Nutrition Flashcards
Free sugars
Sugar added to foods by manufacturers
Eg: honey,syrups,fruit juice
How much of our energy should come from fats and saturated fats
<33% - fats
<11% - saturated
Diabetes
A metabolic disorder caused by poor absorption of glucose
Type 1- pancreas cannot produce enough insulin
Type 2- body is resistant to insulin
Describe coronary heart disease
Saturate fats in the body get stored as a lipo protein (5 layers -ending in protein) . This is very dangerous as they have a low density and can react with free radicals (caused through smoking, alcohol and transfat). When reacted all the layers get oxidised and the fat is deposited in blood vessels , causing blockage.
What can CHD lead to
Heart attack
Why is obesity bad for you
Produces a strain on organs
Describe diverticulitis disease
It is caused by a lack of fibre in the diet. Faeces cause problems due to its texture and push nastily against the wall. Eventually the colon walls in the large intestine distort. This can cause pain and bloating
What is osteoporosis?
what increases you chances of getiing?
The bones lose minerals and strength causing them to break more easily.
if you don’t get enough calcium, vitamin D and phosphorus as a child you will not reach peak bone mass, probably getting osteoporosis.
low body weight
high alcohol consumption
Why do women suffer from anemia more than men
Iron is needed to form haemoglobin (carrys oxgen around body and gives red colour). Women /girls need more haemoglobin for their period, to cope for the loss of blood
Wht is an anaphylactic recaction
An extreme reaction , requiring immediate medical treatment (nuts)
What is a coeliac disease?
An allergy to the protein gluten found in rye, wheat and barely
What are the dietry reference values?
Estimates for the amount of nutrients needed daily for good health
What ia an estimated average requirment (EAR)
Used for individuals, where the average person’s needs would be satisfied
What are the reference nutrient intakes (RNI)?
The amount of nutrients which is enough for 97% of the population, used for large groups of people
What is considered low fat/sugar/salt
3g/100g for fat
5g /100g for sugar
0.5/100g for salt
Why do we require energy?
Keeps us warm
Heart beating
Movement (for muscles)
Chemical reactions
What is ‘energy balance’
The amount of energy consumed in reference to energy burned.
What does your physical activity account for
The energy burned through moving
What is your basic metabolic rate (BMR)
The amount of energy needed for bosily functions (eg- breathing)
How many calories is in 1g of fat/carbohydrates/protein
Fat=9
Carbohydrate = 3.5
Protwin =4
What factors affect your energy requirements ?
Age- developing children need more
Gender- men require more as they are bigger
Pregnancy- need more in final 3 months
Physical actiev level
What are essential amino acids
Ammino acids that cannot be made by the body (8 for adults, 10 for children)
Valine, isoleucine,leucine, phenylaline
What sort of foods are high value biological value and why
High biological value means the proteins contain all of the essential amino acids.
They come from animal souces such as meat, fish , poultry, dairy products.
Some vegatble souces include soya, tofu, quorn
What sort of foods are low value biological value and why
Low biological value (LBV) means that the proteins in that foos do not contain all of the estial amino acids.
Some examples are cereals, peas,nuts, seeds,beans
What is food combining complementary proteins?
Putting foods of low biological value together to supply all the essential amino acids .
Examples include : beans on toast, dhal and rice
Why do we need protein?
Growth
repair
Enzymes
Secondary souce of energy
What are lipids
Fat and oils.
They consist of CHO (carbon ,hydrogen and oxygen)
Explain what saturated fat is.
It’s solid at room temperature, mainly comes from animal products. In each (3 ) if the fatty acids ,each carbon is surrounded with a hydrogen in single bonds .
What is a monosaturated fat.
A type of unsaturated fat where the fatty acid has one hydeogen space (resulting in a double carbon bond there). Soft at room temperature some exaples are oils, avacado, oils
What is a polysaturated fat?
A type of unsaturated fat, where the fatty acid has more than one space for hydrogen. They are very soft and oily, they will not turn solid (omega 3 /6, oils ,seeds ,nuts)
What is hydrogenation?
Adding hydrogen to oils to make them solid. An example would be trans fat. It is worse than saturated fat and can kead to CHD
Why do we need fat in the body?
Promote satiety(feeling full)
Used for energy
Used for insulation
Protect vital organs
Form stucture of cells
What are some functions of carbohydrates?
To provide the body with energy for physical activity and bodily functions.
They provide NSP to help with digestion
What is a monosaccharide?
