Nutrition and Physical Exercise and Health Flashcards
What is a balanced diet?
When all the food groups are in the correct amount with nutrient dense foods meeting energy needs and correct nutrients to maintain health
What nutrients are required in larger amounts?
Macronutrients
What are the 3 macronutrients?
Carbs
Protein
Fats
What are the 2 different types of carbs?
Simple which is fast release and complex which is slow release
What type of carb is fibre?
Complex carb which contains cellulose which is not digestable
What occurs in the body when fibre is consumed?
The cellulose absorbs water which increases the volume of faeces in the body. The muscles of the gut then push against the bulk and force food along
What is the role of protein in the body?
Growth and repair with chains of amino acids
What is the difference between essential amino acids and non essential?
Essential must be taken in by food as the body makes non essential aa.
What is fats needed for in the body?
Energy, insulation, cell membranes, hormones
What does fats help the body absorb?
Vitamins A, D and E
What are the differences of saturated and unsaturated fats?
Saturated is animal source
Unsaturated is plant source
What nutrients are required in smaller amounts?
Micronutrients
What are the examples of micronutrients?
Vitamins. Minerals and Water
What are examples of some minerals?
Iron, Calcium and Sodium
How much water is recommended per day?
2 litres
What is water essential for?
Chemical reactions, cell cytoplasm, transport (blood), remove waste (urine), control temp (sweat), joints (synovial fluid)
What does RI stand for?
Reference intake
What is reference intake based on?
Average amounts for an average adult
Where is reference intake used?
Food labelling to show percentage of RI for nutrients in food
What is energy needed for?
Support body functions and physical activity
What body functions is energy needed for?
Basal metabolic rate, heart beat and digestive system
What does the amount of energy depend on?
Age
Sex
Level of Daily Activity
How is excess energy stored?
Fat around the organs
What BMI is classified as obese?
A BMI of 30+
What is a healthy bmi?
20-24
What is the waist size of an unhealthy male?
94 cm+
What is the waist size of an unhealthy female?
80 cm+
What do you have more chances of developing with obesity?
High Cholesterol
High Blood Pressure
Type 2 diabetes
Coronary heart disease
Stroke
What can the strain on hips obesity causes cause?
Joint problems and osteoarthritis
What sleeping problem can obesity cause?
Sleep apnoea with breathing problems
What organ can be badly impacted by obesity?
Gallbladder
How many macronutrients should you have a day?
100mg or more
How many micronutrients should you have per day?
Less than 100mg
What is a mineral?
An inorganic element that the body cannot make
What minerals are required in large amounts?
Calcium, sodium and potassium
What minerals are required in smaller amounts?
Iron, Chromium and zinc
How do you monitor iron, calcium and sodium levels?
Blood tests
How much irons should men intake per day?
65-180ug / eat 8.7mg per day
How much iron should women intake per day?
30-170ug / eat 14.8mg per day
What oxygen carrying pigments does iron make?
Haemoglobin (RBC) and Myoglobin (muscles)
What 3 other things is iron needed for in the body? RIM
For normal energy metabolism (respiration)
For metabolism of drugs and foreign substances which need removed from body
Immune system function
What foods contain iron?
Red meat, fish, grains, nuts, seeds, spinach and broccoli
What can the deficiency of iron cause?
Anaemia
Symptoms of anaemia?
Tiredness, lack of energy, pale, headaches and shortness of breath
Why is an anaemic person lack energy?
Reduced O2 to cells for respiration so less ATP
What is an anaemic person pale?
Lack of oxyhaemoglobin in blood capillaries near skin
What people are more susceptible to anaemia?
Vegans and vegetarians
How do you solve anaemia?
Iron tablets and Vit C
How do you solve severe anaemia?
Intravenous
How is iron lost every day?
Shedding of cells lining of the illium into faeces
Females lose some in menstruation
How is iron replaced?
Absorption from duodenum which requires vit C
How much calcium is needed per day?
700mg per day
What is calcium needed for?
