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)
