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GCSE Food & Cookery > Nutrition > Flashcards

Nutrition Flashcards

- Functions, sources, deficiency and excess symptoms of the macronutrients and micronutrients - How food preparation effects nutrients - Diet-related diseases - Age-related nutrition

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1
Q

What are the 3 functions of protein?

A
  • Growth and repair
  • Energy
  • Make natural substances (eg. enzymes and antibodies
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2
Q

What are the 2 types of protein

A
  • High biological value (HBV)

- Low biological value (LBV)

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3
Q

How many essential amino acids do HBV proteins contain?

A

All of them

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4
Q

How many essential amino acids do LBV proteins contain?

A

Not all of them

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5
Q

Give 3 examples of HBV proteins

A
  • Meat
  • Eggs
  • Soya
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6
Q

Give 3 examples of LBV proteins

A
  • Lentils
  • Tofu
  • Nuts
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7
Q

What is protein complementation?

A

Putting at least 2 different LBV proteins together in a meal to get all the essential amino acids

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8
Q

What are protein deficiency symptoms?

A
  • Children won’t grow properly
  • Poor condition of skin and nails
  • May develop infections easily
  • Kwashiorkor disease, causes swelling of the gut and oedema (fluid retention - a build-up of excess fluid)
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9
Q

What are protein excess symptoms?

A

Protein contains nitrogen, which can be very dangerous and lead to liver and kidney failure

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10
Q

Carbohydrates are made during what natural process?

A

Photosynthesis

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11
Q

What are the 2 functions of carbohydrates?

A
  • Energy

- Helps to clear the body of waste

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12
Q

What are the 2 types of carbohydrate?

A
  • Simple sugars

- Complex carbohydrates

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13
Q

What are the 2 types of simple sugars?

A
  • Monosaccharides - made of 1 sugar molecule

- Disaccharides - made of 2 sugar molecules joined together

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14
Q

What are 3 examples of monosaccharides?

A
  • Glucose - fruit and veg
  • Galactose - milk
  • Fructose - honey
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15
Q

What are 3 examples of disaccharides?

A
  • Maltose - biscuits
  • Sucrose - sugar
  • Lactose - milk
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16
Q

What are 4 examples of polysaccharides?

A
  • Starch - pasta
  • Pectin - root veg
  • Dextrin - bread
  • Fibre - bran
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17
Q

What are carbohydrate deficiency symptoms?

A
  • Lack of energy
  • Severe weakness
  • Weight loss
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18
Q

What is the carbohydrate excess symptom?

A

Obesity

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19
Q

What are ‘free sugars’?

A

Directly added to foods

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20
Q

What are ‘intrinsic sugars’?

A

Sugars that are naturally found in foods

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21
Q

What are the 4 functions of fats?

A
  • Store energy
  • Insulate the body
  • Protect the bones and vital organs
  • Provides fat-soluble vitamins (A, D, E, K) stay in the body
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22
Q

What are fat deficiency symptoms?

A
  • Weight loss
  • Low body temperature
  • Easy bruising
  • Lack of vitamins A, D, E, K
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23
Q

What is a triglyceride made up of?

A

1 glycerol unit and 3 fatty acid chains

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24
Q

What are the 4 types of visible fats/oils?

A
  • Visible animal fats- butter
  • Visible plant fats - sunflower spread
  • Visible animal oil - cod liver oil
  • Visible plant oil - olive oil
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25
Q

What are the 4 types of invisible fats/oils?

A
  • Invisible animal fats - in sausage rolls
  • Invisible plant fats - in chocolate
  • Invisible animal oil - in eggs
  • Invisible plant oil - in avocados
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26
Q

What is the fat excess symptom?

A
  • Obesity

- Coronary heart disease

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27
Q

What are the 3 main sources of water?

A
  • Drinking water
  • Naturally found in foods
  • Added to foods
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28
Q

What are the 10 functions of water?

A
  • Maintaining body cells
  • Aiding chemical reactions
  • Keeps water levels in bodily fluids up
  • Control body temperature
  • Aids digestion
  • Removes waste
  • Keeps the lining of the digestive system and lungs moist and healthy
  • Controls the concentrations of substances (eg. minerals in blood)
  • Keeps skin healthy
  • Keeps us hydrated
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29
Q

How is water lost from the body?

A
  • Sweat
  • Breath
  • Urine/faeces
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30
Q

What are water deficiency symptoms?

A
  • Tiredness
  • Headaches
  • Dark urine
  • Confusion
  • Nausea
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31
Q

What are water excess symptoms?

A
  • Drinking too much water in a short period of time can cause the concentration of substances in the blood to become dangerously over-diluted
  • This can affect vital organ function (can be fatal)
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32
Q

How many kcals are in 1g carbohydrate?

A

3.75 kcal

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33
Q

How many kcals are in 1g protein?

