principles of nutrition Flashcards
why do we need nutrients
to perform daily life functions
what are the two types of nutrients
micronutrients and macronutrients
what are micronutrients
vitamins and minerals
what are macronutrients
protein, fat and carbohydrates
sources of food with carbohydrates
bread, potato, biscuits, cakes etc..
what are some sources of fat
dairy, seeds, avocado, sausage, nuts etc…
foods with protein
eggs, nuts, seeds, fish, dairy, meat
nutrients of starchy food
protein
calcium
iron
B vitamins
dietary fibre
why is sugar empty calories
It gives energy but no nutritional value
what happens if diet is low in carbs
blood sugar level will fall
effects of low blood sugar
hunger, diziness and weakness
what happens if diet is high in carbs
extra sugar and fat is stored in the liver and muscles as energy
what are the effects of eating a high carb diet
weight gain , obesity, risk of heart disease and type 2 diabetes
what are slow release carbohydrates
starchy foods, which provide slow steady release of glucose energy
what are fast release carbohydrates
sugary foods, causes high and lows in blood sugar levels and causes less stable energy levels
what are the 2 types of sugars
extrinsic sugars and intrinsic sugars
what are extrinsic sugars
sugar which is added to foods
what are intrinsic sugars
sugar which is naturally in foods
how much sugar should 4-6 year olds eat a day
19g of added sugar
how much sugar should 7-10 year olds eat a day
24g of added sugar
how much sugar should 11-18 year olds eat a day
30g of added sugar
what is GI
ranking of carbs based on effect of blood glucose levels.
what does low GI levels mean
food absorbed slowly
what does high GI levels mean
food absorbed quickly
what is dietary fibre
insoluble fibre
why do we need dietary fibre
healthy bowels
prevents constipation, haemorrhoids
prevents diabetes, cancers
lowers risk of coronary heart disease
fuller for longer
consistent blood sugar levels
effects of eating too much fibre
bloated, stomach cramps
diarrhoea
affected mineral absorption
how much dietary fibre 2-5 year olds need
15g
how much dietary fibre 5-11 year olds need
20g
how much dietary fibre 11-16 year olds need
25g
how much dietary fibre 16 + year olds need
30g
what are the 2 types of dietary fibres
soluble and insoluble fibre
why do we need protein
growth
repair
maintanence
secondary energy source
two sources of protein
animal sources - HBV
plant sources - LBV
animal sources of protein
meat, poultry, fish, eggs, dairy
plant sources of protein
seeds, nuts, legumes, grains, soya products, quorn
what are the essential amino acids
leucine, lysine, trypotophan, valine, arginine, glutamine
how is nutritional value of protein measured
amount of essential amino acids it has
how much protein do 1-3 year olds need
15g
how much protein do 4-6 year olds need
20g
how much protein do 7 -10 year olds need
28g
how much protein do 11-14 year olds need
42g
how much protein do 15-18 year olds need
55g
how much protein do 19-50 year olds need
55g
how much protein do 50+ plus year olds need
53g
what does amount of protein needed depend on
weight, age and health
effects of protein deficiency
wasting and shrinkage of muscle tissue
oedema - build of fluids in feet
slow growth in children
anaemia
kwashiorkor
effects of diet high in fat
obesity, weight gain and type 2 diabetes
why we need fat
insulation and body warmth
protects vital organs
carrier of fat soluble vitamins
hormone production
has essential fats which body can’t make
what are the 2 types of fat
saturated (unhealthy)
unsaturated (healthy)
what does the amount of water we need depend on
body size
diet
climate
metabolism
activity levels
functions of water
transporting nutrients in blood
removing waste products
regulating body temp
aiding digestion and preventing constipation
acts as lubricant and shock absorber
what happens if you don’t have enough water
dehydration
symptoms of dehydration
thirstiness
dry mouth
tired
loss of concentration
headaches
what happens if you have too much water
hyponatremia
how much water do we need daily
6-8 glasses of water a day
symptoms of fat deficiency
depression
night blindness
dry, brittle hair and skin and nails
function of vitamin A
maintenance of normal vision and normal iron metabolism
sources of Vitamin A
liver, whole milk, green leafy veg, carrots and margarine
function of vitamin D
absorption of calcium and maintenance and strength of bones and teeth
sources of Vitamin D
oily fish, meat, eggs, fortified breakfast cereals and margarine
function of Vitamin E
antioxidant that helps protect cell membranes and maintains healthy skin and eyes
sources of Vitamin E
sunflower oils, nuts, seeds and wheatgerm
function of Vitamin K
normal clotting of blood
sources of vitamin K
green leafy veg, cheese, bacon and liver
fat soluble vitamins
A,D,E,K
to maximise vitamin retention :
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
why we need dietary fibre
keep bowels healthy
prevents constipation
prevent diabetes and some cancers
feel fuller for longer so less temptation to snack
constant blood sugar levels
if you eat too much fibre
feel bloated
stomach cramps
flatulence
diarrhoea
types of dietary fibre
soluble and insoluble
why we need protein
growth, repair and maintenance of good health
effects of protein deficiency
anaemia, slow growth in children, oedema, kwashiorkor
symptoms of kwashiorkor
pot belly, failure to grow hair, brittle hair and maybe death
why we need fat
insulation and body warmth
protects vital organs
carrier for fat soluble vitamins
protein complementation
combing two LBV proteins to get HBV protein
example of protein complementation
baked beans on toast, pita and hummus, dhal and chapati
