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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

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
What are the 4 types of invisible fats/oils?
- Invisible animal fats - in sausage rolls - Invisible plant fats - in chocolate - Invisible animal oil - in eggs - Invisible plant oil - in avocados
26
What is the fat excess symptom?
- Obesity | - Coronary heart disease
27
What are the 3 main sources of water?
- Drinking water - Naturally found in foods - Added to foods
28
What are the 10 functions of water?
- 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
29
How is water lost from the body?
- Sweat - Breath - Urine/faeces
30
What are water deficiency symptoms?
- Tiredness - Headaches - Dark urine - Confusion - Nausea
31
What are water excess symptoms?
- 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)
32
How many kcals are in 1g carbohydrate?
3.75 kcal
33
How many kcals are in 1g protein?
4 kcal
34
How many kcals are in 1g alcohol?
7 kcal
35
How many kcals are in 1g fat?
9 kcal
36
What are the functions of energy?
- Allows the body to grow and develop - Be physically active - Keep the body warm - Send messages to the brain
37
How much energy we need depends on what 3 factors?
- Basal metabolic rate - Physical activity level - Life stage
38
What is Basal Metabolic Rate?
The sum of all chemical reactions in the body
39
What vitamins are fat soluble?
A, D, E, K
40
What vitamins are water soluble?
B, C
41
What are some sources of vitamin A?
``` Retinol: - Liver - Cheese - Egg yolk - Fortified into veg spreads Beta carotene: - Dark leafy greens - Carrots, peppers, mango - Sweet potato ```
42
What are the functions of vitamin A?
- Keeps skin healthy - Helps us see in low-light conditions (produces visual purple in the retina) - Helps children to grow - Antioxidant
43
What are the deficiency symptoms of vitamin A?
- Xerophthalmia | - Dry skin
44
What are the excess symptoms of vitamin A?
- Too much vitamin A can be poisonous | - Can affect foetal development
45
What is the 2 scientific names for vitamin A?
- Retinol | - Beta carotene
46
What are some sources of vitamin D?
- Sunlight - Oily fish - Eggs - Fortified into veg spreads
47
What are the functions of vitamin D?
- Helps to absorb calcium from the small intestine during digestion - Helps calcium be deposited into the bones and teeth for bone strength
48
What are the deficiency symptoms of vitamin D?
- Rickets in children | - Osteomalacia (softening of bones) in adults
49
What are the excess symptoms of vitamin D?
Excess calcium absorption can lead to kidney damage
50
What is the scientific name for vitamin D?
Cholecalciferol
51
What are some sources of vitamin E?
- Soya - Olive oil - Nuts and seeds - Fortified into eg spreads
52
What is the function of vitamin E?
Antioxidant
53
What is the scientific name for vitamin E?
Tocopherol
54
What are some sources of vitamin K?
- Green leafy vegetables - Liver - Cheese - Green tea
55
What is the function of vitamin K?
- Important for blood clotting | - When injured, it prevents the body from blood loss
56
What are the deficiency symptoms of vitamin K?
Rare in the UK, but can occur in newborns, so they're given a dose of vitamin K when they're born
57
What is the scientific name for vitamin K?
Phylloquinone
58
What are some sources of vitamin C?
- Citrus fruits - Blackcurrants - Broccoli - Strawberries
59
What are the functions of vitamin C?
- Helps absorb iron in the small intestine - Helps maintain connective tissue (binds the body cells together) - Antioxidant
60
What are the deficiency symptoms of vitamin C?
- Iron deficiency anaemia - Bleeding gums - Tooth loss - Wounds take longer to heal - Scurvy > potential death
61
What is the scientific name for vitamin C?
Ascorbic acid
62
What are some sources of vitamin B1?
- Meat (pork) - Cheese - Fortified into white bread and cereals - Milk - Eggs
63
What are the functions of vitamin B1?
Enables energy to be released from carbs in body cells during respiration
64
What are the deficiency symptoms of vitamin B1?
Beri-beri, effects nerves and muscles, causes memory and heart rate problems
65
What is the scientific name for vitamin B1?
Thiamine
66
What are some sources of vitamin B2?
- Milk - Eggs - Fortified into cereals - Mushrooms - Rice
67
What are the functions of vitamin B2?
- Enables energy to be released from carbs, fats and protein in body cells during respiration - Maintains healthy skin
68
What are the deficiency symptoms of vitamin B2?
Rare, but can cause sores around the edge of the mouth
69
What is the scientific name for vitamin B2?
Riboflavin
70
What are some sources of vitamin B3?
- Beef - Pork - Eggs - Milk
71
What are the functions of vitamin B3?
Enables energy to be released from carbs, fats and protein in body cells during respiration
72
What are the deficiency symptoms of vitamin B3?
Pellagra symptoms include: - Diarrhoea - Dermatitis - Dementia
73
What is the scientific name for vitamin B3?
