Unit 1 Nutrition, Diet And Health Flashcards
What is an example of malnutrition?
Obesity
Under nutrition
Not enough vitamins
What is a balanced diet?
A diet which contains the right amount of each essential nutrients
What does FSA stand for?
Food standard agency
Why do males need more energy than females?
Higher metabolic rate
What is meant by PAL?
The amount of physical activity
What nutrients are need for illness and recovery from operations?
Bone fractures- calcium and protein
Blood lost - extra iron
Name the 3 macro nutrients
Proteins
Carbohydrates
Fats
What are proteins made of?
Amino acids
How many amino acids are there?
22
How much protein do we need each day?
Females - 45g
Males - 55g
Pregnant women- 51g
Breastfeeding women- 56g
Give examples of protein alternatives?
Quorn
Tofu
Where is low biological value protein sources from?
Vegetable protein
What is complementation of protein?
Mixing different types of protein to get more amino acids
Why do we need fats?
Energy
Vitamins a,d,e,k
Protects internal organs
What is fat made of?
Glycerol
Fatty acids
What is the difference between saturated and unsaturated fats?
Saturated - no double bond, less healthy
Unsaturated - double bonds, healthier
List five ways to cut down on fat
Reduce the amount of fried food Cut visible fat of meat Eat less red meat Eat low fat spreads Use oil spray Buy lean meats Cut down on cakes
How much of our total energy intake should be from carbohydrates?
50%
What is protein sparing?
Eating carbohydrates with proteins to allow them to be used for growth and repair
What is non-starch polysaccharide?
Where is it found?
Dietary fibre
Pules, vegetables, brown rice
What are the fat soluble vitamins?
A,d,e,k
What is the function and a source of vitamin: A D E K
A- retinol healthy mucous membrane and to see in dim light, milk cheese - beta carotene is antioxidant, spinach D- absorption of calcium, cheese, sun E- healthy skin, eggs K- normal blood clotting, leafy veg
Which b vitamins release energy?
1- from carbs
3 - from carbs, fats and proteins
Where is fluoride found?
Seafood
Some drinking water
Wha is the difference between haem and non-haem iron?
Haem- found in meat easily absorbed
Non-haem - less easily absorbed found in beans nuts soya
What are the 8 tips for eating well?
Base meals on starchy foods Eat 5-7 fruit and veg a day Eat more fish Cut down on fat and sugar No more that 6g of fat a day Drink plenty of water Don't skip breakfast
How much vitamin c is recommended a day?
35-40mg
why do we need energy?
breathing
blood circulation
brain function
activities
what is Basal Metabolic Rate?
the rate your body uses energy when its warm and resting
what is the glycemic index of foods?
the rate at which carbohydrates are converted in to glucose
what breaks down starch to sugars in the mouth?
digestive enzyme - salivary amylase
what does the liver produce?
bile
how long does food stay in the stomach for?
4 - 5 hours
what percentage of the human body is water?
70
what is water needed for in the body?
body fluids
regulation of body temperature
digestion
preventing dehydration
how much water do we need a day?
2-3 litres
