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nutrition - a Flashcards

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1
Q

define balanced diet

A

a diet that prpvides adequete amounts of nutrients and energy

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2
Q

why is food needed

A
  • providing energy needed to survive
  • keeping us healthy, fighting against diseases
  • for all bodily functions which depend on the energy and trace elements found in the food we eat
  • stopping us feeling hungry
  • for health and well-being as eating is a pleasurable and enjoyable experience
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3
Q

what is the eatwell guide

A

a healthy eating model that encourages people to eat the correct proportions of food to achieve a balanced diet

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4
Q

what is the eatwell guide based on

A

5 food groups

  • dairy and alternatives
  • starchy carbohydrates
  • beans, pulses, fish, proteins
  • fruits and veg
  • oils and spreads
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5
Q

fruit and veg - eatwell guide

A
  • at least 5 portions of fruits and veg
  • just over 1/3 of the food eaten in a day
  • they are good sources of vitamins, minerals and fibre
  • apples, pears, oranges, bananas, grapes, lettuce, tomatoes
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6
Q

starchy carbohydrates - eatwell guide

A
  • chose to eat wholegrain products or higher fibre where possible
  • just over 1/3 of food eaten in a day
  • a good source of energy and privide use with other nutrients
  • bread, rice, pasta, potatoes, cereals
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7
Q

dairy and dairy alternatives - eatwell guide

A
  • they are good sources of protein, some vitamins and calcium which helps keep our bones strong
  • lower fat or lower sugar alternatives
  • milk, cheese, yogurt, other non dairy alternatives
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8
Q

beans, pulses, other proteins - eatwell guide

A
  • good sources of protein and other nutrients
  • beans, peas and lemtils are low in fat and good alternatives to meat
  • recommended to eat fish at least twice a week
  • better to chose lower fat meat products
  • meat, poultry, eggs, nuts, beans
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9
Q

oils and spreads - eatwell guide

A
  • some fat is needed in diet, but most people need to reduce their intake of saturated fat
  • they should be used in moderation
  • oil, soft spreads
  • butter not included as it is part of the foods that shld be eaten less often and in small amounts
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10
Q

how much fluid should be drunk in a day

A

6-8 cups

  • fruit juices shld not be moe than 150ml a day
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11
Q

how does reducing amount of saturated fat help

A
  • reduces the risk of heart disease
  • lowers the blood cholestrol
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12
Q

how does cutting down on sugar help

A
  • reduces risk of tooth decay and obesity
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13
Q

how much sugar should 4-6 years consume

A

19g or 5 cubes (no more than)

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14
Q

how much sugar should 7-10 years consume

A

24g or 6 cubes

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15
Q

how much sugar should 11+ consume

A

30g or 7 cubes

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16
Q

what are free sugars

A

added to food and drinks by manufactures, cooks, or consumers and found naturally in honey, syrups and fruit juice

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17
Q

not free sugars

A

found naturally in products like milk

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18
Q

common types of free sugars

A

cane sugar, honey, brown sugar, fructose, maltose, sucrose, fruit juice concentrate, corn syrup

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19
Q

what can cutting down on salt do

A

Reduce blood pressure, reduce the risk of heart disease, and reduce the risk of a stroke.

should have no more than 6g per day

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20
Q

8 tips for healthy eating

A
  • base meals on starchy foods
  • eat lots of fruit and veg
  • eat more fish
  • cut down on saturated fat and sugar
  • eat less salt
  • get active and try to maintain a healthy weight
  • drink plenty of water
  • don’t skip breakfast
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21
Q

what does it mean to be obese

A

excessive fatness, measured as a ratio of weight to height

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22
Q

describe diabetes

A

metabolic disorder caused by poor absorption of glucose

  • due to failure to produce insulin - 1
  • or poor response to it by tissues - 2