A simple sugar, absorbed the quickest (the worst):
.glucose(in form on tablet or in fuit)
.fructose(fruit & honey)
.Galactose (milk sugar)
What are Disaccharides?
Two monosaccharides put together
.lactose =galactose+ glucose (milk)
.sucrose = glucose + fructose (all sugars)
.maltose =glucose+ glucose (by product of the breakdown of starch , ceral grains)
What are polysaccharides?
Complex carbohydrates , formed from many glucose stands. Broken down slowly into the body giving a longer fullness feeling (starch or fibre)
What is NSP
Non- starch -polysaccharide, a non- digestable cellucose found in plant foods. It cannot be digested and therefore passes straight through the digestive system giving bulk and moisture.
What is dietry fibre?
Helps push other foods through ,cleaning the walls of the intestine.
.it helps prevent diverticulitis
.it is filling and can prevent obesity
Lowers blood cholesterol
.keeps faeces soft and bulky
What is insoluble fibre?
Absorbs water and increases bulk, allowing it to pass easily through digestive system.
Sources include:
.wholemeal flour
.brown rice
.fruits and vegetables
What is soluble fibre?
It slows down the digestion and releases of carbohydrates, helping to control blood sugar levels
.oats
.peas/beans/lentils
.fruit and veg with skin on
What are fat soluble vitamins
Vitamins that dissolve in fat. They are not lost through heat and cooking
KEAD vitamins
Vitamin K
Name:
Function : clots the blood
Deficiency:
Sources: cheese, liver,coffee, leafy vegetables
Vitamin E
Name: tocopherol
Function : healthy cell walls
Deficiency:
Sources: vegetables, oils,lettuce, seeds
Vitamin D
Name: cholecalciferol
Function: works with calcium to maintain healthy teeth and bones
Deficiency: rickets in children , in adults (osteomalacia- softening of bones) also osteoporosis
Sources: exposure ro sunlight, oily fish, dairy products, liver, cereals
Vitamin A
Name: retinol, carotene
Function: growth, lining if throat is moist, healthy eyes in dark.
Deficiency: blindness, not enough growth, cannot fight infections
Sources: retinol (buuter/marg/liver/ fish) carotene (red/orange pigment -carrots)
B1
Name: thiamine
Function: release energy from carbs, body grow, functioning nervous system
Deficiency: beri beri, slows growth and development
Sources: fortified cereal, whole grains, meat, eggs, milk
B2
Name: riboflavin
Function: helps release energy from carbs, healthy skin, growth
Deficiency: poor growth rate, skin/eye problems
Sources: milk, eggs, liver
B3
Name: niacin
Function: energy release
Deficiency: pellegra
Sources: meat, eggs , dairy products, yeast
B9
Name :Folic acid
Function : formation of red blood cells , foetal development
Deficiency: anemia, tiredness, depression, forgetful
Sorces: liver, timmed fish, red meat
B12
Name: cobalamin
Function: nervous system function, needed to make DNA
Deficiency: nerves not working correctly
Sources: meat, dairy, liver
Vitamin c
Name : absorbic acid
Function: forms connective tissue, absorbs iron /calcium, wound healing
Deficiency: scurvy, spotty skin, swollen gums
Sources: citrus fruits(lemons/oranges) and berries
Iron
Function: produces haemoglobin
Deficiency:anemia
Sources, liver, red meat, eggs, lentils
Calcium
Function: combines with phosphorus to harden teeth and bones
Deficiency: rickets, osteomalacia , stunted growth
Sources: tinned fish, diary program
Phosphorus
Fucntion: combines with calcium ro harden bones and teeth
Deficiency: tiredness and depression
Sources: dairy products, meat, fish
Sodium
Fucntion: maintains water balance
Deficiency
Sources: cheese, bacon, fish, table salt
What factors assist in the absorption of iron/ calcium/zinc
Vitamin c
Fructose
Alcohol
Cyteine
HCL(in stomach)
What factors hinder in the absorption of iron/ calcium/zinc
.caffine
.tannine
.oxlic acis (eggyolk/spinach)
What are the 3 proteins in milk
Caseogin ( voagulated by lemon juice)
Lactobumin
Lactoglobin(both coagulated with heat forming a skin)
Describe the meat tissue of animals
Connective tissue= between the muscle fibres
Collagen:(protein within) forms getalin when heated
Elastin: (protein within) softens when heated
Myglobin: gives the red tissue
What is coagulation?
