Nutrition and health Flashcards
what is protein made of
long amino acid chains
what are essential amino acids and how many do we need
8 Amino acids your body cant make, only obtained from food
Functions of protein
growth and repair of body cells
makes hormones
how many kcal’s does 1 gram of protein provide
4kcal per 1 gram
what % of total daily energy intake should protein be
20%
how many grams of protein do males and females need
male = 55g female = 45g
what is HBV and give examples
foods containing all 8 essential amino acids mainly from animal products
give an example of plant based HBV foods
soya, quinoa
what is LBV
Foods lacking one or more essential amino acid
what is protein complementation and give an example
combining LBV protein foods to form a HBV meal for example beans on toast, hummus on bread.
for which type of people is protein complementation important
vegans and vegetarians
what are the three protein alternatives
soya
quinoa
Mycoprotein (fungus grown similar to yeast)
what does a protein deficiency cause
Kwashiorkor - poor growth and hair loss
what does excess protein cause
harmfull to kindeys and liver (protein broken down there)
Function of fat in the body
Keeps body warm
Provide fat soluble vitamins
how much energy does 1 gram of fat give
9 kcal for 1 g
what % of our daily energy should come from fat
30%
what is invisible fat
fat we cant see because it was used to make the product
what are some sources of fat
ghee butter oily fish full fat yogurt cakes veg oil avo nuts
what is the chemical name for fat and why
triglyceride
made up of 3 fatty acids attached to one glycerol part
characteristics of saturated fat and give eg
single carbon bond
solid at room temp
generally found in animal products
ice cream, red meat, lard, coconut oil, palm oil
how many grams of fat do females and males need daily
male = 30g
female 20g
characteristics of unsaturated fat
- double carbon bond + a bend/curve in chain (explaining why unsat fat is liquid at room temp)
- lower in cholesterol than sat fat
what are the two types of unsaturated fat and give sources
monounsaturated = single double bond e.g nuts, avo polyunsaturated = 2 or more double bonds e.g oil
explain cholesterol
found in saturated food
fatty substance found in blood
can build up in arteries
what does excess fat cause
weight gain
increased blood pressure
heart disease
what does a deficiency of fat cause
feeling cold
hair loss
weight loss
what are the essential fatty acids and where are they found
Omega 3 and 6
oily fish
seeds
what do CBH do
provide energy
what are the two groups of CBH’s
simple and complexed cbh
explain how simple sugar gives a burst of energy
simple sugars are absorbed quickly into the blood stream providing quick energy
what are the two groups of sugar and give sources
Monosaccharide = glucose & fructose - fruits Disaccharide = surcose, lactose, maltose
what do artificial sweeteners do
add sweetness to flavour food without increasing the energy content
what are hidden sugars
found in foods you wouldn’t expect sugar to be found
examples of starches
starch, glycogen, pectin
what % of daily energy intake should come from CBH
50%
what is dietary fibre
can only be absorbed by small intestine and is resistant to digestive system
what is insoluble and soluble fibre
insoluble = does NOT dissolve in water which reduces risk of constipation soluble = absorbs water and swell in digestive system e.g oats
what does a deficiency in CBH cause
constipation
what does excess CBH cause
bloating
what are the fat soluble vitamins
A D E K
What vitamins are antioxidants
A C E
what are the water soluble vitamins
B1 ,2, 12, folic acid, vit c
what is Vit A needed for and name the deficiency
vision
night blindness
what is Vit D needed for, state a symptom and name the deficiency
helps absorb calcium
soft bones
rickets
what is Vit E needed for and name the deficiency
antioxidant to protect body against free radicals
weakened immune system
what is Vit K needed for
blood clots
what is Vit B1 and 2 needed for, state a symptom and name the deficiency
releases energy from food
muscle weekness
beri beri (cause heart failure)
what is Vit C needed for, state a symptom and name the deficiency
repair of joints
joint pain
scurvy (gum disease)
what is Vit B12 needed for, state a symptom and name the deficiency
release energy from food
numbness in hands
anaemia (lack of rbc to carry o2)
how to reduce loss of water sol vitamins when cooking food
- blanching, steaming, microwaving
- dont leave veg in water - vit will dissolve
- once veg exposed to air it looses vit c, so prepare just before you need them
Calcium:
function
source
excess
deficiency
Calcium:
- builds strong bones
- milk, cheese, leafy greens
- increase risk of kidney stones
- rickets & osteoporosis
Iron:
function
source
excess
deficiency
Iron:
- form haemoglobin
- meat, leafy greens
- too much is toxic causing nausea
- anemia
Sodium:
function
source
excess
deficiency
Sodium:
- Controls body water content
- found in most food
- increase bp
- muscle cramps
Phosphorus:
function
source
excess
deficiency
Phosphorus:
- healthy bones
- meat, fish dairy
- take calcium from your bones to balance blood
- painful bones
Floride:
function
source
excess
deficiency
Floride:
strengthens teeth
dental prod
Toxic
tooth decay
what is dehydration
when the body looses more water than taken in
function of water
cools body
removes waste
digestion
what temp should a fridge be
below 5`c
what temp should a freezer be
-18 `c
what is the danger zone
5-65 degrees c
what do yeatsts, moulds and bacteria need to grow
food
moisture
warmth
time
what is salmonella
type of food poisoning bacteria, sometimes on uncooked meat
what is e-coli
food poisoning bacteria associated with uncooked meat
what is campylobacter
contaminated poultry
describe the storing order of a fridge top to bottom
top: ready to eat foods (dairy prod)
left overs or packaged foods
bottom: raw meat, poultry, fish
shelve: salad veg
whats the difference between use by and best before date
use by = unsafe to eat after this date
best before = relate sensory quality of the food