Section 1: Food, Nutrition and Health Flashcards
What are examples of macronutrients?
Proteins, fats and carbohydrates
What are proteins needed for?
Growth, repair and maintenance
What foods can we find protein in?
meat, fish, dairy, nuts, seeds and beans
What are proteins made up of?
amino acids
What are the two biological values of proteins?
High biological and Low biological
What are High biological value proteins?
-contain all essential amino acids
-mainly found in animal sources (meat, fish, poultry)
What are soya beans and quinoa examples of?
plant-based HBV protein foods
What are Low biological value proteins?
-contain only some of essential amino acids
-only found in plant sources (peas, lentils, most beans)
What is protein complementation?
When we don’t have enough HBV, we have to combine different LBV proteins to get all essential amino acids
What is an example of protein complementation?
hummus and pitta
beans on toast
How much protein should an average male and female consume in a day?
55g male
45g female
Which group of people require more protein than the average person?
-growing children
-physically active people for growth and repair
-pregnant women to help the baby grow
-breastfeeding women
What can an excess of proteins cause?
pressure and strain on the organs which is dangerous
What can a protein deficiency cause?
-stunted growth
-poor condition of hair, skin and nails
-wounds don’t heal as quicksand people are at a risk of catching infections
-oedema and kwashiorkor
What are examples of alternative proteins?
beans, lentils, nuts and eggs
What is soya?
-plant based HBV protein source
-can be eaten whole but also used to make tofu and TVP and soya milk
What is TVP?
Textured Vegetable Protein
-made from soya flour that is used to make a dough that has a meat-like texture
-can be made into burgers, sausages and ready-made meals
What is Mycoprotein?
-traditionally made from mushroom-like-fungus and egg white
-in replacement of chicken and is available as chunks
What is tofu?
-made by curdling soya milk
-can be soft or firm depending on what it is being used for (desserts or stir fry)
Why do our bodies need fat?
-provide energy
-source of fat soluble vitamins (A, D, E and K)
-insulation
-bodies use fat to make cholesterol which is needed for cell membranes
What are fats made up of?
fatty acids and glycerol in form of triglycerides
What are fatty acid chains made up of?
carbon and hydrogen that can be saturated or unsaturated
What are saturated fats?
They are unhealthy fats that are usually solid at room temperature and tend to come from animal sources (can come from plant sources like coconut butter)
What can too much saturated fat in a diet do?
increase cholesterol levels in the blood which can increase the risk of coronary heart disease
What are unsaturated fats?
healthier fats that are usually soft or liquid at room temperature and come from vegetable sources that are high in fat. can be monounsaturated or polyunsaturated
What are monounsaturated fats?
fats containing one c=c double bond in carbon chains that are found in foods like olive oil, almonds, peanut butter and avocados
What are polyunsaturated fats?
fats containing more than one c=c double bond and are found in foods like sesame oil, soybean oil, seeds and oily fish
How much fat should we have in our diet?
no more than 35% of our diet per day
no more than 11% of saturated fat
What is the recommended amount of fat an average adult should consume a day?
70g with a maximum of 20g of saturated fat
What can an excess of fat lead to?
-weight gain
-obesity which may lead to diabetes
-increased blood cholesterol levels
-stroke, heat attack, CHD
What can a fat deficient lead to?
-less fat soluble vitamins which can lead to vitamin deficiency
-weight loss
-less insulation so you become cold faster
-thinner layer of fat under skin to protect body from knocks
What are the two types of carbohydrates?
Sugar- e.g glucose and fructose can be found in foods naturally or can be added during the manufacturing process
Starch- found in foods like potatoes, bread, pasta, rice and fruit and veg
What nutrients do starchy foods contain?
