Food, Nutrition and Health Flashcards
(238 cards)
1
Q
What are micronutrients?
A
Nutrients that are needed by the body in small amounts every day.
2
Q
What is the function of Vitamin A?
A
- Healthy eyesight, skin and
- Healthy immune system
- Anti-oxidant properties
- Healthy development of foetus in a womb
3
Q
What are the two types of Vitamin A?
A
Retinol (main source) and Beta-carotene
4
Q
What are the sources of retinol (Vitamin A)?
A
- Liver
- Butter
- Oily fish
- Eggs
5
Q
What are the sources of beta-carotene (Vitamin A)?
A
- Margarine
- Fruit and veg that are orange and yellow in colour.
- Green leafy vegetables – for example, Brussels sprouts
6
Q
What are the types of Vitamin B?
A
- Thiamin (vitamin B1)
- Riboflavin (vitamin B2)
- Niacin (vitamin B3)
- Folic acid (B9) or folate
- Vitamin B12 (cobalamin)
7
Q
What are the functions of Vitamin B1 (thiamin)?
A
- Energy release from food
- Nornal heart, nervous system and muscles function
8
Q
What are the sources of Vitamin B1 (thiamin)?
A
- Bread
- Pasta
- Rice
- Peas
- Liver
- Eggs
9
Q
What are the functions of Vitamin B12 (cobalamin)?
A
- Energy release from carbohydrates
- Normal nervous system function.
- Works with vitamin B9 to make red blood cells
10
Q
What are the sources of Vitamin B12?
A
- Milk
- Meat
- Eggs
- Fish
11
Q
What are the functions of Vitamin B9 (folic acid)?
A
- Crucial for growth and healthy babies
- To help form healthy red blood cells with vitamin B12
12
Q
What are the sources of folate?
A
- Green leafy vegetables such as kale or Brussels sprouts
- Oranges
- Bananas
- Fortified breakfast cereals
13
Q
What are the functions of Vitamin C?
A
- Protects the body from infection and allergies
- Keeps blood vessels healthy
- Helps wounds heal
14
Q
What are the sources of Vitamin C?
A
- Citrus fruits
- Tomatoes
- Green vegetables
- Potatoes
- Strawberries
15
Q
What are the functions of Vitamin D?
A
- Helps the body absorb and retain calcium and phosphorus (essential for building bones)
- Reduce cancer cell growth and inflammation
- Help control infections
16
Q
What are the sources of Vitamin D?
A
- Egg yolks
- Oily fish (salmon, sardines, herring and mackerel)
- Margarine
- When skin is exposed to sunlight
17
Q
What are the functions of sodium?
A
- To keep the body’s fluid level balanced
- Helps our nerves and muscles to function
18
Q
What are the sources of sodium?
A
- Food high in salt (crisps, ready meals, salted peanuts)
- Table salt
- Cheese
- Processed foods (processed meats e.g. salami)
19
Q
What are the functions of iron?
A
- To prevent anaemia
- For the formation of haemoglobin (in red blood cells)
20
Q
What are the sources of iron?
A
- Dark green vegetables (e.g. spinach)
- Red meat (e.g. liver and kidney)
21
Q
What are the functions of calcium?
A
- To contribute to bone density and maintain healthy, strong teeth
- To form blood clots to stop bleeding
- For normal nerve and muscle function
22
Q
What are the sources of calcium?
A
- Richest sources are in dairy products (e.g. milk, cheese, yoghurt)
- Green leafy vegetables
- Sardines (and other fish where bones are eaten)
- White bread
- Non-dairy milk (e.g. soya milk, which is fortified)
23
Q
What mineral interacts with Vitamin D?
A
Calcium
24
Q
Which mineral interacts with Vitamin C?
A
Iron
25
Which vitamin interacts with iron?
Vitamin C
26
Which vitamin interacts with calcium?
Vitamin D
27
What are the functions of fluoride?
- Helps to prevent tooth decay
- Strengthens teeth and tooth enamel
28
What is the function of iodine?
For making the hormone thyroxine which maintains a healthy metabolic rate
29
What are the functions of phosphorus?
- Energy release
- Muscle and nerve function
- Healthy bones and teeth
30
What are the sources for phosphorus?
- Protein-rich foods (meat, fish, dairy products)
- Nuts
- Beans
- Cereals
31
What are the sources of iodine?
- Seafood
- Dairy foods
- Vegetables
32
What are the sources of fluoride?
- Fish
- Tea
- Fluoridated water
- Dental products (toothpaste and mouthwash)
33
What are fat-soluble vitamins?
