Nutrition Flashcards
Why is a healthy diet important?
● Provides energy for metabolism, basic function & immune system
● Body Tissue Growth & Repair
● Prevents the feeling of hunger
● For our health & well-being: Eating is enjoyable
What is the Eatwell Guide?
● The Eatwell Guide is a diagram denoting a healthy diet, including food proportions and types such as…
↳ Fruit & Vegetables
↳ Starchy Carbohydrates
↳ Dairy (+ dairy alternatives)
↳ Proteins
↳ Oils & Spreads
● For a healthy diet, all of these major commodity food groups should be eaten in balanced, relative proportions
EATWELL GUIDE MAJOR COMMODITY: Fruit & Veg
● Should consist of just over a third of consumed food
● At least five portions a day
● Contains lots of minerals, vitamins & fibre
● Prevents certain diseases being developed (CHD & some cancers)
● Includes fresh, frozen, tinned, dried & juiced fruit/Veg
EATWELL GUIDE MAJOR COMMODITY: Starchy Carbohydrates
● Eat wholegrain products as they’re higher in protein
● Should compose of just over a third of what we eat
● Good source of energy, as well as vitamins & minerals
● Examples: Rice, bread, pasta, potatoes
EATWELL GUIDE MAJOR COMMODITY: Dairy
● Good source of protein, Vitamins & Calcium
● Examples: Milk, cream, cheese, yogurt etc.
● Eat some form of dairy every day
● Many low-fat and/or low-sugar dairy alternatives/variations
EATWELL GUIDE MAJOR COMMODITY: Proteins
● Examples: Poultry, Red meat, eggs, fish, pulses, nuts
● Good source of protein & other nutrients
● Eat fish twice a week, one of which is oily
● Reduce Red & processed to 70g daily
● Choose low fat meat products
● Use fat-free cooking methods
EATWELL GUIDE MAJOR COMMODITY: What proportions of oils & Spreads should we consume, what are some examples & what advice should be adhered to when selecting them?
● Some fat is needed ● Not a lot of these should be consumed ● Choose low fat spreads where possible ● Often calorie high ● Examples: Vegetable oil, sunflower oil, olive oil, rapeseed oil, soft spreads of unsaturated fat
EATWELL GUIDE: Foods high in sugar, fat & salt
● Small amounts (Not needed and can be detrimental to health in large amounts over sustained periods of time)
● Energy high/dense
What are the eight healthy tips for eating?
- Base meals around starchy carbohydrates
- Eat lots of fruit & Veg (5 a day)
- Eat 2 portions of fish, one of which is oily
- Reduce foods high in sugar and fat
- Eat no more than 6g of salt daily
- Do 60 minutes of intense exercise a day
- Drink 1.6 - 2.5 litres of water a day
- Always eat breakfast
What are some diet related diseases that originate from obesity?
● Cardiovascular disease: All diseases that affect the heart & circulatory system, where blood flow to an area is reduced by clotting or narrowing of arteries
● Coronary Heart Disease (CHD): When fatty deposits build up in the coronary arteries, narrowing them.
↳ Comes as a result of diets high in saturated fats & cholesterol, and can lead to heart failure/ a heart attack
● High Blood Pressure: To reduce blood pressure, the eatwell guide must be adhered to
● Diabetes: A condition where glucose in the blood is not correctly balanced by insulin
↳ Diabetes I : Genetic, and is caused by the pancreas producing too little insulin (found in younger children)
↳ Diabetes II : Lifestyle, and is caused by insulin having a reduced effect on the cells of the body (found in older people)
What are some diet-related diseases that originate from calcium, iron & fibre deficiencies?
● Diverticulitis: A disease where the lining of the large intestine becomes inflamed, damaged or infected due to a lack of fibre in the diet
↳ Symptoms include bloating, pain and abdominal discomfort
● Osteoporosis: A disease where bones become brittle & weak due to a lack of calcium, Vitamin D and minerals to strengthen them.
↳ Bones are at their strongest between 20-35, after which they begin to lose strength
● Anaemia: Where a lack of iron (and haemoglobin) in the blood leads to poor oxygen circulation
↳ Vegetarians, women/teenage girls (menstruation) & pregnant women need a lot of iron
↳ Some foods are fortified with iron
↳ Symptoms are tiredness & a lack of energy
What are the dietary requirements for babies and Preschool/school-aged children?
○ Babies
● Nutrient filled, energy dense, filling & easy to digest foods for growth & development
● Must be hygienic & safe
● Low in sugar & additives
○ Preschool/School-aged children
● A lot of energy from complex carbs & a balanced diet (Eatwell guide)
● Food must be easy to hold, interesting & in suitable portions
● More protein
● five portions of fruit & Veg, five portions of starchy carbs, three of dairy & two of protein
What are the dietary requirements of Adolescents?
