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Food Tech > Energy And Nutrition > Flashcards

Energy And Nutrition Flashcards

1
Q

What does (EAR) stand for?

A

Estimated average requirement

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2
Q

What % of energy should come from CARBOHYDRATES?

A

50%

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3
Q

What % of energy should come from FAT?

A

No more then 35%

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4
Q

What % of energy should come from PROTEIN

A

15%

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5
Q

What does (BMR) stand for?

A

Basil Metabolic Rate (how many calories you burn whilst being completely stationary)

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6
Q

How does the body burn calories while stationary?

A
  • keeping body warm
  • Transmitting nerve pulses
  • Pumping blood
  • Maintaining breathing
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7
Q

What does (PAL) stand for?

A

Physical Activity Level

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8
Q

How do you calculate the (PAL) of a person

A

PAL= total energy expenditure / based metabolic rate (BMR)

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9
Q

What is the average daily energy requirement over 24hours?

A

~2000kcal

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10
Q

What is energy?

A

~The power used to do work from a food source

~It cannot be created or destroyed, but can be changed from one form to another

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11
Q

How much energy is in 1g of carbohydrate

A

3.75kcal or 16kj

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12
Q

How much energy is in 1g of protein

A

4kcal or 17kj

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13
Q

How much energy is in 1g of fat

A

9kcal or 37kj

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14
Q

How much energy is in 1g of Alcahol

A

9kcal

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15
Q

What is an energy balance

A

Energy consumption = Activity

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16
Q

What is a positive energy balance

A

Energy consumption > Activity

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17
Q

What is a negative energy balance

A

Energy consumption < Activity

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18
Q

What does (BMI) stand for?

A

Body Mass Index

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19
Q

How do you calculate body mass index (BMI)

A

(BMI) = weight[kg] / height^2 [m]^2

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20
Q

What is energy density

A

How much energy is in a meal: Energy (kcal) / weight (g)

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21
Q

What is energy density affected by?

A

Water, fat and fibre

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22
Q

What are MACRONUTRIENTS?

A

Nutrients that are needed in large quantities. These nutrients are fat, carbohydrates and protein

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23
Q

What are MICRONUTRIENTS?

A

Nutrients that are needed in small amounts e.g vitamins, minerals and trace elements

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24
Q

What is the function of fat in the diet?

A 
~provides a constant source of energy
~provides essential fatty acids; important for cell membranes
~is a component of hormones
~carries fat soluble vitamins (A,D,E,K)
~protect organs
25
Q

What elements are fats made from?

A

Carbon, hydrogen and oxygen

26
Q

Saturated fats are:

A

Solid at room temperature and are generally classed as ‘bad fats’. E,g meat, coconut oil, palm oil, butter and lard

27
Q

Unsaturated fats are usually:

A

Liquid at room temperature and are classed as good fats e.g oily fish like trout, salmon, herring, mackerel, rapeseed oil, avocado oil, olive oil, avocado, nuts

28
Q

What are polyunsaturated fats?

A

Fats that have two or more pairs of carbon atoms. E.g oily fish, rapeseed oil

29
Q

What is OMEGA 3 found in

A

Oily fish (fish with +5% fat in their flesh)

30
Q

What is OMEGA 6 found in?

A

Nuts and seeds

31
Q

How many portions of fish should you have per week

A

2 or more. Only one should be white fish

32
Q

How much fat should the average man eat?

A

No more then 95g of fat per day

33
Q

What is the function of CARBOHYDRATES in the diet?

A

~to provide energy for physical activity
~to give the feeling of satiety (feeling of fullness)
~to provide dietary fibre
~to sweeten/flavour food

34
Q

What are the two main types of simple carbohydrates?

A

Monosaccharides and Disaccharides

35
Q

What are MONOSACCHARIDES?

A

The simplest form of carbohydrate: GLUCOSE, FRUCTOSE and GALACTOSE

36
Q

What are DISACCHARIDES?

A

They are formed when two sugar molecules join together with the removal of one water molecule e.g SUCROSE, LACTOSE and MALTOSE

37
Q

What are FREE SUGARS?

A

A sugar you can see. Such as caster, brown, golden syrup, honey and maple syrup

38
Q

What are the problems that come with and excess of sugars?

A

Tooth decay, can lead to type 2 diabetes

39
Q

What is VITAMIN A’s function in the diet?

A

~keeps the lining of the throat and digestive system healthy
~keeps lungs moist and free from infection
~helps vision
~keeps immune system healthy

40
Q

What are some sources of VITAMIN A?

A

~meat (liver, kidney, oily fish, milk, eggs)

~beta carotene (orange veg)

41
Q

Symptoms of VITAMIN A deficiency are:

A

Poor vision in dim light

42
Q

What is VITAMIN D’s function in the diet

A

~absorption of calcium and phosphorus from food

~enhances immune function and muscle strength

43
Q

What are some sources of VITAMIN D?

A

~ultra violet light from the sun

~meat (salmon, eggs, cheese)

44
Q

Symptoms of VITAMIN D deficiency are:

A

~Rickits (soft bones in children)

~Osteomalacia (pain and muscle weakness)

45
Q

What is VITAMIN E’s function in the diet?

A

~needed for healthy cell membranes
~needed for healthy blood
~acts as an anti oxidant which prevents cancer
~prevents risk of heart disease

46
Q

What are some sources of VITAMIN E?

A

~fruit, veg, nuts, seeds

47
Q

What are VITAMIN K’s functions in the diet?

A

~needed for normal blood clotting and bone structure

48
Q

Sources of VITAMIN K are:

A

~cheese
~liver
~leafy greens like lettuce, spinach, cabbage

49
Q

What functions does water have in the body

A 
~enables cells to function properly 
~ensures mucous membranes and lungs/eyes/mouth
~helps regulate body temp
~transports oxygen around the body
~provides minerals
~reduces headaches
50
Q

How much water should we be drinking a day?

A

2L

51
Q

What are the symptoms of water deficiency

A 
~Impaired cognitive functions like being confused/disorientated 
~dizziness 
~headache
~feeling weak
~dry throat
52
Q

Why should fruit and veg make up 33% of the food eaten

A

They contain large amount of vitamins like C, E, K
Contains trace elements
Contains anti oxidents

53
Q

B1 THIAMINE (function, sources and symptoms of deficiency)

A

Function: Needed for the release of carbohydrates

Sources: Whole grains

Symptoms: development of beri-beri

54
Q

B2 RIBOFLAVIN (Function, sources and symptoms of deficiency)

A

Function: releases energy from carbs, protein and fats

Sources: eggs, milk and rice

55
Q

B3 NIACIN (Function, sources and symptoms of deficiency)

A

Function: Important for releasing energy from food

Sources: meat, wheat and maze

Symptoms: results in disease pellagra

56
Q

B9 FOLIC ACID (Function, sources and symptoms of deficiency)

A

Function: forms healthy blood cells

Sources: leafy green veg

Symptoms: insomnia, anemia and depression

57
Q

B12 COBALAMIN (Function, sources and symptoms of deficiency)

A

Function: needed for the formation of red blood cells

Sources: animal products

Deficiency: can lead to anaemia

58
Q

VITAMIN C ASCORBIC ACID (Function, sources and symptoms of deficiency)

A

Function: Needed to make collagen which is needed for tissues in the body

Sources: Fresh fruit

Symptoms: scurvy

Food Tech (4 decks)

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