B vitamins, iron and calcium
Wholegrain starch foods have a really high fibre content
What does our body do when we eat carbohydrate-based foods
breaks down the sugar and starch into glucose which is absorbed into the blood and used for energy
What are simple carbohydrates divided into?
monosaccharides and disaccharides
What are monosaccharides?
most basic sugar molecules e.g glucose and fructose
What are disaccharides?
made up of two monosaccharides e.g sucrose is made up of glucose and fructose
How does the body digest simple carbohydrates?
rapidly, making blood sugar levels rise quickly and providing a short burst of energy
What are complex carbohydrates?
polysaccharides which are made up of lots of monosaccharides joined together
How do complex carbohydrates digest?
they take longer than simple ones so they gradually increase blood sugar levels and provide a slow and steady release of energy
What does the glycemic Index show?
How carbs affect blood sugar levels
How are High GI foods digested?
quickly and cause a rapid rise in blood sugar levels
high GI foods include white bread, pasta, rice
How are Low GI foods digested?
slowly and cause a gradual rise in blood sugar levels
low GI foods include whole-wheat bread, pasta, brown rice, peaches and porridge
Hw much of our energy should come from carbohydrates?
50% of our food energy ideally from starchy foods and natural sugars
How much of our diet should free sugars make up?
no more than 5%
What can an excess of carbohydrates lead to?
-extra carbohydrates are converted into fat
-too much sugar can lead to tooth decay
-simple carbohydrates are quickly digested and so can cause a rapid surge in blood sugar levels, if this fluctuates too quickly it can lead to the development of type 2 diabetes
What can a carbohydrate deficiency lead to?
-blood sugar levels drop which can cause hunger, dizziness and tiredness because our bodies have less energy than needed
-bodies start to use up fat in our body and protein which causes us to lose muscle and become weaker
What are examples of micronutrients?
Vitamins, minerals and trace elements
What are vitamins?
organic compounds that keep us alive and well
What are fat soluble vitamins?
vitamins that are found in fatty foods
What is Vitamin A needed for?
-good eyesight
-grow a healthy immune system and skin
-antioxidant
What is the main source of Vitamin A?
retinol which is found in liver, butter, oily fish and eggs but can also be made from carotene
What can too much and too little Vitamin A cause?
too much- weaken bones
too little- night blindness, weaker immune system, stunted growth
How much vitamin A does the NHS recommend per day?
men- 0.7g
women- 0.6g
What is Vitamin D needed for?
helps the body absorb minerals including calcium which helps develop healthy teeth and bones
Where is vitamin D found?
oily fishy, egg yolks, and is also produced when the skin is exposed to sunlight
What can too much and too little of Vitamin D lead to?
too much- makes you absorb too much calcium which can lead to kidney damage
too little- bone diseases like rickets
How much Vitamin D does the NHS recommend per day?
0.01mg
What is Vitamin E needed for?
it keeps the skin and eyes healthy as well as improving our immune system as an antioxidant
Where can Vitamin E be found in?
leafy greens, broccoli, nuts, vegetable oils and wheat germ
What can too much or too little of Vitamin E lead to?
too much- interferes with blood clotting, nausea and blurred vision
too little- weak muscles and problems with sight
How much Vitamin E does the NHS recommend per day?
men- 4mg
women- 3mg
What is Vitamin K used for?
helps clot blood, heal wounds and maintain our immune system and bones
Where is Vitamin K found in?
leafy greens, cereals and vegetable oils plus some meats and dairy foods
What can too little of Vitamin K lead to?
it is very rare in adults but it can cause uncontrolled bleeding in newborns
How much Vitamin K does the NHS recommend daily?
0.0001mg for every kg of body weight
What happens to any fat soluble vitamins that aren’t used up?
they are stored in fat tissue for future use
What are water soluble vitamins?
Vitamins that dissolve in water for example B vitamins and vitamin C
What is the function of, the sources of and the problems of having too little of B1 vitamins?
function- helps nervous system and with energy release
sources- bread, pasta, rice, peas, eggs, liver
problems- tiredness, weak muscles and beriberi
What is the function of, the sources of and the problems of having too little of B2 vitamins?
function- helps with energy release and repair of tissues
sources- milks, eggs, cheese, leafy greens
problems- dry skin, sore throat, sores around mouth
What is the function of, the sources of and the problems of having too little of B3 vitamins?
