Section 1 - Food, nutrition and health Flashcards
Protein function
Growth, repair, maintenance
Protein main sources
Meat, fish, dairy products, nuts, seeds and beans
LBV
A protein that is missing one or more essential amino acid
HBV
A protein thaqt contains all of the essential amino acids
Protein complementation
Combining LBV foods to get all the essential amino acids eg pitta and hummus.
Average male protein
55g per day
Average female protein
45g per day
Protein excess effects
Pressure and strain on liver and kidneys
Protein deficiency effects
Slowed growth
Bad hair, nail and skin condition
Weakened immune system
Less nutrients taken in by the body
Oedema
Kwashiorkor
Protein alternatives
Soya
Mycoprotein
TVP(textured veg protein)
Tofu
Fats function
Energy source
Fat-soluble vitams
Warmth
Protection
Cholesterol production
Triglecerides
Glycerol and 3 fatty acids
Fatty acid chains are made of
carbon and hydrogen
Saturated fatty acids only have
single C-C bonds
Unsaturated fatty acids have at least
1 C=C double bond
Saturated fats are classed as
unhealthy fats
Saturated fats state at food temperature
Generally solid
Saturated fats sources
Meats, butter, cheese
too much saturated fat in the diet leads to
Increased cholesterol levels, increased risk of coronary heart disease
Unsaturated fats are classed as
healthier fats
Unsaturated fats state at room temp
Generally soft or liquid
Unsaturated fats sources
Veg sources which are high in fat: flax seeds and peanuts
Veg oils
Unsaturated fats can be
monounsaturated or polyunsaturated
Monounsaturated fats contain
one C=C double bond in their carbon chain
Polyunsaturated fats contain
More than one C=C double bond.
Monounsaturated fats are found in
Olive oil
Almonds
Peanut butter
Avocados
Polyunsaturated fats are found in
sesame oil
Soybean oil
Seeds
Oily fish
Fat daily percentage of food energy
35%, no more than 11% from saturated fats
Average adult should consume
70g of fat per day, maximum 20g saturated fat
Fat excess effects
Weight gain
Obesity
Type-2 diabetes
Saturated fats -> High cholesterol, blood pressure, risk of stroke and heart attacks
Fat defiency effects
lack of fat soluble vitamins A,D,E,K
Weight loss if there is a lack of carbs
Less insulation
Less protection
Carbohydrates function
provide energy for the body
carbohydrates are found in two types:
Sugar and starch
Sugars sources
Fruits, cakes, sweets, drinks
Sugars are often refferred to as
empty calories
Starches are found in
Potatoes, bread, pasta, rice and cereals
Starchy food contain nutrients such as
B vitamins, iron and calcium
Wholegrain starch foods have high
fibre content
When we eat starch or sugar it is broken down into
glucose and used for energy
Simple carbohydrates(sugars) can be split into
Monosaccharides and disaccharides
Monosaccharides are
the most basic sugar molecules
Disaccharides are
made up of two monosaccharides
Monosaccharides examples
Glucose and fructose
Dissacharides example
Sucrose which is made up of glucose and fructose
Complex carbohydrates such as starch are
polysaccharides
Polysaccharides are made up of
Lots of monosaccharides joined together
Simple carbs are digested
rapidly
Complex carbs are digested
slowly
Simple carbs make blood sugar levels
rise quickly givign a short burst of energy
Complex carbs make blood sugar levels
Gradually increase and provide a slow steady release of energy
The glyceamic index shows
how fast carbohydrates affec tblood sugar levels
High GI foods
Digest quickly and cause a rapid rise in blood sugar levels
Low GI foods
Digest slowly and cause a gradual rise in blood sugar levels
High GI food examples
Bread, pasta, rice, watermelon
Low GI food examples
Wholwheat bread, brown rice, peaches, porridge
Percentage of food energy from carbs
50%
Added sugars should make up no more than
5%
carbohydrate excess effects
Obesity if not burned
Sugar stored as fat
Tooth decay
Type-2 diabetes
Carbohydrate deficiency
Low blood sugar levels
Hunger,dizziness, tiredness
Fat used as energy
Muscles loss if not enough fat
fat soluble vitamins are found in
fatty foods
Fat-soluble vitamins
A D E K
vitamin A functions
Eyesight
Growth
Immune system
Skin
Vitamin A sources
Food with retinol:
Liver
Butter
Oily fish
Eggs
Food with carotene:
Orange fruit and veg
Vitamin A excess
Weakened bones
High levels should be avoided during pregnancy
Vitamin A deficiency
Night blindness,
weaker immune system,
