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Hospitality > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Vitamin A

A

Fat soluble
Keeps eyes and immune system healthy
Maintains healthy vision
Essential for bone and teeth

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2
Q

Vitamin A food sources

A 
Liver
Fish
Dairy 
Bright orange veggies 
Dark green veggies
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3
Q

Vitamin A deficiency

A

Blindness

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4
Q

Too much Vitamin A

A

Toxic

Can cause liver damage

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5
Q

Vitamin C

A

Keeps your gums healthy

Prevents from bruises and cuts

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6
Q

Vitamin C food sources

A

Orange
Dark leafy greens
Strawberries
Tomatoes

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7
Q

Vitamin C Deficiency

A

Bleeding gums
Teeth problems
Nose bleed
Which is all scurvy

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8
Q

Vitamin K

A

Fat soluble

Slow blood clotting

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9
Q

Vitamin K deficiency

A

Easy bruising
Bleeding gums/ nose
Excessive bleeding from wounds

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10
Q

Vitamin K food sources

A

Dark leafy greens
Fish
Meats

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11
Q

Iron

A

Improves muscle function
Provides oxygen
Mixed with meat and other green veg
improves brain function

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12
Q

Iron food sources

A

Dried fruit
Salmon
Whole grains

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13
Q

Iron deficiency

A

Anemia

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14
Q

Sodium

A

Helps regulate blood pressure

Contains electrolytes

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15
Q

Sodium food sources

A

Meat

Iodized salt

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16
Q

Deficiency – sodium

A

Fainting

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17
Q

Too much sodium can cause

A

Osteoporosis

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18
Q

Sulphur

A

Fat soluble

Produces insolin

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19
Q

Sulphur food sources

A

Nuts
Eggs
Garlic
Onions

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20
Q

Sulphur deficiency

A

Harm to organs

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21
Q

What does sodium do for potassium ?

A

Helps balance it out

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22
Q

Bulimia behaviour

A 
Eat a lot of food quickly 
Secretive eating 
Intentional vomiting 
Eat 3,000- 5,000 calories and hate yourself 
Guilt
No control when eating 
Alternating between overeating and fasting 
10 mile runs
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23
Q

Bulimia physical symptoms

A 
Swollen glans
Sore throat
Fatigue
Muscle aches 
Tooth decay 
Frequent weight fluctuations
24
Q

Iodine

A

Fat soluble

Makes thyroid Horomones

25
Q

Iodine food sources

A

Seafood

Red meat

26
Q

Iodine deficiency

A

Goiter ( huge bump on neck)
Slow reflexes
Low energy levels

27
Q

Binge eating disorder behaviour

A

Consumes unreasonable amount of food very quickly for 2h
Anxiety
Stress

28
Q

Binge eating disorder physical symptoms

A

Risk of heart attack
Blood clotting
Sleepacnea- choke in your sleep

29
Q

Vitamin B complex

A

Healthy nervous system
Helps skin and nails
Good energy production

30
Q

Vitamin B complex food sources

A

Dairy products

Meat

31
Q

Vitamin B complex deficiency

A

Anxious

Depressed

32
Q

Anorexia Nervosa

A

Starvation
Perception that they think they’re fat
Physical mental behavioural psychological and biological symptoms 95% women and girls
11-13 million girls suffer from it

33
Q

Anorexia Nervosa symptoms

A 
Extreme and sudden weight loss
Fatigue
Insomnia 
Dizziness and fainting 
Bluish discolouration to fingers
Loss of hay
Frequent cold feeling
34
Q

Calcium

A 
Water soluble 
Keeps bone structure strong 
Aids cell signaling and blood clotting 
Orange juice enhances calcium 
Caffeine inhibits calcium absorption
35
Q

Calcium food sources

A

Dairy
Leafy greens
Dried fruit
Legumes

36
Q

Folic acid

A

Helps develop skull and brain
Reduces birth defects
B9
Helps red blood cells grow

37
Q

Folic acid food sources

A

Green veg
Dairy
Carrots (root veg)

38
Q

Folic acid deficiency

A

Sore tounge
Tiredness
Spino bifidia (skull is exposed)

39
Q

Potassium

A

Electrolytes

Nervous system

40
Q

Potassium food sources

A

Green leafy vegetables

Bananas

41
Q

Potassium deficiency

A

Kidney disease
Sweating
Cravings for salt
Depression

42
Q

Vitamin D

A

Strengthens immune system
helps body absorb calcium
Sunlight

43
Q

Vitamin D food sources

A

Dairy

44
Q

Vitamin D deficiency

A

Osteoporosis
Irregular heart beat
Weakened immune system

45
Q

Inositol

A

Energy production

RNA + DNA reproduction (hair, skin, eyes)

46
Q

Inositol deficiencies

A

Fatigue

Depression

47
Q

Inositol food sources

A

Dairy meats
Poultry
Nuts and whole grains

48
Q

Magnisium

A

Lower anxiety

Increased energy

49
Q

Magnesium food sources

A

Brown rice

Nuts and grains

50
Q

Magnesium deficiencies

A

Muscle cramps
Chronic fatigue
Migraines
Twitches

51
Q

Vitamin E

A

Fat soluble

52
Q

Vitamin E food sources

A

Fish (salmon)

Dark greens

53
Q

Vitamin E deficiencies

A

Gastro intestinal
Weakness
Eyesight

54
Q

Simple natural sugar carbohydrates

A

1 or 2 sugar molecules

Easily digested

55
Q

Complex carbohydrates

A

Molecules are strung together in long complex chains

56
Q

Saturated fats

A

Fatty acid chains have all single bonds

57
Q

LDL cholesterol

A

“Bad” cholesterol because if too much of it circulates your body, excess cholesterol can build up on artery walls increasing the risk of heart and stroke

Hospitality (2 decks)

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