bruising, bleeding problems, injuries taking longer to clot.

53
Q

Name 2 sources of vitamin A

A
  • **A: Yellow/Red/Orange Veg & Fruit,
54
Q

Name 2 sources of vitamin B

A

B: Meat, Poultry

55
Q

Name 2 sources of vitamin C

A
  • C: Fruits & Vegetables
56
Q

Name 2 sources of Vitamin D

A
  • **D: Sunlight, , Milk
57
Q

Name 2 sources of Vitamin E

A

nuts, seeds, green vegetables

58
Q

Name 2 sources of Vitamin K

A

K:Green leafy vegetables, broccli

59
Q

Name what will happen if you have calcium deficiency

A

If you are lacking in calcium, your body will show symptoms such as: brittle bones and nails

60
Q

Name what will happen if you have iron deficiency

A

shortage of breath and anemia

61
Q

Name what will happen if you have potassuim deficiency

A

Tiredness, muscle weakness, constipation

62
Q

Name what will happen if you have Sodium deficiency

A

Muscle cramps, nausua, dizziness

63
Q

Name the function of water

A

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.

64
Q

Name sources of water

A

Water and any foods that contain water such as: Watermelon and strawberries.

65
Q

Name the deficiency of water

A

Deficiency: Fatigue, nausea, headache, constipation and dehydration.

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