Nutrients

Question 1

What are the 6 different nutrients.

Answer 1

1. Protein
2. Fat
3. Carbohydrates
4. minerals
5. vitamins
6. water

Question 2

Classification of nutrients

Answer 2

Macronutrients

Micronutrients

Question 3

Composition of protein

Answer 3

1. Carbon (c)
2. Hydrogen(h)
3. Oxygen(o)
4. Nitrogen(n)

Question 4

What is protein made up of?

Answer 4

A chain of smaller units called amino acids these are linked together by peptide links.

Question 5

What are enzymes?

Answer 5

Substances that help chemical reactions. During digestion,enzymes break down amino acids.

Question 6

Classification of protein

Answer 6

High biological value(HBV)proteins(contains all or most of the essential amino acids needed in the body.(essential amino acids can’t be made by the body)
Low biological value(LBV) proteins(proteins that do not contain many essential amino acids and usually come from plant sources(cereals)

Question 7

Sources of protein

Answer 7

HBV(animal origin and meat alternatives)
Meat,fish,eggs,cheese,milk,yoghurt,soya beans and meat alternatives (textured vegetable protein and mycoprotein)
LBV(vegetable origin)
Peas,beans,nuts,cereals and lentils

Question 8

Reference intake for protein

Answer 8

Adults:at least 50g of proteinor 0.75g for every 1kg of body weight
Children and teenagers need more because they are growing so quickly .

Question 9

Protein deficiency symptoms

Answer 9

Poor/stunted growth with muscle wasting
Slow healing of wounds
Hair breakage and loss
Poor general health
Hormone and enzymes imbalances

Question 10

Functions of protein

Answer 10

Needed for the growth and repair of all body cells(skin,blood,tissues and bones)
Produce heat and energy
It is necessary for the production of important substances in the body eg hormones,enzymes and antibodies(which fight disease)

Question 11

Fats are also called

Answer 11

Lipids

Question 12

Composition of fats

Answer 12

Fats are made up of three elements
Carbon (c)
Hydrogen(h)
Oxygen(o)
Fats contains twice as much carbon as protein or carbohydrates so they produce twice as much energy
Each fat unit is made up of three fatty acids and one glycerol
During digestion these are separated so that they can be used by the body

Question 13

Classification of fats

Answer 13

Saturated (contains cholesterol)(generally found in foods from animals)
And unsaturated fats(do not contain cholesterol)(found in vegetable or plant sources and oily fish)

Question 14

Sources of fat

Answer 14

Saturated fats
Butter,cream,fatty meats,hard margarines,pastries,cakes,biscuits,eggs,coconut oil
Unsaturated fats
Avocados,nuts,vegetable oils eg olive oil,seeds,some soft margarines eg flora,oily fish

Question 15

Reference intake for fats

Answer 15

Adult:should not consume more than 70g of fat per day,no more than 20g of this fat should be saturated
No more than 30% of your daily energy intake should be from fats. It is better to get energy from carbohydrates and lean protein foods

Question 16

Functions of fats

Answer 16

Fats produce heat and energy
Adipose tissue(a layer of fat stored under the skin) helps to keep the body warm
A layer of fat surrounds vital organs,such as the liver and kidneys to protect them from damage
Fats are a source of the fat-soluble vitamins A,D,E and K

Question 17

Overconsumption of fats

Answer 17

There are two main health problems associated with having too much fat in the diet
Obesity:fats are all high in kilocalories.
Coronary heart disease: too much cholesterol in the blood causes it to stick to the artery walls,increasing the risk of heart attacks.

Question 18

Reducing fat in the diet

Answer 18

Limit high-fat foods ,such as takeaways
Use low-fat cooking methods(e.g. use grilling,steaming or baking)instead of frying
Modify recipes to reduce fat content, e.g. use olive oil instead of butter for frying
Choose low-fat,fresh, unprocessed meats. Trim any visible fat from meat before cooking.
Choose low-fat products e.g. low-fat cheese,low-fat yoghurt
Always read food labels to check fat content(particularly saturated fats)

Question 19

Composition of carbohydrates

Answer 19

1. Carbon(c)
2. Hydrogen(h)
3. Oxygen(o)
   These elements combine to form simple sugars e.g.glucose. 🛑
   These simple sugars link or combine together to form long chains of starch
   During digestion,these long chains are broken down by enzymes into simple sugars so that they can be used by the body

Question 20

Classification of carbohydrates

Answer 20

Carbohydrates come from three different groups
1. Sugar
2.starch
3. Dietary fibre
Sugar:cakes, table sugar,honey,biscuits,jam,sweets,soft drinks,ketchup and fruit

