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Food Tech AQA > Section 1 - Food, nutrition and health > Flashcards

Section 1 - Food, nutrition and health Flashcards

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1
Q

Protein function

A

Growth, repair, maintenance

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2
Q

Protein main sources

A

Meat, fish, dairy products, nuts, seeds and beans

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3
Q

LBV

A

A protein that is missing one or more essential amino acid

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4
Q

HBV

A

A protein thaqt contains all of the essential amino acids

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5
Q

Protein complementation

A

Combining LBV foods to get all the essential amino acids eg pitta and hummus.

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6
Q

Average male protein

A

55g per day

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7
Q

Average female protein

A

45g per day

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8
Q

Protein excess effects

A

Pressure and strain on liver and kidneys

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9
Q

Protein deficiency effects

A

Slowed growth
Bad hair, nail and skin condition
Weakened immune system
Less nutrients taken in by the body
Oedema
Kwashiorkor

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10
Q

Protein alternatives

A

Soya
Mycoprotein
TVP(textured veg protein)
Tofu

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11
Q

Fats function

A

Energy source
Fat-soluble vitams
Warmth
Protection
Cholesterol production

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12
Q

Triglecerides

A

Glycerol and 3 fatty acids

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13
Q

Fatty acid chains are made of

A

carbon and hydrogen

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14
Q

Saturated fatty acids only have

A

single C-C bonds

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15
Q

Unsaturated fatty acids have at least

A

1 C=C double bond

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16
Q

Saturated fats are classed as

A

unhealthy fats

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17
Q

Saturated fats state at food temperature

A

Generally solid

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18
Q

Saturated fats sources

A

Meats, butter, cheese

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19
Q

too much saturated fat in the diet leads to

A

Increased cholesterol levels, increased risk of coronary heart disease

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20
Q

Unsaturated fats are classed as

A

healthier fats

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21
Q

Unsaturated fats state at room temp

A

Generally soft or liquid

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22
Q

Unsaturated fats sources

A

Veg sources which are high in fat: flax seeds and peanuts
Veg oils

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23
Q

Unsaturated fats can be

A

monounsaturated or polyunsaturated

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24
Q

Monounsaturated fats contain

A

one C=C double bond in their carbon chain

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25
Q

Polyunsaturated fats contain

A

More than one C=C double bond.

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26
Q

Monounsaturated fats are found in

A

Olive oil
Almonds
Peanut butter
Avocados

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27
Q

Polyunsaturated fats are found in

A

sesame oil
Soybean oil
Seeds
Oily fish

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28
Q

Fat daily percentage of food energy

A

35%, no more than 11% from saturated fats

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29
Q

Average adult should consume

A

70g of fat per day, maximum 20g saturated fat

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30
Q

Fat excess effects

A

Weight gain
Obesity
Type-2 diabetes
Saturated fats -> High cholesterol, blood pressure, risk of stroke and heart attacks

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31
Q

Fat defiency effects

A

lack of fat soluble vitamins A,D,E,K
Weight loss if there is a lack of carbs
Less insulation
Less protection

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32
Q

Carbohydrates function

A

provide energy for the body

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33
Q

carbohydrates are found in two types:

