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Food and Nutrition - HOME ECONOMICS > Nutrition and Health > Flashcards

Nutrition and Health Flashcards

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1
Q

What are the functions of protein?

A
  • helps you grow
  • repairs body if damaged
  • maintains body to keep it working well
  • gives body energy
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2
Q

What are Proteins?

A

Proteins are very big molecules and are made of smaller units called amino acids.

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3
Q

Define High Biological Value

A

Protein foods that contain all the essential among acids are said to be HBV.

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4
Q

Define Low Biological Value

A

Protein foods that are missing one or more essential amino acids are said to have LBV.

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5
Q

Sources of HBV?

A

Milk, meat, eggs, fish, cheese

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6
Q

Sources of LBV?

A

Nuts and seeds, cereals, pulses and beans.

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7
Q

Where is ovalbumin found?

A

Egg white

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8
Q

Where is gluten found?

A

Wheat

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9
Q

Where is collagen found?

A

Meat

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10
Q

Where is caseinogen found?

A

Cheese

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11
Q

Where is lactoglubin found?

A

Milk

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12
Q

What happens to extra protein if it is not used?

A

It is stored as fat.

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13
Q

What happens if a child doesn’t have enough protein?

A
  • stop growing
  • hair becomes thin
  • cannot digest food
  • have diarrhoea
  • infections
  • thin and weak
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14
Q

What happens if a adult doesn’t have enough protein?

A
  • become thin
  • internal organs become weak
  • hair and skin becomes dry
  • they get oedema
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15
Q

What is fat molecules chemically known as?

A

Triglyceride

  • 1 part glycerol
  • 3 part fatty acid
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16
Q

Why we need fat?

A
  • stored as energy

- stored under skin as adipose tissue which is insulating and protects bones

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17
Q

What happens if fat is not soluble?

A

If it gets oxidised with free radicals, it will get deposited in arteries - leading to fatty plague and heart attack

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18
Q

What happens if there is too much fat?

A
  • obese
  • cholesterol
  • heart attack
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19
Q

What happens if there is too little fat?

A
  • thin bones are easily breakable

- slow growth rate

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20
Q

What is the chemical name for Simple sugars ?

A

Monosaccharides

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21
Q

What is the chemical name for double sugars?

A

Diasaccharides

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22
Q

What is the chemical name for complex sugars?

A

Polysaccharides

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23
Q

Name the individual sugars in monosaccharides ( simple sugars) and the foods that supply them

A
  • Fructose ( from plant juices, honey, fruits)
  • Glucose (vegetables, fruits, sugar used in cooking)
  • Galactose ( milk)
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24
Q

Double sugars:

How is sucrose made and what foods supply them?

A

Unit of glucose and fructose

-found in sugar cane, brown/caster/granulated sugar

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25
Q

Double sugars:

How is Lactose made and what foods supply them?

A

Unit of glucose and galactose

- found in milk and some milk products like yoghurt

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26
Q

Double sugars:

How is Maltose made and what foods supply them?

A

Unit of glucose and glucose

- found in cereal plants, barley, malted drinks

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27
Q

Give five examples of complex sugars

A

Starch, Dietary fibre, pectin, Dextrin, Glycogen

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28
Q

What is starch broken down to suturing digestion?

A

Glucose

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29
Q

What is the function of Starch?

A

It is the main energy source for plants.

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30
Q

What is the main function of NSP- dietary fibre?

A

It gives plants its structure.

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31
Q

What is the function of pectin?

A

It forms a gel in jams - it helps it set

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32
Q

What does dextrin do?

A

It is formed during baking and toasting of starch products.

It is broken down during digestion to glucose units and used for energy in body.

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33
Q

How does glycogen form and how is it stored?

A

Formed in the body in the liver from the digestion of carbohydrates and stored in liver and muscles as a supply of energy.

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34
Q

How much carbs should be we eating?

A

1/3 of the eatwell plate

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35
Q

Too much carbohydrates ?

A

If we don’t use up the nearby , body stores the excess energy as Adipose Tissue under skin.

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36
Q

Define supplements

A

Something that is taken in a tablet form to supplement your diet.

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37
Q

Define fortification

A

Adding nutrients to products where It has been lost during processing .

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38
Q

Give three example do fortified products with what minerals and vitamins they have been fortified with

A

Margarine - fortified with Vit A D E K

Flour - fortified with iron and calcium

Breakfasts cereals- fortified with B vitamins, Zinc Calcium

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39
Q

Methods of conserving Vit C?

A
  • serve immediately
  • use the water which has Vit c in it as a sauce
  • don’t over cook it
  • steam it so that it isn’t in contact with water and doesn’t not lead to vitamins being dissolved
  • boil it with as little water as possible
  • cut into big chunks
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40
Q

What are the water soluble vitamins?

