Topic 1 - Nutrition Flashcards
What is a Nutrient?
They are chemicals or substances found in food.
What is the food standards agency?
A UK government body that deals with food issues.
What are the five food groups?
Fruit and Vegetables Bread, rice, potatoes, pasta and other starchy foods Meat, Fish, Eggs, Beans Food and drinks high in sugar and fat Milk and dairy foods
What are antioxidants?
Substances found in Vitamins A, C and E that are needed for good health and help protect the body against disease.
What is omega 3?
Fatty acids that are important for a healthy heart.
What is saturated fat?
A fat that comes from an animal source and can be bad for our health.
What is dehydration?
This is when the body is short of water. Water is lost through sweat, urine, faeces and breathing and needs to be replaced.
What does fortified mean?
Fortified is when vitamins and minerals have been added.
What does BMI stand for?
Body mass Index
What are dietary guidelines?
Advice on food to eat in order to maintain health.
What does DRV stand for?
Dietary reference values.
What have the Food standards Agency produced and what do they mean?
The traffic light scheme.
Red - the food is high in Fat, Salt and Sugar.
Amber - the food has a medium level of fat, salt and sugar.
Green - the food is low in fat salt or sugar.
What is the Reference nutrient intake?
The amount of protein, vitamins and minerals needed daily.
What is the Guideline daily amount?
The nutritional information found on food labels.
What is a kilocalorie?
A unit of energy; usually written in short as kcal.
What is the basal metabolic rate?
The basal metabolic rate is the rate at which a person uses energy to maintain the basic functions of the body.
What does energy come from?
Fats, carbohydrates, protein and alcohol.
What is energy input?
The energy that we get from the food we eat.
What is energy output?
The energy that we use in our daily activities.
What are the macronutrients?
Fat, carbohydrates and protein.
Name three nutrients that are good sources of energy.
Fats
Carbohydrates
Protein.
Explain what is meant by energy balance.
If we take in the same amount of energy that we use for activities our weight will stay the same.
If we take in more energy than we use body mass will be added.
If we take in too little energy compared to what we use we will loose weight and become thinner.
Suggest three factors that influence and individuals energy needs.
Age
Physical activity level
Gender
What are micronutrients?
Vitamins and minerals.
What is protein needed for?
For growth, for the repair of body cells and for energy.
What are proteins made of?
Amino acids.
How many amino acids make up a variety of proteins?
- 11 can be made by the body from the protein foods we eat. And 9 are essential amino acids, have to be provided ready made by the protein food we eat.
What do essential amino acids have?
A high biological value.
What do non essential amino acids have?
Low biological value.
What foods have high biological value?
Animal foods such as meat, fish, poultry, milk and dairy products, cheese and eggs.
What foods have low biological value?
Plant foods, such as rice, pasta, wheat, beans, pulses, nuts and seeds.
What is high biological value?
Protein foods containing all the essential amino acids.
What is low biological value?
Protein foods lacking in one or more of the essential amino acids.
What is combining two protein foods called and an example of what one is?
Complementation of protein.
Beans on toast.
What are the two main types of a carbohydrate?
Starch and sugars.
What is carbohydrates changed too during the process of digestion?
Glucose.
What is starch made up of?
Long chains - molecules.
How much fibre should an adult have a day?
At least 18g.
What are some starch foods that are especially high in dietary fibre?
Wholemeal bread, beans, lentils, wholemeal pasta, wholemeal flour and breakfast cereals that contain bran and oats.
What is the Glycaemic index?
It’s a measure of the effects of carbohydrates on blood glucose (sugar) levels.
What is the chemical name for a fat molecule?
Triglyceride.
How do you make a solid fat from a liquid?
By adding hydrogen. This is known as hydrogenation.
What do fats and oils carry?
Fat- soluble vitamins.
What foods are rich in omega 3?
Fish oils such as salmon, sardines and mackerel.
What foods are rich in omega 6?
These include sunflower oils, flaxseed and soya oil.
Where do unsaturated fats come from?
Come mainly from plants.
What is cholesterol?
A fatty substance found in our blood and the food we eat.
What are the fat soluble vitamins?
A D E K
What can vitamins be divided into?
Water soluble and fat soluble.
What are the water soluble vitamins?
B C
What are the water soluble vitamins?
Vitamin B1, B2, B3, B6, B9, B12 and Vitamin C
What is Anemia?
A disease in which can develop from low stores of iron in the body.
What are the fat soluble vitamins?
Vitamin A, D, E, K.
What are rickets?
A bone disease in children where the bones become deformed.
What are the essential minerals?
Calcium, Iron, magnesium, phosphorus, potassium,sodium, chlorine, selenium and zinc.
What are the functions of calcium?
Makes the bones and teeth hard and strong.
Helps blood to clot.
Keeps nerves and muscles working properly.
Helps with normal growth in children.
What are the sources of calcium ?
Milk and dairy foods, green leafy vegetables, whole grain cereals, soya beans, lentils and nuts.
What is the function of Fluoride?
Helps to harden tooth enamel and prevent tooth decay.
What are the sources of fluoride?
Tea and sea fish. It is added to drinking water in some areas.
What are the functions of iron?
Helps to make haemoglobin in the red blood cells which carry oxygen to the body cells.
What is haemoglobin?
A red coloured protein in the blood.
What are the sources of iron?
Haem iron - easily absorbed - red meat, liver, corned beef.
Non haem iron - which is less easily absorbed - wholegrain cereals, green leafy vegetables, beans, nuts and dried fruit.
What are the functions of magnesium?
Helps bones to develop.
Helps the nervous system to work properly.
What are the functions of phosphorus?
This is essential for healthy bones and teeth and works with calcium.
What are the sources of phosphorus?
A wide range of animal and plant foods.
What are the functions of potassium?
Helps to balance body fluids.
Helps to lower blood pressure.
Needed to keep the muscles of the heart healthy.
What are the sources of potassium?
Fruit and vegetables, coffee, potatoes and salt substitutes.
What are the functions of selenium?
It’s an antioxidant.
Helps to protect against heart disease.
What are the sources of selenium?
Red meat, fish, cereals and Brazil nuts.
What are the functions of sodium?
Helps to control the amount of water in the body.
Helps the body to use energy.
Helps to control the nerves and muscles.
What are the sources of sodium?
Salt, many processed foods such as snacks, ready meals, tinned and dried soups, takeaway foods, ham, bacon, cakes and biscuits.
What are the functions of zinc?
Helps the immune system to fight disease and infections.
Helps to heal wounds.
What are the sources of zinc?
Meat, dairy foods, pulses and whole grain cereals.
Foods labelled ‘high in fibre’ …
Must contain 6g fibre per 100g of food.
How much water is our bodies made up of?
60%.
