Food Groups & Nutirents Flashcards
(28 cards)
Name the 6 food groups
Staples, vegetables, fruits, fats & oils, food from animals, legumes
What are the 6 nutrients?
Carbs, protein, vitamins, minerals, fats, fibre & water
For the nutrient carbohydrate, what are the functions; food sources & deficiency?
Functions: provide energy, glocogen
Food sources: rice, bread, provisions, cereal
Deficiency- weight loss
For the nutrient fat; what are the functions, food sources & deficiency?
Functions: stores heat, provide energy
Food sources: avocado oil, vegetable oil, butter, bacon
Deficiency: colder
For the nutrient protein, what are the functions, food sources and deficiency?
Functions: growth, repairs the body
Food sources: peanut butter, nuts, eggs, beans
Deficiency: Malnutrition
Name the fat- soluble vitamin
Vitamin A, D, E, K
What are the water- soluble vitamins?
Vitamin B1, B3, B12, C, folate
What are the other forms of Vitamin A
Beta carotene and retinol
For the vitamin A, name: functions, food sources & deficiency
Functions: needed for the structure and functioning of cells, helps vision in dim light
Food sources: eggs, cheese,
fish, carrots
Def: Dry skin
Fort the vitamin D, name: functions, food sources & deficiency
Functions: absorption of calcium, absorption of phosphorus from food
Food sources: cheese, oily fish, mushroom, liver
Def: excess levels of calcium
For the vitamin E, name: functions, food sources & deficiency
Functions: protects against heart disease, protects fatty acids from free radicals
Food sources: seeds, nuts, milk, egg yolk
Def: increase break down of red blood cells
For the vitamin K, name: functions, food sources & deficiency
Functions: normal clotting of blood, required for normal bone structure
Food sources: beef liver, green tea, kale, avocado
Def: prolonged bleeding
For the vitamin B1, name: functions, food sources & deficiency
Functions: to release energy from carbs, assist in growth
Food Sources: salmon, seeds, peas, bread
Deficiency: Beri-Beri
For the vitamin B3, name: functions, food sources & deficiency
Functions: to keep skin and digestive tract healthy, to build body protein
Sources: broccoli, mushrooms, peanut, bell peppers
Def: Pellagra
For the vitamin B12, name: functions, food sources & deficiency
Functions: formation of red blood cells, release energy from food
Sources: cheese, eggs, yeasts extract, breakfast cereals
Def: Fatigue
For Folate, name: functions, food sources & deficiency
Functions: reduce the risk of neutral tube effect in a fetus, formation of healthy red blood cells
Sources: spinach, broccoli, lettuce, watermelon
Def: Insomnia
For the vitamin C, name: functions, food sources & deficiency
Functions: helps hod body cells together, helps body absorb and utilize iron
Sources: Cherries, guava, oranges, tomato
Def:Scurvy
Name 4 minerals
Calcium, iron, sodium, iodine
Name the functions, sources and deficiency of Calcium
Functions: formation of strong bones and teeth, normal functioning of the nervous system
Sources: milk, fish, cheese, broccoli
Def: Osteoporosis
Name the functions, sources and deficiency of Sodium
Func: regulate body’s water content, absorption of some nutrients and water from the gut
Sources: yeast, extract, cheese, bacon, smoked fish
Def: High blood pressure
Name the functions, sources and deficiency of Iron
Func: formation of hemoglobin in red blood cells, required for energy metabolism
Sources: avocado, nuts, eggs, red meat
Def: Anemia
Name the functions, sources and deficiency of Iodine
Func: to produce the hormone thyroxin, fetus needs it to develop the nervous system
Sources: seafood, iodized salt, vegetables grown in iodized water, cranberries
Def: Goitre
What are the 2 types of Fibre?
Soluble and Insoluble Fibre
Name the functions, sources and deficiency of Fibre
Func: reduce cholesterol level in blood, keep blood sugar low
Sources: carrots, yam, ochro, lemon
Def: Constipation