Niacin
74
What are some sources of vitamin B9?
- Leafy greens - Marmite - Peas - Chickpeas
75
What are the functions of vitamin B9?
- 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
What are the deficiency symptoms of vitamin B9?
Megaloblastic anaemia, where red blood cells become enlarged
77
What is the scientific name for vitamin B9?
Folic acid/folate
78
What are some sources of vitamin B12?
- Liver - Cheese - Fish - Meat - Fortified into cereals
79
What are the functions of vitamin B12?
- Works with B9 to make healthy red blood cells | - Keeps nerve cells healthy
80
What are the deficiency symptoms of vitamin B9?
- Pernicious anaemia | - Vegans can become deficient because there aren't any natural sources of B12
81
What is the scientific name for vitamin B12?
Cobalamin
82
What effects does food prep and cooking have on vitamins?
- 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
How can storing food reduce vitamin loss?
- Store away from heat and light | - Store them for minimal time (ie. eat the quickly!)
84
How can food prep reduce vitamin loss?
- 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
How can cooking reduce vitamin loss?
- 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
What are some key messages from the Eatwell Guide?
- 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
What are free radicals?
- 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
What are antioxidants?
They help protect the chemicals in air, water, food etc. from picking up oxygen, so that they cannot damage the body's cells
89
What are the 2 types of iron?`
Haem and non-haem
90
What are some sources of haem iron?
- Red meat - Liver - Kidneys - Egg yolk
91
What are some sources of non-haem iron?
- Spinach - Leafy green vegetables - Dried apricots - Dark chocolate
92
What are the functions of iron?
- 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
What are the deficiency symptoms of iron?
Iron deficiency anaemia symptoms: - Pale skin - Tiredness - Dizziness / fainting - Lack of energy - Weak / split nails
94
What are iron excess symptoms?
Can be poisonous
95
Why is important that pregnant women eat a good amount of iron during their pregnancy?
Unborn babies build up a store of iron in their bodies during the last 3 months before they're born
96
What are some sources of calcium?
- Dairy - Spinach - Almonds - Canned fish (bc of the fish bones) - Enriched soya drinks - Fortified into most flours
97
What are the functions of calcium?
- 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
What are the deficiency symptoms of calcium?
- Osteoporosis - Brittle nails - Lack of vitamin D leads to rickets / osteomalacia (reduced bone mass)
99
What is peak bone mass?
We reach our peak bone mass the maximum amount of minerals and are at their strongest and most dense
100
What happens if we don't reach our peak bone mass?
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
What is osteoporosis?
- 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
What are some sources of sodium?
- Salt (sodium chloride) - Salt added to / in foods (eg. stock cubes, snacks etc.) - Foods containing monosodium glutamate (MSG), a flavour enhancer in takeaways
103
What are the functions of sodium?
- Controls the amount of water in the body | - Helps to control heart rate and muscles and helps the body use energy
104
What are the deficiency symptoms of sodium?
Muscle cramping - can be caused by losing salt in sweat in hot climates or by sickness and diarrhoea
105
What are sodium excess symptoms?
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
What are some sources of fluoride?
- Fish - Seafood - Tea
107
What are the functions of fluoride?
- Strengthens bones - Strengthens enamel - Helps prevent tooth decay - Helps the body use energy
108
What are the deficiency symptoms of fluoride?
- Weak bones and enamel | - Tooth decay
109
What are fluoride excess symptoms?
Premature tooth discolouration
110
What are some sources of iodine?
- Seafood - Vegetables - Dairy
111
What are the functions of iodine?
To produce thyroxine in the thyroid gland in the neck (controls metabolic rate)
112
What are the deficiency symptoms of iodine?
- 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
What are some sources of phosphorus?
- Dairy - Chicken - Pork - Nuts and seeds
114
What are the functions of phosphorus?
- 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
What nutritional needs do babies have?
Need colostrum (breast milk), which is full of antibodies
116
What nutritional needs do children have?
- Rapid grown > protein - Active > carbohydrates - Plenty of vitamins and minerals to help growth
117
What nutritional needs do teenagers have?
- Rapid growth / puberty > protein | - Increased iron for girls as they start menstruating, prevents IDA
118
What nutritional needs do pregnant women have?
- 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
What nutritional needs do the elderly have?
- 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
What is coronary heart disease (CHD)?
- 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
What is obesity?
- 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
What is type 2 diabetes?
- The cells become damaged and insulin resistant, meaning glucose cannot enter the cells
123
What are some potential risk factors for obesity?
- Genetics - Sedentary lifestyle - Unbalanced lifestyle - Health conditions (eg. underactive thyroid) - Financial stability - Age - Mental health / eating disorders
124
What is tooth decay?
- 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
How can you prevent tooth decay?
- 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
What is hydrogenatinon?
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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