type 1 develops in childhood, but type 2 is usually from middle age onwards

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23
Q

what can being overweight cause

A

puts strain on organs

  • heart disease, high bp, diabetes, osteoarthritis, breathlessness, chest infections
  • unhappieness, low self esteem and could kead to depression
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24
Q

factors that contribute to risk of heart disease

A
  • low excersise levels
  • smoking
  • family history of heart disease
  • high bp
  • raised cholestrol levels
  • obesity
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25
Q

ways to reduce rist of heart disease

A
  • eat a varied diet
  • cut back on fat in diet
  • eat more fruits and veg
  • eat more starch carbohydrates
  • regular physical excercise
  • do not smoke
  • have fish instead of meat
  • cut back on fat in diet and cooking
  • use mono and poly unsaturated fats
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26
Q

diverticulitis

A

a condition that affects the lage intestine. symptoms include pain and discomfort in abdomen and feeling bloated

  • caused by a lack of fibre in the diet
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27
Q

osteoporosis risk factors

A
  • genes
  • age
  • race
  • gender
  • smoking
  • low body weight
  • any previous fractures
  • some medicines
  • high alcohol consumption
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28
Q

tooth decay

A
  • bacteria in mouth feed on sucrose found in food and produe an acid
  • the acid then causes small holes in your teeth
  • sugars found in veg and fruit are not as harmful as they are less likely to lead to decay and easier for body to absorb
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29
Q

anemia

A

caused by a lack of iron in the diet

  • iron is needed as it forms haemoglobin which gives blood its red colour and carries oxygen round the body to cells
  • women and teenage girls are most at risk of this
  • good sources of iron include liver and kidney, red meat, oily fish, leafy green veg
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30
Q

nutritonal need of babies

A
  • needs essential nutrients for growth and development
  • energy dense and filling foods but also easy to swallw
  • parents would want food to be nutritious, appetising and easy to prepare without additives, low in sugar and hygenic
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31
Q

nutritional needs of toddlers

A
  • growing fast so lots of energy
  • balanced diet with high proportion of complex carbs
  • should be easy to hold, available in suitable proportions and interesting shapes, colours and proportions
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32
Q

nutritional needs of school aged children

A
  • need products that meet current dietary guidlines
  • filling, balanced diet
  • regular physical activity for a healthy weight
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33
Q

adolescents nutritional needs

A
  • body growth is rapid so need lots of energy from food
  • boys need more energy for growth spurts and girls mineral ions to replace those lost during menstruation
  • food should be affordable, fashionable, quick and easyto prepare
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34
Q

adults nutritional needs

A
  • energy requirements are lower than those of teenagers
  • face the problem of consuming too much energy leading to weight gain
  • should base diet on eatwell guide
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35
Q

older people nutritional needs

A
  • experience a loss of appetite
  • smaller quantities
  • still need a balanced diet of nutrients
  • easy to prepare, easy to open packages
36
Q

pregnant and lactating women nutritional needs

A
  • adequet supply of protein for growing baby
  • calcium and vitamin d for both mother and baby’s bone and tooth development
  • folic acid supplements during early stages of pregnancy which reduces the risk of spina bifida in baby
  • iron for baby’s blood supply
  • good supply of fruit and veg to provide vitamin c and fibre
  • not too much fat or sugary food as it is essential to not put more than 10-12 kg in weight
37
Q

coeliac disease

A

a medical condition caused by an allergy to the protein gluten present in the cereals wheat, barley and rye

38
Q

lactose intolerance

A

not able to digest milk sugar - lactose

39
Q

DRV

A

Dietary Reference Value. its an estimate of the amounts of nutrients needed for good health