Vitamins A, D, E, and K found in fatty foods, that the body can store in fat tissue for further use.
34
What are vitamins?
Organic compounds that are used in processes that keep us alive and healthy.
35
What type of minerals are iodine and fluoride?
Trace elements
36
What are trace elements?
Minerals, that are needed by the body in even smaller amounts.
37
What are water-soluble vitamins?
Vitamins that aren't stored by the body and dissolve in water and so should be taken daily (B vitamins and vitamin C).
38
What are the four fat-soluble vitamins?
Vitamins A, D, E and K
39
What are the 6 water-soluble vitamins?
B Vitamins (B1, B2, B3, B9, B12) and Vitamin C
40
What happens if you have too much Vitamin A?
- Bones will weaken
- (Foods with very high levels e.g. liver should be avoided during pregnancy)
41
What happens if you have too little Vitamin A?
- Night blindness
- A weaker immune system
- Stunted growth
42
What is the recommended intake of Vitamin D?
0.01 mg a day (in summer people should get enough through natural exposure to sunlight)
43
What is the recommended intake of Vitamin A?
0.7 mg for men and 0.6 mg for women each day
44
What happens if you have too much Vitamin D?
- It makes you absorb too much calcium - this can lead to kidney damage.
45
What happens if you have too little Vitamin D?
It can lead to bone diseases such as:
- Osteomalacia (bones become soft)
- Rickets
- Osteoporosis (bones become brittle)
46
What are the functions of Vitamin E?
- Keeps skin and eyes healthy
- Improves immune system as an oxidant (protects from free radicals)
47
What are the sources of Vitamin E?
- Leafy greens ( spinach and kale)
- Broccoli
- Nuts
- Vegetable oils
- Wheat germ
48
What happens if you have too much Vitamin E?
Interferes with blood clotting causing nausea and blurred vision.
49
What happens if you have too little Vitamin E?
- Weak muscles
- Problems with sight
(Vitamin E deficiency is rare)
50
What is the recommended intake for Vitamin E?
4 mg for men and 3 mg for women each day.
51
What are the functions of Vitamin K?
- Helps clot blood
- Heal wounds
- Maintain our immune system and bones
52
What are the sources for Vitamin K?
- Leafy greens
- Cereals
- Vegetable oils
- Plus some meat and dairy foods
53
What happens if you have too much Vitamin K?
There is no 'excessive' level of Vitamin K.
54
What happens if you have too little Vitamin K?
- Extremely rare in adults
- Can cause uncontrolled bleeding in newborns.
55
What is the recommended intake for Vitamin K?
0.001 for every kg of weight every day.
56
What happens if you have too little Vitamin B1 (thiamin)?
- Tiredness
- Weak muscles
- Beriberi (in severe cases) - a disease that affects the heart, blood vessels and nervous systems
57
What happens if you have too little Vitamin B2 (riboflavin)?
- Dry skin
- A sore throat
- Sores around the mouth
58
What happens if you have too little Vitamin B3 (niacin)?
Pellagra - a disease causing fatigue, depression and loss of memory
59
What happens if you have too little Vitamin B9 (folic acid)?
- Anaemia
- Tiredness
- Weak muscles
- Mouth sores
- (For pregnant women) - Low levels at conception can cause spina bifida in babies
60
What happens if you have too little Vitamin B12 (cobalamin)?
- Tiredness
- Nerve damage in extreme cases
(Vegans are most likely to have too little)
61
What happens if you have too little Vitamin C?
- Anaemia
- Scurvy (tiredness and bleeding gums)
- May increase the risk of cancer (because it is an oxidant)
62
What happens if you have too much Vitamin C?
- Excessive amounts can cause stomach pain and diarrhoea.
63
What happens if you have too much B vitamins?
They are lost in urine, because they are water soluble, so it is unlikely they will build up to where there are serious side effects.
64
How do you prepare fruit and veg to preserve the Vitamins?
- Prepare them just before use - Vitamin C is lost when exposed to air.
- Don't let fruit and veg stand in water - Vitamins B and C dissolve in water. Microwave or steam them to keep the vitamins.
- Don't chop fruit and veg into small pieces - it exposes more of the surface to air and water.
- There are more nutrients in or just below the skin - peel them thinly or don't peel them if possible.
65
What are free radicals?
Chemicals that damage body cells, leading to diseases like cancer and heart disease.
66
What protects us from free radicals?
Antioxidants - e.g. Vitamins A, C and E
67
What are minerals?
A chemical element that our body needs in small amounts, which helps in various chemical reactions in our bodies.