A

VITAMIN B AND C, which dissolve in to water

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41
Q

What B vitamins are involved ?

A

B1, B2 , B3, B5, B6, B9, B12

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42
Q

Function of B1

A

Helps release energy from carbohydrates
Helps body grow
Helps nerves work

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43
Q

Sources of b1

A

Cereal, wheat, rice, egg, milk , diary

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44
Q

Deficiency if B1?

A

Beri- beri

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45
Q

B1- effects of processing and cooking?

A

They can be easily destroyed by heat and dissolves in water.

46
Q

Function of B2

A

Helps release energy from carbs, fat and protein

47
Q

Sources of B2

A

Cereal, wheat, rice, egg, milk , diary

48
Q

B2 deficiency?

A
  • dry and cracking of skin,nose and around mouth
  • swollen tongue
  • tiredness , failure to grow
49
Q

B2: effects of processing and heating to light?

A

Damaged by exposure to light

50
Q

Functions of b3

A
  • helps release needy from food

- lower levels of fat in blood

51
Q

Sources of B3?

A

Cereal, wheat, rice, egg, milk , diary

52
Q

B3 deficiency ?

A

Pellagra - diarrhoea, dermantis

53
Q

Functions of B5?

A

Helped release energy from food

54
Q

Sources of B5?

A

A wide range of food

55
Q

B5 deficiency?

A

rare to get

56
Q

Functions of B6?

A
  • helps body use protein, fat and carbs
57
Q

Sources of B6 ?

A

Found in small amount but in a wide range of food

- wholegrain cereal, germ, yeast

58
Q

B6 deficiency?

A
  • headaches
  • anaemia
  • skin problem
59
Q

Effects of cooking and processing - B6?

A

Can be destroyed with cooking

60
Q

Functions of B9

A
  • helps body use protein
  • makes DNA in body cell , when they divide to make more cells( mostly in bone marrow and cells lining the digestive system)
61
Q

Sources of B9?

A

Leafy greens, liver, potato, fruit, whole grain cereals

62
Q

Deficiency in B9?

A
  • not enough nutrients being absorbed because the cells in the digestive system are not dividing properly
  • lead to cells in fine marrow not dividing well so rbc are very large -> megaloblastic anaemia
  • pregnant women need lot of folic acid to stop deformity in baby’s spine - spine bafilda
63
Q

Effects of processing and cooking - B6?

A
  • less sensitive to heat than other b vitamins but will get destroyed
  • folic acid more stacks when cooking and in digestive system, so more,likely to be absorbed in body.
64
Q

Function of B12?

A
  • forms a protective layer around nerve cell - works better

- correct production of new cell

65
Q

Sources of B12?

A
  • liver, animal meat, milk, diary,
66
Q

B12 deficiency?

A
  • leads to nerves not working well -> memory loss, paralysis , confusion
  • pernicious anaemia - stops B12 being absorbed
67
Q

Functions of Vit C?

A
  • absorb iron in food
  • production of protein collagen ( in connective tissue , binds body cells)
  • antioxidant - portent body from polluting chemicals,
68
Q

Sources of Vit C?

A
  • fruit and veg( black current )
  • liver
  • fresh milk
69
Q

Vit C deficiency?

A
  • rare but seen in elderly and children who have very little fruit and veg
  • anaemia develops even if so,some has slight deficiency because iron is important
  • scurvy
    SYMPTOMS:
    poor wound healing
    tiredness
70
Q

B12: effects of processing and cooking?

A
  • Vit C destroyed by heat and Oxygen

- water soluble

71
Q

What’s re the fat soluble vitamins?

A

A, D , E , K

72
Q

What is the function of Vit A?

A
  • helped body grow
  • main lining of throat, digestive system, helps keep lungs moist
  • skin - healthy
  • antioxidant
  • helps with good sight( see in the dark/ dim light)
73
Q

What are the sources of Vit A?

A
  • found as retinal in animal food( dairy, fish, liver)

- found as carotene in plant food( leafy veg, plum)

74
Q

Deficiency of Vit A?

A
  • children don’t grow well
  • hard to fight infections
  • night blindness or blindness altogether

BUT TOO MUCH VIT A IS POISONOUS

75
Q

Function of Vitamin D?

A
  • controls amount of calcium absorbed in body
  • helps develop strong healthy bones and teeth. It is important that the bones reach peak bone mass in children so they will be strong.
76
Q

Sources of Vit D?

A
  • liver, oil fish, cheese , milk, egg

- most from exposure to sunlight

77
Q

Vit D deficiency?

A
  • bones and teeth not strong enough
  • Rickets - bendy bones
  • osteoporosis- bones get weaker in elderly
78
Q

Functions of Vitamin E?