stunted growth
Vitamin A Daily intake
0.7mg for men, 0.6mg for women
Vitamin D functions
mineral absorbtion including calcium
Vitamin D sources
Oily fish
Egg yolks
Produced when skin is exposed to sunlight
Vitamin D excess
Too much calcium -> kidney damage
Vitamin D deficiency
Bone diseases ->
Osteomalacia
Rickets
Osteoporosis
Vitamin D daily intake
0.01mg per day
Vitamin E function
Skin health
Eye health
Immune system
Antioxidant
Vitamin E sources
Leafy greens
Broccoli
Nuts
veg oils
Wheat germ
Vitamin E Excess
Blood clotting interference
Nausea
Blurred vision
Vitamin E deficiency
Very rare
Weakened muscles
Problems with sight
Vitamin E daily intake
4mg for men, 4mg for women
Vitamin K function
Blood clotting
Heals wounds
Immune system
Bone health
Vitamin K sources
Leafy greens
cereals
Veg oils
Some meat and dairy
Vitamin K excess
No excessive amount
Vitamin K deficiency
extremely rare in adults
Uncontrolled bleeding in babies
Vitamin K daily intake
0.001 for every kg
Water soluble vitamins
Vitamins B and C
Water soluble vitamins aren’t
stored in the body
B vitamins
B1 thiamin
B2 riboflavin
B3 Niacin
B9 Folate
B12 Cobalamin
Vitamin C
Ascorbic acid
Vitamin B1 thiamin functions
Nervous system
Energy release from foods
Vitamin B1 thiamin sources
Bread, pasta, rice, peas, eggs, and liver
Vitamin B1 thiamin deficiency
Tiredness
Weak muscles
Beriberi(heart, blood vessels, nervous system disease)
Vitamin B2 riboflavin function
Energy release
Tissue repair
Vitamin B2 riboflavin sources
Milk
Eggs
Cheese
leafy greens
Vitamin B2 riboflavin deficiency
Dry skin
Sore throat
Mouth sores
Vitamin B3 niacin function
Energy release
Nervous system
Skin
Vitamin B3 niacin sources
Wheat
Nuts
Meat
Fish
Vitamin B3 niacin deficiency
Pellagra: a disease causing fatigue, depression, memory loss
Vitamin B9 folate functions
Growth
Healthy babies
Works with vitamin B12 to make red blood cells
Vitamin B9 folate sources
Liver,
peas,
leafy greens
Vitamin B9 folate deficiency
Anaemia
Tiredness
Weak muscles
Mouth sores
Vitamin B12 cobalamin function
Nervous system
Work with B9 to make red blood cells
Vitamin B12 cobalamin sources
Milk, eggs, meat, fish
Vitamin B12 deficiency
Tiredness
Nerve damage
Vitamin C ascorbic acid function
Protection from infection and allergies
Blood vessel health
heals wounds
Antioxidant
Vitamin C ascorbic acid sources
Citrus fruits
Tomatoes
Strawberries
Green veg
Potatoes
Vitamin C ascorbic acid deficiency
Anaemia
Scurvy(tiredness and bleeding gums)
Risk of cancer
Water-soluble vitamins excess
rare to have excess because they are lost in urine
Vitamin C ascorbic acid excess
Stomach pain
Diarrhoea
When exposed to air, fruits and veg lose
vitamin C
When left in water, fruit and veg lose
Vitamin B and C
Antioxidants
Vitamins A C E
Antioxidants function
protect us from free radicals
Free radicals
Damage our bodies cells, leading to cancer and heart disease
Minerals
Chemicals that our bodies need in small amounts
Trace elements
minerals that we need in tiny amounts
What are the minerals and trace elements we need
Calcium
Iron
Sodium
Phosphorus
Flouride
Iodine
Calcium function
Strong bones and teeth
Healthy nerves and muscles
Blood clotting
Needed in growing children
Calcium sources
Milk
Cheese
Tofu
green leafy veg
Hard water
sesame seeds
Calcium excess
rare
Increased risk of kidney stones
Calcium deficiency
Rickets and osteoporosis
Slowed blood clotting
Iron function
haemoglobin formation
iron sources
Dark green veg
Meat
iron excess
Toxic
Stomach pains
Nausea
Constipation
Possibly death
iron deficiency
Anaemia
Sodium function
Controls bodies water content
Nerves and muscles
Sodium sources
Found in any food with salt
Sodium excess
High blood pressure
Heart disease
Sodium deficiency
Nausea
Muscle cramps
Phosphorus function
Healthy bones and teeth
Phosphorus sources
Meat
Fish
Dairy
Nuts
Beans
Cereals
Phosphorus excess
Lack of calcium absorbtion
Phosphorus deficiency
Weak muscles and painful bones
Flouride function
Tooth health
Flouride sources
Fish
Tea
Toothpaste
Flouride excess
Toxic and leads to
Brown teeth
Bone problems
Cancer
Flouride deficiency
Tooth decay
Iodine function
Hormone production
Iodine sources
seafood
dairy
Veg
Iodine excess
no excessive amount
Iodine deficiency
A serious lack leads to
Goitre(neck swelling)
Complications in unborn babies
Fibre is also known as
NSP(non-starch polysaccharide)
Fibre function
