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from flashcardlet > Human Bio Unit 1 - Balanced Diet > Flashcards

Human Bio Unit 1 - Balanced Diet Flashcards

1
Q

Effects of malnutrition

A

Poor growth

Poor physical health

Mood

Behaviour

Bodily functions

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2
Q

Balanced diet

A

Contains adequate amounts of the necessary nutrients for our body to function properly

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3
Q

Name 3 Food Standards Agency tips for eating well

A

Base meals on starch foods

Eat lots of fruit and veg

Eat more fish

Cut don on saturated fat and sugars

No more than 6g of salt a day

Get active

Drink plenty of water

Don’t skip breakfast

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4
Q

Dangers of salt

A

High salt diets cause more norepinephrine to be produced

Norepinephrine is a hormone that causes the blood vessels to constrict

Causes development of high blood pressure

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5
Q

Why do we need fats?

A

Calorie source

Protection of organs

Transport of vitamins

Produce hormones

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7
Q

Why is a high fat diet dangerous?

A

Increases risk of heart disease, cancer and diabetes

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8
Q

Types of fat

A

Saturated

Unsaturated

Trans

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9
Q

Saturated fats

A

Often solid at room temperature

Come from animal or plant sources

Main things in raising blood cholesterol and increasing risk of heart disease

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10
Q

Sources of saturated fat

A

Cream

Cheeses

Fatty cuts of meat

Whole milk

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11
Q

Unsaturated fat

A

Normally liquid at room temperature

2 types

Can help lower blood cholesterol levels if used instead of saturated fats

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12
Q

The 2 types of unsaturated fat

A

Polyunsaturated fats

Monounsaturated fats

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13
Q

Polyunsaturated fats

A

Liquid at room temperature and in the fridge

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15
Q

Monounsaturated fats

A

Liquid at room temperature but start to solidify in the fridge

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16
Q

Common sources of monounsaturated fats

A

Peanut oil

Olive oil

Avocados

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17
Q

Trans fats

A

Also known as hydrogenated fatty acids

Made by putting some fats through a process of hydrogenation

Recent studies show that trans fats may raise total blood cholesterol levels and LDL cholesterol while lowering HDL cholesterol levels

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18
Q

Hydrogenation

A

When liquid oils that are naturally high in unsaturated fats are changed to a more solid and more saturated form

Can increase the shelf life of a product

Make liquid oil into a more solid spreadable form

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19
Q

Likely sources of trans fats

A

Donuts

Chips

Cookies

Fried foods

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20
Q

Fruit and veg

A

Act as powerful antitoxins

Helps protect against some chronic diseases such as cancer

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21
Q

Blueberries

A

Flavonoids

Improve circulation

Help defend against infection

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22
Q

Broccoli

A

Antioxidants

Contains vitamin C and beta-carotene and folate

Helps protect against cardiovascular disease and cancer

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24
Q

What is important with fruit and veg

A

Eating a variety to get a good range of vitamins, minerals and fibre

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25
Q

Glycemic index

A

Ranking of carbohydrates in food on a scale of 0 to 100 according to the extent of which they raise blood sugar levels after eating

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26
Q

High GI

A

Rapidly digested and absorbed

Results in fluctuations in blood sugar levels

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27
Q

Low GI

A

Slow digestion and absorption

Slow, regular release of sugars

Helps control appetites and keeps you from being hungry

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28
Q

What effects GI?

A

Type of starch

Fibre present slows the breakdown of starch

Presence of other compounds, i.e.; vinegar, pickle

29
Q

Glycemic load

A

Represents the quality of the carbohydrates in food

Takes the glycemic index a step further by including quantity

30
Q

How to work out Glycemic load

A

Carbohydrate content(g) X (glycemic index/100)

31
Q

What is the best source of energy for the body?

A

Glucose

32
Q

3 types of sugar

A

Intrinsic

Extrinsic

Milk sugars

33
Q

Intrinsic sugars

A

Found in cells

34
Q

Extrinsic sugar

A

Not contained in cells

Added to processed foods or sugary drinks

35
Q

Milk sugar

A

Found in dairy products

Mostly lactose

36
Q

Percentage of our daily energy that comes from extrinsic sugars?

A

10%

37
Q

Percentage of our daily energy that should come from intrinsic and milk sugars?

A

40%

38
Q

BMR

A

Basal metabolic rate

The energy we use when at rest

39
Q

Anorexia nervosa

A

Anorexia

When the body doesn’t have enough energy

40
Q

Effects of anorexia

A

Poor growth in children and adolescents

Can be fatal as it effects the heart and digestive system

42
Q

Obesity

A

Too much energy

43
Q

Percentage of adults in the UK that are obese

A

25%

44
Q

How much does lifespan decreases in obese adults over 40?

A

6-7 years

45
Q

Type 2 diabetes

A

When the body doesn’t produce enough insulin or cells don’t react with insulin

Means there is more free glucose in the blood

Usually effects people over 40

46
Q

What type of person is diabetes most common in?

A

South Asian, African-Caribbean or Middle Eastern descent

48
Q

Long term effects of type 2 diabetes

A

More likely to have a heart attack

High blood pressure

Damage to tiny blood vessels

Damage to retina

Kidney damage

49
Q

Effects of obesity

A

High blood pressure

Diabetes

Choronary heart disease

Antheroma

50
Q

Isotonic drinks

A

Same water potential as inside the body

Has the right amounts of minerals and sugars to replenish the bodies store after exercise

51
Q

Fibre

A

Protects against bowel cancer

52
Q

Why is it important to drink lots of water?

A

Keep you hydrated

Keeps the water potential of our bodies the same

Means water doesn’t flow out of cells too much and become hypertonic

53
Q

Foods high in protein

A

Eggs

Meat

Fish

Nuts

53
Q

Foods high in protein

A

Eggs

Meat

Fish

Nuts

54
Q

Role of protein in the body?

A

Producing enzymes

Building/replacing body tissue

Hormone production

Carry nutrients through the body

54
Q

Role of protein in the body?

A

Producing enzymes

Building/replacing body tissue

Hormone production

Carry nutrients through the body

55
Q

Foods high in carbohydrates

A

Bread

Pasta

Potato

56
Q

Role of carbohydrates in the body?

A

Energy supply

56
Q

Role of carbohydrates in the body?

A

Energy supply

57
Q

Food high in fats

A

Sausages

Cheese

Chocolate

57
Q

Food high in fats

A

Sausages

Cheese

Chocolate

58
Q

Role of fat in the body

A

Provides energy

Insulation

Protection of organs

58
Q

Role of fat in the body

A

Provides energy

Insulation

Protection of organs

59
Q

Foods high in fibre

A

Fruit

Veg

Nuts

Seeds

60
Q

Roles of fibre in the body

A

Prevent constipation

Helps prevent bowel cancer

60
Q

Roles of fibre in the body

A

Prevent constipation

Helps prevent bowel cancer

70
Q

What would giving a person with type 2 diabetes a diet containing little starch but high in fibre cause?

A

Normaler levels of blood glucose, because:

Less starch to digest to glucose, so less starch to absorb in the gut

Fibre reduces rate of absorption

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