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Nutrition Flashcards

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1
Q

Main functions of carbohydrates:

A

Energy and keeping the digestive tract functioning properly (fibre maintains a healthy digestive tract).

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2
Q

Name 2 things that happen to the body when there is a deficiency in VITAMIN A

A

Night blindness and Retardation (children)

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3
Q

Name 2 things that happen to the body when there is a deficiency in VITAMIN B1

A

Dry Beri-Beri (Damage to the nervous system: nerve degeneration, tingling and coordination issues), Wet Beri-Beri (related to the cardiovascular system: enlarged heart, heart failure and severe oedema (swelling))

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4
Q

What is the other name for Vitamin B1?

A

Thiamin

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5
Q

Name 2 things that happen to the body when there is a deficiency in B2

A

Tongue inflammation and Cracking of the mouth

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6
Q

What is the other name for Vitamin B2?

A

Riboflavin

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7
Q

What is the other name for Vitamin B3?

A

Niacin

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8
Q

Name 2 generalised things that happen to the body when there is a deficiency in B9

A

Reduced growth and diarrhoea

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9
Q

What is the consequence of a deficiency in B9 in pregnant women?

A

Premature birth and neural tube defects (spina bifida)

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10
Q

Describe what happens when the body is deficient in calcium

A

When inadequate levels of calcium is consumed in the diet calcium begins to be released from the bones which weakens bone structure. Long term - osteoporosis occurs where bones are susceptible to breaking.

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11
Q

what happens in the body when there is a deficiency in sodium

A

fluid moves into the cells causing headaches, fatigue and cramping.

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12
Q

Name 3 things that happen to the body when there is a deficiency in Potassium

A

Abnormal heart rhythms, Slow heartbeat, Heart stoppage (coma, death)

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13
Q

Name 2 things that happen to the body when there is a deficiency in Magnesium

A

Loss of appetite and personality changes

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14
Q

Name 2 things that happen to the body when there is a deficiency in Phosphorus

A

Rickets in children - osteomalacia in adults

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15
Q

Name 2 things that happen to the body when there is a deficiency in Zinc

A

Growth retardation and impaired immune functioning.

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16
Q

Name 2 things that happen in the body when there is excess Vitamin A

A

Most likely due to supplementation: Vomiting and Birth defects (renal and nervous systems)

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17
Q

Name what happens in the body when there is excess Vitamin B1

A

Secreted in urine.

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18
Q

Name what happens in the body when there is excess Vitamin B2

A

Secreted in urine.

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19
Q

Name what happens in the body when there is excess Vitamin B3

A

Most likely due to supplementation: Itching, Headaches and liver damage.

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20
Q

Name what happens in the body when there is excess Vitamin B9

A

Secreted in urine, but if supplementation is the cause: digestive issues (cramping and bloating), mental disturbances (trouble concentrating, confusion and psychotic behaviour) and seizures.

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21
Q

Name what happens in the body when there is excess Vitamin C

A

Secreted in urine.

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22
Q

Name 2 things that happen in the body when there is excess Calcium

A

Gastrointestinal upsets (bloating or constipation) and limits the body’s ability to absorb iron and zinc

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23
Q

Name 3 things that happen in the body when there is excess Iron

A

organ damage and heart failure

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24
Q

Name 3 things that happen in the body when there is excess Sodium

A

elevated blood pressure, heart attack or failure, and oedema (fluid retention).

