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GCSE Food Tech AQA > Food Nutrition and Health > Flashcards

Food Nutrition and Health Flashcards

(87 cards)

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1
Q

Function of Protein

A

-growth, repair, maintenance

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2
Q

Main sources of Protein

A
  • meat
  • fish
  • dairy products
  • nuts
  • seeds
  • beans
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3
Q

What are high biological proteins

-where are they found

A
  • contain all of the essential amino acids needed
  • mainly found in animal sources
  • soya beans and quinoa are plant-based HBV proteins
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4
Q

What are low biological proteins

-where are they found

A
  • missing one or more of the essential amino acids we need

- only found in plant sources

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5
Q

What is protein complementation

A

-the combining of HBV and LBV proteins to get all the essential amino acids in our diet

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6
Q

What are dietary reference values

A

-estimates of the amounts of nutrients people should have in their diet

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7
Q

How much protein should the average male consume

A

55g

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8
Q

How much protein should the average female consume

A

45g

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9
Q

What occurs if the body has excess (too much) protein

A

-it puts pressure and strain on liver and kidneys

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10
Q

What occurs if the body has deficiency (too little) protein

A
  • growth is slowed down
  • immune system can’t work properly
  • leads to oedema- build up of fluid in the body that causes swelling
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11
Q

Name 4 protein alternatives

A
  • Soya
  • TVP
  • Tofu
  • Mycoprotein
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12
Q

Function of fats

A

-provide energy, nutrients and insulation

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13
Q

What are saturated fats

A
  • unhealthy fats
  • solid at room temp
  • come from animal sources
  • excess: can increase cholesterol levels which can increase coronary heart disease
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14
Q

What are unsaturated fats

A
  • healthier fats
  • soft/ liquid at room temp
  • can be monosaturated and polyunsaturated
  • lowers cholesterol levels
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15
Q

Definition of monounsaturated

A
  • contain one C=C double bond

- found in olive oil, almonds

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16
Q

Definition of polyunsaturated

A
  • contain more than one C=C double bond

- found in sesame oil, seeds

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17
Q

How much of our diet should fat make up

A

no more than 35%

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18
Q

How much fat is the average adult recommended to eat

A

-70g

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19
Q

What occurs if the body has excess (too much) fat

A
  • weight gain
  • obesity
  • type-2-diabetes
  • increase blood cholesterol levls
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20
Q

What occurs if the body has deficiency (too little) fat

A
  • vitamin defieicency
  • weight loss
  • less insulation
  • thinner layer of fat to protect the body
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21
Q

Function of carbohydrates

A

-needed for energy

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22
Q

What can carbohydrates be split up into

A
  • sugar (monosaccharides/ disaccharides)

- starch ((polysaccharides)

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23
Q

What can simple carbohydrates such as sugar be divided into

A
  • monosaccharides

- disaccharides

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24
Q

How are simple carbohydrates digested

A

-digested quickly making blood sugar levels rise quickly and providing a s short burst of energy