A

4 kcal

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34
Q

How many kcals are in 1g alcohol?

A

7 kcal

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35
Q

How many kcals are in 1g fat?

A

9 kcal

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36
Q

What are the functions of energy?

A
  • Allows the body to grow and develop
  • Be physically active
  • Keep the body warm
  • Send messages to the brain
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37
Q

How much energy we need depends on what 3 factors?

A
  • Basal metabolic rate
  • Physical activity level
  • Life stage
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38
Q

What is Basal Metabolic Rate?

A

The sum of all chemical reactions in the body

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39
Q

What vitamins are fat soluble?

A

A, D, E, K

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40
Q

What vitamins are water soluble?

A

B, C

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41
Q

What are some sources of vitamin A?

A 
Retinol:
   - Liver
   - Cheese
   - Egg yolk
   - Fortified into veg spreads
Beta carotene:
   - Dark leafy greens
   - Carrots, peppers, mango
   - Sweet potato
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42
Q

What are the functions of vitamin A?

A
  • Keeps skin healthy
  • Helps us see in low-light conditions (produces visual purple in the retina)
  • Helps children to grow
  • Antioxidant
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43
Q

What are the deficiency symptoms of vitamin A?

A
  • Xerophthalmia

- Dry skin

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44
Q

What are the excess symptoms of vitamin A?

A
  • Too much vitamin A can be poisonous

- Can affect foetal development

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45
Q

What is the 2 scientific names for vitamin A?

A
  • Retinol

- Beta carotene

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46
Q

What are some sources of vitamin D?

A
  • Sunlight
  • Oily fish
  • Eggs
  • Fortified into veg spreads
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47
Q

What are the functions of vitamin D?

A
  • Helps to absorb calcium from the small intestine during digestion
  • Helps calcium be deposited into the bones and teeth for bone strength
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48
Q

What are the deficiency symptoms of vitamin D?

A
  • Rickets in children

- Osteomalacia (softening of bones) in adults

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49
Q

What are the excess symptoms of vitamin D?

A

Excess calcium absorption can lead to kidney damage

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50
Q

What is the scientific name for vitamin D?

A

Cholecalciferol

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51
Q

What are some sources of vitamin E?

A
  • Soya
  • Olive oil
  • Nuts and seeds
  • Fortified into eg spreads
52
Q

What is the function of vitamin E?

A

Antioxidant

53
Q

What is the scientific name for vitamin E?

A

Tocopherol

54
Q

What are some sources of vitamin K?

A
  • Green leafy vegetables
  • Liver
  • Cheese
  • Green tea
55
Q

What is the function of vitamin K?

A
  • Important for blood clotting

- When injured, it prevents the body from blood loss

56
Q

What are the deficiency symptoms of vitamin K?

A

Rare in the UK, but can occur in newborns, so they’re given a dose of vitamin K when they’re born

57
Q

What is the scientific name for vitamin K?

A

Phylloquinone

58
Q

What are some sources of vitamin C?

A
  • Citrus fruits
  • Blackcurrants
  • Broccoli
  • Strawberries
59
Q

What are the functions of vitamin C?

A
  • Helps absorb iron in the small intestine
  • Helps maintain connective tissue (binds the body cells together)
  • Antioxidant
60
Q

What are the deficiency symptoms of vitamin C?

A
  • Iron deficiency anaemia
  • Bleeding gums
  • Tooth loss
  • Wounds take longer to heal
  • Scurvy > potential death
61
Q

What is the scientific name for vitamin C?

A

Ascorbic acid

62
Q

What are some sources of vitamin B1?

A
  • Meat (pork)
  • Cheese
  • Fortified into white bread and cereals
  • Milk
  • Eggs
63
Q

What are the functions of vitamin B1?

A

Enables energy to be released from carbs in body cells during respiration

64
Q

What are the deficiency symptoms of vitamin B1?

A

Beri-beri, effects nerves and muscles, causes memory and heart rate problems

65
Q

What is the scientific name for vitamin B1?

A

Thiamine

66
Q

What are some sources of vitamin B2?

A
  • Milk
  • Eggs
  • Fortified into cereals
  • Mushrooms
  • Rice
67
Q

What are the functions of vitamin B2?

A
  • Enables energy to be released from carbs, fats and protein in body cells during respiration
  • Maintains healthy skin
68
Q

What are the deficiency symptoms of vitamin B2?

A

Rare, but can cause sores around the edge of the mouth

69
Q

What is the scientific name for vitamin B2?

A

Riboflavin

70
Q

What are some sources of vitamin B3?

A
  • Beef
  • Pork
  • Eggs
  • Milk
71
Q

What are the functions of vitamin B3?

A

Enables energy to be released from carbs, fats and protein in body cells during respiration

72
Q

What are the deficiency symptoms of vitamin B3?