A
  • antioxidant
  • keeps cell walls in body healthy
  • reduces risk of heart disease and cancer
79
Q

Sources of Vit E?

A
  • veg oil, lettuce, grass, peanut, wheat germ oil
80
Q

Vit E deficiency ?

A

RARE

81
Q

Functions of Vitamin K?

A
  • helps bloody clot e.g when we have injury , the blood will cloth and will be repaired to stop loosing too much blood
82
Q

Sources of Vit k?

A
  • plants and animal food

- leafy veg, cheese, bacon , asparagus

83
Q

Vit k deficiency?

A
  • rare in adult , but in newborns

- dose of Vit k given immediately to newborn by injections e.g

84
Q

How much minerals are needed by adults?

A

Adults require quantities between 1mg and 100 mg per day.

E.g calcium, iron, phosphorus, potassium

85
Q

How much trace elements are needed?

A

Adults need in quantities of less than 1 mg per day.

E.g Fluoride, iodine, cobalt

86
Q

What is the function of calcium?

A
  • normal growth in children
  • makes bones and teeth stronger
  • helps blood cloth after injury
  • muscle and nerves work well
87
Q

Sources of calcium?

A
  • dairy, cereal, seed, nuts, veg
88
Q

Calcium deficiency?

A
  • peak bone mass- strong bones reaches during childhood
  • weak bones
  • preg woman will have weak bones and teeth if there isn’t enough in diet as it is used for baby
  • blood won’t clot well and so muscles and nerve don’t work well. Condition : tetany ( muscles become rigid )
89
Q

Function of iron?

A
  • makes haemoglobin in to take o2 around body
90
Q

Sources of Iron?

A
  • red meat, liver, cocoa, lentil , bread, cereal , veg
91
Q

Iron deficiency?

A

Anaemia - tired, weak, pale, split nails

92
Q

Function of sodium?

A
  • helps control amount of water in body
  • helps use energy
  • controls nerves and muscles
93
Q

Sources of sodium?

A
  • salt - sodium chloride : used for prep, serving, packaging ( tins)
  • sodium also found in sodium bicarbonate- helps rise
  • additive -> monosodium glutamate
94
Q

Sodium deficiency?

A
  • muscle cramps ( doing sports in hot conditions)
  • can be lost if someone has sickness or diarrhoea

TOO MUCH ?

  • high blood pressure
  • can damage kidney especially in babies and children
95
Q

Function to fluoride?

A
  • strength of bones and enamel of teeth
96
Q

Sources of fluoride?

A
  • sea water fish, tea, water supplies
97
Q

Deficiency of Fluoride?

A
  • teeth will develop cavities
98
Q

Function of iodine?

A
  • makes thyroid hormones in the thyroid gland in neck

- controls ( rate at which chemical reactions in happen)

99
Q

Sources of iodine?

A
  • sea food,

- milk , dairy food

100
Q

Iodine deficiency?

A
  • tired, lethargic ( lazy)

- goitre lump in neck ( the thyroid gland swells up)

101
Q

Jobs of Water in body?

A
  • part of most chemical reactions
  • found in body fluid
  • controls body temp
  • gets rid of waste - urine and faeces
  • keeps lungs most and healthy
  • helps absorb nutrients
  • keeps conc on blood
102
Q

How much water should we drink?

A

1.75 to 2 L a day

Dependant on - climate and physical activity and exercise.

103
Q

Too much water?

A
  • water intoxication

- liver can’t work very fast as the bloody is too diluted

104
Q

What happens if there isn’t enough ?

A 
Dehydration
Headache
Overheating
Wrinkled skin
Conc urine
105
Q

What is fibre known as?

A

NSP

Non starch polysaccharide

106
Q

What are the two things fibre includes?

A
  • cellulose - found some, leaves , stalks

- pectin - found in fruit and makes jam set

107
Q

How much fibre required?

A
  • adults : 18-30g

- children need much less , as too much can make them full up so they won’t get enough vitamins, energy and minerals.

108
Q

Why body needs fibre?

A
  • needed to get rid of solid waste by making it soft and bulky
  • makes you full up
  • reduces cholesterol
109
Q

Not enough fibre?

A
  • causes constipation which causes lining of intestine to be damaged and irritated
  • > leading to diverticular disease
  • > increase risk on cancer in intestine - bowel
110
Q

What are the 8 dietary guidelines?

A
  • base your meals on starchy food
  • eat lots of fruit and veg
  • eat more fish
  • cut down on saturated fat
  • cut down on sugar
  • try to eat less salt
  • drink plenty of water
  • do not skip breakfast
111
Q

Why is a balance diet important?

A
  • enables you to grow
  • enables to fight disease
  • enables you to be active, alert, and to concentrate

Food and Nutrition - HOME ECONOMICS (6 decks)

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