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FOOD TECHNOLOGY > principles of nutrition > Flashcards

principles of nutrition Flashcards

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1
Q

why do we need nutrients

A

to perform daily life functions

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2
Q

what are the two types of nutrients

A

micronutrients and macronutrients

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3
Q

what are micronutrients

A

vitamins and minerals

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4
Q

what are macronutrients

A

protein, fat and carbohydrates

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5
Q

sources of food with carbohydrates

A

bread, potato, biscuits, cakes etc..

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6
Q

what are some sources of fat

A

dairy, seeds, avocado, sausage, nuts etc…

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7
Q

foods with protein

A

eggs, nuts, seeds, fish, dairy, meat

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8
Q

nutrients of starchy food

A

protein
calcium
iron
B vitamins
dietary fibre

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9
Q

why is sugar empty calories

A

It gives energy but no nutritional value

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10
Q

what happens if diet is low in carbs

A

blood sugar level will fall

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11
Q

effects of low blood sugar

A

hunger, diziness and weakness

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12
Q

what happens if diet is high in carbs

A

extra sugar and fat is stored in the liver and muscles as energy

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13
Q

what are the effects of eating a high carb diet

A

weight gain , obesity, risk of heart disease and type 2 diabetes

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14
Q

what are slow release carbohydrates

A

starchy foods, which provide slow steady release of glucose energy

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15
Q

what are fast release carbohydrates

A

sugary foods, causes high and lows in blood sugar levels and causes less stable energy levels

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16
Q

what are the 2 types of sugars

A

extrinsic sugars and intrinsic sugars

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17
Q

what are extrinsic sugars

A

sugar which is added to foods

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18
Q

what are intrinsic sugars

A

sugar which is naturally in foods

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19
Q

how much sugar should 4-6 year olds eat a day

A

19g of added sugar

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20
Q

how much sugar should 7-10 year olds eat a day

A

24g of added sugar

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21
Q

how much sugar should 11-18 year olds eat a day

A

30g of added sugar

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22
Q

what is GI

A

ranking of carbs based on effect of blood glucose levels.

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23
Q

what does low GI levels mean

A

food absorbed slowly

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24
Q

what does high GI levels mean

A

food absorbed quickly

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25
Q

what is dietary fibre

A

insoluble fibre

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26
Q

why do we need dietary fibre

A

healthy bowels
prevents constipation, haemorrhoids
prevents diabetes, cancers
lowers risk of coronary heart disease
fuller for longer
consistent blood sugar levels

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27
Q

effects of eating too much fibre

A

bloated, stomach cramps
diarrhoea
affected mineral absorption

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28
Q

how much dietary fibre 2-5 year olds need

A

15g

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29
Q

how much dietary fibre 5-11 year olds need

A

20g

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30
Q

how much dietary fibre 11-16 year olds need

A

25g

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31
Q

how much dietary fibre 16 + year olds need

A

30g

32
Q

what are the 2 types of dietary fibres

A

soluble and insoluble fibre

33
Q

why do we need protein

A

growth
repair
maintanence
secondary energy source

34
Q

two sources of protein

A

animal sources - HBV
plant sources - LBV

35
Q

animal sources of protein

A

meat, poultry, fish, eggs, dairy

36
Q

plant sources of protein

A

seeds, nuts, legumes, grains, soya products, quorn

37
Q

what are the essential amino acids

A

leucine, lysine, trypotophan, valine, arginine, glutamine

38
Q

how is nutritional value of protein measured

A

amount of essential amino acids it has

39
Q

how much protein do 1-3 year olds need

A

15g

40
Q

how much protein do 4-6 year olds need

A

20g

41
Q

how much protein do 7 -10 year olds need

A

28g

42
Q

how much protein do 11-14 year olds need

A

42g

43
Q

how much protein do 15-18 year olds need

A

55g

44
Q

how much protein do 19-50 year olds need

A

55g

45
Q

how much protein do 50+ plus year olds need

A

53g

46
Q

what does amount of protein needed depend on

A

weight, age and health

47
Q

effects of protein deficiency

A

wasting and shrinkage of muscle tissue
oedema - build of fluids in feet
slow growth in children
anaemia
kwashiorkor

48
Q

effects of diet high in fat

A

obesity, weight gain and type 2 diabetes

49
Q

why we need fat

A

insulation and body warmth
protects vital organs
carrier of fat soluble vitamins
hormone production
has essential fats which body can’t make

50
Q

what are the 2 types of fat

A

saturated (unhealthy)
unsaturated (healthy)

51
Q

what does the amount of water we need depend on

A

body size
diet
climate
metabolism
activity levels

52
Q

functions of water

A

transporting nutrients in blood
removing waste products
regulating body temp
aiding digestion and preventing constipation
acts as lubricant and shock absorber

53
Q

what happens if you don’t have enough water

A

dehydration

54
Q

symptoms of dehydration

A

thirstiness
dry mouth
tired
loss of concentration
headaches

55
Q

what happens if you have too much water

A

hyponatremia

56
Q

how much water do we need daily

A

6-8 glasses of water a day

57
Q

symptoms of fat deficiency

A

depression
night blindness
dry, brittle hair and skin and nails

58
Q

function of vitamin A

A

maintenance of normal vision and normal iron metabolism

59
Q

sources of Vitamin A

A

liver, whole milk, green leafy veg, carrots and margarine

60
Q

function of vitamin D

A

absorption of calcium and maintenance and strength of bones and teeth

61
Q

sources of Vitamin D

A

oily fish, meat, eggs, fortified breakfast cereals and margarine

62
Q

function of Vitamin E

A

antioxidant that helps protect cell membranes and maintains healthy skin and eyes

63
Q

sources of Vitamin E

A

sunflower oils, nuts, seeds and wheatgerm

64
Q

function of Vitamin K

A

normal clotting of blood

65
Q

sources of vitamin K

A

green leafy veg, cheese, bacon and liver

66
Q

fat soluble vitamins

A

A,D,E,K

67
Q

to maximise vitamin retention :

A

prepare foods quickly just before serving
use less boiling water to cook
use cooking liquid to make sauces
avoid lots of cutting of veg
avoid cooking water soluble vitamins in water
avoid cooking fat soluble vitamins in fat

68
Q

why we need dietary fibre

A

keep bowels healthy
prevents constipation
prevent diabetes and some cancers
feel fuller for longer so less temptation to snack
constant blood sugar levels

69
Q

if you eat too much fibre

A

feel bloated
stomach cramps
flatulence
diarrhoea

70
Q

types of dietary fibre

A

soluble and insoluble

71
Q

why we need protein

A

growth, repair and maintenance of good health

72
Q

effects of protein deficiency

A

anaemia, slow growth in children, oedema, kwashiorkor

73
Q

symptoms of kwashiorkor

A

pot belly, failure to grow hair, brittle hair and maybe death

74
Q

why we need fat

A

insulation and body warmth
protects vital organs
carrier for fat soluble vitamins

75
Q

protein complementation

A

combing two LBV proteins to get HBV protein

76
Q

example of protein complementation

A

baked beans on toast, pita and hummus, dhal and chapati

FOOD TECHNOLOGY (7 decks)

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