Nutrition Flashcards
What are the three macronutrients?
Fat, protein and carbohydrates
What are the two categories of micronutrient?
Vitamins and minerals
What is protein needed for?
Growth and repair of muscles
What is fat needed for?
Keep us warm. Fat soluble vitamins - A,D,E,K
What are carbohydrates needed for?
Slow release energy
What vitamins are water soluble (so found in fruits and vegetables)?
Vitamins C and B
What is iron needed for?
Production of quality red blood cells
What illness is caused by a lack of iron?
Anaemia
A lack of what mineral causes anaemia?
Iron
What mineral helps to build strong bones and teeth?
Calcium
What is calcium needed for?
Strong bones and teeth
What is vitamin A needed for?
Night vision
Night vision is supported by what vitamin?
Vitamin A
What is vitamin B needed for?
Release of energy from carbohydrates
What vitamin helps energy to be released from carbohydrates?
Vitamin B
What is vitamin C needed for?
Immune system
What vitamin supports the immune system?
Vitamin C
What is vitamin D needed for?
Absorption of calcium
What vitamin helps calcium to be absorbed by the body?
Vitamin D
What does vitamin E do?
Support healthy cell production
What are the three categories of fat?
Saturated, monounsaturated, polyunsaturated
What is the unhealthiest types of fat?
Saturated
What is the healthiest type of fat?
Polyunsaturated
What are the three categories of carbohydrate?
Starchy carbohydrates, sugars and fibre
How many grams of fibre should you have a day?
18g
What illness does fibre help prevent?
Constipation
In the longer term, what life-threatening illness does fibre help prevent?
Bowel cancer
What type of diabetes is linked to a high sugar diet?
Type two
Too much sugar and fat in the diet can lead to what illness?
Obesity
Tooth decay is linked to a diet high in which nutrient?
Sugar
High blood pressure is linked to a diet high in what?
Salt
Increased risk of heart attacks and strokes are linked to a diet high in what?
Salt
Dehydration can be caused by excessive consumption of what nutrient?
Salt
Diarrhoea can be caused by excessive consumption of what?
Fibre
Pasta, bread, rice and potatoes are high in what nutrients?
Carbohydrates and vitamin B
Meat, fish and eggs are high in what nutrients?
Protein and vitamins A,D,E and K
Milk, yoghurt and cheese are high in what nutrient?
Calcium
Butter and cream fit into the purple section of the Eatwell plate because they are high in what?
Fat
What sections of the Eatwell plate are the biggest?
Fruits and vegetables and starchy carbohydrates
Fruits and vegetables are high in what nutrients?
Fibre and vitamins A,C and E
What foods can people eat to increase their fibre intake?
Wholegrains, fruits and vegetables (especially the skins)
What healthy eating guidelines do the government recommend?
The Eatwell Plate
5 a day
How many portions of fruits and vegetables should we eat a day?
5
Eating too many carbohydrates can lead to what?
Becoming overweight or obese
