The Basics of Nutrition Flashcards
Where is energy derived from in the diet?
Energy is derived from the metabolism of carbohydrates, fat (the most energy dense – limit), and protein.
How is energy balance achieved?
To achieve energy balance, energy expenditure has to equal energy intake.
What is the total energy intake?
Total energy intake is the sum of the energy content of all food and drink consumed during the day.
Energy expenditure is the sum of what?
- Basal metabolic rate (BMR); energy used by the body to maintain normal physiological functions.
- Physical activity.
- Dietary-induced thermogenesis.
How is energy in food measured?
Energy is measured in KJ or Kcal – when one discusses the energy content of food, the term calories actually refers to kilocalories.
What are macronutrients?
Proteins, fats, and carbohydrates are macronutrients.
What are micronutrients?
Vitamins and minerals are micronutrients.
What are carbohydrates?
Carbohydrates are long chain sugar polymers. In a basic sense, they are made up of carbon, hydrogen, and oxygen.
Describe different sugar polymers.
Different sugar polymers include monosaccharides (the basic unit), disaccharides, and polysaccharides (cellulose, glycerol). Oligosaccharides are indigestible sugar polymers made up of 3-10 sugar groups.
What is the function of carbohydrates?
The function of carbohydrates is to provide energy for the body.
Give some sources of carbohydrates.
Sources of carbohydrates include: • All starchy foods. o Bread. o Rice. o Potatoes. o Pasta. o Cereals and cereal products. • Fruit and starchy vegetables. • Milk and milk products. • Sugar. • Preserves. • Confectionary.
What are proteins and what are their functions?
Proteins provide amino acids (the basic building blocks of endogenous proteins) that we can’t make ourselves. These are needed for growth, development, and repair of the body. They also provide energy.
Give some sources of proteins.
- Meat.
- Fish.
- Eggs.
- Dairy foods.
- Cereal products – bread.
- Soya products.
- Nuts and pulses.
What are fats and what are their functions?
Fats provide essential fatty acids (that we can’t make ourselves but need in small amounts) as well as energy. They also carry important fat-soluble vitamins and are important for their absorption.
WHat is the most energy dense food type?
Fats are the most energy dense food so their intake must be restricted to balance with energy expenditure.
Give some sources of fats.
- Fats and oils.
- Meat and meat products.
- Dairy foods.
- Oily fish.
- Nuts.
- Cakes.
- Biscuits.
- Pastry products.
- Crisps and other snacks.
- Chocolate.
Can water-soluble vitamins be stored in the body?
No.
How should water-soluble vitamins be taken?
They should be taken with water to aid absorption.
Give some water soluble vitamins.
- Vitamin B1.
- Vitamin B2.
- Vitamin B3.
- Vitamin B6.
- Vitamin B12.
- Folate.
- Vitamin C.
What is the purpose of Vitamin B1 (Thiamin)?
This vitamin helps the body to release energy from carbohydrates. It is also involved in the nervous system and the heart.
Give some sources of Vitamin B1.
- Whole grains.
- Nuts.
- Meat – pork.
- Fruit and vegetables.
- Fortified breakfast cereals.
What is the purpose of Vitamin B2 (Riboflavin)?
This vitamin helps release energy from food and is needed for the normal structure and functioning of the skin and body linings.
GIve some sources of Vitamin B2.
- Milk and milk products.
- Eggs.
- Rice.
- Fortified breakfast cereals.
- Liver.
- Pulses.
- Mushrooms.
- Green vegetables.
What is the purpose of Vitamin B3 (Niacin)?
This vitamin helps release energy from food and is important for the normal structure of the skin and body linings. It also keeps the nervous and digestive systems healthy.
Give some sources of Vitamin B3.
- Meat.
- Wheat and maize flour.
- Eggs.
- Milk and milk products.
- Yeast.
What is the purpose of Vitamin B6?
This vitamin helps release energy from protein and helps form haemoglobin in the blood.
Give some sources of Vitamin B6.
- Poultry.
- White fish.
- Milk and milk products.
- Eggs.
- Whole grains.
- Soya beans.
