Health and Nutrition - Proteins / Carbs / Fats / Fat soluble vitamins

Question 1

Macronutrients

1) Define Proteins
2) What are they needed for?
3) What are essential amino acids?

Answer 1

1) Proteins are made up of amino acids, building blocks of of the protein that play a critical role in our body.
2) Needed for vital processes like building of proteins and synthesis of hormones and neurotransmitters.
3) They refer to amino acids our body can’t make, so we have to eat them oursolves.

Question 2

Macronutrients

Define HBV AND LBV
Give example for each.

Answer 2

• HBV - proteins that contain all the essential amino acids we need.
  meat, fish, eggs, cheese
• LBV - proteins are missing one or more of the essential amino acids; there are 9.
  peas, lentils, nutes, beans

Question 3

Macronutrients

1) What is protein complementation?
2) Which people need greater amount of protein? (4)

Answer 3

1) It combines the different LBV protein foods in order to get all the essential amino acids in our diet.
2) People that need more protein:
* growing children; relative to their size and body mass.
* physically active for muscle growth and repair
* pregnant women need 6g more for the baby’s growth.
* during breastfeeding, women need even more.

Question 4

Macronutrients

State 2 symptoms of protein deficiency
give reasons

Answer 4

Protein deficiency:
* thin hair and weak nails as the growth is slow so they get into poor conditions
* slow wound healing as the immune system can’t function properly without protein
* struggling to digest food properly
* oedema is the build up of fluid in the body causing sweeling; often around feet
* weight loss

Question 5

State 2 symptoms of protein excess.
give reasons

Answer 5

Protein excess:
* constipation
* acidosis is when there’s too much acid in the body fluids
* dehydration
* kidney dysfunction as too much protein puts a lot of pressure and strain on the organs

Question 6

Macronutrients

State the alternatives for proteins. (4)

Answer 6

• Soya beans are plant-based HBV protein. They must be cooked to remove toxicity.
• Tofu is made by curdling soya milk and has different texture depending on its water content.
• Mycoprotein made from mushroom-like fungus and egg white. It’s often available as chunks like mince and fillets.
• TVP (Textured Vegetable Protein) is made from soya flour which is used to make the dough so it can have meat-like texture.

Question 7

Macronutrients

1) What do fats provide and what do they break into?
2) What happens when fat is not used by body cell or turned into energy?

Answer 7

1) Fats provide energy and twice as much per gram as protein or carbs. They break into fatty acids during digestion.
2) It’s converted into body fats.

Question 8

Macronutrients

3) Fats are made up of what?
4) What are fatty acid chains made up of?

Answer 8

3) Fats are made up of fatty acids and glycerol, forming triglycerides.
4) Fatty acid chains are made up of carbon and hydrogen.

Question 9

Macronutrients

1) Describe the bond of saturated and unsaturated fatty acids.

Answer 9

1) Saturated fatty acids have single C-C bond whereas unsaturated fatty acid has at least one C=C double bond.

Question 10

Macronutrients

What are the 3 reasons our body need fats?

Answer 10

• They provide a concentrated source of energy
• They contain fat-soluble vitamins ADEK: A, D, E, K
• They form an insulating layer under the skin to keep us warm.
• The layers of fat also protects our bones an organs such as heart and kidneys
• Our body uses fat to make cholesterol which is an important part of all cell membranes.

Question 11

Macronutrients

1) At what state are saturated fats generally at?
2) State 3 saturated fat foods.
3) What are the causes of too much saturated fat in the diet?

Answer 11

1) Saturated fats are generally solid at room temperatures.
* Meats
* Sausages
* Butter
* Cheese
* Lard

3) Too much saturated fats increase bad cholesterol levels in the blood, which further increases the risk of coronary heart disease.

Question 12

Macronutrients

1) At what state are unsaturated fats generally at?
2) State 3 examples.

Answer 12

1) Unsaturated fats are generally soft or liquid at room temperature.
* Flax seeds
* Peanuts
* Sunflower oil
* Rapeseed oil
* Olive oil

Question 13

Macronutrients

1) Describe the bonds between monosaturated fats?
2) State 3 foods they’re found in.

Answer 13

1) They have a one C=C double bond in their carbon chains.
* Olive oil
* Almonds
* Peanut butter
* Avocados

Question 14

Macronutrients

1) Describe the bonds in polyunsaturated fats.
2) State 3 foods they’re found in.

Answer 14

1) They have more than one C=C double bond.
* Sesame oil
* Soybean oil
* Seeds
* Oily fish

Question 15

Macronutrients

How much of fat is recommended for an adult to eat, including saturated fats?

Answer 15

70g of fat, including 20g being saturated fats.

Question 16

Macronutrients

Give 3 causes of excess of fat in the body.

Answer 16

• Weight gain as excess fat is stored under the skin and around the organs
• Causes obesity; a common disorder in UK
• Obesity leads to diet-related issues like type 2 diabetes where the blood struggles to control blood sugar levels
• Increases bad cholesterol which leads to high blood pressure, stroke, CHD.