A

Pellagra symptoms include:

  • Diarrhoea
  • Dermatitis
  • Dementia
73
Q

What is the scientific name for vitamin B3?

A

Niacin

74
Q

What are some sources of vitamin B9?

A
  • Leafy greens
  • Marmite
  • Peas
  • Chickpeas
75
Q

What are the functions of vitamin B9?

A
  • Works with B12 to make healthy red blood cells

- Helps to reduce the risk of developing central nervous system defects, eg. spina bifida, in unborn babies

76
Q

What are the deficiency symptoms of vitamin B9?

A

Megaloblastic anaemia, where red blood cells become enlarged

77
Q

What is the scientific name for vitamin B9?

A

Folic acid/folate

78
Q

What are some sources of vitamin B12?

A
  • Liver
  • Cheese
  • Fish
  • Meat
  • Fortified into cereals
79
Q

What are the functions of vitamin B12?

A
  • Works with B9 to make healthy red blood cells

- Keeps nerve cells healthy

80
Q

What are the deficiency symptoms of vitamin B9?

A
  • Pernicious anaemia

- Vegans can become deficient because there aren’t any natural sources of B12

81
Q

What is the scientific name for vitamin B12?

A

Cobalamin

82
Q

What effects does food prep and cooking have on vitamins?

A
  • B1 and B2 are damaged by heat and dissolve in water
  • B2 is damaged when exposed to light
  • C is soluble in water and is easily damaged by exposure to heat and air
83
Q

How can storing food reduce vitamin loss?

A
  • Store away from heat and light

- Store them for minimal time (ie. eat the quickly!)

84
Q

How can food prep reduce vitamin loss?

A
  • Cut, squeeze or grate fruits as near as possible to the time you eat them
  • Avoid buying damaged fruit and veg, as some of the enzymes will have destroyed the vitamin C
85
Q

How can cooking reduce vitamin loss?

A
  • Use a small amount of water to cook them in
  • Save the water and use it in a gravy or soup
  • Serve the veg straight away - keeping them hot will damage the vitamins
  • Steaming `veg reduces vitamin loss as they don’t come into direct contact with water
86
Q

What are some key messages from the Eatwell Guide?

A
  • Base meals around starchy foods
  • Eat lots of fruit and veg
  • Eat more fish
  • Cut down on saturated fat and sugar
  • Eat less salt
  • Drink plenty of water
  • Don’t skip breakfast
  • Get active and be a healthy weight
87
Q

What are free radicals?

A
  • Chemicals in the air, water, food etc. that pick up oxygen, becoming free radicals
  • They can cause damage to our cells and lead to inflammation, heart disease or cancer in some people
88
Q

What are antioxidants?

A

They help protect the chemicals in air, water, food etc. from picking up oxygen, so that they cannot damage the body’s cells

89
Q

What are the 2 types of iron?`

A

Haem and non-haem

90
Q

What are some sources of haem iron?

A
  • Red meat
  • Liver
  • Kidneys
  • Egg yolk
91
Q

What are some sources of non-haem iron?

A
  • Spinach
  • Leafy green vegetables
  • Dried apricots
  • Dark chocolate
92
Q

What are the functions of iron?

A
  • Needed to make haemoglobin in red blood cells to carry oxygen to all parts of the body
  • Vitamin C is required to enable iron to be absorbed from food during digestion
93
Q

What are the deficiency symptoms of iron?

A

Iron deficiency anaemia symptoms:

  • Pale skin
  • Tiredness
  • Dizziness / fainting
  • Lack of energy
  • Weak / split nails
94
Q

What are iron excess symptoms?

A

Can be poisonous

95
Q

Why is important that pregnant women eat a good amount of iron during their pregnancy?

A

Unborn babies build up a store of iron in their bodies during the last 3 months before they’re born

96
Q

What are some sources of calcium?

A
  • Dairy
  • Spinach
  • Almonds
  • Canned fish (bc of the fish bones)
  • Enriched soya drinks
  • Fortified into most flours
97
Q

What are the functions of calcium?

A
  • Keeps bones and teeth really strong
  • Blood clotting
  • Vitamin D is needed to enable calcium to be absorbed from food during digestion
  • Makes nerves and muscles work properly
98
Q

What are the deficiency symptoms of calcium?

A
  • Osteoporosis
  • Brittle nails
  • Lack of vitamin D leads to rickets / osteomalacia (reduced bone mass)
99
Q

What is peak bone mass?

A

We reach our peak bone mass the maximum amount of minerals and are at their strongest and most dense

100
Q

What happens if we don’t reach our peak bone mass?

A

If there is not enough calcium, we’ll never reach our peak bone mass and are more likely to weaken and break, especially as the person gets older

101
Q

What is osteoporosis?