68
What are the functions of fats and lipids (oils) ?
- Provide a more concentrated source of energy (2 x per gram as proteins and carbs)
- A source of fat-soluble vitamins + helps the body absorb them
- Source of essential fatty acids
- Insulation
- Protects bones and organs (e.g. heart and kidneys)
- Used by bodies to make cholesterol.
69
What is cholesterol?
A fatty acid that is an essential part of all cell membranes.
70
What are fats made up of?
Fatty acids and glycerol in the form of triglycerides.
71
What is the difference between saturated and unsaturated fats?
Both are made up of carbon and hydrogen atoms.
Saturated fatty acids only have single C-C bonds.
Unsaturated fatty acids contain at least one C=C double bond in their carbon chains.
72
What determines if it is a saturated fat or an unsaturated fat?
The ratio of saturated to unsaturated fatty acids, when the fat is broken down into fatty acids during digestion.
73
What are saturated fats?
- Classed as unhealthy fats.
- Generally solid at room temperature.
- Can increase blood cholesterol levels - increasing the risk of cardiovascular disease.
74
What are unsaturated fats?
- Usually healthier than saturated fats.
- Generally soft or liquid at room temperature.
- Can be monounsaturated or polyunsaturated.
- They lower blood cholesterol levels.
75
What are the sources of saturated fats?
Animal sources
- Meats (including sausages and burgers)
- Butter
- Lard
- Suet
- Cheese
Plant sources
- Coconut butter
76
What are the sources of unsaturated fats?
- Vegetable sources that are high in fat (flax seeds and peanuts)
- Vegetable oils (rapeseed, sunflower and olive oils)
77
What are monounsaturated fats?
- They contain one C=C double bond in their carbon chains.
- Found in foods such as olive oil, almonds, peanut butter, and avocados.
78
What are polyunsaturated fats?
- They contain more than one C=C double bond.
- Found in foods such as sesame oil, soybean oil, seeds and oily fish.
79
Why do we have to consume Omega-3 and Omega-6 fatty acids?
They are essential fatty acids that our bodies can't produce.
80
Where can Omega-3 fatty acids be found?
Oily fish and seeds
81
Where can Omega-6 fatty acids be found?
- Chicken
- Nuts
- Vegetable oils
82
Why are Omega-3 fatty acids essential?
- Help our brain function
- May reduce the risk of heart disease.
83
Why are Omega-6 fatty acids essential?
- Help to lower blood cholesterol
- Reduce inflammation
84
How much of our diet should be made up of fat?
No more than 35% of our food energy per day, with no more than 11% coming from saturated fat.
85
What is the recommended intake of fat for an average adult?
70 g of fat every day, with a maximum of 20 g of this being saturated fat.
86
What happens if you have a fat excess?
- Too much stored fat under the skin or around organs leads to weight gain.
- Obesity, which then leads to diet-related health issues e.g. type 2 diabetes.
- Increased blood cholesterol levels which restrict blood flow and increases risk of high blood pressure and cardiovascular disease (e.g CHD, store, heart attack).
87
What happens if you have a fat deficiency?
- Less fat soluble vitamins are absorbed by the body - this can cause vitamin deficiency.
- Less insulation, so a person will become cold faster.
- Thinner layers of fat under the skin to protect the body from knocks.
- If there's also a lack of carbs, the fat energy store will be used up, meaning that there will be weight loss if there is also a lack of carbs.
88
What are the two types of carbohydrates?
Sugar and starch.
89
Where can sugar be found?
Sugar (e.g. glucose and fructose) can be found in food naturally (in fruit and veg) or can be added to food during the manufacturing process (cakes, sweets and fizzy drinks).
90
Why are added sugars referred to as 'empty calories'?
They hold no nutritional benefit other than energy.
91
Where can starch be found?
Starch can be found in foods such as potatoes, bread, pasta, rice and cereals, as well as fruit and veg (in small amounts).
92
What nutrients do starchy foods contain?
- Starchy foods contain lots of nutrients including B vitamins, iron and calcium.
- Wholegrain starch foods also have really high fibre content.
93
What happens when we eat carbohydrates?
Our body breaks down the starch and sugar into glucose, which is absorbed into our blood and used by our body for energy.
94
What are monosaccharides?
The most basic sugar molecules, e.g. glucose and fructose and ribose.
95
What are disaccharides?
They are made up of two monosaccharides, e.g. sucrose is made up of glucose and fructose.
Other ones: lactose and maltose.
96
What is the difference between simple and complex carbohydrates?
- Simple carbohydrates are digested rapidly, making blood sugar levels rise quickly and supplying short-term energy.
