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OCR Food Preparation & Nutrition > Nutrition > Flashcards

Nutrition Flashcards

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1
Q

Why is a healthy diet important?

A

● 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

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2
Q

What is the Eatwell Guide?

A

● 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

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3
Q

EATWELL GUIDE MAJOR COMMODITY: Fruit & Veg

A

● 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

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4
Q

EATWELL GUIDE MAJOR COMMODITY: Starchy Carbohydrates

A

● 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

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5
Q

EATWELL GUIDE MAJOR COMMODITY: Dairy

A

● 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

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6
Q

EATWELL GUIDE MAJOR COMMODITY: Proteins

A

● 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

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7
Q

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?

A 
● 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
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8
Q

EATWELL GUIDE: Foods high in sugar, fat & salt

A

● Small amounts (Not needed and can be detrimental to health in large amounts over sustained periods of time)
● Energy high/dense

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9
Q

What are the eight healthy tips for eating?

A
  1. Base meals around starchy carbohydrates
  2. Eat lots of fruit & Veg (5 a day)
  3. Eat 2 portions of fish, one of which is oily
  4. Reduce foods high in sugar and fat
  5. Eat no more than 6g of salt daily
  6. Do 60 minutes of intense exercise a day
  7. Drink 1.6 - 2.5 litres of water a day
  8. Always eat breakfast
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10
Q

What are some diet related diseases that originate from obesity?

A

● 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)

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11
Q

What are some diet-related diseases that originate from calcium, iron & fibre deficiencies?

A

● 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

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12
Q

What are the dietary requirements for babies and Preschool/school-aged children?

A

○ 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

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13
Q

What are the dietary requirements of Adolescents?

A

● 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

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14
Q

What are the dietary requirements of Adults?

A

● 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

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15
Q

What are the dietary requirements of older people?

A

● 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)

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16
Q

What are the dietary requirements of Pregnant & lactating women?

A

● 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

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17
Q

What is the difference between an allergy & an intolerance?

A

● 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

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18
Q

What are DRVs, and some examples?

A

● 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

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19
Q

What is your BMR and your PAL?

A

● 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

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20
Q

Where is energy sourced from?

A

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

21
Q

What are the main factors that affects a person’s energy needs?

A

● 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

22
Q

How is weight lost and gained?

A

● 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

23
Q

What is Protein?

A

● 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

24
Q

What are the functions, Sources & deficiencies of protein?

A 
● 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
25
Q

What is a fat?

A

● 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

26
Q

What are EFAs?

A

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

27
Q

What are the functions, sources & issues with excesses of fat?

A

● 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

28
Q

What is a Carbohydrate?

A

○ 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)

29
Q

What is a sugar?

A

● 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)

30
Q

How can you cut down on sugars?

A
  1. No more than 5% of your energy from free sugars
  2. Cut down on biscuits, pastries & confectionaries
  3. Have zero sugar drinks
  4. Have small portions of sugary foods
  5. don’t add sugar to drinks or cereals
31
Q

What is a complex carbohydrate?

A

● 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.

32
Q

What is Non-starch Polysaccharide?

A

● 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

33
Q

What are the functions, sources & deficiencies of Vitamin A (Retinol & Beta carotene)?

A

● 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

34
Q

What are the functions, sources & deficiencies of Vitamin D?

A 
● Functions:
↳ Works with calcium to maintain strong teeth & bones
● Sources:
↳ Dairy, Sunlight, Oily fish
● Deficiencies:
↳ Rickets/osteomalacia (in adults)
↳ Osteoporosis
35
Q

What are the functions, sources & deficiencies of Vitamin E & K?

A 
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

36
Q

What are the functions, sources & deficiencies of Vitamin B1 (Thiamine)?

A 
● Functions:
↳ Healthy Nervous system
↳ Helps carbohydrate energy release
● Sources:
↳ Fortified breakfast cereal, seeds
● Deficiencies:
↳ Severe deficiency causes beriberi
↳ reduced growth & development
37
Q

What are the functions, sources & deficiencies of Vitamin B2 (Riboflavin)?

A 
● Functions:
↳ Healthy Skin
↳ Helps protein, lipid & carb energy release
● Sources:
↳ Kidneys, mushrooms
● Deficiencies
↳ Skin & eye problems
38
Q

What are the functions, sources & deficiencies of Vitamin B3 (Niacin)?

A 
● Functions:
↳ Maintains healthy skin, mucous membranes & nervous system
● Sources:
↳ Yeast, Maize flour
● Deficiencies (Very rare in the UK)
↳ Pellagra
↳ Weakness
↳ Depression
39
Q

What are the functions, sources & deficiencies of Vitamin B9 (Folic Acid)?

A 
● Functions:
↳ Good foetal development (Prevents Spina bifida in babies)
↳ Essential for red blood cell formation
● Sources: 
↳ Oranges, wholegrain cereals
● Deficiencies:
↳ Forgetfulness
↳ Irritability
↳ Tiredness & anaemia
40
Q

What are the functions, sources & deficiencies of Vitamin B12 (Cobalamin)?

A

● Functions:
↳ Energy production
↳ Healthy nervous system
● Sources:
↳ Only found in meat products (liver, dairy, meat)
● Deficiencies:
↳ Nerve issues → paralysis, confusion, memory loss

41
Q

What are the functions, sources & deficiencies of Vitamin C?

A 
● Functions:
↳ Forms connective tissue
↳ Helps Iron absorption
↳ Helps wound healing
● Sources: 
↳ Citrus fruits & soft fruits
● Deficiencies:
↳ Swollen Gums, loose teeth
> Scurvy, in severe cases
42
Q

What are the functions, sources & deficiencies of Iron?

A 
● Functions:
↳ Production of Haemoglobin in red blood cells, which binds to oxygen
● Sources:
↳ Leafy green vegetables, cocoa, Liver
● Deficiencies:
↳ Anaemia
43
Q

What are the functions, sources & deficiencies of Calcium?

A 
● 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
44
Q

What are the functions, sources & deficiencies of Phosphorus?

A 
● Functions:
↳ Helps maintain muscle function
↳ Combines with calcium to harden teeth & bones
● Sources:
↳ Same as calcium, fish & nuts
● Deficiencies (Rare)
↳ Tiredness & depression
45
Q

What are the functions, sources & deficiencies of Sodium?

A 
● Functions:
↳ Maintains water balance in the body
↳ Maintains nerve transmissions
● Sources:
↳ Smoked meats, Processed foods, table salt
● Deficiency is very unlikely
46
Q

What are the functions, sources & deficiencies of Fluoride & Iodine?

A

● 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

47
Q

What are the functions of water in the body & sources in our diet?

A

● 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

48
Q

What can excesses & deficiencies in water cause?

A

● 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

OCR Food Preparation & Nutrition (5 decks)

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