Section A: Nutrition Flashcards
What are 3 reasons for a balanced diet?
It provides energy for survival, it helps with the growth and repair of body tissue and stops us from feeling hungry
What are the 8 tips for healthy eating?
Base meals on starch, eat lots of fruit and vegetables, eat more fish, cut down on saturated fats and sugar, eat less salt, get active, don’t get thirsty and don’t skip breakfast
How much salt should adults consume a day?
No more than 6 grams
What is the only way to lose weight?
Reduce the number of calories consumed, combined with increased physical exercise
What foods are recommended for those trying to lose weight?
Foods low in fat (e.g. low-fat spreads, skimmed milk and white fish)
What causes coronary heart disease?
Too much fat in the diet and increased cholesterol
What can someone who intends to decrease the amount of cholesterol do?
Consume polyunsaturated fats instead of saturated. They can also eat soluble fibre
What 3 things can be done to reduce high blood pressure?
Eat more fruit and vegetables, eat a varied diet and eat more starchy carbohydrates
What should someone with diabetes eat?
High-fibre starchy carbohydrates (e.g. pasta), but low sugar. Sweeteners can be used instead of this
What is diverticulitis? What causes it?
A condition affecting the large intestine. Low-fibre diets cause this
What are symptoms of diverticulitis?
Pain and discomfort in the abdomen and feeling bloated
What vitamins and minerals lack in those who have osteoporosis?
Calcium, vitamin D and phosphorus
Give 3 factors that increase the likelihood of suffering from osteoporosis
Genes, age and gender
What causes tooth decay?
Bacteria in the mouth feed on the sucrose found in food producing an acid. This acid causes small holes.
What causes anaemia?
Lack of iron
What are the best sauces of iron?
Liver and kidney, oily fish, red meat and leafy green vegetables
What are the portion sizes for toddlers?
5 portions of starchy foods and fruit and vegetables, 3 portions of dairy and 2-3 portions of protein
What must be high for toddlers?
Complex carbohydrates
What 4 things should lactating women be cautious of in their diet?
Calcium and vitamin D for their’s and the baby’s growth, iron for developing baby’s blood supply, folic acid to reduce risk of spina bifida and adequate supply of protein
What would be a solution to a nut allergy?
Being injected with adrenalin
What is coeliac disease?
An autoimmune disease triggered by gluten
Where can gluten be found?
Wheat, rye and barley
What do adults with coeliac disease often have?
Anaemia, abdominal pain or and bloating
What are the symptoms from people who are intolerant to certain foods?
Diarrhoea, nausea and tiredness
What are DRVs? What are the 3 DRVs?
Estimates of the requirements for groups of people. The 3 DRVs are: Estimated Average Requirements (EARs), Reference Nutrient Intakes (RNIs) and Lower Reference Nutrient Intakes (LRNIs)
What are EARs and RNIs?
EARs are the average amount of a nutrient needed. RNIs are the amount of a nutrient that is enough for most people in a group
What percentage of our energy should be carbohydrates?
50%, where no more than 5% is free sugars
What percentage of our energy should be fat?
No more than 30%, where no more than 11% should be saturated
What are the daily recommended amounts of fibre for each age group?
For 2-5 year olds, it is recommended 15g/day
For 5-11 year olds, it is recommended 20g/day
For 11-16 year olds, it is recommended 25g/day
For 17+ year olds, it is recommended 30g/day
What are the 4 things that we aim to lower when modifying foods?
Fat, sugar, salt, fibre
What 4 things should be changed when modifying food?
Change method of cooking, change appearance, change nutritional value and improve texture
How can fat be lowered in a diet?
Change to low fat products, use reduced fat cheese, swap ice cream for sorbet and use smaller amounts of stronger tasting cheese
How can sugar be lowered in a diet?
Reduce quantity, replace sugar with dried or fresh fruit and use sweeteners
How can salt be lowered in a diet?
Use herbs and spices, reduce amount of savoury snacks, reduce amount of processed food eaten and purchase food with low fat content
How can you increase the amount of fibre in the diet?
Use wholegrain cereal products, incorporate extra vegetables into soups, add seeds as toppings and have dried fruit and nuts as snacks
What are ways that cooking methods can be changed?
Grill instead of fry to remove fat, steam fish instead of fry, poach so that fat is not added and dry-fry meat in a non-stick pan
What is the basal metabolic rate?
The amount of energy we need for all bodily functions
What demographic have a higher BMR and why>
Infants and young children because they are growing rapidly
What is the formula for BMI?
Weight (kg) / height^2 (m)
What is the physical activity level?
The energy used for all types of movement
What percentage of our diet should be protein and fat?
15% protein, 35% fat
What are the main factors influencing energy requirements?
Gender, age, activity levels, health, pregnant/lactating women and body weight
What are HBV proteins? Give examples.
Ones that contain all the essential amino acids, for example meat, fish and dairy products
Give examples of LBV proteins
Cereals, beans and nuts
What is the function of proteins?
Growth in children, repairing of body tissues after accidents and enzymes vital for metabolism are composed of proteins
What can protein deficiency cause?
Digestive upsets, liver failing to function and weak muscles
What elements are fats made of?
Carbon, hydrogen and oxygen
Describe the structure of saturated fats
Each carbon in the fatty acid is combined with 2 hydrogen atoms, they are solid at room temperature
What is the difference between monounsaturated and polyunsaturated fats?
Monounsaturated have one pair of carbon atoms with only one hydrogen attached and will go solid when placed in fridge, but polyunsaturated have 2 or more pairs of carbon atoms and won’t go solid in the fridge
Why are monounsaturated fats considered healthier?
Because they help lower blood cholesterol, reduce risk of diabetes and linked with lower rate of cancer
What are examples of 2 essential fatty acids?