Question 17

Macronutrients

Give 3 causes of fat deficiency.

Answer 17

• If there’s lack of carbohydrate, body starts to get the energy from its fat store, which leads to weight loss as not much fat is consumed either.
• There’s less insulation to keep the body warm so the person will feel colder.
• Lack of fat means there’s thinner layer of fat under the skin for protection for the body against bruising and injuries.

Question 18

Macronutrients

1) What are the 2 types of sugary carbohydrates?
2) Where are they found?
3) What is adding sugar referred as and why?

Answer 18

1) Glucose and fructose; found naturally in ingredients or can be added during manufacturing process.

2) Natural sugar is found in fruits and vegetables, grains and dairy products.
Sugar is generally added in cakes, sweet and fizzy pops.

3) Adding sugar is referred as empty calories because they don’t have any nutritional benefits other than energy.

Question 19

Macronutrients

1) What are simple carbohydrates?
2) What are monosaccharides?
3) What are disaccharides?

Answer 19

1) Simple carbohydrates are digested quickly, making blood sugar levels rise quickly and gives a short burst in energy, which can be catorised:

2) Monosaccharides are basic sugar molecules of just single glucose and fructose.

3) Disaccharides are made up of 2 monosaccharides (glucose and fructose) to make sucrose.

Question 20

Macronutrients

1) What are complex carbohydrates?
2) What are polysaccharides?

Answer 20

1) Complex carbohydrates take longer to digest and gradually increase blood sugar levels, providing a slow and steady release of energy.

2) Polysaccharides are made up of lots of monosaccharides; starches are made up of lots of glucose molecules.

Question 21

Macronutrients

Give 3 causes of excess of carbs.

Answer 21

• Extra carbohyrates are converted into fats, which can cause diet-related issues.
• Sugars are digested quickly meaning they are used almost instantly and if it’s not used, it’s stored as fats.
• Tooth decay (dental caries), as if you eat in big chunks sugar is released and attacks teeth instantly.
• As simple carbs digested quickly, they increase blood sugar levels quickly meaning the BSL will fluctuate too wildly and cause diabetes.

Question 22

Macronutrients

Give 2 causes of lack of carbs.

Answer 22

• Causes blood sugar levels to drop, causing hunger, dizziness and tiredness as the body has less energy.
• Lack of carbs meaning the body finds other sources to get its energy;** weight loss**
• it can start to use up proteins causes muscle weakness.

Question 23

Micronutrients

1) What is vitamin A needed for?
2) Which foods contain it?

Answer 23

Needed for:
* Good eyesight (night vision esp)
* growth
* healthy immune system
* healthy skin

Found in:
* butter
* oily fish
* eggs
* Carotene in margarine and organe or yellow fruits & veg
* beef liver

Question 24

1) What does too much vitamin A cause?
2) What does too little cause?
3) How much is recommended fro men and women?

Answer 24

1) Too much = weaken bones; should be avoided in pregnancy.
2) Too little = night blindness , weaker immune system , stunted growth

3) 0.7mg for men , 0.6mg for women

Question 25

What is vitamin D needed for?
Which foods contain it?

Answer 25

Needed for:
* To absorb minerals like calcium
* calcium is needed for healthy bones and teeth

Found in:
* Oily fish
* egg yolks
* Skin exposed to sun
* salmon
* Tuna fish

Question 26

1) What does too much vitamin D cause?
2) What does too little cause?
3) How much is it recommended?

Answer 26

1) Too much = makes you absorb too much calcium and can lead to kidney damage
2) Too litte = done disease (osteomalacia - bones become soft) , rickets , osteoporosis - bones become brittle
3) Recommeded to have 0.01mg a day

Question 27

What is vitamin E needed for?
Which food contain it?

Answer 27

Needed for:
* Healthy skin and eyes
* improves immune system

Found in:
* Leafy greens; spinach, kale
* broccoli
* nuts
* vegetable oils
* wheat germ

Question 28

1) What does too much vitamin E cause?
2) What does too little cause?
3) How much is recommended for men and women?

Answer 28

1) Too much = blood clotting , nausea , blurred vision
2) Too little is rare = weak muscles , sight problems
3) 4mg for men , 3mg for women

Question 29

What is vitamin K needed for?
Which foods contain it?

Answer 29

Needed for:
* blood clot
* heal wounds
* maintain immune system and bones

Found in:
* Leafy greans
* Cereals
* vegetable oils
* meat
* dairy foods

Question 30

There is no excess of vitamin K.
What can too little cause, although it’s rare too?
How much is it recommened?

Answer 30

Too little = uncontrolled bleedings in newborns

0.001mg for every kg of weight.

Question 31

Why might we don’t need to take the same amount of fat-soluble vitamins each day?

Answer 31

Becauses vitamins aren’t used up by the body, they are stored in fat tissues for future use. but still need to be careful.