Food And Nutrition Flashcards
(175 cards)
1
Q
What are micronutrients?
A
Nutrients needed in small amounts
2
Q
What are macro nutrients?
A
Nutrients needed in large amounts
3
Q
What is a function?
A
Why we need certain foods and what it does in the body
4
Q
What is a source?
A
Where the food has came from
5
Q
What is the role of protein?
A
Growth and repare of cells and muscles
6
Q
What is the role of fats in the body?
A
Insulation and a secondary source of energy. Protect your vital organs
7
Q
What is the role of carbohydrates in the body?
A
Provides the energy we need to keep fit and active
8
Q
What is the role of vitamin a in the body?
A
Eyesight
9
Q
What is the role of vitamin c in the body?
A
Healthy immune system
10
Q
What is the role of vitamin d in the body?
A
Helps absorb calcium
11
Q
What is the role of fibre in the body?
A
Helps to keep the digestive system healthy
12
Q
What is the role of iron in the body?
A
Helps to keep the blood healthy
13
Q
What is the role of calcium in the body?
A
Helps keep bones and teeth healthy
14
Q
What is the role of water in the body?
A
Helps to keep our body and cells hydrated
15
Q
What is an example of protein?
A
Chicken and beef
16
Q
What is an example of fats?
A
Avocado
Oil
17
Q
What is an example of carbohydrates?
A
Pasta
Bread
18
Q
What is an example of vitamins?
A
Pineapple
Fruit and veg
19
Q
What is an example of fibre?
A
Porridge
20
Q
How much energy does the body receive from carbohydrates?
A
50%
21
Q
How much energy does the body receive from fats?
A
35%
22
Q
How much energy does the body receive from protein?
A
15%
23
Q
Is protein a macro or micro nutrient?
A
Macro
24
Q
What are the role of amino acids in protein?
A
They are the ‘building blocks’ that make up protein molecules
25
How many amino acids are essential for children?
10
26
How many amino acids are essential for adults?
8
27
How many essential amino acids are high and low biological proteins missing?
One or more
28
What would happen if you ate two or more low biological value proteins together?
You will get all the essential amino acids
29
What does HBV stand for?
High biological value
30
What does LBV stand for?
Low biological value
31
What is the effect of excess protein in the diet?
Weight gain
| Strain to the liver and kidneys
32
At room temperature are fats solids or liquids?
Solids
33
Where do fats at room temperature come from?
Animal sources
34
Are oils solid or liquid at room temperature?
Liquid
35
Where do oils come from?
Plants
36
Are fats micro or macro nutrients?
Macronutrients
37
What does lipid mean?
Fat
38
What is an effect of fat deficiency in the diet?
Bruising
| Weight loss
39
Which organs store fat in them which stops them working correctly?
Liver
40
Are carbohydrates a macro or micro nutrient?
Macro
41
What are sugary carbohydrates?
Quick releases of energy
42
What are starchy carbohydrates?
Complex carbohydrates
43
What are monosaccharides?
Simple sugar molecules
44
What are the three monosaccharides?
Glucose
Galactose
Fructose
45
What are disaccharides?
Two sugar molecules joined together
46
What are the three disaccharides?
Sucrose
Lactose
Maltose
47
What are complex carbohydrates called?
Polysaccharide
48
What does NSP stand for?
None starch polysaccharides
49
What is an example of NSP?
Fibre
50
What is an effect of deficiency of carbohydrates in the diet?
Weight loss
| Tiredness
51
What is an effect of lack of fibre in the body?
Constipation
52
What will happen if the body doesn’t have enough carbohydrates as a source of energy?
The body will turn to a secondary source for energy which is fats
53
What is the third source of energy the body will turn to if their is a deficiency of carbohydrates?
Protein
54
What does carbohydrates reduce?
Blood pressure
| The risk of type 2 diabetes
55
What is the effect of excess carbohydrates?
Heart disease and diabetes
56
What is intrinsic?
Fruit, naturally in food
57
What is extrinsic?
Sweets, sugars that are added
58
How many grams of recommend of fibre in the diet?
30g
59
Are vitamins macro or micro nutrients?
Micro
60
What is the main jobs of vitamins?
To help fight disease
61
What does vitamin A do?
Helps you see in dim light
Helps children to grow
Keeps your skin healthy
62
What is an effect of deficiency of vitamin a?
Won’t grown properly, night blindness, dry skin/infection
63
What is an effect of excess vitamin a in the body?
Can be poisonous and effect unborn babies
64
What are some examples of foods with vitamin a?
Milk, egg yolk, carrots and any orange foods
65
What groups are water soluble vitamins in?