A
  • The natural ageing of process that usually occurs in old age
  • Once you have reached your peak bone mass, after a number of years minerals get lost and aren’t replaced
  • Then, the bones become porous and weak and are likely to break more easily. This leads to a lot of pain and bone weakness
102
Q

What are some sources of sodium?

A
  • Salt (sodium chloride)
  • Salt added to / in foods (eg. stock cubes, snacks etc.)
  • Foods containing monosodium glutamate (MSG), a flavour enhancer in takeaways
103
Q

What are the functions of sodium?

A
  • Controls the amount of water in the body

- Helps to control heart rate and muscles and helps the body use energy

104
Q

What are the deficiency symptoms of sodium?

A

Muscle cramping - can be caused by losing salt in sweat in hot climates or by sickness and diarrhoea

105
Q

What are sodium excess symptoms?

A

Hypertension (high blood pressure), can lead to strokes. This can put a strain on the heart and kidneys, which will affect how well they work

106
Q

What are some sources of fluoride?

A
  • Fish
  • Seafood
  • Tea
107
Q

What are the functions of fluoride?

A
  • Strengthens bones
  • Strengthens enamel
  • Helps prevent tooth decay
  • Helps the body use energy
108
Q

What are the deficiency symptoms of fluoride?

A
  • Weak bones and enamel

- Tooth decay

109
Q

What are fluoride excess symptoms?

A

Premature tooth discolouration

110
Q

What are some sources of iodine?

A
  • Seafood
  • Vegetables
  • Dairy
111
Q

What are the functions of iodine?

A

To produce thyroxine in the thyroid gland in the neck (controls metabolic rate)

112
Q

What are the deficiency symptoms of iodine?

A
  • Goitre (swelling in the neck) - this happens because the neck is trying to pick up any iodine in the bloodstream
  • If a mother is deficient during pregnancy, the baby may develop cretinism (permanent brain damage)
113
Q

What are some sources of phosphorus?

A
  • Dairy
  • Chicken
  • Pork
  • Nuts and seeds
114
Q

What are the functions of phosphorus?

A
  • Mineralises bones and teeth to make them strong
  • Essential for energy release and other chemical reactions
  • It makes phospholipids, fat molecules found in cell membranes around the body (especially in the brain and nervous system)
115
Q

What nutritional needs do babies have?

A

Need colostrum (breast milk), which is full of antibodies

116
Q

What nutritional needs do children have?

A
  • Rapid grown > protein
  • Active > carbohydrates
  • Plenty of vitamins and minerals to help growth
117
Q

What nutritional needs do teenagers have?

A
  • Rapid growth / puberty > protein

- Increased iron for girls as they start menstruating, prevents IDA

118
Q

What nutritional needs do pregnant women have?

A
  • More calories provide the baby with energy
  • Lots of iron for the baby
  • B9 needed before and during pregnancy for the development of the baby’s neural tube
  • CANNOT eat vitamin A-rich foods
  • CANNOT eat foods prone to food poisoning
119
Q

What nutritional needs do the elderly have?

A
  • Calcium and vitamin D to increase bone health and prevent osteoporosis
  • Decreased energy requirements due to a decrease in physical activity
  • Decreased BMR so smaller portion sizes
  • Water for hydration
120
Q

What is coronary heart disease (CHD)?

A
  • Fatty deposits build up in the arteries, narrowing the lumen
  • The heart is under higher pressure to pump blood around the body
  • Less blood and oxygen gets to the vital organs
  • Can cause heart attacks and death
121
Q

What is obesity?

A
  • When the body contains too much stored fat and when there is an incorrect energy balance (BMI > 25)
  • Too much energy causes fat to be stored in the adipose tissues under the skin
  • Over time, this will result in stress being put on the vital organs and skeleton
  • Can lead to type 2 diabetes, heart disease and cancer
122
Q

What is type 2 diabetes?

A
  • The cells become damaged and insulin resistant, meaning glucose cannot enter the cells
123
Q

What are some potential risk factors for obesity?

A
  • Genetics
  • Sedentary lifestyle
  • Unbalanced lifestyle
  • Health conditions (eg. underactive thyroid)
  • Financial stability
  • Age
  • Mental health / eating disorders
124
Q

What is tooth decay?

A
  • Bacteria feed on plaque and turn the sugars on teeth into acids
  • The acids gradually erode the enamel, leaving a hole where more bacteria can get in, cause infection and cause tooth decay
125
Q

How can you prevent tooth decay?

A
  • Avoid snacking
  • Avoid sweetened, sugary drinks
  • Drink water after eating, to cleanse the mouth
  • Clean and floss teeth thoroughly twice a day
  • Visit the dentist regularly
126
Q

What is hydrogenatinon?

A

Hydrogenation is the name given to the process that makes solid fat from a liquid oil

GCSE Food & Cookery (5 decks)

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