Formation of bones and teeth, blood clotting, nerve function and muscle contraction
Where can you gain calcium?
Milk, Cheese, yoghurt, green veg, tofu, sardines and white bread
What is the deficiency in calcium called?
Hypocalcaemia which reduces bone mass
What can calcium deficiency lead to?
Osteoarthritis and nerve damage
How do organs regulate calcium?
Loss or gain from kidneys, intestine and bones
Why must calcium be carefully controlled?
Cardiac arrest can occur
Where is calcium regulated in body?
99% bones
1% blood bound to the protein albumen
What hormone is released when calcium is low?
Parathyroid hormone
Where is parathyroid hormone secreted from?
Parathyroid glands
How does PTH increase calcium levels?
Stimulates release from bones
How does PTH impact kidneys?
Increases amount reabsorbed
What does PTH do to enzymes activity level?
Increases so more active form of vit D produced
What vitamin increases absorbed of calcium?
Vitamin D
What hormone is released when calcium levels are high?
Calcitonin
Where is Calcitonin produced from?
Thyroid
What does calcitonin inhibit?
The release of calcium from bones
How does calcitonin impact kidneys?
Increases calcium excreted by the kidneys
How much sodium should a person intake per day?
2.4g per day
What is sodium needed for? TWAM
Acid/Base balance
Water and ion balance
Muscle contraction
Transmission of Nervous Impulses
How do you get sodium?
Table salt and processed foods
What can deficiency in sodium cause?
Hyponatremia
What are the symptoms of low sodium levels?
Low blood pressure
Shock
Irregular heart beat
Dehydration
How is severe and non severe sodium deficiency treated?
Intravenous OR salt tablets
How is sodium absorbed?
From food and drink by ileum
How is sodium lost?
Urine and Sweat
What hormone regulates sodium?
Adolsterone, ADH and ANP
What are vitamins?
Organic compounds required in tiny amounts
How are most vitamins gained?
Taken in by food
What are water soluble vitamins?
Vitamins that must be replaced every day in diet
Examples of water soluble vitamins?
Vitamin B complex and Vitamin C
What are fat soluble vitamins?
They are stored in the liver and fatty tissues
Do fat soluble vitamins need replaced everyday in diet?
No
Examples of fat soluble vitamins?
Vitamins A, D, E and K
How are vitamin levels monitored?
Blood tests
How much vitamin D should you have a day?
4-5 ug per litre blood / eat 10ug/day
What is Vitamin D needed for?
For absorption of calcium to strengthen bones and teeth
What does Vit D prevent the loos off?
Calcium at kidneys
How do you gain vitamin D?
Oily fish
Liver
Eggs
Milk
How can Vit D be made in body?
Made in skin from cholesterol when exposed to sunlight
What condition does vit D deficiency lead to?
Rickets
What is the condition with vit D deficiency where bones become soft and fragile?
Osteomalacia
What can rickets cause?
Bowed legs and nerve/muscle damage
How is vitamin D deficiency treated?
Tablets supplements and dietary advice
Who is more prone to vitamin D deficiency?
Those confined to indoors or who wear body covering for religious reasons
What is vitamin B1 also known as?
Thiamine
What is thiamine needed for?
Release of energy from food and nerve function
How is thiamine gained through food?
Potatoes
Bread
Eggs
What can a deficiency in vit B1 cause?
Beri Beri (nervous system disease)
What is vitamin B2 also known as?
Riboflavin
What is riboflavin needed for?
Release of energy from food, skin, digestive tract, red blood cells
How do you gain vitamin B2?
Meat
Wheat
Eggs
What can a deficiency in vitamin B2 lead to?
Aribofalvinosis (skin lesions, mouth ulcers)
What is vitamin B3 also known as?
Niacin
What is niacin needed for?
Release of energy from food
Skin
Nerve function
What can vitamin B3 deficiency lead to?
Pellegra - vomiting, diarrhoea, depression
What is vitamin B6 also known as?
Pyridoxine
What is pyridoxine needed for?