Group b and c
66
What vitamins release energy from carbohydrates you eat?
B1, B2 and B3
67
What vitamins make healthy red blood cells?
B9 and B12
68
What is B9 also known as?
Folate (folic acid)
69
What does folic acid help reduce?
The risk of developing central nervous system defects such as bifida in unborn babies
70
What can deficiency of water soluble vitamins lead to?
Anemia
71
What is anemia?
Enlarging of red blood cells
72
What foods are a good source of B1, B2 and B3?
Eggs and milk
73
What foods are good sources of B9?
Oranges
Bananas
Green leaf vegetables
74
What foods are a good source of B12?
Meat and fish
75
What does fortified mean?
Things added to foods
76
What is an example of a fortified food?
Cereal with added vitamin D to absorb calcium in the foods (especially children’s food)
77
What foods would you make to avoid losing vitamins through boiling foods?
Make soup, stock or gravy
78
Where does vitamin c come from?
Fruit
79
What does anti oxyden stop?
Ageing and oxygen spoiling foods
80
What is an affect of lack of vitamin c?
Iron is not absorbed (anemia), bleeding in gums and loose teeth
81
Why is vitamin c needed?
To maintain connective tissue which binds the body’s cells together in the skin/muscles
82
How can you keep the vitamin content in vegetables?
Prepare vegetables close to cooking time
Don’t buy damage fruit
Steam
Serve straight away
83
What do antitoxidants help prevent?
Heart disease and some types of cancer
84
Are minerals a micro or macro nutrient?
Micro
85
What is the main function of calcium?
To strengthen teeth and bones
86
What vitamin is needed to absorb calcium?
D
87
In what foods provide calcium?
Most dairy products and green leaf vegetables
88
What illness could you get if you lack calcium?
Rickets
89
What could rickets lead to?
Osteomalacia
90
At what age do our bones hit the peak bone mass?
30
91
What could rickets do to the legs?
Bow legs
92
Why is iron needed in the body?
To make haemoglobin in red blood cells to carry oxygen to all body cells
93
What vitamin is required to enable the absorption of iron from foods during digestion?
Vitamin c
94
What is the main food source of iron?
Red meat
Kidney
Liver
95
What can iron deficiency lead to?
Iron deficiency anemia
96
What are the symptoms of iron deficiency anemia?
Tiredness
Pale skin
Often occurs in unborn babies
97
What is the function of sodium in the body?
Controls the amount of water in the body. It also helps to control nerves and muscles
98
What are the main sources of sodium in food?
Salt and any foods that have salt added to flavour or preserve them such as cheese
99
What will sodium deficiency lead to?
Muscle cramps and can be caused losing salt in sweat in hot climate or by sickness and diarrhoea
100
What will excess sodium lead to?
To much sodium can cause high blood pressure. This can put a strain on the heart and kidneys
101
What will a strain on the heart and kidney effect?
How efficient they work
102
What is the function of fluoride in the body?
To strengthen the bones and the enamel in the teeth
103
What are the main food sources of fluoride?
Fish, seafood and tea
104
What is the effect of deficiency of fluoride?
May lead to weak enamel on the tether and therefore more chances if tooth decay
105
What is the effect of excess of fluoride?
This may lead to permanent discoloured teeth
106
What is the function of iodine in the body?
To produce the hormone thyroxin, in the thyroid gland in the neck which controls the metabolic rate of the body
107
What is the main food source of iodine?
Seafood, vegetables, milk and dairy foods
108
What will deficiency of the iodine in the body cause?
Swelling in the neck called goitre
109
What will happen if a mother is deficient in iodine when she is pregnant?
Her baby may develop cretinism
110
What is cretinism?
A baby will be born with permanent brain damage
111
What is the function of phosphorus in the body?
Mineralises the bones and makes the teeth strong.
112
What do children need an increased calcium intake?
To grow with strong bones
113
What foods can Lacto-ovo vegetarians eat?
Eggs, all plant foods
114
What foods cant Lacto-ovo vegetarians eat?
Any food where the animal was killed
115
What foods can lacto vegetarians eat?
Dairy products and all plants foods
116
What foods cant Lacto vegetarians eat?
Eggs and any foods where the animal was killed:fish and shellfish
117
Why do some people need to increase their dietary fibre nsp intake to avoid developing problems in their digestive system?
Constipation
Cancer
Diverticula disease
118
Why do some people need a low sodium diet?
If they have high blood pressure or a chance to develop it
119
What does being in ‘good health’ mean?
Feeling well, alert and energetic
120
What is the cardiovascular disease system in the body?
