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Food and Nutrition > Food, nutrition and health > Flashcards

Food, nutrition and health Flashcards

(109 cards)

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1
Q

what are proteins needed for

A

growth, repair and maintenance of the body

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2
Q

what is a HBV protein

A

high biological value - contains all of the essential amino acids we need

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3
Q

where are HBV proteins found

A

animal sources, soya beans and quinoa are examples of plant based sources

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4
Q

what is a LBV protein

A

low biological value - missing at least one of the essential amino acids we need

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5
Q

where are LBV proteins found

A

plant sources such as peas, beans, nuts and seeds

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6
Q

what is protein complementation

A

combining multiple LBV proteins in order to get all of the essential amino acids in our diet, for example hummus and pitta together

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7
Q

what are dietary reference values

A

estimates of the amount of nutrients people should have in their diet

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8
Q

how much protein should the average male eat a day

A

55g

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9
Q

how much protein should the average female eat a day

A

45g

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10
Q

what types of people need more protein in their diet

A

growing children (relative to their size and body mass), pregnant women, physically active people

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11
Q

what does excess protein cause

A

pressure and strain on the liver and kidneys as these are the organs that process protein

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12
Q

what does protein deficiency cause

A

-slowed growth,
-damaged skin, hair and nails,
-weakened immune system,
-oedema (a build up of fluid causing swelling)
-in severe cases a disease called kwashiorkor (a symptom is oedema around the stomach)

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13
Q

what are examples of alternative proteins

A

-soya (one of the few plant based HBV proteins, must be cooked to remove toxicity),
-TVP (textured vegetable protein, made from soya beans),
-mycoprotein (made of mushroom like fungus and egg whites, often replaces chicken),
-tofu (made by curdling soya milk, has various textures)

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14
Q

why do we need fats

A

energy, fat soluble vitamins, insulation and protecting our bones and organs

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15
Q

what are proteins made of

A

amino acids

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16
Q

what are fats made of

A

glycerol and fatty acids

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17
Q

what are the types of fat

A

saturated fats (only have single C-C bonds) and unsaturated fats (have double C=C bonds)

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18
Q

where do saturated fats come from

A

generally animal sources such as meats, butter and lard, but also plant sources such as coconut butter

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19
Q

what can too much saturated fat cause

A

high cholesterol levels in the blood which can cause coronary heart disease

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20
Q

where do unsaturated fats come from

A

vegetable sources such as peanuts and flax seeds, and vegetable oils such as olive and sunflower oil

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21
Q

what is a monounsaturated fat

A

an unsaturated fat that contains only one C=C bond in their carbon chains, for example olive oil, almonds and peanut butter

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22
Q

what is a polyunsaturated fat

A

an unsaturated fat that contains more than one C=C bond in their carbon chains, for example sesame oil, seeds and oily fish