● Energy Dense foods from complex carbohydrates (More for boys)
● Increased protein for growth (More for boys → More muscle mass)
● Teenage girls require more iron for menstruation
● Food rich in calcium & phosphorus prevents rickets & osteoporosis in later life
● Food must be affordable, quick & easy to prepare
● Cut down in saturated fat & stop grazing
What are the dietary requirements of Adults?
● Needs vary depending on lifestyle & occupation
● Lower energy requirements than adolescents
↳ Many overeat, which leads to weight gain
● High amounts of calcium to prevent osteoporosis
● Requirements for proteins, minerals & vitamins are similar
● Should base their diet on the eatwell guide
What are the dietary requirements of older people?
● Balanced Eatwell Diet
● Appetising products in smaller quantities (loss of appetite)
● High calcium & Vitamin D intake to prevent osteoporosis
● Less energy dense food & energy in general
● High amounts of fibre to prevent constipation
● Sourced from easily digestible sources (i.e. fish)
What are the dietary requirements of Pregnant & lactating women?
● High Protein for baby development
● High Iron for the development of the baby’s blood
● Calcium & Vitamin D for the development of both of their bones
● Folic Acid (Vitamin B9) supplements to prevent Spina bifida in babies
● Good supply of Vitamin C & fibre (fruit & Veg)
● Low at & sugar to prevent weight gain
What is the difference between an allergy & an intolerance?
● An allergy is when eating a certain food provokes an immune response
↳ This can lead to facial swelling, vomiting, shortness of breath, diarrhoea & in some cases, anaphylactic shock, a severe reaction requiring medical treatment (via an adrenaline shot) that can lead to death
↳ Some foods people are allergic to are eggs, nuts, peanuts & soya as well as a protein found in wheat, barley & rye called gluten
↳ People with a gluten allergy are said to have coeliac disease
● An intolerance is merely when the body is sensitive to certain foods
↳ A common intolerance is lactose intolerance, where people are unable o digest the sugar lactose
What are DRVs, and some examples?
● DRVs, or dietary reference values, are estimations of the recommended quantity of each nutrient a person should consume
↳ For example, adults should eat around 30g of fibre daily, but not exceed more than 6g of salt
↳ People’s energy should also be sourced 50% from carbohydrates, less than 5% from free sugars, less than 35% from fat, and less than ll% of that being saturated fats
● They also note that macronutrients should be consumed in large quantities and micronutrients in small quantities
What is your BMR and your PAL?
● Your Basal Metabolic Rate is a measure of all the energy required to perform your basic bodily functions required to live
● Your Physical Activity Level is the energy requirement to do anything beyond those necessary functions, like move
Where is energy sourced from?
Energy can be measured in kcal or kJ
● Carbohydrates (16kJ/g), Fats (37kJ/g) & Proteins (17kJ/g) all provide the body with energy
● Alcohol also provides the body with energy
What are the main factors that affects a person’s energy needs?
● Gender: Males need more energy than females due to their larger size & muscle mass
● Age: Babies & teens need more energy for growth & activity
● Activity levels: More energy is required for more intense activity
● Health: The body requires more energy to fight pathogens & illness
● Pregnancy & lactation: More energy required
● Size & Genetics: Leaner bodies have faster metabolism & burn excess calories quicker
How is weight lost and gained?
● Weight is lost when your energy requirement exceeds your energy intake
● Weight is gained when your energy intake exceeds you energy requirement
● Weight remains constant when your energy intake is similar to your energy requirement
What is Protein?
● Protein is a Macronutrient made up of molecules called amino acids
● There are 20 amino acids, and some of these cannot be produced by the body, called essential amino acids
↳ Proteins containing all essential amino acids are called High Biological Value (HBVs) (i.e. Soya, red meat, poultry or anything else animal-sourced)
↳ Proteins that do not contain all essential amino acids are called Low Biological Value (LBVs) (Peas, beans, lentils, seeds, cereals, oats etc.)
↳ LBVs can be combined together in meals to provide all essential amino acids for those with specific dietary requirements. Some examples are Beans & toast, Dhal & rice & Hummus & Pitta bread, and these are called complimentary proteins
What are the functions, Sources & deficiencies of protein?
● Functions: ↳ Growth & repair of tissue ↳ Secondary source of energy ● Sources: ↳ Animal: Red meat, fish, poultry, dairy, eggs, offal, liver ↳ Plant: Soya, tofu, TVP, Quorn, Pulses, starches ● Deficiencies: ↳ Kwashiorkor
What is a fat?
