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Food Preparation and Nutrition > Nutrition - macronutrients > Flashcards

Nutrition - macronutrients Flashcards

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1
Q

What are nutrients?

A

Chemicals that are needed for life and nourishment

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2
Q

What are macronutrients?

A

Nutrients needed in large amounts

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3
Q

What are the three macronutrients?

A

Fat, protein, carbohydrates

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4
Q

What are micronutrients?

A

Nutrients needed in small amounts

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5
Q

What are the two categories of micronutrient?

A

Vitamins and minerals

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6
Q

When we eat carbohydrates what do they get broken down into?

A

Glucose

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7
Q

What organ is glucose absorbed through?

A

Small intestine

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8
Q

What organ produces insulin?

A

Pancreas

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9
Q

What does insulin do?

A

Enable us to absorb glucose

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10
Q

How many calories are in one gram of carbohydrate?

A

3.75kCal

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11
Q

What fraction of the diet should come from starchy carbohydrates?

A

1/3

One third

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12
Q

What is the main function of carbohydrates?

A

To provide energy

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13
Q

What are simple carbohydrates more commonly known as?

A

Sugars

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14
Q

What illnesses can be linked to a high sugar diet?

A 
Obesity
Type 2 diabetes
Heart disease
Cancer
Tooth decay
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15
Q

What type of tissue stores excess energy in the form of fat?

A

Adipose tissue

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16
Q

What type of carbohydrates provide slow release energy?

A

Starchy carbohydrates

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17
Q

What are intrinsic sugars?

A

Natural sugars found in foods e.g. fruits and vegetables

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18
Q

What are extrinsic sugars?

A

Sugars added to foods

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19
Q

What type of macronutrient is fibre?

A

Carbohydrate

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20
Q

What are the three types of carbohydrate?

A

Starchy, sugars and fibre

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21
Q

What is insoluble fibre?

A

Fibre that does not get broken down in our bodies

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22
Q

What is soluble fibre?

A

Fibre that gets broken down in our bodies

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23
Q

What system does fibre support?

A

Digestive

24
Q

What illnesses can a diet high in fibre help avoid?

A 
Constipation
Haemorrhoids
Diverticulosis
Type 2 diabetes
Cancer
Coronary heart disease
25
Q

What illness can you experience if you eat too much fibre?

A

Stomach cramps
Flatulence (farting)
Diarrhoea

26
Q

How many grams of fibre should people older than 16 eat each day?

A

30g

27
Q

What foods are good sources of insoluble fibre?

A 
Wholegrain cereals
Wholemeal bread
Bran
Nuts
Corn
Oats
Fruits and vegetables (especially the skin)
28
Q

What foods are good sources of soluble fibre?

A 
Oats
Barley
Rye
Beans and peas
Fruits
Root vegetables
29
Q

What does soluble fibre do?

A

Bulk out faeces (poo)

30
Q

What does insoluble fibre do?

A

Clears out bowels as it is not broken down

31
Q

what is protein needed for?

A

Growth and repair of the body

32
Q

How many calories are in each gram of protein?

A

4kCal per 1g

33
Q

What does hbv protein mean?

A

Come from an animal source

Provides all essential amino acids

34
Q

What does lbv protein mean?

A

Comes from a plant source

Does not provide all essential amino acids

35
Q

What are essential amino acids?

A

The amino acids our body cannot produce so must be eaten

36
Q

Name the eight essential amino acids adults need

A 
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
37
Q

How many grams of protein do people over the age of 15 need a day?

A

55g

38
Q

What illnesses can protein deficiency cause?

A

Wasting and shrinking of muscle tissue
Odema
Slow growth
Kwasiorkor

39
Q

What does the term complementary proteins mean?

A

Eating two or more LBV proteins together so together they provide all essential amino acids

40
Q

What types of fat should we cut down?

A

Saturated

Trans fats

41
Q

What is the function of fat?

A

Insulation and body warmth
Protection of vital organs
Carrier of fat soluble vitamins (A,D,E,K)
Hormone production

42
Q

What are the two categories of fat?

A

Saturated

Unsaturated

43
Q

What are the two types of unsaturated fat?

A

Monounsaturated

Polyunsaturated

44
Q

Why is saturated fat bad?

A

Raises blood cholesterol

Increases risk of coronary heart disease

45
Q

Give three examples of saturated fat

A 
Lard
Butter
Full fat dairy products
Visible fat on meat
Processed meats e.g. sausages, burgers
Pastries, cakes and biscuits
46
Q

What are trans fats?

A

Vegetables which have been processed to make them hard (adding hydrogen known as hydrogenation)

47
Q

Why do food manufacturers use trans fats?

A

Increased shelf life

Improved flavour

48
Q

What foods are monounsaturated fats found in?

A 
Rapeseed oil
Olive oil
Almonds
Hazelnuts
Peanuts
Avocado
49
Q

What foods are polyunsaturated fats found in?

A 
Sunflower, soya, corn and sesame oils
Wholegrains
seeds
Nuts
Fruits
Vegetables
50
Q

What are omega 3 and omega 6?

A

Types of polyunsaturated fats

51
Q

What are the benefits to omega 3?

A

Prevent blood clots
Promote heart health (regulating rhythm and heart attack survival rate)
Prevent depression
Eye development in infants

52
Q

What foods are good sources of omega 3?

A

Fish e.g. salmon, mackerel, trout, herring and sardines
Walnuts
Walnut, soya and rapeseed oil

53
Q

How many grams of fat should a man eat a day?

A

95g

54
Q

How many grams of fat should a woman eat a day?

A

70g

55
Q

What is cholesterol?

A

Waxy substance that is carried in our blood

56
Q

What type of cholesterol is bad?

A

LDL (low density lipoproteins)

57
Q

What is atherosclerosis?

A

Build up in your arteries

Food Preparation and Nutrition (17 decks)

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