functions- helps with energy release and maintaining healthy nervous system and skin
sources- wheat, nuts, meat and fish
problems- pellagra (causes fatigue, depression and memory loss)
What is the function of, the sources of and the problems of having too little of B9 vitamins?
function- growth and healthy babies and works with B12 to make red blood cells
sources- liver, peas and leafy greens
problems- anaemia, tiredness, weak muscles, mouth sores
What is the function of, the sources of and the problems of having too little of B12 vitamins?
function- helps nervous system and works with B9 to make red blood cells
sources- milk, eggs, meat, fish
problems- tiredness, nerve damage if extreme case
What is the function of, the sources of and the problems of having too little of Vitamin C?
function- protects body from infection and allergies, keeps blood vessels healthy and heals wounds
sources- citrus fruits, tomatoes, strawberries
problems- anaemia, scurvy, increased risk of cancer
What can an excess of water soluble vitamins cause?
stomach pain and diarrhoea
How must you prepare fruit and veg and why?
prepare carefully
- dont expose to air for too long
-dont leave to Stan in water as vitamins can dissolve in water
-dont cook for too long
this is because fruit and veg will start to lose their vitamin c
What are free radicals and how do our bodies protect us from them?
They are chemicals that we encounter everyday that are able to damage our body’s cells leading to cancer and heart disease. Antioxidants which are found in fruits and veg protect our bodies from them.
What are minerals?
chemical elements that our bodies need in small amounts for example calcium, iron, sodium and phosphorus
What is calcium needed for?
strong bones, teeth and healthy nerves and muscles and blood clotting
Which foods contain calcium?
milk, cheese, tofu, sesame seeds
What can having too much or too little calcium do?
too much- stored in organs which can lea to kidney stones
too little- rickets, osteoporosis because bones become weaker
What is iron needed for?
to form part of haemoglobin which gives red blood cells their colour
Which foods contain iron?
dark green veg and meat (kidney and liver especially)
What can too much or too little of iron cause?
too much- it is toxic and can cause stomach pains, nausea and constipation
too little- anaemia
What is sodium needed for?
controls bodys water content and helps our nerves and muscles function
Which foods contain sodium?
most foods do and some people add it to food (salt)
What can too much or too little of sodium do?
too much- high blood pressure and heart disease
too little- nausea and muscle cramps
What is phosphorous needed for?
healthy bones and teeth
Which foods contain phosphorus?
protein-rich foods
What can too much or too little of phosphorus do?
too much- makes it harder to absorb calcium
too little- weak muscles and painful bones
What is fluoride and which foods can it be found in?
trace mineral that strengthens our teeth, hardens tooth enamel and helps prevent tooth decay
it can be found in fish, tea, fluorided water and dental products
What can too much or too little of fluoride cause?
too much- it is toxic and can lead to brown coloured teeth, bone problems and cancer
too little- weak teeth and enamel which leads to tooth decay
What is iodine and which foods can it be found in?
trace mineral that makes some hormones used by the body
it can be found in seafood, dairy and veg
What can too much or too little of iodine cause?
goitre in neck and complications in newborns
What is fibre, what is it needed for and what can it be found in?
it is a non starch polysaccharide (NSP) that helps food move through the digestive system. it can be found in veg, fruit and fruit juice, wholegrain foods and lentils or beans
What can a lack of fibre lead to?
constipation, bowel and colon cancer, heart diseases and high blood pressure
How much fibre does the NHS recommend daily?
30g for adults but children need less as it can stop people from eating enough nutrients due to the fullness it gives
Why do our bodies need water?
to eliminate waste, control body temperature and aid digestion
What can dehydration or overhydration cause?
dehydration- slower reactions, blood to thicken making it harder to pump through body
overhydration- headaches, confusion, dilutes concentration of nutrients in blood
What does the eat well guide say about out different portions of food groups?
-fruits and veg should make up 1/3 of diet
-starchy carbohydrates should make up 1/3
-aim to eat 2 portions of fish per week
- drink 6 to 8 glasses of fluid daily
- eat less sugary foods
What are the nutritional needs of a 2-5 year old?