Haemoglobin
Amino acids metabolism
Examples of food which contains vitamin B6?
Chicken
Eggs
Vegetable
What can a deficiency in pyridoxine lead to?
Tiredness
Numbness
Tingling hands and feet
What is vitamin B9 also known as?
Folic acid
What is folic acid needed for?
RBC
Spinal cord formation in embryo
How do you gain vitamin B9?
Broccoli
Liver
Sprouts
Chick Peas
What conditions can a deficiency in folic acid lead to?
Folate deficiency anaemia (lack RBC)
Neural Tube defects eg spina bifida
What is vitamin B12 also known as?
Cobalamin
What is cobalamin needed for?
RBC/ nervous system
How do you gain vitamin B12?
Milk
Meat
Salmon
Cheese
What occurs if you are deficient in vitamin B12?
Pernicious anaemia (vegans), extreme tiredness and lack of energy
What occurs if you are deficient in vitamin B12?
Pernicious anaemia (vegans), extreme tiredness and lack of energy
What is Vitamin E?
Fat soluble antioxidant
Why do you need vitamin E?
immune system
Red blood cells
Eyes and skin
What can vitamin E deficiency lead to?
Nerve and muscle damage
Weakened immune system
How do you treat vitamin E deficiency?
Tablet supplements and dietary advice
How are B vitamins regulated?
By absorption from small intestines
How is Vitamin C regulated?
Absorption from the small intestines, tissue transport and the amount excreted and reabsorbed by the kidneys
What organ controls vitamin E?
Liver controls conc and stores and excretes it
What vitamin is actually a hormone?
Vitamin D
What % of vitamin D is made where?
90% made in skin
10% made in diet
How long can vitamin D remain inactive in the body for?
2-3 weeks
How is vitamin D converted to active form?
By an enzyme
Where do babies (0 to 2) get all their nutrition?
Breast or formula milk
What supplement do bottle fed babies need?
Vitamin D for bone growth
What do babies from 6months need energy and nutrients for in particular?
Calcium (bone growth)
Iron (haemoglobin)
Why do children aged 2-12 need energy and nutrients?
Rapid growth and increased physical activity?
What supplement and how much does a child aged 2-12 need?
Vitamin D, 10ug per day supplement
When should a child change to semi-skimmed milk?
6-12 years
How much higher % of protein do teenagers need than children?
50%
What is peak bone mass?
The point at which bones reach maximum strength and density
How does adults energy needs compare to teenagers?
Much less as they grow less and it depends on activity level
What kind of meals do older people need?
Nutrient dense meals (low sugar, low far but high fibre)
Why do older people also need vit D supplement?
Prevent osteoporosis
What do older people need for brain health?
Vit B12
Folic Acid
Omega 3 fatty acids
What do older people need to protect against CHD?
Omega 3 fatty acids
Unsaturated fats
SOluble fibre
What sort of carbohydrates should diabetics eat?
Complex
Why should diabetics consume complex carbs?
The digest slowly so sugar is gradually absorbed into the blood
What foods should diabetics eat to avoid excess weight gain?
Low sugar foods
Low fat foods
How many more kJ do pregnant woman need for baby first 3 months pregnancy?
1000
How much folic acid do they need for 12 weeks?
40010 ug per day
What should pregnant women avoid too much of?
Vitamin A
Why should pregnant women avoid too much vitamin A?
Can cause eye, skull, heart defects
What is bio availability?
The amount a nutrient absorbed from the diet into the blood
How would you describe water soluble vitamins?
Dissolve in water and are easily destroyed or washed away during storage or food prep
Where can fat soluble vitamins be stored?
Liver and fatty tissue
What is cholesterol?
Fatty substance known as lipid
What organ makes cholesterol and from what?
Liver from saturated fats
How much cholesterol is needed?
Tiny amounts
What is cholesterol needed for?
Build and maintain cell membranes
Makes bile salts (digest fats)
What hormone does cholesterol make?
Steroid hormones such as testosterone and oestrogen
How do cholesterol carried in blood?