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25
Name 2 things that happen in the body when there is excess Potassium
abnormal and dangerous heart rhythms and adverse effect on kidney function.
26
Is Magnesium excreted in urine?
Yes.
27
Name what happens in the body when there is excess Phosphorus
TOO MUCH CAN BE TOXIC!! Hardening of organs and soft tissue.
28
Name 2 things that happen in the body when there is excess Zinc
Nausea and vomiting
29
Name 3 sources of Vitamin A (3 Each)
Retinol: Liver, Milk and salmon Carotenoids: Mago, Carrots and Apricots
30
Name 3 sources of Vitamin D
90% is from the sun, salmon and egg yolks
31
Name 3 sources of Vitamin B1
Liver, Almonds and Vegemite (yeast)
32
Name 3 sources of Vitamin B2
Milk, Liver and Vegemite (yeast)
33
Name 3 sources of Vitamin B3
Liver, Tuna and Milk
34
Name 3 sources of Vitamin B9
Kale, Liver and Vegemite (Yeast)
35
What is the interrelationship between Iron and Zinc?
Zinc has a negative effect on the absorption of Iron - Eating oysters as an entree followed by beef means that less iron will be absorbed.
36
What is the interrelationship between Iron and Calcium?
Calcium decreases the absorption of Iron - cereals that are iron fortified will not be absorbed in full effect due to it being served with milk.
37
What is the interrelationship between Iron and Fibre?
Fibre decreases the absorption of Iron - Iron supplements should not be taken at breakfast time with high fibre meals such as cereal or toast.
38
What is the interrelationship between Fibre and Calcium?
Fibre decreases the absorption of calcium - the fibre in cereals decreases the absorption of calcium in milk.
39
What is the interrelationship between Sodium and Potassium?
These two work together - if there is a deficiency in one, the other cannot carry out its functions properly. It also helps maintain fluid in the body. Salmon (sodium) and mashed potato (potassium).
40
What is the interrelationship between Iron and Vitamin C?
Vitamin C helps to increase non-haem iron by converting it into a form that can be absorbed more efficiently. Adding kidney beans (non-haem) to a dish with tomatoes (Vitamin C) will enhance the absorption of non-haem iron present.
41
define vitamins
Vitamins are substances that your body is unable. to make, and that are needed for normal healthy functioning of the human body.
42
What are 3 functions of Water in the body? Briefly describe each
Body temperature control - sweating is a mechanism designed to cool the body by releasing sweat on the surface of the skin, evaporating and taking heat with it. Lubrication - saliva and mucus are kept moist by water. Saliva keeps the mouth wet to protect your teeth, and mucus lines the digestive tract assisting with the digestive tract. Solvent and Transportation - substances that are water soluble are dissolved in water and transported around the body. The balance of sodium and potassium in the body is achieved due to these substances being transported into and around the cells by water.
43
What is a long term consequence of a water deficiency?
convulsions, cramping and swelling of the brain which all can lead to death.
44
What is nutrient density?
Nutrient density is defined as the amount of nutrient in the food relative to the food's energy value.
45
Give 3 examples of nutrient dense foods
Kale, Broccoli and Oranges (any fruit, veg or grain).
46
What is energy density?
The Energy density of a food refers to the number of kilojoules per gram of food - the more kilojoules, the more energy dense the food is.
47
What are the energy densities for fat, carbohydrates, protein and alcohol?
Fat: 37 kilojoules per gram Carbohydrates: 16 kilojoules per gram Protein: 17 kilojoules per gram Alcohol: 29 kilojoules per gram
48
What is 'empty kilojoule' foods? Provide an example
Foods that are energy dense but not nutrient dense, such as foods containing high amounts of sugar and fat are called empty kilojoule foods. this is because they provide the body with lots of energy but few nutrients. These are such as potato chips, chocolate and lollies.
49
What is a non-nutrient?
Non-nutrients are the many substances other than nutrients that are in food. The are thought to contribute to the health of the body.
50
What are the non-nutrients?
Phytoestrogen, antioxidants and probiotics.
51
What is the function of phytoestrogen?
Help reduce the symptoms of menopause and decrease the risk of coronary heart disease.
52
What is the function of antioxidants?
Antioxidants neutralise free radicals, assisting with the immune system in preventing damage to the body's cells and genetic material. It can therefore slow down the ageing process, stop LDL oxidisation and preserve eyesight.
53
What is the function of probiotics?
Probiotics are bacteria which, when ingested, may enhance the effectiveness of intestinal bacteria. They aid in gastrointestinal disorders such as diarrhoea, constipation and IBS.
54
Name 3 foods rich in phytoestrogens
Tofu, soy beans and flaxseed
55