Complex carbohydrates take a lot longer to digest, so they gradually increase blood sugar levels and provide a slow, steady release of energy.
97
What are polysaccharides?
They are made up of lots of monosaccharides joined together (e.g. starches are made up of lots of glucose molecules).
98
What is the Glycaemic Index?
A number used to indicate the effect a food has on blood sugar levels.
99
What effect does High GI foods have on blood sugar levels?
They are digested quickly and cause a rapid rise in blood sugar levels.
100
What effect does Low GI foods have on blood sugar levels?
They are digested slowly and cause a gradual rise in blood sugar levels.
101
What are examples of high GI foods?
- White bread/pasta/rice
- Cornflakes
- Watermelon
102
What are examples of low GI foods?
- Wholewheat bread/pasta
- Brown rice
- Peaches
- Porridge
103
How much should carbohydrates make up our food energy?
Approximately 50% of our food energy.
- Most of it ideally from starch foods and natural sugars found in bread, pasta, fruit and veg.
- Free sugars (added sugars and sugars in sweet food should take up no more than 5%.
104
What happens if there is excess carbohydrates?
- If there is more energy taken in than used by the body, the extra carbs are converted into fat - it can cause obesity and other diet-related issues.
- Eating too many sugar foods can lead to tooth decay (dental carries).
- Simple carbohydrates cause rapid surges in blood sugar levels. If levels fluctuate too wildly it can lead to type 2 diabetes.
- If energy sugar supplies are not used almost immediately, they are stored as fat.
105
What happens if there is a carbohydrate deficiency?
- A lack of carbs can cause sugar levels to drop - this can cause hunger, dizziness, and tiredness because of not enough energy.
- If bodies don't have enough carbs for energy, the fat will be used up for energy.
- If there is also a fat deficiency, our bodies will use up protein, causing us to lose muscle which makes us weaker.
106
What does NSP stand for?
Non-starch polysaccharide
107
What is fibre?
Fibre, sometimes called NSP or 'roughage', is a type of carbohydrate that helps keep the digestive system working properly and keeps food moving through it.
It also makes us feel fuller for longer.
108
Where is fibre found?
- Vegetables (peas, beans broccili, potato skins)
- Fruit and fruit juice (raspberries, prunes, bananas, apples)
- Brown bread and whole meal or wholegrain (bread/pasta/rice/flour)
- Lentils, beans, seeds and nuts
109
What happens if we don't eat enough fibre?
- Constipation
- Bowel and colon cancer
- Heart disease
- High blood pressure
110
What is the recommended intake of fibre?
An average adult should take in 30g of fibre every day.
Young children need less fibre because the 'fullness' given can stop them from eating foods with other important nutrients.
111
How to work out BMI?
Divide your weight (kg) by your height (m) and divide the answer by your height again.
112
What is Body Mass Index (BMI) ?
A number used to check if someone if overweight or obese.
113
What is Basal Metabolic Rate (BMR) ?
The minimum amount of energy needed to keep you alive every day.
114
What is the BMI for the healthy weight of an adult?
Between 18.5 and 25
115
What is the BMI for an overweight adult?
Between 25 and 30
116
What is the BMI for an adult that is obese?
Between 30 and 35
117
What is the BMI for an extremely obese adult?
Above 35
118
Why is BMI not always a reliable indicator of someone's body fat?
A person could weigh a lot (and have a high BMI) due to a large amount of muscle mass rather than body fat.
119
What are the causes of obesity?
- An incorrect balance of energy - a person consumes more calories than they burn off.
- Eating lots of food which are high in fat and sugar.
- Having a sedentary lifestyle (little or no physical activity).
120
What are health problems linked with obesity?
- High blood pressure and high cholesterol increase the risk of cardiovascular disease
- Greater risk of type 2 diabetes, cancer and liver disease etc
- Breathing difficulties, tiredness and low self-esteem are also common.
121
What is anaemia?
A condition where you have a reduced number of red blood cells, caused by an iron deficiency.
122
What are the causes of anaemia?
- Not eating enough iron-rich foods (e.g. red meat and dark green leafy vegetables).
- Women lose iron during their periods.
- Pregnant women lose iron to their baby during pregnancy.
123
What are health problems lined to anaemia?
- Tiredness
- Pale complexion
- Heart palpitations
- Headaches
- Abnormal fingernails
124
What is coeliac disease?
Where the digestive system is sensitive to gluten and can't digest it.
People with this must avoid wheat, barley, and rye and products made with them.
125
How should you plan food for someone with coeliac disease?