It is insoluble so carried by lipoproteins
What does low density, LDL do?
Carriers cholesterol from the liver to cells that need it
Where does excess cholesterol do with LDL?
Builds up on artery walls and causes CHD
What does high density, HDL do?
Carry cholesterol away from cells to the liver which it is passed as body waste
What are the stages of heart disease?
Liver makes more cholesterol if a lot of saturated fat in diet
More LDL cholesterol in blood
Cholesterol builds up on wall of coronary arteries
Hardens into plaque
Narrows CA and increase chance of blood clot
Reduce blood flow to heart muscle
Starved of O2
Heart muscle dies
Heart attack
Artery leading to brain = stroke
What is the plaque that forms also known as?
atherosclerosis
What is a quick way to test cholesterol?
Blood from finger pin prick into a dipstick and results immediately
What is the disadvantage of quickly testing cholesterol?
May be influenced by what a person has eaten in last few hours
What is another way to test cholesterol?
Fasting blood test for 12hours
What can you see about cholesterol with blood test?
Total Cholesterol
LDL chol
HDL chol
Triglycerides
What are fats other than cholesterol in the blood?
Triglycerides
What are the advantages of cholesterol fasting blood test?
More accurate and more info
What is the condition for high cholesterol?
Hypercholesterolemia
What causes high cholesterol?
Genetics
High saturated fats
Lack exercise
Diabetes
High B.P
Obesity
What does high cholesterol increase the risk of?
Atherosclerosis
Heart disease
Stroke
How can your diet change to lower cholesterol levels?
Diet in low saturated fats and high in polyunsaturated fats
Soluble fibres
What is the condition for low cholesterol levels?
Hypocholesterolemia
What causes low cholesterol?
A sudden change in diet or physical activity
What medications can cause low cholesterol?
Statins
What can low cholesterol increase the risk of?
Cancers
Stroke
Anxiety
Depression
What enzyme regulated cholesterol?
HMG-CoA reductase
How many deaths per year are as a result of obesity?
3 million worldwide
How many premature deaths per year in UK?
1 in 10
How much active play per day should a toddler have?
180 minutes
What exercise should a child have a day?
60 minutes of moderate to vigorous exercise
How much exercise should an adult (19-64) havea week?
150 minutes of moderate to vigourous exercise
What type of exercise should an adult do over several days?
Running
Jogging
Cycling
Swimming
What should an adult do 2 times a week?
Muscle strenghtening such as weights or yoga
What exercise should older people get a week?
150 minutes of moderate aerobic activity
What does exercise lower the risk of?
CHD
Stroke
Type 2 Diabetes
Cancer
Early death
What does exercise reduce risk of with regards to mental health?
Depression, anxiety and stress as it improves social contact
What does exercise strengthen to reduce risk of damage?
Ligaments, tendons, muscles and bones of muscular skeletal system
How does exercise help co-ordination?
Improves flexibility which gives a greater range of movement
How does exercise reduce risk of obesity?
Expends excess energy so less is stored as fat
How does exercise benefit the cardiovascular system?
Strengthens heart muscle and increases cardiac output
Increases cardiac output delivers more blood carrying O2 and glucose for respiration
Lowers resting pulse rate and reduce recovery time
Lowers blood pressure
How does exercise effect the respiratory system?
Cells respire faster
More O2 is required and more CO2 is produced
Breathing rate and depth increases
Increase rate of gas exchange
Increase lung capacity
What type of drug is alcohol?
Depressant
How much is one UK unit of alcohol?
10ml or 8g of pure alcohol
How many units in one small shot of spirits?
1 unit
How many units in glass of wine?
1.5 units
How many units in one pint of beer/lager/cider?
2 units
What is the recommended alcohol intake?
No more than 14 units a week spread over 3 or more days
How much alcohol should men drink a day?
No more than 4 to 5 units
How much alcohol should women drink a day?
No more than 2-3 units
What is a risk of binge drinking?
Alcohol poisoning which causes the body to collapse