Question 21

Starch

Answer 21

Cereals e.g. wheat,rice
Bread
Pasta
Flour
Potatoes

Question 22

Dietary fibre

Answer 22

Whole cereals
Wholemeal bread
Fruits and vegetable (particularly when the skins are eaten)

Question 23

Functions of carbohydrates

Answer 23

Carbohydrates supply most of the body’s heat and energy.
Excess carbohydrates are stored as fat (adipose tissue),which insulates the body
Dietary fibre is vital for the movement of waste through the intestines,prevents constipation and helps prevents disease of the bowel e.g bowel cancer

Question 24

Sugar

Answer 24

A form of carbohydrates that can be called different names e.g glucose,fructose,sucrose and maltose. Too much sugar in the diet can cause obesity and dental decay
High sugar foods - such as cakes,biscuits and fizzy drinks are called empty calorie foods as they provide kilocalories but few other nutrients. These foods should be avoided.

Question 25

Reducing sugar intake

Answer 25

Replace sugary snacks with nuts and fresh fruit
Avoid fizzy drinks
Avoid sweets cakes biscuits and desserts
Use artificial sweeteners e.g Splenda or canderel

Question 26

Dietary fibre

Answer 26

Also called roughage or cellulose. Found in unprocessed foods such as whole grain cereals and fresh fruits and veg. Fibre helps to prevent constipation and other bowel diseases such as cancer
Fibre is not digested by the body. Instead it absorbs water as it passes through the digestive system,bulking up waste and allowing it to pass through the intestine more easily.

Question 27

Increasing fibre

Answer 27

Avoid refined carbohydrates foods. Eat whole grain carbohydrates instead e.g brown bread
Choose high-fibre breakfast cereals e.g porridge or bran flakes
Eat plenty of raw fruits and veg with skins on where possible
Eat nuts or dried fruits e.g raisins apricots or prunes

Question 28

Reference intake for carbohydrates

Answer 28

Recommended that we consume between 25 and 35 g of fibre each day

Question 29

Classification of minerals

Answer 29

Micronutrients that are vital for healthy body function classified into 2 groups
Macrominerals(calcium,sodium,phosphorus and potassium)large amounts
Trace minerals (iron,fluoride,iodine and zinc)small amounts
Equally important

Question 30

Calcium sources

Answer 30

Milk
Cheese
Yoghurt
Tinned fish e.g salmon when bones are eaten
Green vegetable.g spinach
Fortified products e.g cereals bread flour

Question 31

Functions of calcium

Answer 31

Builds strong healthy teeth and bones in teens and children

Maintains good bone density in adults and older people

Question 32

Calcium deficiency diseases

Answer 32

Rickets(problems with bone formation when there is a lack of vitamin D or calcium )
Osteoporosis (causes bone to become weak)

Question 33

Reference intake for calcium

Answer 33

Kids and adults(800mg per day

Teenagers and pregnant/breastfeeding women(1200 mg per day)

Question 34

Iron sources

Answer 34

Red meat
Offal
Eggs
Fortified cereals
Beans and lentils
Dark green vegetable e.g kale

Question 35

Functions of iron

Answer 35

Iron is needed to manufacture haemoglobin. This is a substance in red blood cells that is needed to carry oxygen around the body in the blood

Question 36

Iron deficiency disease

Answer 36

Anaemia is a condition caused by a lack of iron. The symptoms include tiredness,dizziness,paleness,shortness of breath and headaches

Question 37

R.I(reference intake for iron)

Answer 37

Kids:10mg per day
Teenagers :14mg per day
Adults:10mg per day
Pregnant/breastfeeding women:15mg per day

Question 38

Sodium

Answer 38

Required to help control water balance in the body
Sodium is often called salt,but salt is actually a mixture of sodium and chloride
It is recommended that adults consume no more than 6 g of salt per day
Too much salt can lead to high blood pressure,coronary heart disease,strokes and kidney problems.

Question 39

Reducing salt intake

Answer 39

Do not salt have salt on the table
Do not add salt when cooking instead add herbs or spices
Avoid processed foods and salty snacks e.g cured meats
Use low-sodium products

Question 40

Fact on vitamins

Answer 40

Vitamins are micronutrients that are essential for our health. They are present in small amounts in most of the foods we eat

Question 41

Classification of vitamins

Answer 41

Two groups
Fat-soluble vitamins (A,D,E,K stored in the body
Water-soluble(b group and c)cannot be stored in the body and need to be eaten daily

Question 42

What is hypervitaminosis

Answer 42

As fat-soluble vitamins are stored in the fatty tissue of the body,supplies can build up to toxic levels. Generally occurs when people overuse vitamin supplements. Hypervitaminosis A and D are most common