Topic 1.1 - 1.5 : Stage 2 Flashcards by sophie makin

6 essential nutrient types

carbohydrates
protein
lipids/ fats
minerals
vitamins
h2o and fibre (non-nutrients)

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4 saccharides

monosaccharides
disaccharides
oligosaccharides
polysacchraides

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monosaccharide examples

fructose
glucose
galactose

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monosaccharide food source

honey
fruit jams
dried fruit

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disaccharide examples

sucrose
lactose
maltose

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disaccharide food source

syrup
sweet potatoes
muesli bars

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oligosaccharide examples

fructooligosaccharides (FOS)
galactooligosaccharides (GOS)

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oligosaccharide food source

breads
cereals

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polysaccharide examples

starch
cellulose
glycogen

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polysaccharide food source

potatoes
peas
bread
pasta

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soluble fibre functions

absorbs water and turns into gel that protects gastrointestinal muscles around colon

slows down digestion and relives constipation

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soluble fibre example (food)

beans
apples
oats
chia seeds

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insoluble fibre functions

promotes healthy digestion
stimulates gastrointestinal tract
reduces constipation

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insoluble fibre example (food)

whole-wheat flour
al bran
nuts
cauliflower
potatoes

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resistant starches?

don’t break down into sugar

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what is starch (carbohydrates) used for?

starch is broken down into sugar and is used for energy

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glycogen function?

glucose (carbohydrate) is stored as glycogen which is then stored in the muscles and liver.

it can be converted back into glucose for energy

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what happens when there is an excess of carbohydrates?

it is stored as adipose tissue (fat)
converted to glycogen

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what happens when the is a deficiency in carbohydrate intake?

no energy- deplete other areas of body to provide energy
disease/ disorder

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what is glycaemic index (GI)?

a measure of how much/ quickly blood glucose levels rise after consumption
- ranks food on a scale from 0 to 100

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what does the low end of the GI scale tell us?

foods that have little effect on blood sugar levels.
keeps constant blood glucose levels

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low GI number

55 or less

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intermediate GI number

56-69

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high GI number

70 or more

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what does low GI mean

absorbs slowly

what does high GI mean

absorbs quickly

low GI food examples

pasta vegetables wholegrain bread oats

high GI food examples

chips biscuits cake ice-cream watermelon

daily recommended dietary fibre (g)

30g

dietary fibre?

soluble is completely digested by intestinal bacteria insoluble is not completely digested

what is the ADMR for carbohydrates?

45-65%

what are most lipids?

triglycerides

what defines a fat from an oil

temperature

what are triglycerides composed of?

carbon hydrogen oxygen

how much energy (kj/g) do carbohydrates supply body?

16.7 kj/g

how much energy (kj/g) do lipids supply body?

37.7 kj/g

how much energy (kj/g) do lipids supply body?

37.7 kj/g

what are the different structures of fatty acids?

triglycerides phospholipids sterols

how many double bonds do saturated fats have?

no double bonds

how many double bonds do monounsaturated fats have?

one double bonds

how many double bonds do polyunsaturated fats have?

many double bonds (2 or more)

what does excess consumption of lipids lead to?

weight gain

what is the ADMR for fats?

20-35%

lipids functions

transportation and storage of fat-soluble vitamins (ADEK) store energy in form of triglycerides (main function) cushioning and insulation of vital organs - reduces heat loss

omega 3 functions

slows fatty material and cholesterol build up on the inner walls of arteries reduces chance of blood clots

(polyunsaturated) omega 3 examples (food)

salmon trout sardines

omega 6 functions

regulates blood pressure and blood clot formation regulates blood vessel contractions and immune response

omega 6 examples (food)

sunflower and corn oils avocados eggs

what is cholesterol

a wax-like substance associated with lipids, but not a fat

cholesterol functions

aids production of hormones acts as a building block for human tissue helps liver produce bile vital for making body work properly

worst to best fats

trans fats saturated monounsaturated polyunsaturated

how do cholesterol levels increase

by the amount of saturated and trans fats eaten

what does body make cholesterol with

trans and saturated fats

what happens if too much trans and saturated fat is eaten

can increase the amount of bad cholesterol (LDL cholesterol) in our blood, which leads to clogging of blood vessels and can cause heart disease.

what is HDL

high-density lipoproteins (good) - picks up cholesterol, absorbs the cholesterol and carries it back to the liver which flushes it from the body

what is LDL

low-density liproproteins (bad) - releases cholesterol

what is VLDL

very low density liproproteins (bad)

how to lower cholesterol

lower cheese intake or choose low fat reduced-fat milk limit egg intake

what are triglycerides?

a type of fat found in your blood that your body uses for energy

examples of good fats

vegetable oils: olive canola sunflower soy corn

examples of bad fats

butter cheese processed foods - made with trans fats

why is olive oil a good fat?

rich in monounsaturated fatty acids

protein ADMR

15-25%

does the body store protein?

what are proteins made of?

amino acids: carbon hydrogen oxygen nitrogen

complete proteins?

all the essential amino acids

incomplete proteins?

lack one or more essential amino acids

essential amino acids?

(9) must be supplied in the diet as the body cannot make them

non-essential amino acids?

(11) can be synthesised (made) in the body are low in biological value

how can you tell between essential and non-essential amino acids?

different sequence combinations = different proteins different shapes = different functions

what is biological value of protein?

a measure of the number of essential amino acids it contains (%)

what are high biological value proteins? (HBV)

complete proteins - contain all essential amino acids

what are low biological value proteins? (LBV)

second class proteins (incomplete) - deficient in one or more essential amino acids

complete protein examples (food source)

red meat milk cheese eggs fish

incomplete protein examples (food source)

Legumes (beans, peas, lentils). Nuts. Seeds. Whole grains. Vegetables.

complementary (supplementary) proteins?

Eating 2 or more incomplete proteins together forms a complementary protein - a protein that then contains all the essential amino acids required by our bodies in sufficient amounts.

Protein functions

growing, repairing and maintaining body tissues synthesising enzymes, hormones and antibodies assisting in muscle contraction and relaxation