The heart and blood vessels
121
What is CHD?
When arteries become blocked
122
What happens to the heart when too much saturated fat blocks your artery?
The heart has to work faster and harder to pump blood around your body producing high cholesterol and causes heart disease
123
What is the best source of vitamin D
Sunlight
124
Why has there been an increase in rickets in young children?
They don’t get outside much because of games therefore they lack vitamin D
125
Is type 1 diabetes genetic or triggered by diet?
Genetics
126
Is type 2 diabetes genetic or triggered by diet?
Triggered by diet
127
What is type 1 diabetes?
The body has enough insulin however it can’t use it properly
128
What is type 2 diabetes?
A high sugar and starch diet- refined carbs
129
How can type 2 diabetes be prevented and treated?
Losing weight if necessary
Regular physical exercise
Limiting alcohol intake
130
Where do you keep raw meat in the fridge?
The bottom shelf
131
Why do you defrost food in the fridge?
Slows down bacterial growth
132
What are high risk foods?
High in protein and moisture
133
At what degrees is bacteria killed off?
75
134
What temperature is the danger zone?
5 to 63
135
Why is it called the ‘danger zone’?
Because bacteria multiplies rapidly
136
What temperature is the fridge kept at?
0 to 5
137
Why is the fridge set at certain temperature?
Because the bacteria multiplies slowly
138
What degrees is the freezer set at?
0 to -18
139
What happens to bacteria in the freezer?
Nothing
140
What temperature should cooked food be kept at?
63 to 75
141
What temperature should the core be kept at when measured with a good probe?
75 or hotter for 2 mins
142
What food are red chopping boards used for?
Raw meat
143
What food are yellow chopping boards used for?
Cooked meat
144
What food are blue chopping boards used for?
Raw fish
145
What food are brown chopping boards used for?
Root vegetables
146
What food are green chopping boards used for?
Leafy vegetables/ salads/ fruit
147
What food are white chopping boards used for?
Bakery items/ dairy foods
148
What is a shelf life?
How long a good product will last before it becomes unsafe/ unpleasant to eat
149
What is a use by date?
The date by which high risk/ perishable foods should be eaten. After the use by date the food may not look or taste different, but it will be unsafe to use
150
What is a best before date?
After this date, a non-high-risk food will still be safe to eat, but not be at its best quality
151
What is ambient?
Ordinary room temperature; average between 19 and 21 degrees
152
What is tainted?
When a food picks up the smell and taste of another food nearby
153
When buying food you should look at the food packaging and see it is what?
Intact
Clean
Possible to read the label clearly
154
What qualities should fresh fish have?
Moist skin
Bright red gills
Fresh smell
155
What qualities should fresh meat have?
A bright red/ pink colour
Fresh smell
Not too much fat
156
What qualities should fresh vegetables have?
No mould growth
Bright colour
Undamaged skin
157
What qualities should fresh fruit have?
Undamaged
Bright colour
No mould growth
158
In what foods does thickening occur?
Trifle
| Custard
159
In what foods does coagulation occur?
Quiche
Cooked cheesecake
Fried rice
Stuffed egg
160
In what foods does binding occur?
Burgers
161
In what foods does glazing occur?
Pies
| Any pastry product
162
In what foods does coating occur?
Scotch eggs
| Fish and chicken goujons
163
In what foods does enriching occur?
Sweet pastry products e.g. French Apple flan
164
In what foods does emulsifier occur?
Mayonnaise
Coleslaw
Pasta salad
165
In what foods does trapping air occur?
Èclairs
Cakes
Sponge flan
166
What happens during glazing (eggs)?
Foods can be brushed with beaten eggs. During baking it goes golden brown
167
What happens during emulsification (eggs)?
Oil and water mixed together form emulsion, but this will only last a short while then separate
168
What happens during coating (eggs)?
Foods can be brushed with egg then dipped in breadcrums
169
What happens during binding (eggs)?
The egg sets when cooking sticking ingredients together
170
What happens during thickening (eggs)?
Egg white coagulates which thickens the mixture
171
What happens during trapping air (eggs)?
The protein in the egg white stretches beaten and traps air
172
What happens during enriching (eggs)?
Adding richness and extra nutrition to foods
173
What happens during coagulation (eggs)?
This is when the egg sets the mixture once it has exceeded 70 degrees
174
What happens during garnish (eggs)?
Eggs can be used to add decoration to foods either poached or boiled and sliced
175
What is conduction in heat transfer?
Using metal as a heat conductor
| The atoms that make up the metal heat up, then move and vibrate which then transfer to the food