40
Q

macronutrient

A

nutrients needed by body in large amounts

41
Q

micronutrients

A

nutrients needed by the body in small amounts

42
Q

what are things needed when modifying a recipe

A
  • reducing cost
  • improve its colour and texture
  • improve nutritional content and flavor
  • change method of cooking
  • change it to meet a specific dietary need
  • change how its assembled
  • modify ingredients used
43
Q

ways to lower fat

A
  • changing to lower fat or reduced fat dairy products
  • using plain yoghurt, fromage frais instead of cream
  • use smaller amounts of stronger tasting cheese
  • choose canned fish that in water or brine rather than oil
  • swap out ice cream for sorbet
44
Q

ways to lower sugar

A
  • reduce amount of sugar in recipes when baking, normally they would taste the same with less sugar too
  • replace sugar with dried or fresh fruit
  • use sweeteners which add flavor
45
Q

ways to lower salt

A
  • make use of herbs and spices instead of salt
  • reduce amount of processed foods that you eat
  • read labels on food products and purchase ones with lower salt content
  • reduce amount of savoury food that you eat
46
Q

ways to increase fibre

A
  • incorporate extra veg into casseroles, soup, pasta or stir frys
  • use wholegrains cereal products, such as wholemeal pasta, wholemeal bread ect
  • choose breakfast cereals that are wholegrain
  • have dried fruit, nuts and seeds as snacks
47
Q

ways to change cooking method for healthier dishes

A
  • grill or oven bake instead of frying which will remove some fat
  • steam fish instead of frying
  • poach, bake or boil food so that no fat is added
  • when frying, ensure it is correct temperature so less fat is absorbed by the food
48
Q

what is energy needed for by body

A
  • keep heart beating
  • keep us warm
  • allow our muscles to work
  • make chemical reactions to happen
  • allow us to move
  • provide store of energy
49
Q

how much energy should come from protein
s

A

15%

50
Q

how much energy should come from fat

A

no more than 35%

51
Q

how much energy should come from carbohydrates

A

50%

52
Q

how does gender affect energy requirements

A

men need more energy than women because they usually are larger and have more muscle

53
Q

how does age affect energy requirement?

A

babies and young children need more energy because they are very active.

teenagers also need quite a bit of energy as they are growing

as you grow older, the amount of energy needed will reduce

54
Q

how does your activity level affect energy requirement?

A

more active you are, the more energy you need.

55
Q

how does energy requirement change for pregnant and lactating women?

A

a woman would need additional energy in the last 3 months of pregnancy or when breastfeeding

56
Q

describe what protein is

A
  • its complex chains of molecules called amino acids.
  • there are 20 different types of amino acids which have a specific function in the body
  • some amino acids are essential for both adults and children but cannot be made by the body so has to be provided through the food we eat
57
Q

what is a high biological value protein

A

food that contains all essential amino acids. it normally comes from animal products like meat, fish, dairy or poultry

  • some vegetable sources include soya, or quorn (made from mycoprotein)
58
Q

what is a low biological value protein

A

food that does not contain all essential amino acids. eg:
cereals, peas, beans, pulses, nuts and seed

59
Q

function of protein in the diet

A
  • for growth and repair
  • making enzymes
  • making hormones
  • they are a secondary source of energy, when body has used all amino acids, the remainder is burnt for energy

protein deficiency

60
Q

protein deficiency

A
  • in children growth slows or stops
  • digestive upsets are caused as enzymes are not produced
  • liver fails to function normally
  • muscles become weak so limbs are thin
61
Q

animal sources of protein

A

meat, fish, cheese, milk, eggs, gelatine

62
Q

vegetable sources of protein

A

soya beans, pulses and beans, cereal grains, nuts, quorn

63
Q

saturated fats

A

each atom is combined with 2 hydrogen atoms.

  • they are bad fats.
  • too much of this fat could lead to high cholesterol, s increased risk of coronary artery disease, diabetes and obesity
64
Q

unsaturated fats
t

A

have at least one carbon atom not surrounded by hydrogen

  • they can be monounsaturated or polyunsaturated.
  • they are soft or liquid at room temperature and have lower melting points than saturated fats
65
Q

monounsaturated fats

A

one pair of carbon atoms.