Omega-3, found in oily fish, seeds and green leafy vegetables, and omega-6, found in vegetables, seeds and chicken
What are the functions of omega-3 and omega-6?
Omega-3 protects the heart and omega-6 lowers blood cholesterol
What is the function of fats in the diet?
Energy, insulate the body and protects vital organs, such as kidneys
What can excess fat lead to?
Obesity, coronary heart disease and high blood pressure
How can fat content be reduced?
Buying lean cuts of meat, choosing cooking methods that do not include addition of fat and choosing low fat varieties
What are plant sources of fat?
Avocados, sesame seeds and peanuts
What is the function of carbohydrates?
Energy for physical activity, provide NSP to help digestion and to sweeten foods (sugars)
What are examples of monosaccharides?
Glucose, fructose and galactose
What are examples of disaccharides?
Lactose, maltose and sucrose
What is the function of starch?
Adds bulk to diet, gives a feeling of fullness and provides energy
What is the function of dietary fibre?
Keeps faeces soft, helps prevent various bowel disorders and is filling
What is the result of a fibre deficiency?
Constipation and diverticular disease
What is insoluble fibre? Give examples
Fibre that absorbs water and increases bulk, making it easy to pass through the digestive system. Brown rice, wholemeal flour and pasta are good examples.
What is soluble fibre? Give examples
Fibre that slows down digestion and absorption of carbohydrates so helps to control blood sugar levels, reducing hunger. Oats, peas and most fruit and vegetables
What is the function of vitamin A?
Keeps eyes healthy and keeps the lining of the throat moist
What is the result of a vitamin A deficiency? What are good sources?
Lack of growth in children and night blindness. Good sources of retinol are liver, oily fish and egg. Good sources of beta carotene are orange or red vegetables
What is the function of vitamin D and what are some results of a deficiency?
Works with calcium to build and maintain strong bones and teeth. Rickets and osteomalacia are results of a deficiency
What are good sources of vitamin D?
Dairy products, oily fish and liver
What is the function of vitamin E and what are good sources?
Healthy cell walls and blood. Vegetables, oils and wheat grasses are good sources.
What is the function of vitamin K and what are good sources?
Helps the blood to clot. Cheese, liver and asparagus are good sources.
What is the function of vitamin C and what are results of a deficiency?
Helps with the formation of connective tissue and wound healing. Scurvy and loose teeth are possible results of a deficiency
What is the name for vitamin B1 and what is its function?
Thiamine, which helps with the functioning of the nervous system
What are results of a thiamine deficiency and what are good sources?
Beri beri. Good sources are whole grains, beans and fortified breakfast cereals
What is riboflavin equivalent to? What is its function?
Metabolism of iron and its transport, as well as healthy skin.
What are results of a vitamin B2 deficiency? What are good sources of vitamin B2?
Skin and eye problems. Liver, kidneys and milk are good sources of vitamin B2.
What is niacin equivalent to? What is its function? What is a possible result of a deficiency?
B3 is important for metabolism growth. Depression is a result of a deficiency
What are good sources of vitamin B3?
Meat, eggs and dairy products
What is the chemical name for B9? What is its function?
Folic acid is essential for the formation of red blood cells.
What is a result of a folate deficiency? What are good sources of folate?
Tiredness and anaemia are results of a deficiency. Liver, wholegrain cereals and oranges are good sources
What is the chemical name for vitamin B12? What is the function of this vitamin?
Cobalamin is essential for the formation of red blood cells
What are good sources of cobalamin and what is the result of a deficiency?
Meat, dairy products and liver are good sources. Pernicious anaemia is a possible results of a deficiency
What is the function of iron and what are good sources?
Iron helps with the production of haemoglobin. Good sources are red meat, lentils and apricots
What is the function of phosphorus and what are good sources?
Muscle function. Dairy products, fish and nuts are good sources
What is the function of sodium and what are good sources?
Maintains water balance. Cheese, bacon and fish are good sources
What is the function of fluoride and what are good sources?
Strengthens teeth against tooth decay. Fish, water and tea are good sources
What is the function of iodine and what are good sources?
Helps control the metabolic rate. Fish, milk and dairy foods are good sources.
What is a result of an iodine deficiency?
Reduction of thyroxine hormone and weight gain
What is the function of water?
Helps regulate the body temperature, helps the kidneys flush out harmful excess and prevents skin from drying out
What can the lack of water lead to?
Headaches, dark-coloured urine and quick heartbeat
What should all wheat flour be fortified with?
Iron, niacin, thiamine and calcium
What part of wheat does not contain LBV proteins, and only fibre?
Bran
What part of wheat contains starch?
Endosperm
What is the nutritional content of fruit
High in vitamins A and C, carbohydrates and minerals
What is the nutritional content of vegetables?
Carbohydrates (fibre), vitamin C, B vitamins, vitamin A and proteins (of a LBV apart from soya beans)
What is the nutritional content of milk?
Water, protein (caesin), fat, carbohydrate (lactose) and vitamins A and D
What is the nutritional content of meat?
HBV proteins, fat, iron (red meat), water (74%), vitamins A and D
How does offal differ to meat in terms of nutritional content?
Lower in fat and liver is a good source of both vitamins and iron
What is the nutritional content of fish?
Proteins (HBV), fat, calcium and vitamins A and D
What types of fish are low in fat?
White and shell
What is the nutritional content of eggs?
Iron, vitamin A, protein (albumin) in the white and fat
What is the nutritional content of alternative protein food?
Protein; soya with HBV, B12, fibre and low fat
What are white fats?
Fats made from oils and can be used to replace lard. Can be used in pastry and for frying.
What is the difference between margarine and butter? What must it be fortified with?
Less saturated fat but the same total amount of fat. Vitamins A and D
