Nutrition Flashcards
What are 3 biological functions of carbs?
Helps with Growth & repair
Prevents bowel problems like constipation
High in fibre foods fill you up
Classify carbohydrates into its 3 groups
Sugar
Starch
Fibre
Name 2 sources in each group of sugar, starch & fibre
Sugar: honey, fruit, ice-cream
Starch: potatoes, pasta, rice
Fibre: brown bread, wholemeal pasta, rice
What are the 6 nutrients?
Protein, fat, carbohydrate, vitamins, minerals & water
Classify nutrients
Macro nutrients & micro nutrients
Do macro/micro nutrients need to be broken down?
Macro do because they are too big
Micro don’t, they’re small enough to be absorbed by the body
What are amino acids?
Proteins are made up of these. They are joined together with peptide links
Classify protein
High biological value
Low biological value
What are essential amino acids?
The amino acids that the body needs but cannot make them so must get them from food
What is the structure of fats?
Glycerol
Fatty acid 1
Fatty acid 2
Fatty acid 3
Classify fats
Name 3 sources in each
Unsaturated fats & saturated
Saturated: meat, milk, cheese & butter
Unsaturated: oil, oily fish, nuts & seeds
What are 3 biological functions of fats?
Gives our body heat & energy
Protects organs like the heart and kidneys
Insulated our body
How much fat do you need?
How could you decrease fat in the diet?
Adults should not consume more that 70g of fat per day
No more that 20g of saturated fats per day
Grill, bake, boil instead of frying
Cut visible fats off meat
Use low-fat products
Cut down on fatty foods- crisps, chocolate etc
What could too much fat in the diet lead to?
What does low fat mean?
Overweight & obesity
Coronary heart disease- too much saturated fats
Low-fat means a product has no more than 3g of fat per 100g of solids or 1.5g of fat per 100g in liquids
Classify vitamins & list the vitamins in the group
Water solubles: B, C
Fat solubles: A,D,E
List 2 functions of vitamin B
Name 3 sources
What are the deficiency diseases explain
Functions: needed for healthy nervous system, growth & needed to release enfeebled from food
Sources: meat, fish, cheese & eggs
Deficiency diseases:
Beri Beri: a medical condition of low levels of thiamine. There are 2 main types of Beri Beri. You can become very weak due to Beri- beri
Pellagra: When your skin becomes very dry and you get sores.
Name 2 functions of vitamin C
Name sources of vitamin C
What are the deficiency diseases
Needed for good health, healthy skin & gums
Needed to help absorb iron
Sources: fruit & veg
Deficiency diseases: anaemia, scurvy & delayed healing of wounds
What r the functions of vitamin D
What are the sources
What are the deficiency diseases
Works with calcium to make strong teeth & bones
Sunshine, oily fish, eggs, cheese & cod liver oil
Rickets, Osteoporosis & tooth decay
What is Rickets?
What is Osteoporosis?
Rickets: soft, badly formed bones & teeth & are prone to tooth decay
Osteoporosis: bones are fragile & break easily. commonly known as brittle heart disease.
Name the functions of vitamin a
Name 3 sources
Name the deficiency diseases
Functions: Growth, healthy eyes, healthy skin, healthy lining tissue in the nose & throat etc
Sources: fish liver oil, oily fish, eggs, milk & carrots
Deficiency diseases: slowed growth, lining of nose & throat become dry & irritated, night blindness
Name the functions of vitamin k
Name the sources
Name the deficiency diseases
Functions: helps the bloody to clot
Sources: cod liver oil, cabbage, spinach & cauliflower
Deficiency diseases: blood clots slowly or in severe cases not at all!!
Name the functions of vitamin E
Name the sources
Name the deficiency diseases
Functions: acts as an antioxidant which are thought to reduce to appearance of aging & the incidence of cancer & coronary heart disease
Sources: eggs, nuts, cereals & sunflower seeds
Deficiency diseases: RARE
What are the 6 minerals?
Phosphorous
Calcium
Iron
Iodine
Fluorine
Sodium
What are the functions of iron?
What is the deficiency disease?
The sources are seperated into good sources & sources they need vitamin c, what are 2 sources in each?
Needed to make haemoglobin
It is found in red blood cells & is needed to bring oxygen around the body to give us energy
Anaemia - weak, dizzy, tired & become pale
Good: red meat & offal
That need Vc: whole meal bread, green veg, cereals, eggs & oily fish