- Peanuts.
- Some vegetables.
What is the purpose of Vitamin B12?
This vitamin is important for making red blood cells and to keep the nervous system healthy. Also helps to release energy from food.
Give some sources of Vitamin B12.
- Meat.
- Fish.
- Milk and milk products.
- Cheese.
- Eggs.
- Yeast extract – Marmite/Vegimite.
- Fortified breakfast cereals.
What is the purpose of Folate/Folic Acid?
This vitamin is needed for the formation of healthy red blood cells. It is also needed for the nervous system and specifically for the development of the nervous system in unborn babies.
Give some sources of Folate/Folic Acid.
- Green leafy vegetables.
- Wholegrain products.
- Liver.
- Nuts.
- Peas.
- Oranges.
- Bananas.
- Fortified breakfast cereals.
What is the purpose of Vitamin C?
Vitamin C acts as an antioxidant and important for the normal structure and functioning of body tissues. It also helps the body absorb iron from non-meat sources such as vegetables, as well as assisting in the healing process.
Give some sources of Vitamin C.
- Fruit – esp. citrus fruits and berries.
- Vegetables.
- Peppers.
- Tomatoes.
- Potatoes – esp. new potatoes.
Can fat-soluble vitamins be stored in the body?
Yes.
How should fat-soluble vitamins be taken?
With fatty foods to aid absorption.
What is the purpose of Vitamin A?
This vitamin is important for the normal structure and functioning of the skin and body linings (e.g. in the lungs). It also helps with vision in dim light as well as keeping the immune systems healthy.
Give some sources of Vitamin A.
- Liver.
- Whole milk.
- Cheese.
- Butter.
- Spreads.
- Carrots.
- Dark green leafy vegetables.
- Orange coloured fruits – mangoes and apricots.
What is the purpose of Vitamin D?
Vitamin D is needed or the absorption of calcium and phosphorous from our foods, to keep bones healthy. Research suggests that vitamin D enhances immune function and improves muscle strength.
Give some sources of Vitamin D.
• Oily fish. • Eggs. • Meat. • Fortified cereals. • Spreads. Most is obtained through the action of sunlight on our skin during the summer months.
What is the purpose of Vitamin E?
Vitamin E acts as an antioxidant and protects the cells in our body against damage.
Give some sources of Vitamin E.
- Vegetable and seed oils and spreads.
* Nuts and seeds.
What is the purpose of Vitamin K?
Vitamin K is needed for the normal clotting of blood and is required for normal bone structure.
Give some sources of Vitamin K.
- Green leafy vegetables.
- Meat.
- Dairy products.
What are trace elements? Give examples.
There are certain minerals we need to keep our bodies healthy. These include; calcium, fluoride, iodine, iron, magnesium, phosphorous, potassium, selenium, sodium, and zinc.
What is dietary fibre?
Dietary fibre is a type of carbohydrate found almost exclusively in plants. Unlike other carbohydrates, it is not absorbed in the small intestine to provide energy but has a number of functions including keeping the digestive system healthy.
It is not a nutrient but improves the movement of the gut contents and help prevent constipation.
GIve some sources of dietary fibre.
- Cereals.
- Beans.
- Pulses.
- Lentils.
- Fruit and vegetables.
Fluids are not a nutrient however they do have a purpose in the body, what is this?
This is not a nutrient but is essential for our bodies to work properly, for example, for regulating body temperature, cushioning joints, controlling blood pressure and keeping the body in balance.
WHere does 20% of the water we intake come from?
Foods.
Give some foods which have a high water content.
- Fruit and vegetables.
- Soups.
- Stews.
- Sauces.
Explain the main points of a healthy diet.
- Eat plenty of starchy foods (complex carbohydrates).
- Eat at least five portions of a variety of fruit and vegetables a day.
- Eat plenty of fibre.
- Eat enough milk and dairy foods.
- Eat other protein foods in moderation.
- Don’t eat too much fat.
- Don’t have too many sugary drinks and food.
- Don’t eat too much salt.
- Don’t forget portion sizes.
- Think about what you are drinking.