- Many basic foods (including meat, vegetables and dairy products) are all naturally free of gluten. But check the label just in case.
- Use alternative flours (e.g. coconut, tapioca or rice flours) which are all gluten-free alternatives to wheat flour.
126
What foods should people with anaemia eat?
- Foods high in iron (red meat and drk-green leafy veg)
- Foods high in Vitamin C (e.g. tomatoes and citrus fruits)
127
What should people with obesity (and people with cardiovascular disease) do to improve their diet?
- Use correct portion sizes to control their amount of calories.
- Reduce the amount of saturated fat by using vegetable oils when frying and opt for cooking methods that don't add extra fat (e.. grilling)
- Include more fruit and veg to replace fatty and sugary foods.
128
What are the functions of potassium?
- Good cardiovascular health
- Control balance of fluids in the body
- Works with sodium to control muscles and nerves.
129
What are the sources of potassium?
- Fruit and veg (especially bananas)
- Pulses
- Nuts
- Seeds
130
What happens if you have too much potassium?
- Nausea
- Stomach cramps
- Weak muscles
- Irregular heartbeats
131
What happens if you have too little potassium?
- Irregular heartbeat
- Paralysis or heart failure in severe cases
132
What happens if you have too much magnesium?
- Nausea
- Diarrhoea
133
What happens if you have too little magnesium?
- Nausea
- Lack of appetite
- Weak muscles
(Problems are rare)
134
What are the functions of magnesium?
- Helps with energy release
- Keeps bones heathy
135
What are the sources of magnesium?
- Green leafy vegetables (e.g spinach)
- Nuts
- Seeds
- Dark chocolate
136
What are macronutrients?
Nutrients that are needed by the body in large amounts.
137
What are three macronutrients?
- Proteins
- Fats
- Carbohydrates
138
What are the functions of protein?
- Growth
- Repair
- Maintenance
139
What are HBV proteins?
High Biological Value proteins - they contain all of the essential amino acids we need.
140
Where are HBV proteins found (animal based)?
- Meat
- Fish
- Poultry
- Eggs
- Milk
- Cheese
141
Where are HBV proteins found (plant based)?
- Soya beans
- Quinoa
142
What are LBV proteins?
Low Biological Value proteins - they are missing one or more of the essential amino acids we need.
143
Where are LBV proteins found (plant based only)?
- Peas
- Lentils
- Nuts
- Seeds
- Most beans
- Spinach and broccoli (smaller amounts)
144
What is protein complementation?
Combine different LBV proteins to get all the essential amino acids in our diet.
145
How much protein should the average male and female person consume every day?
Average male - 55g per day
Average female - 45g per day
146
How does the amount of protein needed vary in reality?
- Growing children need a greater amount relative to their size and body mass.
- Physically active needs more for muscle growth and repair.
- Pregnant women need about 6g more protein than normal to help the baby grow (require even more during breastfeeding).
147
What happens if you have too much protein?
- Liver and the kidneys help process proteins.
- An excess puts a lot of pressure and strain on these organs.
148
What happens if you have too little protein?
- Growth is slowed down.
- Hair, skin and nails can get into a poor condition (as they don't grow as fast)
- Wounds don't heal as quickly + higher risk of catching infections
- People struggle to digest food properly (so some nutrients aren't taken in by the body).
149
What are two health conditions caused by protein deficiency?
- Oedema - a biuld up of fluid in the body that causes swelling (often around the feet)
- Kwashiokor ( a symptom is oedema around the stomach).
150
Why are there alternative protein sources?
Vegetarians do not eat meat, so they need to get their protein from elsewhere.
151
What are some alternative proteins?
- Soya
- Mycroprotein
- TVP
- Tofu
152
What is tofu?
- Made by curdling soya milk.
- Can have different textures depending on the amount of water it contains.
153
What is a mycroprotein?
- Traditionally made from a mushroom-like fungus and egg white.
- Now there are vegan alternatives that use potato starch.
- Often used where'd you normally use chicken and is available as chunks, mince or fillets.
154
What is soya?
- The few plant-based HBV protein sources.
- Can be eaten whole (but must be cooked to remove toxicity) in salads, used to make soya milk or processed to make other alternatives (tofu and TVP).
155
What is TVP (textured vegetable protein)?
- Made from soya flour (grinding soya beans).
- Soya flour is used to make a dough which when baked has a meat-like texture and and be made into sausages, burgers and ready meals.
156
What are some advantages of alternative proteins?
- Great at absorbing the flavours of the food they're cooked in (e,g. sauces and marinades)
- There is a massive range of pre-prepared flavoured alternatives (bacon-style slices, meat-free chicken fillets etc).
