Food, Nutrition & Health Flashcards
(108 cards)
1
Q
What are proteins made up of?
A
Long chains of amino acids held together by chemical bonds
2
Q
What are the functions of proteins in the body?
A
- Cell growth and cell division
- Repair and maintenance of tissues
- Energy reserve
- Enzymes, antibodies, and hormones
3
Q
Name three protein-rich foods.
A
- Meat
- Fish/seafood
- Dairy products
4
Q
What can result from protein deficiency?
A
- Reduced growth
- Brittle hair and nails
- Weakened immune system
- Poor digestion
- Kwashiorkor
5
Q
What are the consequences of excess protein intake?
A
- Digestive issues and nausea
- Dehydration
- Headaches
- Damage to kidneys and liver
- Cardiovascular disease
6
Q
What is the average recommended daily protein intake for adult males?
A
Around 55 g per day
7
Q
What are essential amino acids?
A
Amino acids that can only be gained by consuming foods containing them
8
Q
What are high biological value (HBV) proteins?
A
Proteins that contain all essential amino acids, found in foods like meat, fish, eggs, soya products, and quinoa
9
Q
What is protein complementation?
A
Combining different LBV protein foods to gain all essential amino acids
10
Q
What are some sources of plant-based protein alternatives?
A
- Soya products
- Tofu
- Textured vegetable protein (TVP)
- Mycoprotein (e.g., Quorn)
11
Q
What are the functions of fats in the body?
A
- Concentrated energy store
- Production of cell membranes
- Insulating the body
- Protecting internal organs
- Absorption of fat-soluble vitamins
12
Q
Name two sources of animal fats.
A
- Meat
- Dairy products
13
Q
What can result from fat deficiency?
A
- Muscle loss
- Vitamin deficiencies
- Increased heat loss
14
Q
What is the dietary reference value for fats?
A
Fats should not supply more than 35% of energy from food
15
Q
What are the two types of fatty acids?
A
- Saturated
- Unsaturated
16
Q
What are the characteristics of saturated fats?
A
Solid at room temperature, associated with increased blood cholesterol
17
Q
What are carbohydrates primarily used for in the body?
A
As an energy source
18
Q
What type of carbohydrate is glucose?
A
A simple sugar (monosaccharide)
19
Q
What are polysaccharides?
A
Long chains of glucose joined together, such as starches
20
Q
What can a carbohydrate deficiency lead to?
A
- Low blood sugar symptoms
- Muscle wastage
- Increased risk of bowel issues
21
Q
What is the dietary reference value for dietary fibre?
A
30 g per day for adults
22
Q
What are fat-soluble vitamins?
A
Vitamins that dissolve in fat and are stored in the body’s fatty tissue
23
Q
Name one function of Vitamin A.
A
Important for vision, immune function, and skin health
24
Q
What can result from Vitamin D deficiency?
A
Rickets
25
What is a source of Vitamin E?
Nuts and seeds
26
Fill in the blank: Fats can be present in food in the form of _______.
[solid fats and liquid oils]
27
What is the main role of Vitamin D?
Crucial for bone health by promoting calcium absorption and immune system regulation
## Footnote
Vitamin D is obtained from sunlight exposure, fatty fish, fortified milk, and egg yolks.
28
What condition is associated with Vitamin D deficiency in children?
Rickets
## Footnote
Rickets leads to stunted bone development and deformities.
29
Who is most at risk for Vitamin D deficiency?
Pregnant women, young children and babies, and people with limited sunlight exposure
## Footnote
These groups may have higher needs for Vitamin D.
30
What is the role of Vitamin E in the body?
Acts as an antioxidant, protecting cells from damage
## Footnote
Vitamin E is found in nuts, seeds, vegetable oils, and green leafy vegetables.
31
What is the main function of Vitamin K?
Essential for blood clotting and bone health
## Footnote
Sources include green leafy vegetables and certain vegetable oils.
32
What can a deficiency in Vitamin K lead to?
Blood clotting takes longer, leading to easy bruising and bleeding
## Footnote
Newborn babies are particularly at risk.
33
What are the recommended daily intake values for Vitamin A for adults?
700 mcg for males and 600 mcg for females
## Footnote
Varies by age and sex.
34
What are the dietary reference values for Vitamin D for those over 4 years?
10 mcg per day
## Footnote
This is the same for adults.
35
What is a key characteristic of water-soluble vitamins?
They dissolve in water and are not stored in the body
## Footnote
Need to be consumed more regularly than fat-soluble vitamins.
