Nutrition Flashcards
Carbohydrates
Examples
Functions
What happens if there is a lack of this?
Examples include pasta, rice, potatoes and bread
Function:
Main source of energy
If there is a lack - ketosis occurs when you don’t have enough sugar for energy. This means that your body breaks down stored fat which causes ketones to build up.
Protein
Examples
Functions
What happens if there is a lack of this?
Examples include meat, fish, eggs and beans
Function:
Growth and repair of cells
If there’s a lack - muscle cramping, weakness and soreness, kwashiorkor
Lipids
Examples
Functions
What happens if there is a lack of this?
Examples include cheese, butter, nuts and oils.
Function:
Second source of energy
Provides insulation and storage
If there’s lack - dry and scaly skin and won’t make cell membrane
Vitamin A
Examples
Functions
What happens if there is a lack of this?
Examples include milk, dairy products and oily fish.
Function:
Good vision
Healthy skin
Vitamin C
Examples
Functions
What happens if there is a lack of this?
Examples include citrus fruits and leafy green veg
Function:
Heal wounds
Maintain healthy connective tissue
If there’s a lack of it can lead to scurvy and loss of teeth
Vitamin D
Examples
Functions
What happens if there is a lack of this?
Examples include eggs, oily fish and margarine
Function:
Maintain healthy bones and teeth
If there’s a lack it can lead to rickets and bone pain
Calcium
Examples
Functions
What happens if there is a lack of this?
Examples include salt, milk, cheese and eggs
Function:
Healthy bones and teeth
If there’s a lack - weak bones and teeth, poor clotting of blood and rickets
Iron
Examples
Functions
What happens if there is a lack of this?
Examples include liver, red meat and nuts
Function:
Needed to produce haemoglobin which is found in red blood cells
If there’s a lack - anaemia (tired and weak).
Water
Examples
Functions
What happens if there is a lack of this?
Examples include food and drinks
Function:
Needed for chemical reactions
If there’s a lack it can lead to death and dehydration
Dietary fibre
Examples
Functions
What happens if there is a lack of this?
Examples include fruits, veg and cereals
Function:
Keep digestive system healthy
If there’s a lack it can lead to constipation
Energy requirements
Different groups of people need different nutrients at different times in their lives. The energy a person needs depends on things like:
Activity level - active people need more energy than people who sit about all day
Age - children and teens need more energy than older people as they need energy to grow and they are generally more active
Pregnancy - pregnant women need more energy than other women as they have to provide the energy their babies need to develop.
Babies (4-6mnths) need less energy as they haven’t hit puberty yet and they are small still
Children (8yrs) are still growing but need more than babies and boys are more active and so need more energy.
Teenagers (15yrs) - rapid growth at this age. Need ,ore energy as they are going through puberty. However girls need less as they have already gone through puberty.
An adult who sits in a office needs less energy to someone lo,e a builder as they are more active
Elderly people need less as they have stopped growing and tend to be less active.
Digestive system diagram
On OneNote
Salivary glands
Produces saliva containing amylase
Digests starch
Mouth
Food is chewed up by teeth and swallowed
Saliva breaks down the starch to maltose (sugar).
Oesophagus
Muscular tube which moves ingested food to the stomach by peristalsis