● A fat is a large, energy dense chain of carbon, hydrogen & oxygen molecules. There are three types…
↳ Saturated fats: Every carbon molecule is bonded to two hydrogen at least & is solid at room temperature
↳ Monounsaturated fats: Has one double carbon bond & is liquid at room temp
↳ Polyunsaturated fats: Has two or more double carbon bonds & is soft & oily at room temp
↳ Hydrogenated fats are unsaturated fats that have had hydrogen reintroduced into them to make them solid
↳ When digested, fats are broken into fatty acids & glycerol
What are EFAs?
EFAs, or Essential Fatty Acids, are fatty acids the body cannot produce
● Omega 3, found in oily fish & leafy green veg, protects the heart
● Omega 6, found in seeds, grain & chicken, helps lower blood cholesterol
What are the functions, sources & issues with excesses of fat?
● Functions:
↳ Insulates the body
↳ Protects the vital organs
↳ contains fat soluble vitamins A, D, E & K
↳ Acts as a source & storage of energy
● Sources:
↳ Animal: Meat, dairy & fish
↳ Plant: Seeds, some fruits (Avocado & olives)
● Excesses
↳ Can lead to Obesity, CHD, High blood pressure, cardiovascular diseases & Diabetes
What is a Carbohydrate?
○ Carbohydrates can be divided into two different types…
● Sugars
● Complex Carbohydrates
○ The functions of Carbohydrates are to provide energy for both metabolic reactions & Physical activity, as well as to provide Non-starch Polysaccharide (NSP/fibre)
What is a sugar?
● A sugar is a small food molecule that provide Quick-Release energy. There are…
↳ Simple sugars (Monosaccharides) such as Glucose (Carbohydrates), Fructose (Fruits & Honey) & Galactose (Digestion of milk) which are composed of solitary sugar molecules
↳ Double sugars (Disaccharides) such as Lactose (Milk), Sucrose (Sugar beet & cane) & Maltose (fermentation of grains) which are composed of a connected pair of sugar molecules
● Sugars like sucrose contain next to no nutritional value, besides being a source of energy
● Sugars can also be categorised as…
↳ Free sugars, which are sugars that have been released from the cells of foods and can be seen, such as with cane sugar, fruit juice & honey
↳ Non-free sugars are contained within a food’s cells, and are better for you, such as in fruits (fructose), vegetables, Milk (lactose) & Staple foods (Glucose)
How can you cut down on sugars?
- No more than 5% of your energy from free sugars
- Cut down on biscuits, pastries & confectionaries
- Have zero sugar drinks
- Have small portions of sugary foods
- don’t add sugar to drinks or cereals
What is a complex carbohydrate?
● Complex carbohydrates (starches) are carbohydrates that take longer to digest, provide a longer feeling of satiety & should make a third of our diet
● Over time, Starches are broken down into simple sugars to provide energy
↳ They provide slow-release energy
● Excess is converted to fat, and can contribute to non-communicable diseases linked to a high fat diet
↳ Obesity, tooth decay, cancer, Cardiovascular disease, CHD, diabetes etc.
What is Non-starch Polysaccharide?
● Non-Starch Polysaccharide (NSP), or otherwise known as fibre, is the indigestible cellulose of plant’s cell walls
● The recommended daily intake for 17+ people is 30g per day
● Dietary fibre…
↳ Holds water & keeps faeces soft & bulky (Soluble fibre)
↳ found in wholemeal flour, breakfast cereal & brown rice
↳ Prevents bowel disorders (appendicitis, diverticulitis, constipation etc.)
↳ Are filling & can help maintain body weight
↳ Lower blood cholesterol & risk of diabetes (Insoluble fibre)
↳ Also slows down digestion & helps control blood sugar
↳ found in Pulses & most fruits & Veg
● A deficiency in fibre can lead to constipation, diverticulitis & in extreme cases, dysentery
What are the functions, sources & deficiencies of Vitamin A (Retinol & Beta carotene)?
● Functions:
↳ Keeps the eyes healthy & improves night vision
↳ Beta Carotene: anti-oxidant vitamin that may protect against cancer
● Sources:
↳ Retinol: Liver, margarine & eggs
↳ Beta Carotene: Carrots, Red, orange & green veg & fruits
● Deficiencies:
↳ Excess: Liver & Bone damage
↳ Night Blindness
↳ Stunted growth in children
What are the functions, sources & deficiencies of Vitamin D?
● Functions: ↳ Works with calcium to maintain strong teeth & bones ● Sources: ↳ Dairy, Sunlight, Oily fish ● Deficiencies: ↳ Rickets/osteomalacia (in adults) ↳ Osteoporosis
What are the functions, sources & deficiencies of Vitamin E & K?