- small and frequent meals to give energy
-300ml milk per day
-variety of foods
What are the nutritional needs of a 5-12 year old?
- need more than adults
-foods high in sugar should be eaten infrequently
-families should eat healthily together
What are the nutritional needs of a teenager?
-balanced diet according to eat well guide
-boys tend to need more protein than girls
-teen girls need more iron as it needs to be replaced after periods
What are the nutritional needs of the elderly?
- cut down on saturated fats to reduce risk of diseases like CHD
- similar to younger adults
-vitamin b12 to prevent memory loss
What is a healthy BMI for adults?
between 18.5 to 25
What are the causes and health problems of obesity?
It is caused when a person consumes more calories than they burn off by eating foods high in fat and sugar.
It can cause high blood pressure and high cholesterol increasing the risk of CHD and strokes. Type 2 diabetes. Cancer, Breathing difficulties and tiredness.
What is CHD, what is it caused by and what are the health problems associated with it?
It is when the coronary arteries are blocked by fatty deposits and is caused by eating too much unsaturated fats, smoking and being physically inactive.
It can cause a squeezing pain in your chest (angina), blood clots that prevent blood flow to the heart which can cause heart attacks
What is diabetes, what is it caused by and what are the heath problems associated with it?
Type 2 is when the body resists insulin and is caused by bee ng overweight or obese and eating excessive sugar.
It can cause poor eyesight, limb numbness, kidney failure and cardiovascular diseases. More urine passed.
What does rickets cause?
pain in the bones that increases the chances of fracturing bones and can cause physical deformities like bowed legs
What is anemia?
anemia can be caused by iron deficiency. people with anemia have a reduced amount of blood cells.
What are the causes of anemia?
-not eating enough iron rich foods
-women lose iron during periods
-pregnant women lose to iron to their baby during pregnancy
What are the health problems to do with anaemia?
-tiredness
-pale complexion
-heart palpitations
-headaches
-abnormal fingernails
What is osteoporosis?
It is a bone diseases that weaken the bones and makes them brittle. It is common in older people because bone density is naturally lost with age.
What causes tooth decay?
build up off plaque that contains lots of bacteria and creates acids that destroy tooth enamel
What is BMR and different factors that affect this?
Basal Metabolic Rate which is the smallest amount of energy needed to stay alive
Age (decreases with age) , Gender (women need less) , Weight and height and exercise (more muscle = higher BMR)
What is PAL?
Physical activity level to measure how active you are. Higher activity level= Higher PAL
What do BMR x PAL give?
daily energy requirement
What is the energy value of 1g of the macronutrients fat, protein and carbohydrate?
fat- 9kcal
protein- 4kcal
carbohydrates- 4kcal
How do you reduce your sugar, salt and saturated fat intake?
sugar- fewer sugary condiments, use less sugar when baking
salt- create your own sauces and stocks, use seasonings other than salt to add flavour
saturated fat- use low fat spreads and veggie oil, eat lean cuts of meal and bake or grill instead of frying
How can you increase fibre intake?
Go for wholemeal bread, flour and pasta. Include more beans, lentils and veg in meals. keep skin on potatoes.
What are good portion sizes for meat and veg?
one portion of meat- size of palm
veg- size of fist
What are good meal ideas for different age groups?
children- baked fishcakes for protein, mashed potatoes for healthier alternative than chips
teens- grilled chicken breast for protein, spinach for iron
elderly- sweet potato for healthy eyes (vit A), lentil stew for protein and fibre
What are alternatives to milk-based ingredients for lactose intolerant people?
soya or almond milk
lactose free alternatives
What is coeliac disease?
When a person can not eat gluten and so has to avoid wheat, barley and rye.
What are alternatives for people with coeliac disease?
alternative flours such as coconut, tapioca and rice flours
What are the different branches of vegetarians?
Pescatarians, Lacto-ovo, Lacto, vegans
What should people with diabetes avoid?
adding sugar
What should people with diabetes eat?
natural sweeteners, or low GI foods like brown rice or quinoa because they are digested slowly and gradually raise blood sugar levels.
