A chemical found in food that nourishes the body: - proteins -minerals - vitamins -carbohydrates - fats -water

Chapter 1- food and nutrition Flashcards by lucy james

What are the functions of food?

helps body to grow
helps body fight disease
provides body with warmth and energy

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What factors affect food choice?

lifestyle
availability
cost
nutritional value
personal likes and dislikes
religion
foods in season

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What is a nutrient?

A chemical found in food that nourishes the body:

proteins -minerals
vitamins -carbohydrates
fats -water

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What is a source?

A food that contains the nutrient

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What are macronutrients?

They are Proteins, fats and carbohydrates and they are needed in large amounts

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What are micronutrients?

They are vitamins and minerals and are needed in small amounts

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What is nitrogen needed for?

Growth

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What are proteins made of?

They are made of small units attached together called amino acids. The amino acids are made of hydrogen, carbon, nitrogen and oxygen.

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What is high biological value protein?

It is made up of essential amino acids (very important in diet) and can be found in animal sources

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What are examples of food that contains high biological value protein?

Meat, fish, soya beans, eggs, milk and dairy produce (cheese), and Quorn

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What are examples of low biological value proteins?

Peas, beans, lentils, whole cereals, nuts and muesli

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What are the functions of protein?

can be used for heat and energy when there is not enough in body
helps body cells grow
helps repair damaged cells e.g healing wounds
forms hormones and enzymes to help the body to function

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What is the recommended dietary allowance (RDA) for protein?

One gram for every kilogram they weigh

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What are fats made from?

Fatty acids and glycerol

Each molecule of glycerol is attached to three fatty acids

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What do fatty acids and glycerol contain?

Oxygen, hydrogen and carbon

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What are examples of saturated fats?

milk
cream
meat
butter
eggs
cheese

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What are examples of unsaturated fats?

sunflower oil
oily fish ~ salmon
polyunsaturated margarine ~ flora
fish oils ~ cod liver oil
olive oil
nuts
seeds

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What are functions of fats?

provide vitamins A,D,E and K because they dissolve in fats
provide heat and energy
insulate the body and prevent heat loss
give a feeling of hunger
protect delicate organs

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What are carbohydrates made of?

Simple sugars i.e glucose. These simple sugars are joined together to make glucose. They contain hydrogen, carbon and oxygen

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What are the sources of carbohydrates?

sugars~ fruit, milk, cakes, biscuits and honey
starches~ cereals, root potatoes, root veg and pulse veg
dietary fibres~ veg, fruit, brown rice and bread

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What are the functions of carbohydrates?

sugars and starchy food provide heat and energy
fibres give a feeling of fullness
fibre helps the movement of food through the body

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Why is fibre important in diet?

It prevents becomes bulky in the bowel and prevents constipation.

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What is the RDA of fibre?

30g

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What are the two types of vitamins?

Water-soluble (B,C)

- fat-soluble (A,D,E,K)

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What are the functions of Vitamin B?

- release of energy from food - healthy nerves growth - helps prevent spinal bifida in unborn kids

What are the sources of vitamin B

Red meat, cheese, fish, milk and eggs

What are the deficiency disease you can get from not eating enough vitamin B?

- Beri-beri | - pellagra

What are the functions of vitamin C?

- general health - healthy skin and gums - helps body absorb iron - helps heal wounds

What are the sources of vitamin C?

- Fruit: kiwi, oranges and strawberries | - veg: peppers, tomatoes, broccoli

What are the deficiency diseases you can get from not getting enough Vitamin C?

- scurvy - slow healing of woulds - high risk of infections

What is the RDA for vitamin C?

50-60g

What are the functions of vitamin A?

- growth - healthy eyes - healthy skin - healthy linings of throat and nose

What are the sources of vitamin C?

Fish liver oils, oily fish, butter, eggs and margarine

What are the deficiency diseases from lack of vitamin C?

- slow growth - night blindness - rough, dry skin

What are the functions of vitamin D?

Healthy bones and teeth

What are the sources of vitamin D?

Sunshine, fish liver oils, oily fish, liver, eggs and margarine

What are the deficiency diseases from lack of vitamin D?

