nutrients🥦 Flashcards
What is the function of fat?
provides energy, insulates body, protects vital organs
What happens if you have an EXCESS of fat?
obesity, heart disease, type 2 diabetes
What happens if you are DEFICIENT in fat?
night blindness, dry and brittle nails
What are some sources of saturated fats?
red meats, cheese, lard (animal products)
Why are saturated fats bad?
raise blood cholesterol, which can block arteries
Are unsaturated fats solid or liquid at room temp?
liquid
What are hydrogenated vegetable oils (trans-fats)
veg oils that have had H passed through to make them hard
Why are Trans- fats less healthy?
can clog arteries, increase risk of CHD
What is cholesterol?
fatty substance naturally occurring in our blood
Give 3 monosaturated fats food examples
olive oil, almonds, avocados
Give 3 examples of polyunsaturated fat foods.
seeds, fruit and veg, oily fish (omega 3 and 6)
What is the function of energy?
allow body to grow and develop, move muscles, helps warm body, helps chemical reactions take place
Where is energy mainly sourced from?
50% starchy carbohydrates (high fibre)
What is the Estimated Average Requirement?
indication of how much energy a person needs (2000kcal daily for an average adult)
What is basic metabolic rate?
amount of energy body uses each day to stay alive
What is physical activity level?
amount of energy the body uses to fuel physical activity
What is the function of calcium?
for strong bones and teeth, healthy nerves, blood clotting
What food examples are high in calcium?
milk, cheese, tofu
What happens if you have an EXCESS of calcium? (rare)
increase risk of kidney stones
What happens if you are DEFICIENT in calcium?
rickets - bones become very weak
What is the function of iron?
forms part of haemoglobin
What are some food sources of iron?
dark green leafy veg (spinach), meat (liver)
What happens if you have an EXCESS of iron?
nausea, stomach pains
What happens if you are DEFICIENT in iron?
anaemia
Why is water important in our bodies?
70% of human body is water, required for all body fluids (saliva, blood, sweat, urine), required as part of many metabolic reactions, some nutrients need to dissolve in water for proper absorption
Give 2 examples of when a person needs to drink more water than normal.
- vomiting or diarrhoea have occurred, both of which cause rapid dehydration esp. in babies
- after intense physical activity, such as sport, where water is lost through sweat
What are dehydration symptoms?
headache, dizziness, dry sticky mouth
What foods are good sources of water?
fruit and veg, soups, drinks (coffee, tea)
Name two types of polysaccharides.
starch, dextrin
What are the advantages of wholegrain products?
contain high fibre starchy carbohydrates, give us long term energy
Why do wholegrain cereals give us long term energy?
the cereal contains complex carbohydrates which contain soluble fibre which takes longer to be broken down to glucose units before being absorbed into the body
Give 3 food sources of soluble fibre.
fruit, veg, porridge oats
Give 3 food sources of insoluble fibre.
wholegrain cereals, wholemeal bread, pasta and rice, fruit and veg
Oats help lower…
cholesterol
How do oats help lower cholesterol?
contains a soluble fibre called beta-glucan
What 3 nutrients are in milk?
protein, fat, sugar (lactose)
