Nutrients Flashcards
Types of nutrients?
Protein, carbohydrates, fat, vitamins, minerals
What is HBV?
High biological protein foods where they contain all the essential amino acids
What is LBV?
Low biological protein foods that are missing one or more essential amino acids
What is the function of proteins?
Growth of the body
Repair of the body when it is injured
Fiving the body energy
Name HBV protein foods?
Meat, poultry, fish, eggs, milk, yogurt, quark, soya beans, quinoa
Name LBV protein foods?
Beans, peas, lentils, cereals, oats, barley, rye, millet, nuts, seeds, gelatine
What is the function of carbohydrates?
To give energy for the body to move, produce heat, make sound, digest food, use the brain
Dietary fibre helps the body rid of waste products from the intestines
Two groups of carbohydrates?
Sugars (simple carbohydrates)
Complex carbohydrates
Types of sugars?
Glucose
Fructose
Galactose
Maltose
Sucrose
Lactose
Types of complex carbohydrates?
Starch
Pectin
Dextrin
Dietary fibre/ non starch polysaccharide (NSP)
Name glucose foods?
Ripe fruits and vegetables (apples, beetroot, parsnip, sweet potato
Name fructose foods?
Fruits, vegetables, honey
Galactose foods?
Milk from mammals
Name maltose foods?
Barley, syrup, biscuits, hot drink powders, confectionary
Name sucrose foods?
Sugar from sugar cane and sugar beet, many processed foods
Name lactose foods?
Milk and milk products
Name starch foods?
Wheat, rice oats, barley, maize, pasta, breads, cakes, potatoes, parsnip, pumpkin, butternut squash, peas, beans, seeds
Name pectin foods?
Oranges, lemons, limes, apples, apricots, plums, greengages, carrots
Name dectrin foods?
Formed when starchy foods ( bread, cakes, biscuits) are baked or toasted
Name NSP (dietary fibre/non-starch polysaccharide) foods?
Wholegrain cereals e.g breakfast cereals, bread, pasta, flour, fruits and vegetables, peas, beans, lentils, seeds, nuts
What is the function of fats?
Gives energy stored in the body
Insulates the body
Protects the bones and kidneys
Provides ‘fat soluble’ vitimins A, D, E, K
Name the types of fats?
Essential fatty acids
Solid fats
Liquid plant oils
Visible fats and oils
Invisible fats and oils
Name essential fatty acids foods?
Oily fish, plant oils, seeds, eggs, fresh meat
Name solid fat foods?
Butter, lard, suet, ghee, palm oil, coconut and chocolate
Name liquid plant oils?
Olive, rapeseed, sunflower, corn oils
Oily fish, avocado pears, nuts, seeds
Name visible fats and oils?
Meat, oil in tuna, butter, lard, suet, block vegetable fat, ghee, plant oils
Name invisible fats and oils?
Cakes, pastries, potato crisps, chips, biscuits, chocolate, nuts, cheese, fried food, meat prodcuts
What is the function of vitimins?
To keep skin healthy
To enable children to grow
Produce antioxidant, to prevent heart disease and cancer
Name types of vitimins?
Vitamin D
Vitamin C
Vitamin A
Vitamin E
Vitamin K
Vitamin B (1), (2), (3), (9), (12)
Function of Vitamin D (fat soluble)?
Helps the body absorb the mineral calcium during digestion
Helps calcium to be laid down in the bones and teeth to strengthen
Foods that contain Vitamin D?
Sunlight, oily fish, meat, eggs, butter, vegetable fat spreads, fortified breakfast cereals
Function of Vitimin E (fat soluble)
Antioxidant, which helps prevent the development of heart disease and cancer
Foods that contain Vitamin E?
Soya beans, corn oil, olive oil, nuts, seeds, whole wheat, vegetable fat spreads
Function of vitimin K (fat soluble)?
Helps the blood clot after an injury
Foods that contain vitimin K?
Green, leafy vegetables, liver, cheese, green tea
Function of Vitimin B1?
Allows energy to be released from carbohydrates in the body
Foods that contain Vitamin B1?
Meat, milk, cheese, eggs, vegetables, fresh and dried fruit, wholemeal bread, flour
Function of vitamin B2?
Allows energy to be released from carbohydrates, fats and proteins in the body
Foods that contain Vitamin B2?
Milk and milk products, eggs, fortified breakfast rice, mushrooms
Function of Vitamin B3?
Allows energy to be released from carbohydrates, fats and proteins in the body
Foods that contain Vitmamin B3?
Beef, pork, wheat flour, maize corn, eggs, milk
Function of Vitamin B9?
Helps to make healthy red blood cells
Helps to prevent spinal cord defects in unborn babies
Foods that contain Vitamin B9?
Yeast extract (marmite), peas, chickpeas, asparagus, wholegrain rice, fruits
Function of Vitimin B12?
Helps to make healthy red blood cells
Helps to make healthy nerve cells
Foods that contain vitamin B12?
Liver, meat, fish, cheese, fortified breakfast cereals, yeast
Function of Vitamin C?
Helps the body absorb the mineral iron during digestion
Helps maintain connective tissue, which binds body cells together
Antioxident, which helps prevent the development of heart disease and cancers
Foods that contain vitamin C?
Oranges, lemons, limes, grapefruit, blackcurrants, kiwi fruit, guavas, Brussel sprouts, cabbage, broccoli, new potatoes, milk, liver
Function of minerals?
Helps to make and strengthen bones and teeth
Makes nerve and muscles work
Helps blood to clot after an injury
Name types of minerals?
Iron
Calcium
Magnesium
Sodium
Potassium
Types of macronutrients?
Protein
Fat
Carbohydrate
Types of micronutrients?
Vitamins and minerals
Function of Calcium?
Builds strong bones and teeth
Function of Iron
Helps red blood cells carry oxygen around the body
Function of magnesium?
Makes some glands in your body work properly
Function of potassium?
Helps the heart to work properly
Function of sodium?
Balanced the fluids in the body