36
What vitamin is essential for the growth and repair of tissues?
Vitamin C
## Footnote
Found in citrus fruits, strawberries, and broccoli.
37
What deficiency can result from a lack of Vitamin C?
Scurvy, leading to swollen gums and joint pains
## Footnote
Can also cause failure to heal wounds.
38
What is the function of Vitamin B1 (Thiamin)?
Helps convert nutrients into energy and is crucial for nerve function
## Footnote
Sources include whole grains and pork.
39
What is a deficiency of Vitamin B1 called?
Beri beri
## Footnote
Seen in countries with food shortages.
40
What is the role of Vitamin B2 (Riboflavin)?
Plays a role in energy production and metabolism of fats
## Footnote
Found in milk, eggs, and green vegetables.
41
What can a deficiency in Vitamin B3 (Niacin) cause?
Skin problems such as dermatitis and rashes
## Footnote
Found in meat, fish, and fortified cereals.
42
What is the main function of Vitamin B9 (Folic acid)?
Crucial for DNA synthesis and cell division
## Footnote
Important for proper fetal development.
43
What can excessive intake of Vitamin B12 lead to?
No known issues
## Footnote
Essential for red blood cell formation and neurological function.
44
What is the dietary reference value for calcium for adults?
700 mg per day
## Footnote
Young children need around 450−550 mg.
45
What condition can result from a calcium deficiency?
Osteoporosis
## Footnote
Common in older people due to bone weakening.
46
What is the primary function of iron in the body?
Binds to oxygen in red blood cells and carries it to tissues
## Footnote
Found in red meat, beans, and fortified cereals.
47
What is a deficiency of iron called?
Anaemia
## Footnote
Leads to fatigue and weakness.
48
What is the recommended daily intake of iron for adult females?
14.8 mg
## Footnote
Males require 8.7 mg.
49
What role does sodium play in the body?
Regulates water balance and plays a role in muscle contraction
## Footnote
Found in table salt and processed foods.
50
What can excessive sodium intake lead to?
Increased blood pressure
## Footnote
Raises the risk of heart attacks and strokes.
51
What is the dietary reference value for fluoride?
3−4 mg per day
## Footnote
Important for preventing tooth decay.
52
What is the main role of iodine in the body?
Used to create thyroxine, which regulates metabolism
## Footnote
Found in fish, dairy, and grains.
53
What can iodine deficiency lead to?
Development problems in children and goitre
## Footnote
Rare but serious condition.
54
What function does phosphorus serve in the body?
Helps improve bone strength and release energy from food
## Footnote
Found in dairy products, meat, and beans.
55
What is the recommended daily intake of phosphorus for adults?
550 mg per day
## Footnote
Essential for overall health.
56
What is the primary function of water in the body?
Maintains hydration and regulates temperature
## Footnote
Water is essential for various bodily functions.
57
How does water help cool the body?
Absorbs heat energy during sweat evaporation
## Footnote
Helps to reduce body temperature.
58
What is the primary component of stomach acid that helps push digested food through the small intestine?
Water
59
What percentage of blood is composed of water?
Mostly water
60
What is the function of water in the body?
Transport of important substances and waste products
61
True or False: Sweating helps to keep the body cool when core temperature rises.
True
62
What factors affect the quantity of water that needs to be consumed daily?
* Age
* Gender
* Diet
* Levels of physical activity
* Climate
63
What is the NHS recommendation for daily water consumption in the UK?
1.2−1.8 litres, equivalent to around 6−8 glasses
64
Fill in the blank: Drinking any kind of fluid increases hydration, however, _______ is the best drink to achieve the most efficient hydration.
water
65
What percentage of daily hydration comes from food?
20−30%
66
What can drinking too little water lead to?
Dehydration
67
What are some symptoms of dehydration?
* Headaches
* Lack of energy
* Light-headedness
68
What is a potential consequence of drinking too much water?
Water intoxication
69
True or False: Drinking too much water is a common occurrence.
False
70
In what situations is excessive water consumption most likely to occur?
* Water drinking competitions
* Competing in endurance sports
* Extreme military training
71
What is the recommended number of portions of fruit and vegetables to eat daily according to the Eatwell Guide?
Five portions
72
What types of foods should be chosen according to a balanced diet?
* Wholegrain and high-fibre foods
* Unsaturated oils
* Low-fat and low-sugar dairy options
* Beans and pulses
* Sustainably sourced fish
73
Fill in the blank: Foods high in sugar, salt, and fat should be consumed _______.
infrequently
74
What portion size is recommended for cooked vegetables?