- Rickets in kids - osteomalacia in adults - osteoporosis in adults - unhealthy teeth

What are the functions of vitamin E?

- its an antioxidant | - healthy red blood cells

What are the sources of vitamin E?

Nuts, seeds, eggs, cereals

What are the deficiency diseases from lack of vitamin E?

Anemia in newborn babies

What are the functions of vitamin K?

It helps blood clot

What are the sources of vitamin K?

Green veg and cereals

What are the deficiency diseases from lack of vitamin K?

Blood clotting problems

What is hypervitaminosis and what is i caused by?

Too much vitamin A and D in the diet usually from taking too many vitamin supplements

What is vitamin D needed for?

To absorb calcium

What are minerals that are needed in small amounts called?

Trace minerals

Give some examples of important minerals

Calcium, phosphorus, iron, fluorine, iodine and sodium

What is the function of calcium?

For strong bones and teeth

What are the deficiency diseases from lack of calcium?

- Bones become soft -> rickets in kids, osteomalacia in adults - Osteoporosis and tooth decay too

What are the sources of calcium?

Milk, cheese, yoghurt, tinned fish, green veg

What is the RDA for calcium?

1200mg

What are the functions of iron?

- healthy red blood cells | - makes haemoglobin in red blood cells to carry oxygen around body for energy

What are the deficiency diseases from lack of iron?

Feeling weak, run down and tired leading to anemia

What are the sources of iron?

Red meat, liver, whole cereals, green veg

How is iron easily absorbed?

When its eaten with vitamin C -> orange juice with a whole breakfast cereals

What id the RDA of iron?

14mg

What are the functions of fluorine?

Healthy teeth

What are the sources of fluorine?

Drinking water, fish

What are the deficiency diseases from lack of fluorine?

Tooth decay

What are the functions of phosphorus?

Combines with calcium for strong bones

What are the sources of phosphorus?

Milk, cheese, eggs, whole cereals, pulse veg, meat, fish, poultry

What are the deficiency diseases from lack of phosphorus?

They are rare because its in so many foods

What is the function of sodium?

To balance water in our body

What are the sources of sodium?

Snack food, cheese, butter, table salt, bacon

What are the deficiency diseases from lack of sodium?

Muscle cramps

What is the RDA sodium?

How do you find the amount of salt in food?

Multiply the sodium by 2.5

What does a high intake in salt cause?

Coronary heart disease, high blood pressure, stroke, kidney damage

What is the RDA for water?

2-2.5 litres or 8 glasses a day

What deficiency diseases can come from a lack of water?

Dehydration

What are the sources of water?

Fruit, veg, tap water, bottled water, milk, tea, coffee

What are the functions of water?

- satisfies thirst - helps digestion - helps remove waste from body e.g. Urine - source of minerals like fluoride and calcium - part of all body fluids

How is energy produced in cells?

In the cells food is burned and energy is made in a process called oxidation

How do we measure energy?

In kilocalories(kcal) or kilojoules (kJ). 1kcal = 4.2kJ

List some common activities and the amout of kilocalories used per hour

Sleeping -70 Watching tv -80 Sitting, standing, writing- 90 Cycling- 450

What factors influence energy requirements?

- size: big need more energy than small - age: adults need more than kids - activity: active people need more than inactive people - climate: people in cold climates need more than warm climates - gender: men need more than females - pregnancy: pregnant people need more

What is the average RDA of energy for kids?

1-3~ 1300 4-6~ 1700 7-10~ 2000

What is the RDA of energy for teens?

male~ 11-18 is 2600 | Female~ 11-18 is 2100

What is the RDA of energy for men?

Sedentary- 2500 | Very active- 3500

What is the RDA for women?

Sedentary- 2100 Very active- 2500 During pregnancy- 2400 During lactation- 2700

What does energy balance mean?

That energy input should equal energy output

What form is excess energy stored in?

Fat

What are empty kilocalories?

Foods that provide energy but no other nutrients eg fizzy drinks

What are staple foods?

Foods that are plentiful and most commonly eaten in a country

Chapter 1- food and nutrition Flashcards

(84 cards)