Name 3 foods rich in probiotics
Kombucha, Tempeh and yoghurt
56
Name 3 foods rich in antioxidants
Blueberries, kale and kiwi
57
What are the two types of polyunsaturated fats?
Omega-3 and Omega-6
58
What do LDLs do?
They transport cholesterol to the cells which causes them to be classified as 'bad' cholesterol. This is due to their part in a build up of cholesterol in the arteries.
59
What is high LDL levels linked to?
increased risk of CVD due to the issue with atherosclerosis.
60
What do HDLs do?
they transport cholesterol away from the cells which causes them to be called 'good' cholesterol as it assists in removing excess cholesterol out of the cells.
61
What is a high level of HDL linked to?
Decreased risk of CVD.
62
What do TRANS fats do to LDL/HDL levels?
Increase LDL and decrease HDL
63
What do SATURATED fats do to LDL/HDL levels?
Increase LDL levels
64
What do Monounsaturated fats do to LDL/HDL levels?
Decrease LDL levels and increase HDL levels
65
What do Polyunsaturated fats do to LDL/HDL levels?
Decrease LDL levels and increase HDL levels
66
What are 3 functions of fats?
INSULATION: the layer of fat below the skin works to prevent heat loss. ENERGY: Lipids are the most concentrated source of energy - they are stored as an energy source to use as required. PROTECTION: Stored body fat protects bones and important organs from external damage.
67
Name 3 CHOLESTEROL sources
Egg yolks, liver and prawns
68
What are minerals?
Minerals are substances that your body cannot make and therefore needs to consume in the diet
69
What do vegans and vegetarians have to be especially careful of when looking into their iron consumption?
They need to consume greater amounts of non-haem to get the adequate amount of iron from the diet
70
Name 3 good sources of Haem iron
Kidney, Tuna and Eggs (especially the yolk)
71
Name 3 good sources of Non-Haem iron
dried beans, spinach, wholemeal cereal foods
72
What is the main role of iron in the body?
Oxygen-transport - carrying oxygen to the cells where it is needed for making energy. Iron forms part of the tow oxygen carrying proteins - haemoglobin and myoglobin.
73
What happens when there is an excess in iron?
Organ damage.
74
Name 3 sources of Calcium
Milk, Tofu and spinach
75
Name 3 functions of calcium
Strong bones and teeth, Nerve and muscle function and blood clotting
76
What happens when there is a deficiency in calcium?
- calcium is released from the bones and teeth causing them to weaken - osteoporosis where bones and teeth are susceptible to breaking
77
What happens when calcium is consumed in excess?
gastrointestinal upsets such as bloating or constopation
78
Name 3 sources of iodine
Salmon, Iodised salt and vegetables when the soil is not iodine deficient
79
Name 2 functions of iodine
Functioning of the thyroid gland and growth of babies
80
What happens when there is a deficiency in iodine?
Adults: enlarged thyroid gland Children: Stunted growth and mental retardation
81
What happens when iodine is consumed in excess?
Enlarged thyroid gland and nausea
82
Name 3 natural sources of Sodium
Prawns, Kale and Cream
83
Name 2 functions of sodium
fluid balance and nerve impulse control
84
What happens when there is a deficiency in sodium?
HYPONATREMIA - fluid moves to the cells causing headaches, nausea and vomiting, fatigue and coma/death
85
What happens when sodium is consumed in excess?
HYPERNATREMIA - elevated blood pressure causing heart failure or heart attack, stroke, fluid retention (odemia) and kidney failure
86
Name 3 sources of potassium
Oranges, Bananas and Salmon
87
Name 2 functions of potassium
Fluid balance and impulse control in nerves
88
What happens when there is a deficiency in potassium?
Abnormal heart rhythms, sowed heart rate, and heart may stop
89
What happens when potassium is consumed in excess?
abnormal and dangerous heart rhythms, affect kidney function
90
Name 3 low GI foods and 3 high GI foods
Low: Apples, Carrots and Pearl Barley High: Watermelon, Potatoes and Rice
91
What are the AMDRs for all macronutrients?
Carbs: 45-65% Protein: 15-25% Fats: 20-35%
92
What are the BMI cutoff points?
Underweight: under 18.5 Healthy weight: 18.5 - 24.99 Overweight: 25 - 29.99 Obese: Over 30
93
At which measurement for both men and women are they at an increased risk of CVD?
Men: more than 94 cm, greater at more than 102 cm Women: more than 80 cm , greater at more than 88 cm
94
What are proteins?
Proteins are chains of amino acids which are chemically linked to each other. There are 22 different amino acids which can be put together to create proteins.
95
What are the functions of protein?
Growth and repair of cells, messengers and workers, and a fuel source.
96
What sugars are a part of monosaccharides?
Fructose, Glucose and Galactose
97
What sugars are a part of disaccharides?
Lactose, Maltose and Sucrose
98
What sugars are a part of polysaccharides?
Starch, Insoluble Fibre, Soluble fibre and Glycogen

Food and Nutrition (4 decks)

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