The size of your fist
75
What portion size is recommended for meat?
The size of your palm
76
What are the dietary needs for someone with coeliac disease?
Gluten-free versions of food
77
What must be avoided in a diet for someone who is lactose intolerant?
Lactose
78
What type of diet is required for high fibre intake?
* A large variety of fruits and vegetables
* Whole grain choices
79
What is the basal metabolic rate (BMR)?
The metabolic rate when the body is at rest
80
What percentage of daily energy intake is used for BMR?
Around 75%
81
What factors affect BMR?
* Age
* Physical health
* Biological sex
* Weight and height
* Physical activity level
82
How is daily energy requirement calculated?
Daily energy requirements (kcal) = BMR × PAL
83
What is a nutritional analysis used for?
To find out the nutrient values of a recipe, meal, or diet
84
Fill in the blank: Nutritional analysis can be used to plan and modify recipes to reflect _______.
nutritional guidelines for a healthy diet
85
What should be done to replace salt and sugar in recipes?
Use herbs, spices, or natural sweeteners
86
What demographic needs to maintain a healthy diet to continue an active lifestyle?
Elderly people
87
What can be adjusted for recipes or diets?
The mass or volume required
## Footnote
This includes portions per person and specific nutrient requirements.
88
What is typically true for a person consuming a balanced diet?
They will have good health
## Footnote
Following the Eatwell Guide contributes to this outcome.
89
What health issues can arise from a poor diet?
Ill health
## Footnote
This includes nutrient deficiencies and imbalances.
90
What is obesity?
Carrying too much fat in the body
## Footnote
Generally due to excess energy intake and lack of exercise.
91
What are some causes of obesity?
* Consuming too much energy for BMR and PAL
* Eating a diet high in saturated fat, processed foods, and sugars
* Lack of exercise and physical activity
92
What health-related issues are associated with obesity?
* High blood pressure
* High cholesterol levels
* Breathing difficulties
* Joint pain
* Tiredness
* Coronary heart disease (CHD)
* Type 2 diabetes
* Certain cancers
93
What dietary changes are needed for weight loss in obese individuals?
* Reducing overall energy intake
* Following a diet low in fats and sugars
* Partaking in regular exercise
94
What does cardiovascular health include?
Coronary heart disease (CHD) and high blood pressure
## Footnote
Both are closely linked to diet.
95
What causes coronary heart disease (CHD)?
Narrowing or blockage of the coronary arteries
## Footnote
This is often due to fatty deposits called plaque.
96
What dietary changes can reduce the risk of cardiovascular disease?
* Reducing consumption of saturated fats, salt, and sugar
* Lowering alcohol intake
* Partaking in regular exercise
97
What health issues can arise from a diet lacking in nutrients?
* Rickets
* Osteoporosis
* Tooth decay
98
What causes rickets?
A diet lacking in vitamin D and calcium
## Footnote
Lack of sunlight also contributes to this condition.
99
What dietary needs are required to prevent rickets?
Vitamin D drops for infants and children
## Footnote
This helps avoid vitamin D deficiency.
100
What is osteoporosis?
A disease affecting adult bones, caused by a lack of vitamin D and calcium
## Footnote
More common in the elderly due to loss of bone density.
101
What dietary changes can help manage osteoporosis?
A diet high in vitamin D and calcium-rich foods
## Footnote
Examples include leafy green vegetables, tofu, seeds, and dairy products.
102
How can tooth decay be prevented?
* Cleaning teeth twice a day with fluoride toothpaste
* Low-sugar diet
103
What is iron deficiency anaemia?
A condition where there are not enough red blood cells due to lack of iron
## Footnote
It can be caused by insufficient iron-rich foods or blood loss.
104
What are some symptoms of iron deficiency anaemia?
* Tiredness and fatigue
* Heart palpitations
* Pale skin
* Headaches
* Abnormal fingernails
* Dizziness and fainting
105
What dietary changes are needed to prevent iron deficiency anaemia?
* Iron tablets or supplements
* Vitamin C with iron-rich foods
106
What is type 2 diabetes?
A condition where glucose in the blood is not absorbed into cells
## Footnote
Insulin is required for glucose absorption.
107
What factors increase the risk of developing type 2 diabetes?
* Being overweight
* Excess sugar in the diet
* Being over 40 years of age
* High blood pressure
* Lack of exercise
108
What dietary changes are required to manage type 2 diabetes?
* Following a balanced diet
* Limiting 'free' sugars
* Higher consumption of starchy carbohydrates
