Nutrition Flashcards
Macro and micronutrients
LO1- Define nutrition.
Intake of food considered in relation of body’s dietary needs (good nutrition is adequate well combined with regular physical activity).
LO1- Define nutrients.
Compounds of food essential to life and health (provides with energy, repair and growth and regulation of chemical processes).
LO1- Define macronutrients.
Large, complex, needed in larger quantities.
LO1- Define micronutrients (g).
Small, needed in smaller quantities (mg).
LO2- What are the macronutrients.
Carbohydrates, proteins, fats.
What are the two groups of carbohydrates?
Simple/ free sugars and complex/ starchy carbs.
What is the function of carbs?
Primary energy source.
What happens to unused glucose in the body?
Converted to glycogen and stored in liver and muscles. When glycogen stores full, excess glucose converted to fat for storage.
What are proteins made up of?
Amino acids.
Can essential or non essential amino acids be produced in our body?
Non- essential (essential needs to be obtained in diet).
What are the functions of proteins?
-structural components of cells and tissues
-enzymes (lactase)
-hormones (insulin)
-immunity (antibodies)
-storage
-carriers (Hb)
What are some sources of protein?
Beans, fish, lentils, eggs, meat.
What are the 3 classifications of fatty acids?
Saturated, monounsaturated and polyunsaturated.
What are functions of fats in the body?
-richest energy source
-carry fat soluble vitamins (absorption and storage)
-cell signalling
-control biochemical reactions in cells.
What are the two groups of vitamins?
-fat soluble (A,D,E,K)
-water soluble (B-complex, C).
Where are fat soluble vitamins absorbed?
In intestinal tract with help of fats.
Where are fat soluble vitamins stored?
Fatty tissues and liver.
Are fat soluble vitamins excreted?
No- very high intakes can cause toxicity.
What is vitamin A found in?
Red and orange fruits, dark green veg.
What is vitamin A needed for?
Maintenance of epithelial tissues, mucus membranes, bone development, immune function.
What happens with vitamin A deficiency?
Night blindness.
What is vitamin D found in?
Dairy products, liver and fish oils.
What is vitamin D needed for?
Increased Ca2+ absorption in gut, promotes growth and mineralisation of bone.
What happens with vitamin D deficiency?
Weak bones, osteoporosis.
What is vitamin E found in?
Meat, veg, veg oils.
What is vitamin E needed for?
Fights free radicals, protects cell membranes.
What happens with vitamin E deficiency?
Nerve and muscle damage, vision problems, poor immunity.
What is vitamin K found in?
Green, leafy veg, intestinal production.
What is vitamin K needed for?
Forms blood clotting factors, bones.
What happens with vitamin K deficiency?
Bleeding and internal haemorrhage.
Where are water soluble vitamins absorbed?
In the intestinal tract.
Where is water soluble vitamins stored?
Body can’t store.
Can water soluble vitamins be excreted?
Yes- in the urine.
What is B1- thiamine?
Energy metabolism, promotes CNS function.
What is B2- riboflavin?
Promotes CHO and fat oxidation, maintain healthy skin.
What is B3- niacin?
Same as B2.
What is B6- pyridoxine?
Promotes PRO metabolism, helps form red blood cells.
What is folic acid?
Coenzyme for DNA- requirement with rapid cell multiplication, promotes Hb and RBC.
What is B12- cobalamin?
Same as folic acid but also maintains nerve, gut and skin tissue.
What is vitamin C (ascorbic acid) found in?
Citrus fruits, leafy veg, kiwi.
What is vitamin C needed for?
Metabolism, iron absorption, steroid synthesis.
What happens with vitamin C deficiency?
Scurvy (weakness, tiredness).
How many minerals are there in the body?
22.
Which two groups can minerals be split into?
Macrominerals and microminerals.
What are examples of macro minerals?
Calcium, phosphorus, magnesium, sodium, potassium.
What are examples of micro minerals?
Iron, zinc, iodine, selenium, copper.
What is calcium needed for?
Stored in bones and teeth, needed for muscle contraction and nerves to carry messages between brain and muscles.
What is iron needed for?
Essential for blood production (Hb), enzymes involved in synthesis of collagen and neurotransmitters.
What is iodine needed for?
Needed in synthesis of thyroid hormones.
What is dietary reference values (DRVs)?
Series of estimates of amount of energy and nutrients needed by different groups of healthy people in UK pop.
What is reference nutrient intakes (RNIs)?
Amount that meets the needs of nearly all the population.
DRV value for protein needed?
0.6g/kg.
RNI value for protein needed?
0.75g/kg
What does malnutrition refer to?
Over- nutrition and under-nutrition.
What is over- nutrition?
Intake of nutrients exceeds the amount required for normal growth, development and metabolism.
What is the result of over- nutrition?
Weight gain and obesity.
How many people does obesity affect?
1 in 4 adults, 1 in 5 children.
How can a healthcare professional help to prevent ill health?
-speak about maintaining healthy weight (importance of diet)
-communicate risks
-familiarise with healthy eating messages
-think about resources in area to help people lose weight
What is under nutrition?
Deficiency of energy, protein and other nutrients that cause adverse effects on body, the way it functions and clinical outcomes.
How many people are malnourished in the UK?
3 million.
Who is at high risk of malnutrition?
-chronic diseases
-acute illness
-housebound, difficulty preparing food
-older adults
What are the consequences of malnutrition?
Increased falls, impaired recovery, poor clinical outcomes, reduced muscle strength, impaired immune response.