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23
Q

what can replacing saturated fats with unsaturated fats in your diet do

A

lower blood cholesterol

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24
Q

what percentage of our diet should be made up of fats per day

A

no more than 35% with no more than 11% coming from saturated fats

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25
what does excess fat cause
-weight gain which can lead to obesity -type 2 diabetes -increased blood cholesterol levels -high blood pressure -increased risk of strokes, heart attacks and coronary heart disease
26
what does fat deficiency cause
-vitamin deficiency due to lack of fat soluble vitamins -weight loss -less insulation to keep warm and protect the body
27
what are carbohydrates needed for
energy
28
what are the 2 main types of carbohydrates
sugars, e.g. glucose and fructose, they can be found naturally in foods like fruit or be added to food during the manufacturing process, and starch, which can be found in foods such as potatoes and bread, it contains a lot of nutrients
29
what is a simple carbohydrate
things such as sugar, they can be divided into monosaccharides and disaccharides, the body digests them quickly making blood sugar levels rise and giving a short burst of energy
30
what is a monosaccharide
the most basic sugar molecule, i.e. glucose and fructose
31
what is a disaccharide
two monosaccharides joined together, i.e. sucrose is made up of glucose and fructose
32
what is a complex carbohydrate
things such as starch, they are made up of polysaccharides and take longer to digest than simple carbohydrates, so they gradually increase blood sugar and provide a slow, steady release of energy
33
what is a polysaccharide
lots of monosaccharides joined together, i.e. starch is made up of lots of glucose molecules
34
what is the glycaemic index (GI)
it rates carbohydrates on how quickly they affect blood sugar levels, high GI foods are digested quickly and so cause a rapid rise in blood sugar, low GI foods are the opposite
35
how much of our energy should come from carbs
50%, ideally most of that should be starchy foods and natural sugars, free sugars (such as those added to foods) should make up no more than 5%
36
what does excess carbohydrates cause
-excess carbs are converted into fat which can cause obesity -too much sugar can cause type 2 diabetes and tooth decay
37
what does carbohydrate deficiency cause
-drop in blood sugar causing tiredness, dizziness and hunger -the body starts using fat for energy instead, and if there is also a fat deficiency then it will use muscles, causing weakness
38
what is an essential amino acid
an amino acid that the body cannot make on its own and needs to be eaten
39
where are fat soluble vitamins found
fatty foods such as meat, fish, animal based products and vegetable oils
40
what are the fat soluble vitamins
-A -D -E -K
41
why do we need vitamin A
-good eyesight -growth -healthy skin and immune system -it is an antioxidant
42
where can vitamin A be found
-liver -butter -oily fish -eggs -yellow/orange vegetables (i.e. carrots)
43
what can too much vitamin A cause
it can weaken bones, foods containing high levels of vitamin A such as liver should be avoided during pregnancy
44
what can vitamin A deficiency cause
-night blindness -weakened immune system -stunted growth
45
why do we need vitamin D
-helps the body absorb minerals like calcium -important for the development of bones and teeth
46
where can vitamin D be found
-when skin is exposed to sunlight -oily fish -egg yolks
47
what can too much vitamin D cause
it makes you absorb too much calcium, leading to liver damage
48
what can too little vitamin D cause
bone diseases such as osteoporosis and osteomalacia
49
why do we need vitamin E
keeping skin and eyes healthy and improving the immune system
50
where can vitamin E be found
-leafy greens (i.e. spinach, kale) -broccoli -nuts -vegetable oils
51
what can too much vitamin E cause
it can interfere with blood clotting and cause nausea and blurred vision
52
what can too little vitamin E cause
it is rare but it may lead to weak muscles and problems with sight
53
why do we need vitamin K
-to clot blood -to heal wounds -to maintain bones and the immune system
54
where can vitamin K be found
-leafy greens -cereals -vegetables -some meats and dairy foods
55
what can too little vitamin K cause
it is extremely rare in adults, but in babies it could cause uncontrolled bleeding
56
what do antioxidants do
protect us from free radicals (chemicals we encounter in our daily lives that are able to damage our bodies cells and cause things such as cancer and heart disease)
57
where are antioxidants found
-dark chocolate -blueberries -artichokes -green tea -beans -spinach -kale -red cabbage -strawberries
58
how can you prepare fruit and vegetables to preserve their vitamins
