Topic 1.1 - 1.5 : Stage 2 Flashcards
6 essential nutrient types
carbohydrates
protein
lipids/ fats
minerals
vitamins
h2o and fibre (non-nutrients)
4 saccharides
monosaccharides
disaccharides
oligosaccharides
polysacchraides
monosaccharide examples
fructose
glucose
galactose
monosaccharide food source
honey
fruit jams
dried fruit
disaccharide examples
sucrose
lactose
maltose
disaccharide food source
syrup
sweet potatoes
muesli bars
oligosaccharide examples
fructooligosaccharides (FOS)
galactooligosaccharides (GOS)
oligosaccharide food source
breads
cereals
polysaccharide examples
starch
cellulose
glycogen
polysaccharide food source
potatoes
peas
bread
pasta
soluble fibre functions
absorbs water and turns into gel that protects gastrointestinal muscles around colon
slows down digestion and relives constipation
soluble fibre example (food)
beans
apples
oats
chia seeds
insoluble fibre functions
promotes healthy digestion
stimulates gastrointestinal tract
reduces constipation
insoluble fibre example (food)
whole-wheat flour
al bran
nuts
cauliflower
potatoes
resistant starches?
don’t break down into sugar
what is starch (carbohydrates) used for?
starch is broken down into sugar and is used for energy
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
what happens when there is an excess of carbohydrates?
it is stored as adipose tissue (fat)
converted to glycogen
what happens when the is a deficiency in carbohydrate intake?
no energy- deplete other areas of body to provide energy
disease/ disorder
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
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
low GI number
55 or less
intermediate GI number
56-69
high GI number
70 or more
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?
no
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