To set, to change the structyre of proteins through heat/acid/mechanical action
How much of our energy should come from carbohydrates?
<47%
Which has more calories : butter or margarine ?
Both have the same amount
What is the different between water soluble and fat soluble vitamins
Fat: are not affected by heat, and you don’t need daily (KEAD)
Water : are affected by heat and required daily ( B &C)
How much of our total energy should be from sugar?
10 %
How much protein do men and women need?
Men - 55g
Women - 45g
How much folate is required?
200mg
How much calcium is required for man and women
Men - 700mg
Women - 800 mg
How much iron is needed for men and women?
Men - 9.7 mg
Women - 14.8 mg
What is the difference between an allergy and an intolerance?
An allergy is more serious, where the entire body reacts to a substance. Body reacting very very strongly .anaphylactic reactions
An intolerance is less serious ,digestive system
What are the functions of water in the body?
🟡Regulates the body temp (37) through sweat
🟡helps kidneys flush out harmful excess /substances from blood
🟡transports nutrients, oxygen and carbon dioxide around the body
🟡prevents skin drying out, lining of digestive system, lungs, mucus,membrane kept moist
what does a lack of water cause?
(dehydration)
* headaches
* dark coloured urine
* feeling weak/sick
* changes in blood pressure
blood thicker and harder to pump, heart stops
what is the recommended intake for water
6-8 glasses, not including from food
what are some sources for water?
fruit and vegtables, and drinks
what happenes when you drink too much water ?
water intoxication
kidnies will not be able to work quickly enough to remove water from the body ……
why do we need a balanced diet with a combination of nutrients
- energy to help us survive
- growth and repair of tissue
- to stop us from being hunfry
- bodily functions
what is “balanced diet” ?
combination of foods of a different group. adequete foods in enrgy and nutrients
describe the eatwell guide
- fruit & veg: at least 5 portions a day
- carbs: wholegrain and higher fibre with less salt/ sugar/fat
- dairy: choose lower fat and loe sugar options
- oils: unsaturate (no butter is in the eat less section)
- protein: eat more beand and pulses, less red/processed meat, 2 portions of fish a week
- water: 6/8 galsses a day, less than 150ml juice
less fat, sugar, salt, alcohol more fibre
what happens when you cut down on sugar, salt and saturated fat?
- sugar: reducing risk of obesity, tooth decay
- saturated fat: lowered blood choloesterol, reduced risk of heart disease
- salt: reduced blood presure, risk of heart disease, risk of stroke
what are the goverment’s 8 tips for healthy eating
- base your meals of starchy foods
- do not skip breakfast
- eat lots of fruit and vegtables
- eat 2 portions of fish a weak
- hav good activity and movment
- eat less salt
- eat lss saturated fat and sugar
- do not get thirsty
what are some typical portion sizes of fruit & veg?
- 80g fresh fruit/ veg
- 30g dried fruit try avoid- high in sugar
- only 150 ml fruit juices
what is some advice for obesity?
- bad: puts a strain on organs, heart disease, high blood pressure, low self esteem , depression
- excerising more
- reducing calories
- eatwell guide: low fat and low sugar products
- low fat methods of cooking: boiling, stemaing, grilling
- counding calories/ looking at nutritional labels
what is some advice for obesity?
- bad: puts a strain on organs, heart disease, high blood pressure, low self esteem , depression
- excerising more
- reducing calories
- eatwell guide: low fat and low sugar products
- low fat methods of cooking: boiling, stemaing, grilling
- counding calories/ looking at nutritional labels
what are some factors that influence the risk of heart disease?
- family history
- high cholsetsrol
- smoking
- high blood pressure
- low levels of excerise
- obesity
what is a coronary heart disease?
- cholesterol substance made in liver and carried in the bloodstream
- cholesterold builds up and deposits as plauge in walls of arteries causig them to narrow
- heart attack
- soluable fibre can remove cholesterol
what factors hinder and assit the absorbition of iron, calcium and zinc
assist:
* fuctose
* alchol
* citric acid - (citrus fruits)
* ascorbic acid
* meat (zinc only)
* fat and lactose (calcium only)
hindering:
* phytic acid (wholemeal)
* oxalic acid (egg yolk, spinach, rhubard)
* tannine and caffin
haem- animal 60%, non-haem plant 5-30%
how does toooth decay happen?
- bacteira in mouth feed of sucrose
- produce an acid which maks holes in teth
- fructose not harmful as easily absorebed by body