157
How much of the body is made up of water and where is it found?
60% of the body is water - it's found in every body cell, as well as fluids (blood, sweat and saliva).
158
Why do our bodies need water?
- To eliminate waste from the body (e.g. excretion)
- Control body temperature (e.g. sweating)
- Aid the process of digestion
159
Where do you get water in foods?
- Water
- Fruit juice
- Tea
- Lemonade
160
How is water lost from our bodies?
- Sweat
- Breath
- Urine
- Faeces
161
What are the effects of dehydration?
- Slower reactions and poor-decision making
- Blood to thicken, making it for the heart to pump it around the body
- An increase in body temperature (body can't sweat effectively).
162
How much water should be drank a day?
About 2 litres a day (more if you're hot or exercising)
163
What is overhydration?
Drinking huge amounts of water in a short period of time.
164
What are the effects of overhydration?
- Headaches, nausea and confusion
- Dilutes concentration of nutrients in the blood, affecting the function of organs (e.g. the kidneys) which can be fatal in some cases.
165
What is the Eatwell guide?
Government healthy eating guidelines in the form of a pie chart that shows how much or how little of each food group your diet should contain.
166
How many calories should men and women have per day?
Women: 2000 kcal
Men: 2500 kcal
167
What does the Eatwell Guide show about the fruit and veg food group?
- About 1/3 of your daily food intake
- Aim to eat at least 5 portions of fruit and veg everyday.
168
What does the Eatwell Guide show about starchy carbohydrates?
- About 1/3 of your daily food intake
- Choose higher fibre, wholegrain options with less fat, sugar and salt.
- Try to include a starchy food in every meal.
169
What does the Eatwell Guide show about oils and spreads?
- Use unsaturated oils and spreads and not very often.
170
What does the Eatwell Guide show about dairy products and alternatives?
- Have some dairy and try lower fat options (e.g. 1% fat milk or reduced-fat cheese)
- You can also try dairy alternatives (e.g. soya milk or rice-based milks)
171
What does the Eatwell Guide show about proteins?
- Aim to eat two portions of fish a week (one oily e.g. salmon, sardines)
- Pulses can be good alternatives to meat
- Choose lean cuts of meat and eat less processed meat (e.g, bacon, sausages)
172
What is one portion of fruit and veg (according to the Eatwell Guide)?
- One piece of medium sized fruit (apples or bananas)
- One heaped teaspoon of dried fruit (raisins, sultanas)
- Three heaped teaspoons of cooked vegetables (carrots, sweetcorn)
- 150ml of fruit juices or smoothies (only one glass per day)
173
What does the Eatwell Guide indicate about fluids and fats?
- Drink 6 - 8 glasses of fluids a day
- Eat less sugary, salty and fatty foods (cakes, muffins etc)
174
What is a Reference Intake (RI)?
A Guideline for the amount of energy and nutrients an average adult requires per day. Often shown as a percentage on food labels.
175
What factors are the different requirements for adults based on?
- Age
- Gender
- How active they are
- If they have any diet-related conditions
176
How can nutritional needs be met for babies?
- Born with a store of iron and other nutrients breast milk or bottled milk formulas.
- Should be introduced to soft, easy-to-eat foods between the ages of 4-6 months.
177
How can nutritional needs be met for toddlers?
- Small and frequent meals to get their required nutrientsas they don't have large stomachs
- 300ml of milk each day gives toddlers daily calcium and Vitamin A
- Should try get calcium from a range of foods
- Since they can be fussy, experiment mixing new foods with things they like and offer different choices.
Should start gradually moving towards a diet based on the Eatwell Guide.
178
How can nutritional needs be met for children?
- Children grow quickly and are active so they require more energy and nutrients than adults (in proportion to their body size)
- They need good amounts of protein, carbohydrates and fat, calcium and Vitamin D.
- They should eat high sugary foods infrequently and only ever at mealtimes (too many can cause tooth decay and weight gain)
- Eating habits may be adopted from parents, so families should eat healthily together.
179
How can nutritional needs be met for teenagers?
- They should aim for a balanced diet, according to the Eatwell Guide.
- They should eat good amounts of protein, iron and Vitamin C, calcium and Vitamin D.
- There can be lots of stress, which can lead to anorexia or overeating which can cause obesity.
180
How can nutritional needs be met for adults in early/middle adulthood (for both genders)?
Growth and development stops so they should focus on eating balanced diets (by following the Eatwell Guide) to also keep disease-free.