helps your digestive system work
Fibre sources
Vegetables
Fruit
Wholemeal and wholegrain foods
Lentils, beans, seeds, nuts
Fibre deficiency
Constipation
Bowel and colon cancer
Heart disease
High blood pressure
Fibre daily intake
30g per day for adults. less for children
Water in the body function
Eliminate waste
Control body temperature
Aid digestion
Our body loses water by
Sweat
Breath
Urine
Faeces
Dehydration leads to
Slower reaction time and poor decision making
Thickened blood -> harder for heart to pump blood
Increase in body temperature
Overhydration leads to
Headaches
Nausea
Confusion
Affects kidney function which can be fatal
Water daily intake
2 litres, more if exercising or if hot
Fruit and veg should make up`
1/3 of daily food intake
Starchy carbs should make up
1/3 of food intake
Protein should make up
1/6 of the food intake
Dairy and fats should make up
1/6 of food intake
Total calories per day for men
2500kcal
Total calories per day for women
2000kcal
Children between 2-5 need more
Calcium
Children between 5-12 need more
Protein - growth
Carbohydrates and fats - More physical activity
Calcium and vitamin D - For healthy teeth and bones
Teenagers need more
Protein
Calcium
Vitamin D
Teenage girls need more
Iron and vitamin C because they start to have their period
Adults should follow
The eatwell guide
Women in menopause need extra
Calcium and vitamin D to keep the skeleton strong
Pregnant women need
200 more calories
More folic acid(Vitamin B9) to reduce birth defects
Elderly adults need to cut down on
saturated fats to prevent health risks
Elderly adults need
Calcium and vitamin D to prevent bone diseases
Vitamin B12 to keep the brain healthy
Fibre to strengthen digestion
Vitamin A to maintain good eyesight
Obesity
When the body has too much fat
Obesity causes
Incoreect energy balance
Eating high sugar and fat foods
Sedentary lifestyle
Obesity health problems
High blood pressure and cholestrerol levels
Risk of diabetes and cancer
Tiredness, bad mental health
Coronary heart disease
When the arteries that supply the heart gt clogged with fat
Coronary heart disease causes
Too much saturated fat
Physically inactive
Smoking
High blood pressue
Coronary heart disease health problems
Chest pain
Blood clots
Heart attacks
Anaemia
An iron deficiency that leads to reduced levels of red blood cells
Anaemia causes
Not enough iron-rich foods
Periods
Pregnancy
Anaemia health problems
tiredness
pal complexion
Heart palpitations
headaches
Abnormal fingernails
Diabetes
Out of control glucose levels due to lack of insulin or resistance
Diabetes causes
Obesity
Excessive sugar
Diabetes health problems
poor eyesight
Kidney failure
CV disease
Fatigue and thirst
Dehydration due to more urine to flush out glucose
Rickets
Soft and weak bones
Rickets causes
Vitamin d and calcium deficiency
Rickets health problems
Bone pain
Physical deformities
Osteoporosis
Weak and brittle bones
Osteoporosis causes
Lack of vitamin d and calcium, old age, menopause
Osteoporosis health risks
easy bone fractures
Tooth decay
When bacteria in plaque feed on sugar and create acids which destroy enamel
Tooth decay causes
not brushing teeth
Too much sugar
Tooth decay health problems
Dental cavities
BMR
Basal metabolic rate - energy needed to survive
Factors that affect BMR
Age - decreases with age
Gender - Women have lower
Weight and height
Exercise - Increased muscle increases BMR
PAL
PAL
Physical activity level
daily energy requirement(kcal)=
BMR x PAL
What is the balance of energy sources: fat - carbs - protein
50% carbs
15% protein
35% fat
1g fat=
9kcal
1g protein=
4kcal
1g carbs=
4kcal
How to reduce sugar in food
Use less sugary condiments
Less sugar in baking
replace with sweetener
How to reduce salt in food
use food swith less salt content
Use other seasonings than salt
How to reduce saturated fats
Use low-fat spreads and oils
Eat lean meats
Allow fat to drain away when cooking
How to increase fibre
eat wholemeal and wholegrain foods
Include more beans and lentils
Keep edible skins on veg and fruits
Lactose intolerance
Intolerance to type of sugar known as lactose, found in milk
Coeliac disease
allergy to glucose
Vegetarians
Dont eat meats
Pescetarians
Dont eat meat, but eat fish and animal products
Lacto-ovo vegetarians
No meat or fish, but eat animal products
Lacto vegeterians
No meat fish or eggs, but consume dairy
Vegans
Dont eat meat, fish or animal products