-prepare them just before you eat as foods lose vitamin C when exposed to air -dont leave them to stand in water as it dissolves vitamin B and C -steam or microwave to preserve water soluble minerals -dont overcook foods -peel thinly or leave unpeeled where possible as there are more nutrients in or just below the skin
59
what are the water soluble vitamins
-B1 (thiamine) -B2 (riboflavin) -B3 (niacin) -B9 (folic acid) -B12 (cobalamin) -C (ascorbic acid)
60
what does vitamin B1 do
helps the nervous system and releasing energy from foods
61
where can you find vitamin B1
-bread -pasta -rice -peas -eggs -liver
62
what happens if you dont have enough vitamin B1
-tiredness -weak muscles -in severe cases, a disease called beriberi (affects the heart, blood and nervous system)
63
what does vitamin B2 do
helps with energy release from foods and repairing tissues
64
where can you find vitamin B2
-milk -cheese -eggs -leafy greens
65
what happens if you dont have enough vitamin B2
-dry skin -sore throat -sores around the mouth
66
what does vitamin B3 do
helps with energy release from foods and maintaining a healthy nervous system and skin
67
where can you find vitamin B3
-wheat -nuts -meat -fish
68
what happens if you dont have enough vitamin B3
a disease called pellagra (causing fatigue, depression and memory loss)
69
what does vitamin B9 do
makes red blood cells with vitamin B12, crucial for growth and healthy babies
70
where can you find vitamin B9
-liver -peas leafy greens
71
what happens if you dont have enough vitamin B9
-anaemia -tiredness -weak muscles -mouth sores
72
what does vitamin B12 do
helps the nervous system and works with vitamin B9 to make red blood cells
73
where can you find vitamin B12
-milk -eggs -meat -fish
74
what happens if you dont have enough vitamin B12
tiredness and nerve damage in extreme cases, vegans are most likely to have too little
75
what does vitamin C do
-protects the body from infection and allergies -keeps blood vessels healthy -heals wounds
76
where can you find vitamin C
-citrus fruits -tomatoes -strawberries -green veg -potatoes
77
what happens if you dont have enough vitamin C
-anaemia -scurvy -increased risk of cancer as vitamin C is an antioxidant
78
what are the minerals
-calcium -iron -sodium -phosphorus -iodine -fluorine
79
why do we need iodine
to make some hormones in the body
80
where is iodine found
seafood, dairy products and vegetables
81
what does a lack of iodine cause
goitre (neck swelling) and complications in unborn babies
82
why do we need fluorine
to strengthen teeth, harden enamel and prevent tooth decay
83
where is fluorine found
-fish -tea -fluoridated water -dental products like toothpaste and mouthwash
84
what happens if you have too much fluorine
it is toxic and can lead to brown teeth, bone problems and cancer
85
what happens if you dont have enough fluorine
tooth decay due to weak enamel and teeth
86
why do we need calcium
-strong bones and teeth -healthy nerves and muscles
87
where can calcium be found
-milk -leafy greens -cheese -tofu
88
what can too much calcium cause
it is rare but can cause kidney stones
89
what can too little calcium cause
weak bones, leading to rickets and osteoporosis
90
why do we need sodium
to control the bodies water content and help our nerves and muscles to function
91
where can sodium be found
most foods and many people add extra in the form of salt
92
what can too much sodium cause
high blood pressure and heart disease
93
what can too little sodium cause
nausea and muscle cramps
94
why do we need iron
needed to form haemoglobin in red blood cells
95
where can iron be found
-dark green vegetables -meat
96
what can too much iron cause
it is toxic and can cause stomach pains, nausea and constipation
97
what can too little iron cause
anaemia
98
why do we need phosphorus
healthy bones and teeth
99
where can phosphorus be found
protein rich foods like meat, fish, dairy, nuts, beans and cereals
100
what can too much phosphorus cause
make it harder to absorb calcium
101
what can too little phosphorus cause
weak muscles and painful bones
102
what is fibre
a type of carbohydrate that helps to keep your digestive system working properly
103
where can fibre be found
-vegetables -fruit and fruit juice -brown bread and wholemeal foods -lentils, beans and nuts
104
what can a lack of fibre cause
health issues such as constipation, bowel and colon cancer, high blood pressure and heart disease
105
how much fibre does the average adult need a day
30g
106
why do we need water
to eliminate waste, control body temperature and aid digestion
107
what can dehydration cause
-headaches -fatigue -dizziness -slow reaction time
108
what does overhydration cause
-headaches -nausea -confusion vomiting -seizures
109
how much water should we drink a day
2 litres

Food and Nutrition (5 decks)

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