A

Sugar and starch

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34
Q

Sugars sources

A

Fruits, cakes, sweets, drinks

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35
Q

Sugars are often refferred to as

A

empty calories

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36
Q

Starches are found in

A

Potatoes, bread, pasta, rice and cereals

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37
Q

Starchy food contain nutrients such as

A

B vitamins, iron and calcium

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38
Q

Wholegrain starch foods have high

A

fibre content

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39
Q

When we eat starch or sugar it is broken down into

A

glucose and used for energy

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40
Q

Simple carbohydrates(sugars) can be split into

A

Monosaccharides and disaccharides

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41
Q

Monosaccharides are

A

the most basic sugar molecules

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42
Q

Disaccharides are

A

made up of two monosaccharides

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43
Q

Monosaccharides examples

A

Glucose and fructose

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44
Q

Dissacharides example

A

Sucrose which is made up of glucose and fructose

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45
Q

Complex carbohydrates such as starch are

A

polysaccharides

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46
Q

Polysaccharides are made up of

A

Lots of monosaccharides joined together

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47
Q

Simple carbs are digested

A

rapidly

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48
Q

Complex carbs are digested

A

slowly

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49
Q

Simple carbs make blood sugar levels

A

rise quickly givign a short burst of energy

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50
Q

Complex carbs make blood sugar levels

A

Gradually increase and provide a slow steady release of energy

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51
Q

The glyceamic index shows

A

how fast carbohydrates affec tblood sugar levels

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52
Q

High GI foods

A

Digest quickly and cause a rapid rise in blood sugar levels

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53
Q

Low GI foods

A

Digest slowly and cause a gradual rise in blood sugar levels

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54
Q

High GI food examples

A

Bread, pasta, rice, watermelon

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55
Q

Low GI food examples

A

Wholwheat bread, brown rice, peaches, porridge

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56
Q

Percentage of food energy from carbs

A

50%

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57
Q

Added sugars should make up no more than

A

5%

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58
Q

carbohydrate excess effects

A

Obesity if not burned
Sugar stored as fat
Tooth decay
Type-2 diabetes

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59
Q

Carbohydrate deficiency

A

Low blood sugar levels
Hunger,dizziness, tiredness
Fat used as energy
Muscles loss if not enough fat

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60
Q

fat soluble vitamins are found in

A

fatty foods

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61
Q

Fat-soluble vitamins

A

A D E K

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62
Q

vitamin A functions

A

Eyesight
Growth
Immune system
Skin

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63
Q

Vitamin A sources

A

Food with retinol:
Liver
Butter
Oily fish
Eggs
Food with carotene:
Orange fruit and veg

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64
Q

Vitamin A excess

A

Weakened bones
High levels should be avoided during pregnancy

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65
Q

Vitamin A deficiency

A

Night blindness,
weaker immune system,
stunted growth

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66
Q

Vitamin A Daily intake

A

0.7mg for men, 0.6mg for women

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67
Q

Vitamin D functions

A

mineral absorbtion including calcium

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68
Q

Vitamin D sources

A

Oily fish
Egg yolks
Produced when skin is exposed to sunlight

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69
Q

Vitamin D excess

A

Too much calcium -> kidney damage

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70
Q

Vitamin D deficiency

A

Bone diseases ->
Osteomalacia
Rickets
Osteoporosis

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71
Q

Vitamin D daily intake

A

0.01mg per day

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72
Q

Vitamin E function

A

Skin health
Eye health
Immune system
Antioxidant

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73
Q

Vitamin E sources

A

Leafy greens
Broccoli
Nuts
veg oils
Wheat germ

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74
Q

Vitamin E Excess

A

Blood clotting interference
Nausea
Blurred vision

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75
Q

Vitamin E deficiency

A

Very rare
Weakened muscles
Problems with sight

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76
Q

Vitamin E daily intake

A

4mg for men, 4mg for women

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77
Q

Vitamin K function

A

Blood clotting
Heals wounds
Immune system
Bone health

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78
Q

Vitamin K sources

A

Leafy greens
cereals
Veg oils
Some meat and dairy

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79
Q

Vitamin K excess

A

No excessive amount

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80
Q

Vitamin K deficiency

A

extremely rare in adults
Uncontrolled bleeding in babies

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81
Q

Vitamin K daily intake

A

0.001 for every kg

82
Q

Water soluble vitamins

A

Vitamins B and C

83
Q

Water soluble vitamins aren’t

A

stored in the body

84
Q

B vitamins

A

B1 thiamin
B2 riboflavin
B3 Niacin
B9 Folate
B12 Cobalamin

85
Q

Vitamin C

A

Ascorbic acid

86
Q

Vitamin B1 thiamin functions

A

Nervous system
Energy release from foods

87
Q

Vitamin B1 thiamin sources

A

Bread, pasta, rice, peas, eggs, and liver

88
Q

Vitamin B1 thiamin deficiency

A

Tiredness
Weak muscles
Beriberi(heart, blood vessels, nervous system disease)

89
Q

Vitamin B2 riboflavin function

A

Energy release
Tissue repair

90
Q

Vitamin B2 riboflavin sources

A

Milk
Eggs
Cheese
leafy greens

91
Q

Vitamin B2 riboflavin deficiency

A

Dry skin
Sore throat
Mouth sores

92
Q

Vitamin B3 niacin function

A

Energy release
Nervous system
Skin

93
Q

Vitamin B3 niacin sources

A

Wheat
Nuts
Meat
Fish

94
Q

Vitamin B3 niacin deficiency

A

Pellagra: a disease causing fatigue, depression, memory loss

95
Q

Vitamin B9 folate functions

A

Growth
Healthy babies
Works with vitamin B12 to make red blood cells

96
Q

Vitamin B9 folate sources

A

Liver,
peas,
leafy greens

97
Q

Vitamin B9 folate deficiency

A

Anaemia
Tiredness
Weak muscles
Mouth sores

98
Q

Vitamin B12 cobalamin function

A

Nervous system
Work with B9 to make red blood cells

99
Q

Vitamin B12 cobalamin sources

A

Milk, eggs, meat, fish

100
Q

Vitamin B12 deficiency

A

Tiredness
Nerve damage

101
Q

Vitamin C ascorbic acid function

A

Protection from infection and allergies
Blood vessel health
heals wounds
Antioxidant