- Calium and vitamin D are important to reduce the chance of bone diseases in later life.
Women can quickly loose bone strength after menopause in their 40/50s so they are needed to keep the skeleton strong.
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How can nutritional needs be met for adults in early/middle adulthood (for males)?
- Usually require more energy than women.
- They have more lean muscle and are generally taller and larger.
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How can nutritional needs be met for adults in early/middle adulthood (for females)?
- Iron is needed because women loose it during their periods.
- During pregnancy women should:
- eat about 200 calories per day near then end of the
pregnancy to support the baby's growth.
- Careful not to overeat as it can causes excessive weight
gain
- Consume more folic acid - helps reduce the risk of birth n
defects (e.g. spina bifida).
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How can nutritional needs be met in late adulthood?
- Muscle is replaced with fat - needs less energy for maintenance.
- Must cut down on saturated fat to reduce health risks e.g. CHD.
- Taste and smell senses change so enjoyment of food is affected - recipes and meals should be adapted to make them appealing.
- Must make sure they get enough of calcium and vitamin D, vitamin B12, fibre and vitamin A.
- Vitamin supplements can help with intake of nutrients not being consumed enough.
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Why do teenagers need good amounts of protein?
- To cope with rapid growth spurts (girls usually start these earlier than boys)
- Boys need more than girls as muscular tissue develops.
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Why do teenagers need good amounts of iron and Vitamin C?
- Teenage girls lose iron when they have their periods.
They need to replace it or else risk becoming anaemic.
Vitamin C helps the body absorb iron.
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Why do teenagers need good amounts of calcium and Vitamin D?
- The skeleton grows quickly during this time.
- They are necessary as they help the skeleton reach peak size and bone density.
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Why do elderly adults need enough calcium and vitamin D?
- To help stop bones becoming weak and brittle.
- Reduce the risk of developing bone diseases.
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Why do elderly adults need enough vitamin B12?
- To keep the brain healthy
- Prevent memory loss
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Why do elderly adults need enough fibre?
Help to prevent constipation as the digestive system begins to weaken.
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Why do elderly adults need enough vitamin A?
To help maintain good eyesight.
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What is cardiovascular disease?
Any disease related to the heart or blood vessels, e.g. coronary heart disease and strokes.
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What is coronary heart disease (CHD) ?
A cardiovascular disease in which the arteries are narrowed, because the artery walls are filled with a build up of fatty deposits. So not enough oxygenated blood gets to the heart.
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What are the causes of CHD?
- Being physically inactive (being active helps keep the heart healthy)
- Eating lots of saturated fats
- High blood pressure (puts strain on blood vessels and organs).
- Smoking (damages the lining of the arteries and reduces oxygen in the blood).
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What health problems are linked to CHD?
- Angina (squeezing pain in the chest)
- Strokes (blood flow in the brain is blocked)
- Heart attacks (blood flow to the heart is blocked)
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What is Type 2 diabetes?
A disorder where blood glucose levels stay too high because the pancreas can't produce enough insulin or the body resists it.
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What is insulin?
A hormone that allows glucose to be produced by cells in the body. It is produced in the pancreas.
If there is too much glucose in the blood, the pancreas releases insulin to reduce the blood glucose level.
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What are the causes of Type 2 diabetes?
- Being overweight or obese.
- Excessive sugar in the diet which can lead to obesity (increasing risk of Type 2 diabetes) - affecting ore younger people.
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What are the health problems linked to Type 2 diabetes?
- Long-term health problems - such as poor eyesight (or even blindness), limb numbness, kidney failure and cardiovascular diseases.
- They can feel tired or thirsty.
- The body flushes out glucose by urinating more often.
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What are rickets?
- A condition in children where the bones are soft and weak.
- It occurs if children don't have enough vitamin D and calcium.
- It causes pain in the bones, increases the chance of fracturing bones and can cause formal deformities (e.g. bowed legs).
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What is osteoporosis?
- A bone disease that weaken bones and makes them brittle, increasing the chances of fragility fractures.
- Common for older people because bone density is lost naturally as we age + women lose bone density more rapidly after menopause.
- Linked to a lack of vitamin D and calcium.
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What is tooth decay?
- Plaque (a sticky substance containing bacteria) builds up on teeth from leftover food.
- Bacteria feed on sugars and create acids that destroy tooth enamel.
- It can be prevented by brushing teeth with fluoride toothpaste twice a day and eating less sugary foods.
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What factors affect a person's BMR?
- Age
- Gender
- Weight and height
- Exercise
- Genetics
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How does age affect someone's BMR?
