Nutrition COPY COPY Flashcards
Why do we eat food/
To give us a feeling of fullness The social aspect To get goodness out of it To prevent illness To keep us occupied
What goodness do we get from food
Strong bones and teeth Energy Growth Prevent constipation General good health
Macro nutrients
Our bodies need these in large amounts. They are too big to be absorbed by the body so they must be broken down. Protein, fats and carbohydrates.
Micro nutrients
Our bodies need these in small amounts. They are small enough to be absorbed by the body once eaten. Minerals and vitamins
Protein structure What is protein made of? What are aminos acids joined by?
Proteins are made up of amino acids 🎾⚽️🏐🏀🏉🏈⚾️🥎 Amino acids are joined together with peptide links
High biological value protein
Contains all essential amino acids. Essential amino acids are the amino acids the body needs but cannot make so must get them food. Normally come from animal foods
Low biological value protein
Do not all essential amino acids. Normally come from vegetable foods.
High biological value Low biological value
High biological value ⬇️. Low biological value ⬇️ Meat, fish,eggs and cheese. Peas,beans,nuts and pasta 🥩 🍣 🥚 🧀 🍲 🥫 🥜 🍝
Biological functions of protein
Growth. Repair of worn out or damaged cells. Production of hormones, enzymes and antibiotics. Gives us energy and heats our body.
Classification and sources of fats. Saturated fats. Unsaturated fats
Milk,cheese,meat,butter. Oil,oily fish,nuts,seeds
Biological functions of fats
Gives our bodies heat and energy. A layer of fat in the skin insulates our body keeping us warm. Delicate organs in the body like the heart and kidneys are protected by a layer of fat.
How much fat do you need.
Adults no more than 70 grams of fat daily. 20g of saturated fat. Unsaturated fats such as olive oil are better for our health than saturated fats such as butter.
Too much fat in the diet What happens? What disease?
Overweight and obesity. Too much fat can cause heart disease
How to reduce fat intake
Grill,bake,boil or microwave instead of frying. Cut visible fats off meat. Use low fat food. Cut down on fatty foods like chocolate,crisps,chips etc..
Classification and sources
Sugar. Starch. Fiber Honey, Potatoes, Brown bread, Fruit and Pasta,rice. Whole meal pasta, Ice cream. and bread. Rice,nuts,seeds,fruit and vegetable skins
Fiber
Fiber provides heat and energy Fibre rich foods fill you up Fibre helps prevents constipation and other bowel problems
How to increase fibre intake
Eat more whole meal stuff instead of white Eat high fibre breakfast cereals e.g. porridge Eat more fruits and vegetables Eat more nuts and seeds
Sugar
Too much sugar can cause dental decay and disease and obesity
Fibre
Fibre and boules
Fibre
what percentage of Ireland don’t eat enough fibre?
high in fibre how many grams?
low in fibre how many grams?
Water soluble liquids vitamins Fat soluble vitamins
Vitamin b
Functions?
Sources?
Deficiency diseases?
Vitamin C
Functions?
Sources?
Deficiency diseases?
Preventing loss of vitamins c
Vitamin d
Functions
Sources
Deficiency diseases
Functions
Sources
Deficiency diseases
Functionsgrowth, healthy eyes, healthy skin, healthy lining tissue in the nose and throat etc
Sources equals fish liver or oil, oily fish, eggs, milk and carrots
Deficiency diseases equals slouch grey lining of tissue and throat become dry and irritated and night blindness
Vitamin K
Functions
Sources
Deficiency diseases
Vitamin e
Functions
Sources?
Deficiency diseases?
Functions equals acts on an accidental which I thought to re-do use to appearance of again to in doings of cancer and chronologic heart disease
Iron
Functions
Deficiency diseases
good sources Sources that need vitamins c
Red meat and out full. How mail bread, green vegetables, cereals, eggs, oily fish
Deficiency disease
Functions?
Sources?
Deficiency diseases?
Functions equals to build strong bones and teeth
Sources equals milk, cheese, yoghurt, tinned fish
Deficiency diseases Ricketts, osteoporosis, tooth decay
Functions?
Sources?
Deficiency?
Functions?
Sources?
Deficiency diseases?
Functions?
Sources?
Deficiency?
Functions equals Controls water balance in the body
Sources equals table salt, bacon, cheese, crisps, tuc biscuits
DEfficiency equals muscular cramps
Functions
Sources
Deficiency
Functions equals works with the calcium for strong bones and teeth
Sources equals milk, fish, cheese and eggs
Deficiency equals rare