102
Q

Vitamin C ascorbic acid sources

A

Citrus fruits
Tomatoes
Strawberries
Green veg
Potatoes

103
Q

Vitamin C ascorbic acid deficiency

A

Anaemia
Scurvy(tiredness and bleeding gums)
Risk of cancer

104
Q

Water-soluble vitamins excess

A

rare to have excess because they are lost in urine

105
Q

Vitamin C ascorbic acid excess

A

Stomach pain
Diarrhoea

106
Q

When exposed to air, fruits and veg lose

A

vitamin C

107
Q

When left in water, fruit and veg lose

A

Vitamin B and C

108
Q

Antioxidants

A

Vitamins A C E

109
Q

Antioxidants function

A

protect us from free radicals

110
Q

Free radicals

A

Damage our bodies cells, leading to cancer and heart disease

111
Q

Minerals

A

Chemicals that our bodies need in small amounts

112
Q

Trace elements

A

minerals that we need in tiny amounts

113
Q

What are the minerals and trace elements we need

A

Calcium
Iron
Sodium
Phosphorus
Flouride
Iodine

114
Q

Calcium function

A

Strong bones and teeth
Healthy nerves and muscles
Blood clotting
Needed in growing children

115
Q

Calcium sources

A

Milk
Cheese
Tofu
green leafy veg
Hard water
sesame seeds

116
Q

Calcium excess

A

rare
Increased risk of kidney stones

117
Q

Calcium deficiency

A

Rickets and osteoporosis
Slowed blood clotting

118
Q

Iron function

A

haemoglobin formation

119
Q

iron sources

A

Dark green veg
Meat

120
Q

iron excess

A

Toxic
Stomach pains
Nausea
Constipation
Possibly death

121
Q

iron deficiency

A

Anaemia

122
Q

Sodium function

A

Controls bodies water content
Nerves and muscles

123
Q

Sodium sources

A

Found in any food with salt

124
Q

Sodium excess

A

High blood pressure
Heart disease

125
Q

Sodium deficiency

A

Nausea
Muscle cramps

126
Q

Phosphorus function

A

Healthy bones and teeth

127
Q

Phosphorus sources

A

Meat
Fish
Dairy
Nuts
Beans
Cereals

128
Q

Phosphorus excess

A

Lack of calcium absorbtion

129
Q

Phosphorus deficiency

A

Weak muscles and painful bones

130
Q

Flouride function

A

Tooth health

131
Q

Flouride sources

A

Fish
Tea
Toothpaste

132
Q

Flouride excess

A

Toxic and leads to
Brown teeth
Bone problems
Cancer

133
Q

Flouride deficiency

A

Tooth decay

134
Q

Iodine function

A

Hormone production

135
Q

Iodine sources

A

seafood
dairy
Veg

136
Q

Iodine excess

A

no excessive amount

137
Q

Iodine deficiency

A

A serious lack leads to
Goitre(neck swelling)
Complications in unborn babies

138
Q

Fibre is also known as

A

NSP(non-starch polysaccharide)

139
Q

Fibre function

A

helps your digestive system work

140
Q

Fibre sources

A

Vegetables
Fruit
Wholemeal and wholegrain foods
Lentils, beans, seeds, nuts

141
Q

Fibre deficiency

A

Constipation
Bowel and colon cancer
Heart disease
High blood pressure

142
Q

Fibre daily intake

A

30g per day for adults. less for children

143
Q

Water in the body function

A

Eliminate waste
Control body temperature
Aid digestion

144
Q

Our body loses water by

A

Sweat
Breath
Urine
Faeces

145
Q

Dehydration leads to

A

Slower reaction time and poor decision making
Thickened blood -> harder for heart to pump blood
Increase in body temperature

