Chapter 7: Human Nutrition Flashcards
What is a balanced diet?
A balanced diet is one in which all the nutrients needed to maintain a person’s health are present in appropriate proportions.
State the factors involved in changing the proportions of a balanced diet.
Age (the amt of energy required increases as we reach adulthood, then decrease for adults as they age)
Activity level (ppl who are more active need more energy)
Gender (females tend to require less energy than males due to lower body mass)
Pregnancy and Breastfeeding (requires more energy because the woman is carrying extra mass, as well as providing nutrition for her child)
List the nutrients needed for a balanced diet.
Carbohydrates
Fats
Proteins
Vitamin A, C and D
Calcium
Iron
Fibre
Water
State the sources of carbohydrates.
Pasta
Rice
Potatoes
Sugar
Vegetables
State the function of carbohydrates.
Source of energy.
What does carbohydrate deficiency result in?
Ketosis, leading to headaches and fatigue
What does carbohydrate in excess result in?
Type Two Diabetes.
State the sources of fats.
Cheese
Butter
Margarine
Oils
Nuts
State the function of fats.
Source of energy
Storage and insulation
What does fat deficiency result in?
Dry skin
What does excess in fats result in?
High blood pressure
Heart disease
Obesity
State some sources of proteins.
Meat
Fish
Eggs
Peas
Beans
Lentils
Yoghurt
State the function of proteins.
Growth and repair of cells.
What does protein deficiency result in?
Kwashiorkor
What does excess in proteins result in?
Kidney damage
Heart disease
State some sources of vitamin A
Milk
Cheese
Yoghurt
Oily fish
State the function of Vitamin A.
Maintains good vision, healthy skin and immunity to infection
What happens if you are Vitamin A deficient?
Night-blindness.
State some sources of Vitamin C.
Citrus fruit
Leafy green vegetables.
State the function of Vitamin C.
Helps to heal wounds, maintain healthy connective tissue, immunity
What happens when you are Vitamin C deficient?
Scurvy
What happens if you consume too much Vitamin C?
Diarrhoea
State the sources of Vitamin D.
Sunlight
Eggs
Oily fish
Margarine
Cereals
State the function of Vitamin D.
Maintains healthy bones and teeth
What happens if you are vitamin D deficient?
Rickets and bone pain
List some sources of calcium.
Cheese,
Milk
Eggs
State the function of calcium.
Maintains healthy bones and teeth
Normal blood clotting and control of muscle contraction.
What happens if you are calcium deficient?
Weak bones and teeth
Slow blood clotting
Muscle spasms