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foodtech > nutrition > Flashcards

nutrition Flashcards

1
Q

what are nutrients?

A

chemical compounds found in food, used by body to function and grow

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2
Q

what are the 6 main nutrient groups?

A

protein, carbohydrates, fats(lipids), minerals, vitamins, water

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3
Q

macronutrients

A

energy yielding nutrients that our body needs in larger amounts eg carbs, protein and water

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4
Q

micronutrients

A

nutrients required by our body in smaller amounts eg vitamins and minerals

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5
Q

what is the function of carbohydrates

A

main source of energy for body

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6
Q

glucose absorption (carbs smallest unit)

A
  1. Glucose in bloodstream collected by hormone: insulin. [which is produced by pancreas].
  2. Insulin takes glucose to cells. Cells use it for energy.
    If not required = stored as glycogen in muscle tissue or liver for later use
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7
Q

1 gram of carbohydrate =

A

16 kj

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8
Q

what is the glycaemic index?

A

a ranking of carb foods from 1-100 that tells us the effect they will have on blood glucose levels

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9
Q

high gi

A

raises blood glucose levels rapidly giving a quick burst of energy

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10
Q

low gi

A

carbs that break down slowly , raising blood glucose more slowly and giving sustained energy

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11
Q

examples of high gi and low gi foods

A

high gi (above 70)- white bread, potatoes
low gi (below 55)- apple, spinach, milk

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12
Q

fibre and purpose

A

a type of carb, prevents diseases such as cardiovascular and type 2 daibetes, helps lower cholesterol in the blood and regulate blood glucose levels

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13
Q

percentage of energy needed from carbs, protein and fat

A

carbohydrates = 55%, fats =35% and proteins =10%

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14
Q

soluable fibre and ex

A

delays emptying process in our stomachs, helps keep you feel full for longer eg barley, oats, fruits + vegetables, avo, rice

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15
Q

insoluable

A

isnt broken down by the intestine and absorbed into the bloodstream. helps keep us regular ex cereals, apple, whole wheat bread

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16
Q

resistant starch

A

not really a fibre, assist in the production of good bacteria and improves bowel health eg undercooked pasta, under ripe bananas, cooked and cooled potato and rice

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17
Q

how much fibre should you consume a day?

A

your age + 5g

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18
Q

function of protein

A

growth, maintenance and repair of body tissues, secondary source of energy

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19
Q

1 gram of protein =

A

17kj

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20
Q

non essential amino acids

A

amino acids that can be made by our bodies

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21
Q

essential amino acids

A

8 out of the 20 must be consumed from food as they cannot be made in our body

22
Q

complete protein foods and example

A

supply all of the essential amino acids eg chicken, eggs

23
Q

incomplete protein foods

A

foods that are missing some of the essential amino acids eg plant sources of protein such as seeds, nuts, grains and legumes

24
Q

complementary protein

A

combining 2 incomplete proteins together to make a complete protein eg rice salad with chickpeas. they provide the full set of amino acids together

25
Q

1 gram of fat =

A

37kj

26
Q

percentage of energy needed from each food group

A

carbohydrates (55%), fats (35%) and protein (10%)

27
Q

functions of fat

A

Makes food taste good
Insulates the body
Hormone production
Easy to digest
Provide essential fatty acids
Carry the fat soluble vitamins- A, D, E, K

28
Q

What are the 4 types of fats?

A

monounsaturated, polyunsaturated, saturated, trans

29
Q

saturated fats

A

mainly found in animal products
bad fats
increase LDL cholesterol levels therefore the risk of heart disease
eg fatty meat, dairy products as well as plant products such as coconut and palm oil

30
Q

monounsaturated and polyunsaturated fats

A

the good fats
Help to reduce our risk of cardiovascular disease and are protective for heart health eg avocados, fatty fish

31
Q

trans fat

A

the ugly, most harmful
they raise LDL (bad) cholesterol, but also lower HDL (good)
artificially processed from oils to become solid.
eg used to fry take away foods, used in commercial cakes, biscuits, and pasteries

32
Q

what is cholesterol

A

waxy substance like fat which travels around your body through the bloodstream

33
Q

LDL:

A

bad, leaves cholesterol in arteries, increases risk of heart attack or stroke when there is too much build up

34
Q

HDL

A

good, removes cholesterol from the arteries and takes it back to the liver to process and eliminate

35
Q

atherosclerosis

A

caused by thickening or hardening of the arteries caused by the build up of fats, cholesterol and plaque in inner lining of artery

36
Q

obesity

A

when fat is deposited on our bodies when the energy we consume from food is greater than the energy used in activities and rest. major health concern as it can be linked to the development of other issues such as type 2 diabetes, heart disease and some cancers

37
Q

Vitamins and minerals are essential for

A

bodily functions such as helping to fight infection, wound healing, making our bones strong and regulating hormones.

38
Q

minerals can be either

A

MAJOR minerals are needed in large amounts in the body

TRACE minerals are required in very small amounts in the body

39
Q

calcium

A

Assists in blood clotting and enzyme activity
Helps with weight management, contributes to leanness in adults.
Forms the hard structure of bones and teeth
Assists muscle contraction and healthy nerve function
Vit D assists with absorption
ex dairy foods, canned fish with edible bones – sardines, salmon

40
Q

Factors preventing calcium absorption in the body

A

Smoking, Caffeine, Alcohol, Salt

41
Q

What is iron?

A

a component of the blood (haemoglobin, carries oxygen around body) and also a component of the muscles (myoglobin, carries oxygens to muscles during strenous activity). also needed for the chemical reaction that produces food in the body

42
Q

haem iron

A

Iron from animal sources (liver, red meat, seafood and poultry) well absorbed by the body

43
Q

non haem iron

A

Iron from plant sources (legumes, nuts, wholegrain bread and cereals, eggs and green leafy vegetables)
not well absorbed by the body

44
Q

What vitamins are helpful in iron absoprtion?

A

A and C

45
Q

What is water essential for?

A

helps digestion and absorption of nutrients
regulates body temp
removes waste products

46
Q

what are the two types of vitamins

A

Fat soluble vitamins: dissolve in fat and therefore can be stored in the bodies fat. Vitamins A, D, E, K

Water soluble vitamins: dissolve in water therefore excess is eliminated with the body’s waste daily. Vitamins B Group, C, Folate

47
Q

vitamin A function and food source

A
  • assists with vision in low light
  • produce + function of WBC (they help fight infections)
    ex carrots, sweet potato, spinach
48
Q

vitamin B function and food source

A
  • produces food into energy
  • creates new blood cells + maintains healthy skin and brain cells.
    ex meat, fish, dairy
49
Q

vitamin C function and food source

A
  • helps body make collagen
  • healing of wounds + repairing of bones/ teeth
  • immune system
    ex citrus fruits, tomatos, potatos
50
Q

vitamin D function and food source

A
  • growth of bones + muscles
  • metabolism
  • assists with calcium absorption
    ex dairy, fish, margarine
51
Q

vitamin B 12 function and food source

A
  • makes dna
  • makes blood+ nerve cells healthy
    ex lentils, seafood,dairy
52
Q

folate

A
  • forms RBC, helps produces dna and proteins
    ex vegetables + fruits

foodtech (4 decks)

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