146
Q

Overhydration leads to

A

Headaches
Nausea
Confusion
Affects kidney function which can be fatal

147
Q

Water daily intake

A

2 litres, more if exercising or if hot

148
Q

Fruit and veg should make up`

A

1/3 of daily food intake

149
Q

Starchy carbs should make up

A

1/3 of food intake

150
Q

Protein should make up

A

1/6 of the food intake

151
Q

Dairy and fats should make up

A

1/6 of food intake

152
Q

Total calories per day for men

A

2500kcal

153
Q

Total calories per day for women

A

2000kcal

154
Q

Children between 2-5 need more

A

Calcium

155
Q

Children between 5-12 need more

A

Protein - growth
Carbohydrates and fats - More physical activity
Calcium and vitamin D - For healthy teeth and bones

156
Q

Teenagers need more

A

Protein
Calcium
Vitamin D

157
Q

Teenage girls need more

A

Iron and vitamin C because they start to have their period

158
Q

Adults should follow

A

The eatwell guide

159
Q

Women in menopause need extra

A

Calcium and vitamin D to keep the skeleton strong

160
Q

Pregnant women need

A

200 more calories
More folic acid(Vitamin B9) to reduce birth defects

161
Q

Elderly adults need to cut down on

A

saturated fats to prevent health risks

162
Q

Elderly adults need

A

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

163
Q

Obesity

A

When the body has too much fat

164
Q

Obesity causes

A

Incoreect energy balance
Eating high sugar and fat foods
Sedentary lifestyle

165
Q

Obesity health problems

A

High blood pressure and cholestrerol levels
Risk of diabetes and cancer
Tiredness, bad mental health

166
Q

Coronary heart disease

A

When the arteries that supply the heart gt clogged with fat

167
Q

Coronary heart disease causes

A

Too much saturated fat
Physically inactive
Smoking
High blood pressue

168
Q

Coronary heart disease health problems

A

Chest pain
Blood clots
Heart attacks

169
Q

Anaemia

A

An iron deficiency that leads to reduced levels of red blood cells

170
Q

Anaemia causes

A

Not enough iron-rich foods
Periods
Pregnancy

171
Q

Anaemia health problems

A

tiredness
pal complexion
Heart palpitations
headaches
Abnormal fingernails

172
Q

Diabetes

A

Out of control glucose levels due to lack of insulin or resistance

173
Q

Diabetes causes

A

Obesity
Excessive sugar

174
Q

Diabetes health problems

A

poor eyesight
Kidney failure
CV disease
Fatigue and thirst
Dehydration due to more urine to flush out glucose

175
Q

Rickets

A

Soft and weak bones

176
Q

Rickets causes

A

Vitamin d and calcium deficiency

177
Q

Rickets health problems

A

Bone pain
Physical deformities

178
Q

Osteoporosis

A

Weak and brittle bones

179
Q

Osteoporosis causes

A

Lack of vitamin d and calcium, old age, menopause

180
Q

Osteoporosis health risks

A

easy bone fractures

181
Q

Tooth decay

A

When bacteria in plaque feed on sugar and create acids which destroy enamel

182
Q

Tooth decay causes

A

not brushing teeth
Too much sugar

183
Q

Tooth decay health problems

A

Dental cavities

184
Q

BMR

A

Basal metabolic rate - energy needed to survive

185
Q

Factors that affect BMR

A

Age - decreases with age
Gender - Women have lower
Weight and height
Exercise - Increased muscle increases BMR
PAL

186
Q

PAL

A

Physical activity level

187
Q

daily energy requirement(kcal)=

A

BMR x PAL

188
Q

What is the balance of energy sources: fat - carbs - protein

A

50% carbs
15% protein
35% fat

189
Q

1g fat=

A

9kcal

190
Q

1g protein=

A

4kcal

191
Q

1g carbs=

A

4kcal

192
Q

How to reduce sugar in food

A

Use less sugary condiments
Less sugar in baking
replace with sweetener

193
Q

How to reduce salt in food

A

use food swith less salt content
Use other seasonings than salt

194
Q

How to reduce saturated fats

A

Use low-fat spreads and oils
Eat lean meats
Allow fat to drain away when cooking

195
Q

How to increase fibre

A

eat wholemeal and wholegrain foods
Include more beans and lentils
Keep edible skins on veg and fruits

196
Q

Lactose intolerance

A

Intolerance to type of sugar known as lactose, found in milk

197
Q

Coeliac disease

A

allergy to glucose

198
Q

Vegetarians

A

Dont eat meats

199
Q

Pescetarians

A

Dont eat meat, but eat fish and animal products

200
Q

Lacto-ovo vegetarians

A

No meat or fish, but eat animal products

201
Q

Lacto vegeterians

A

No meat fish or eggs, but consume dairy

202
Q

Vegans

A

Dont eat meat, fish or animal products

Food Tech AQA (5 decks)

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