Nutrition Flashcards
Macronutrients
Carbs,Protein, Fat
Micronutrients
Vitamins and Minerals
How many kcal in carbs per 1 gram
3.75
Carbs provide the body with….
Energy and dietary fibre
What are the 2 types of carbs
Sugar and Starch
What is enzymatic browning
It’s when a cut or damaged fruit/veg turns brown. It is caused by air getting into the cells.
How can you prevent enzymatic browning
You can prevent it by adding an acid to the fruit/veg or by applying heat
What foods can you find carbs in
Flour, bread, potatoes, crisps
How many kcal in 1g of protein
4
What is protein needed for
Growth and repair of body cells
What foods can you find protein in
Eggs, fish, any meat, soya milk, quorn, lentils, nuts and seeds, cows/goats milk
How many kcal is in 1g of fat
9
What is fat needed for
Keeps you warm and provides energy
Which vitamins does fat provide
The fat soluble vitamins A,D,E ,K
What 2 types can fat be split into
Saturated and unsaturated
What foods can saturated fats be found in
Fat on meat,butter and cheese
What foods can unsaturated fat be found in
Liquid oils, olive and rapeseed oil, seeds, oily fish like mackerel and salmon
What can too much fat lead to
To much fat can lead to becoming overweight or obese
Water soluble vitamins
B and C
Fat soluble vitamins
A,D,E and K
Why do you require vitamins b and c
Because they cannot be stored in the body
Can vitamins a,d,e and k be stored in the body
Yes
What is vitamin a needed for
Healthy skin and eyes and to rest infection
What is vitamin a found in
Liver,whole milk, dark green leafy vegetables, carrots and orange coloured fruit
What is vitamin d needed for
It is needed for health of bones and teeth and to help the absorption of calcium
What is vitamin d found in
Sunlight, oily fish, meat, eggs, fortified breakfast cereals and margarine spreads
What is vitamin b needed to…
Realease the energy in macro nutrients
Vitamin b can be found in
Meat,dairy,vegetables,fortified cereals and wheat
What is vitamin c needed for
It is needed for skin,cartilage and healing cuts and wounds
Vitamin c can be found in
Fresh fruit, vegetables,peppers,tomatoes and new potatoes
What is calcium needed for
Bones, teeth, blood clotting
Calcium is found in
Milk, cheese,other dairy products , bread, broccoli, and cabbage
Iron is needed for
Haemoglobin in red blood cells
Iron can be found in
Liver, red meat, eggs, fish, pulses, nuts and dried fruit
I lack of iron in the blood is known as ….
Anaemia
Sodium is needed for
Regulating fluid balance
Where can you find 80%of the sodium eaten
It is found in processed food
Salt is…
40% sodium and 60% chloride
Fibre is not technically a nutrient but is vital for…
Gut health
Fibre helps to improve…
Digestive health and prevents constipation , also it can prevent heart disease,diabetes and some cancers.
Sources of fibres are…
Whole meal bread,whole meal pasta , brown rice, fruits and vegetables.