  • they are considered healthier as they help lower blood cholesterol, reduce risk of diabetes and linked with lower rate of cancer
66
Q

polyunsaturated fats

A

two or more pairs of carbon atoms which can take up more hydrogen atoms

67
Q

hydrogenation

A

adding hydrogen to oils to make them into solid fats - trans fatty acids.

transfatty acids behave like saturated fats which increase cholesterol, and are very bad for you.

68
Q

essential fatty acids

A

small unit of fat that must be supplied in the diet

  • omega 3 helps protect the heart and is found in oily fish, seeds, walnut oil and green leafy veg
  • omega 6 helps lower cholesterol in the blood and found in vegetables, fruits, grains, chicken and seeds
69
Q

functions of fat in diet

A
  • used for energy
  • form part structure of cells
  • helps insulate body
  • protects vital organs like kidneys
  • source of the fat soluble vitamins like a, d, e, and k
  • helps promote feeling of satiey
70
Q

what can excess fat lead to in diet

A
  • obesity
  • coronary heart disease
  • high bp
  • diabetes
  • strokes
71
Q

ways to reduce fat in diet

A
  • buy lean cuts of meat
  • checking fat content of products and choosing lower fat varietys
  • trimming fat from the meat
  • choosing methods of cooking that do not include adding fat
72
Q

function of carbohydrates in diet

A
  • provide body with energy for physical activity and bodily functions
  • dietary fibre that helps digestion
  • sugars sweeten and flavour the foods
73
Q

two types of sugars

A

monosaccharides and disaccharides

Monosaccharides
simple sugars (glucose, fructose, galactose)

Disaccharide
double sugars made up of two monosaccharides (lactose, maltose, sucrose)

74
Q

complex carbohydrates

A

polysaccharides like starch

75
Q

sources of sugar

A

non free sugar which is found naturally in cells of fruit and free sugar like cane sugar, syrup and the added sugar in desserts

76
Q

function of starch in diet

A
  • adds bulk to diet
  • gives feeling of fullness
  • excess is converted to fat
  • broken down slowly by digestive system to provide energy
77
Q

functions of dietary fibre

A
  • holds water and keeps the faeces soft and bulky
  • helps prevent various bowel disorders like constipation, appendicitis, haemorrhoids
  • can help people to control their body weight because high fibre foods are filling
  • high fibre diets are linked to lower blood cholesterol whilst reducing the risk of diabetes
78
Q

sources of fibre in diet

A

insoluble: wholemeal flour, brown rice, wholegrain breakfast cereals, fruits and veg (some)

soluble: oats, peas, beans, and lentils, most types of fruit and veg

79
Q

fat soluble vitamins

A

A, D, E, K

80
Q

vitamin A function

A
  • growth and development
  • keeps eyes healthy and enables vision in dim light
  • contains beta carotene which is an anti oxidant that could protect against cancer
  • keeps lining of digestive system, throat and lungs moist and free from infection
81
Q

itamin A sources and deficiency

A
  • difficult to fight infection, children do not grow properly
  • liver, oily fish, eggs, milk, carrots
82
Q

vitamin D function

A
  • works with calcium to build and maintain strong bones and teeth
83
Q

vitamin D deficiency and sources

A
  • rickets in children which is softening of bone, osteomalacia and osteoporosis
  • dairy products, oily fish, cereals, exposure to sunlight
84
Q

vitamin E function

A
  • for healthy cell walls and blood
  • thought to reduce the risk of developing some types of heart disease and cancer
85
Q

vitamin E deficiency and sources

A
  • deficiency is very rare
  • vegatables, oils, lettucem seeds, peanuts
86
Q

vitamin K function

A

helps blood clot

87
Q

vitamin K deficiency and source

A
  • deficiency is rare
  • cheese, liver, leafy veg, coffee

food tech (2 decks)

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