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25
What are monosaccharides
- the most basic sugar molecules | e. g. glucose and fructose
26
What are disaccharides
-made up of two monosaccharides
27
What are complex carbohydrates such as starch
polysaccharides
28
What are polysaccharides
-made up of lots of monosaccharides joined together
29
How are complex carbohydrates digested
-take a lot longer to digest than simple carbohydrates so they gradually increase the blood sugar levels and provide a slow, steady release of energy
30
What does the glycaemic index show
-shows how carbohydrates affect blood sugar levels
31
How much if our energy should come from carbohydrates
-50%
32
What occurs if the body has excess (too much) carbohydrates
- obesity - toothy decay - type-2-diabetes
33
What occurs if the body has deficiency (too little) carbohydrates
- blood sugar levels drop- hunger, dizziness, tiredness | - lose muscle
34
Name the 4 fat-soluble vitamins
Vitamins A, D, E, K
35
What is Vitamin A needed for
- good eyesight - growth - healthy immune system
36
Name the main source of vitamin A
-retinol- found in liver, butter, oily fish
37
What occurs if the body has excess (too much) Vitamin A
-weakens bones
38
What occurs if the body has deficiency (too little) Vitamin A
- night blindness - stunted growth - weaker immune system
39
What is Vitamin D needed for
-helps body absorb minerals- important for development of healthy bones and teeth
40
Name the main source of vitamin D
- oily fish | - egg yolk
41
What occurs if the body has excess (too much) Vitamin D
-absorbing too much calcium- kidney damage
42
What occurs if the body has deficiency (too little) Vitamin D
-bone disease- rickets, osteoporosis
43
-What is Vitamin E needed for
- healthy skin - healthy eyes - improves immune system
44
Name the main source of vitamin E
- leafy greens - broccoli - nuts
45
What occurs if the body has excess (too much) Vitamin E
-interfere with blood clotting
46
What occurs if the body has deficiency (too little) Vitamin E
- weak muscles | - problems with sight
47
What is Vitamin K needed for
- helps blood clot - heal wounds - maiantain immune system
48
Name the main source of vitamin K
- leafy greens | - cereals
49
What occurs if the body has deficiency (too little) Vitamin K
-uncontrollable bleeding in newborns
50
Name the 6 water-soluble vitamins
- Vitamin B1 (thiamin) - Vitamin B2 (riboflavin) - Vitamin B3 (niacin) - Vitamin B9 (folic acid) - Vitamin B12 (cobalamin) - Vitamin C (ascorbic acid)
51
Function of Vitamins B1, B2, B3
- Vitamin B1 (thiamin)- helps nervous system - Vitamin B2 (riboflavin)- helps with energy release from foods - Vitamin B3 (niacin)- helps with energy release from foods
52
Main sources of Vitamins B1, B2, B3
B1- bread B2- milk B3- meat
53
What occurs if the body has deficiency (too little) of Vitamins B1, B2, B3
B1- tiredness B2- dry skin B3- pellagra
54
Function of Vitamins B9, B12, C
B9- growth, healthy babies B12- helps nervous system C- keeps blood vessels healthy
55
Main sources of Vitamins B9, B12, C
B9- liver B12- eggs C- strawberries
56
What occurs if the body has deficiency (too little) of Vitamins B9, B12, C
B9- anaemia B12- tiredness C- anaemia
57
What is an antioxidant
-protect us from free radicals (chemicals that are able to damage our body cells)
58
Name the 3 antioxidants
Vitamins A, C, E
59
Name the 4 minerals
Calcium. Iron, Sodium, Phosphorus
60
Name the 2 trace elements
- Fluoride | - Iodine
61
What percentage of our body is made up of water
60%
62
Why do our bodies need water
- to eliminate waste from the body - control body temperature - aid the process of digestion
63
How is water lost from the | body
- urine - faeces - sweat - breath
64
What does dehydration cause
- slower reactions - poor decision making - blood thickens - increase in body temperature
65
What are the nutritional needs of a young child (aged 2-5 years old)
- small and frequent meals to get the energy they need and they don't have large stomachs - 300ml of milk a day - variety of foods
66
What are the nutritional needs of a child (aged 5-12 years old)
-protein- help grow and repair body - carbohydrates- provide energy - fat -calcium- healthy teeth and bones vitamin D
67
What are the nutritional needs of a teenager
- balanced diet - protein- to cope with growth spurts - iron- to replace iron lost on girls periods - vitamin C - calcium- help skeleton reach peak size - vitamin D
68
What are the nutritional needs of an adult
- healthy lifestyle - iron- as lost in girls periods -calcium & vitamin D- prevent bone disease
69
What are the nutritional needs of an elderly adult
- cut down on excess staurated fat- avoid CHD - calcium & vitamin D- prevent bone disease - vitamin B12- keep brain healthy and prevent memory loss - fibre- prevent constipation - vitamin A- maintain good eyesight
70
What is obesity
when the body has too much fat
71
What are the causes of obesity
- incorrect balance of energy - eating lots of food high in fat and sugar - sedentary lifestyle
72
What are the health problems of obesity
- high blood pressure increases chance of CHD - type-2-diabetes - breathing difficulties - tiredness
73
What is coronary heart disease
when the coronary arteries are narrowed as they are filled with fatty deposits
74
What are the causes of coronary heart disease
- eating lots of saturated fats - physically inactive - smoking - high blood pressure
75
What are the health problems of coronary heart disease
-blood cannot pass through blood vessels efficiently
76
What is anaemia
-a reduced amount of red blood cells
77
What are the causes of anaemia
- loss of iron during period | - not eating enough iron-rich foods
78
What is the basal metabolic rate (BMR)
-smallest amount of energy needed to stay alive
79
What factors affect the BMR
- Age - Gender - Weight - Height - Exercise
80
What is physical activity level (PAL)
-a measure of how active you are
81
How do you work out your daily energy requirement
-BMR x PAL
82
What percentage of protein makes up our diet
15%
83
How would you plan meals for the following groups: - Lactose Intolerance - Nut allergy - Coeliac disease - Vegetarians
Lactose Intolerance- avoid lactose- substitue normal milk for lactose free milk Nut allergy- remove nuts from recipes Coeliac disease- avoid gluten- use alternative flours Vegetarians- avoid meat- use Quorn to substitute meat
84
What is type 2 diabetes
-a disorder where blood glucose levels stay too high as pancreas can't produce enough insulin or the body resists it
85
What causes type 2 diabetes
- overweight - obese - excessive sugar in diet
86
what are the symptoms of type 2 diabetes
- feeling thirsty - feeling tired and weak - weight loss - blurred image
87
how can type 2 diabetes be prevented
regular physical exercise limiting alcohol intake losing weight following dietary guidlines

GCSE Food Tech AQA (6 decks)

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