BMR decreases as we get older due to reduction of muscle mass
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How does gender affect someone's BMR?
Women, in general, have a lower BMR than men as they're generally smaller and tend to have less muscle.
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How does weight and height affect someone's BMR?
Heavier or larger bodies need more calories, so have a higher BMR.
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How does exercise affect someone's BMR?
Regular exercise (especially strength training) increases muscle which raises your BMR.
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What is PAL?
Physical Activity Level - A measure of how active you are / how much exercise you get.
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How to calculate your daily energy requirement?
Daily energy requirement (kcal) = BMR x PAL
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How does your energy intake affect your weight?
If you consume more energy that you use, you gain weight.
If you consume less energy than you use, you lose weight.
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How does the energy balance change throughout life?
- As you get older your BMR decreases, so you'll need fewer calories.
- As you exercise more, your PAL increases so you'll need more calories.
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What are the three main sources of energy?
- Carbohydrate
- Fat
- Protein
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What is the certain ratio of consuming energy sources?
Carbohydrates - 50% (no less than 5% should come from sugar added to processed foods.)
Fat - 35% or less (less is fine + try to eat less saturated fat).
Protein - 15% (try eat a variety of LBVs)
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Why does alcohol provide empty calories?
They have no other nutritional value and are not required for a normal diet.
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How is energy in food expressed?
Kilojuels (kJ), or also known as kilocalories (kcal).
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How can you reduce sugar in recipes?
- Sugar may not be directly named on packaging (e.g. syrup, sucrose), so look at it carefully.
- Use fewer sugary condiments
- Use less sugar when baking
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How can you reduce salt in recipes?
- Use less foods with added salt (for preservation or flavour)
- Create own stocks and sauces as ready-made one are high in salt
- Use seasonings other than salt
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How can you increase fibre in recipes?
- Go for wholemeal products
- Include more beans, pulses ad vegetables in meals.
- Keep skins on potatoes
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How can you reduce saturated fat in recipes?
- Use low-fat spreads and vegetable oils
- Eat lean cuts of meat
- Grill, bake or steam foods instead of frying and roasting
- Allow fat to drain away when cooking
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What is nutritional analysis?
Working out the nutritional content of a food or recipe.
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Is healthier and more nutritional food cheaper or more expensive?
More expensive
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What is cheaper than buying ready-made food?
Buying individual ingredients for a recipe is often cheaper per portion.
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Why is portion size important?
You can avoid overfeeding or underfeeding people.
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What is one portion of meat?
Roughly the size of your palm
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What is one portion of cooked vegetables?
Roughly the size of your fist
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What can also be done to control portion size?
- Use measuring scoops to measure out the same portion size each time
- Use cutters and dividers to divide pizzas, cakes, pies etc.
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What is lactose intolerance?
A digestive problem where the body can't digest lactose (milk sugars).
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What are good substitutes for someone who is lactose intolerant?
- Lactose-free milk (e.g. soya or almond milk)
- Lactose-free dairy alternatives
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What is an allergy?
An immune system response to a certain substance (n allergen), e.g. in nuts, fish and eggs.
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What happens if someone has a nut allergy?
- Check labels carefully
- Nuts aren't vital, so substitutions can be made
- Some nuts can be removed in biscuits or cakes
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What is a vegetarian?
Someone who chooses to eat any meat due to personal or religious beliefs.
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What is a pescatarian?
Someone who doesn't eat meat, but will eat fish and animal products e.g., eggs milk and cheese.
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What is a lacto-ovo vegetarian?
Someone who doesn't eat any meat or fish, but consumes miilk, eggs, and other animal products.
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What is a vegan?
Someone who doesn't eat any products derived from animals e.g, meat, egg and cheese.
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What is a lacto vegetarian?
Someone who doesn't eat any meat, fish or eggs but consumes milk and other dairy products.
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How can vegetarians ensure that they can improve their diet?
- Dishes with vegetables
- Quorn products that contain mycroprotein (but contain egg whites so not suitable for all)
- Stay cautious of hidden animal-based ingredients (e.g. gelatine or rennet).
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How can people with diabetes improve their diet?
- Avoid adding sugar or natural sweeteners (e.g. xylitol and stevia)
- Use low GI foods e.g. brown rice and quinoa (digested slowly and gradually raise blood sugar levels)
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How can people with bone diseases improve their diet?
- Include foods high in calcium.
- Include foods high in Vitamin D
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How can people with tooth decay improve their diet?
- Use less free sugar in recipes or use natural sweeteners instead
- Have meals with fluoridated water or unsweetened tea/coffee rather than sugary drinks.