Vitamin E: ● Functions: Healthy blood & reduced cancer & heart disease ● Sources: Oils & grasses Vitamin K: ● Functions: Helps blood clot ● Sources: Asparagus, Coffee
● Deficiencies in either are rare
What are the functions, sources & deficiencies of Vitamin B1 (Thiamine)?
● Functions: ↳ Healthy Nervous system ↳ Helps carbohydrate energy release ● Sources: ↳ Fortified breakfast cereal, seeds ● Deficiencies: ↳ Severe deficiency causes beriberi ↳ reduced growth & development
What are the functions, sources & deficiencies of Vitamin B2 (Riboflavin)?
● Functions: ↳ Healthy Skin ↳ Helps protein, lipid & carb energy release ● Sources: ↳ Kidneys, mushrooms ● Deficiencies ↳ Skin & eye problems
What are the functions, sources & deficiencies of Vitamin B3 (Niacin)?
● Functions: ↳ Maintains healthy skin, mucous membranes & nervous system ● Sources: ↳ Yeast, Maize flour ● Deficiencies (Very rare in the UK) ↳ Pellagra ↳ Weakness ↳ Depression
What are the functions, sources & deficiencies of Vitamin B9 (Folic Acid)?
● Functions: ↳ Good foetal development (Prevents Spina bifida in babies) ↳ Essential for red blood cell formation ● Sources: ↳ Oranges, wholegrain cereals ● Deficiencies: ↳ Forgetfulness ↳ Irritability ↳ Tiredness & anaemia
What are the functions, sources & deficiencies of Vitamin B12 (Cobalamin)?
● Functions:
↳ Energy production
↳ Healthy nervous system
● Sources:
↳ Only found in meat products (liver, dairy, meat)
● Deficiencies:
↳ Nerve issues → paralysis, confusion, memory loss
What are the functions, sources & deficiencies of Vitamin C?
● Functions: ↳ Forms connective tissue ↳ Helps Iron absorption ↳ Helps wound healing ● Sources: ↳ Citrus fruits & soft fruits ● Deficiencies: ↳ Swollen Gums, loose teeth > Scurvy, in severe cases
What are the functions, sources & deficiencies of Iron?
● Functions: ↳ Production of Haemoglobin in red blood cells, which binds to oxygen ● Sources: ↳ Leafy green vegetables, cocoa, Liver ● Deficiencies: ↳ Anaemia
What are the functions, sources & deficiencies of Calcium?
● Functions: ↳ Combines with phosphorus to harden bones & teeth ↳ Heart regulation ↳ Blood Clotting ● Sources: ↳ Lentils, fortified white bread, dairy ● Deficiencies: ↳ Rickets in children ↳ Osteomalacia in adults ↳ Can cause Osteoporosis
What are the functions, sources & deficiencies of Phosphorus?
● Functions: ↳ Helps maintain muscle function ↳ Combines with calcium to harden teeth & bones ● Sources: ↳ Same as calcium, fish & nuts ● Deficiencies (Rare) ↳ Tiredness & depression
What are the functions, sources & deficiencies of Sodium?
● Functions: ↳ Maintains water balance in the body ↳ Maintains nerve transmissions ● Sources: ↳ Smoked meats, Processed foods, table salt ● Deficiency is very unlikely
What are the functions, sources & deficiencies of Fluoride & Iodine?
● Found in trace amounts in the body
○ Fluoride
● Functions: Strengthens teeth against decay
● Sources: Tea, toothpaste
● Deficiencies: Tooth Decay
○ Iodine
● Functions: To create Thyroid hormones, which control metabolic processes
● Sources: Fish, milk & dairy
● Deficiencies: Tiredness, weight gain & swelling thyroid gland
What are the functions of water in the body & sources in our diet?
● Functions:
↳ Help regulate body temperature
↳ Helps kidneys flush out foreign substances
↳ Helps kidneys excrete waste
↳ Transport Nutrients, Oxygen & Carbon dioxide around the body
↳ Found in all body cells
↳ Keeps linings, lungs, membranes and skin moist
● Sources
↳ Recommended 6-8 glasses (1.6-2.5 litres) a day
↳ Many foods (i.e. Cucumber, watermelon, melon, apples ) have high water content
What can excesses & deficiencies in water cause?
● Excess: Water Intoxication
↳ When there is more water in the body than the kidneys can remove, the person is water intoxicated
↳ This can lead to headaches, nausea, vomiting, and in extreme cases death
● Deficiency: Dehydration
↳ When there is less water in the body than required to satisfy the body’s functions
↳ Symptoms include: Headaches, dark urine, weakness, sickness, confusion, quick heartbeat & changes in blood pressure
