Health Revision Notes Flashcards
(296 cards)
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Health and Nutrition: Comprehensive Notes
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Nutrients: The Building Blocks of Life
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o Nutrients are essential substances found in food that are vital for maintaining health.
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o They provide the body with energy
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support growth and repair
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bodily functions.
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o Nutrients are substances in food necessary for health.
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o The main types of nutrients include carbohydrates
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fats
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and water.
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Macronutrients: Nutrients needed in large amounts.
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o Carbohydrates:
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Primary energy source.
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They are broken down into sugars
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and they provide energy for the body.
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They are broken down into glucose for respiration.
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They are the body’s main fuel source.
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Ideally
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we should get carbohydrates from whole food and not processed
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ones with added sugars.
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(e.g.
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of whole foods and processed foods: brown rice and white rice
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sugar and white sugar)
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Whole food sources of carbohydrates are loaded with nutrients and fiber and
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don’t cause the same spikes and dips in blood sugar levels as processed
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food.
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Examples: starch
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sugar
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o Fats/Lipids:
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Provide energy and are crucial for cell membrane formation.
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Can be solid (fats) or liquid (oils) at room temperature.
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They help to insulate our bodies to stay warm.
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Lipids help insulate and protect our organs by forming a layer of adipose
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tissue around them
which helps to regulate body temperature and provides
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cushioning.
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They make up our cell membrane.
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Examples: butter
avocado
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seeds.
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They are broken down into glycerol and fatty acids.
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o Proteins:
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Essential for building new cells
repairing damaged tissues
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vital substances like haemoglobin and antibodies.
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They are broken down into amino acids during digestion.
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Amino acids are the essential building blocks for cells.
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When your body needs to create new cells or repair damaged ones
it uses
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amino acids to assemble the necessary cellular structures.
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Examples: meat and fish
eggs
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They are broken down into amino acids during digestion.
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Micronutrients: Nutrients needed in smaller amounts.
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o Vitamins: Organic compounds that regulate body processes.
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Examples include Vitamin A
Vitamin C
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Vitamin A:
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Vitamin A is needed to help your eyes to work well
so that your
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vision is good.
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It helps your white blood cells to fight pathogens.
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Examples of food with Vitamin A: green vegetables
carrots
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(such as pumpkin)
fruit
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Vitamin C:
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Vitamin C helps the skin to stay strong and heal quickly if it is
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damaged.
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It keeps blood vessels and bones healthy.
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People who don’t eat enough vitamin C can get an illness called
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scurvy.
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Someone who has scurvy feels weak and may have swollen
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bleeding gums.
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Examples of food with Vitamin C: fresh fruit and vegetables
citrus
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fruits
potatoes
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Vitamin D:
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Vitamin D is needed for strong bones and teeth.
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Vitamin D helps absorb calcium from food that you eat.
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People who never go outdoors or who never get any/enough sunlight
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on their skin may not get enough vitamin D.
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There are not many kinds of food that contain Vitamin D
but oily fish
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is probably the best source.
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For most people
vitamin D is made in the skin when sunlight falls on
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it.
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Rickets: an illness that children can get affected by due to the lack of
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vitamin D
which prevents their bones from growing normally.
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o Minerals: Inorganic substances important for various body functions.
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Examples include calcium and iron.
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Calcium:
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Bones and teeth contain calcium
so plenty of calcium is required to
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make them strong.
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Examples of food with calcium: foods made from milk
seeds
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some types of nuts (such as almonds).
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If you do not have enough calcium in your diet
your bones may not
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grow properly.
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Iron:
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Iron is needed to make haemoglobin in red blood cells.
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Without enough iron
there won’t be enough haemoglobin made in
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the red blood cells
which results in not enough oxygen being able to
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be transported around the body.
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Anaemia: an illness which makes a person feel very tired due to the
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lack of iron in their body.
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Examples of food with iron: meat (especially red meat)
dark green
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vegetables
many kinds of fish and shellfish and some nuts and
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seeds.
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o Water:
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Essential for chemical reactions
transporting substances
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cell function.
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Water is essential for most of the chemical reactions in our bodies.
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Cells and blood contain a lot of water.
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Around 60% of our bodies are made up of water.
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Water in cells allows all the different chemicals inside them to dissolve so
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that they can react together.
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These reactions keep us alive.
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Water in blood allows it to flow easily
transporting substances all over the
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body.
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We need to drink enough water so our urine is a pale yellow colour.
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Drinking water will replace water lost in our breath
sweat
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o Fibre:
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Fibre is not a nutrient
but it is still a food group and essential for a healthy
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body.
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Fibre is not a nutrient because when you eat it
it cannot be digested.
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So
it does not go into the blood or to your cells.
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Instead
it travels through your digestive system and leaves the body as
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faeces.
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Fibre helps to prevent constipation.
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It helps to move food through our gut and can reduce the risk of bowel
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cancer.
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Bowel cancer is a type of cancer that occurs in those aged 60 or over who
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have a diet high in red or processed meat and low in fibre.
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It adds bulk to our food and helps us to feel full for longer.
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Fibre also reduces our risk of type 2 diabetes
which damages your organs
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and spreads fast throughout your body.
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Fibre is mostly cellulose.
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Plant cell walls are made of cellulose
so foods made from plants are a good
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source of fibre.
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Examples of food with fibre: cereal grains
seeds and fresh fruit
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vegetables.
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o Energy Storage:
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Short-term: Carbohydrates stored as glycogen in the liver and muscles.
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Long-term: Fats stored in special cells under the skin and around organs
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providing insulation.
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Carbohydrates
Fats
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o Carbohydrates
fats
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the body with energy.
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o Each plays a unique role in maintaining health and supporting bodily functions.
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o Carbohydrates:
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Function: Main source of energy.
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They are broken down into sugars
and they provide energy for the body.
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They are the body’s main fuel source.
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Breakdown: Broken down into glucose
which cells use for respiration.
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They are broken down into sugars.
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Examples: Starch (rice
bread
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crackers
cereals
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o Fats/Lipids:
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Function: Energy storage
insulation
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They help to insulate our bodies to stay warm.
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Lipids help insulate and protect our organs by forming a layer of adipose
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tissue around them
which helps to regulate body temperature and provides
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cushioning.
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They make up our cell membrane.
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Examples: Avocado
oils
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oil.
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They are broken down into glycerol and fatty acids.
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o Proteins:
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Function: Building and repairing tissues
making enzymes
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antibodies.
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They make new cells for growth.
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They repair damaged tissues.
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Amino acids are the essential building blocks for cells.
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When your body needs to create new cells or repair damaged ones
it uses
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amino acids to assemble the necessary cellular structures.
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Examples: Chicken
beans
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products
beans.
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They are broken down into amino acids during digestion.
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o The body primarily uses carbohydrates and fats for energy.
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o Most of your energy comes from the carbohydrates and fat that you eat.
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o Protein can be used for energy if carbohydrate and fat stores are depleted.
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Energy Stores: Fueling the Body
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o The body stores energy in the form of carbohydrates and fats to ensure a constant
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supply for various activities.
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o These stores are crucial for maintaining bodily functions even when food intake is not
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continuous.
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o Carbohydrate Storage:
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Small amounts stored as glycogen in the liver and muscles.
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Provides short-term energy.
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o Fat Storage:
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Large amounts stored in specialized cells under the skin and around organs.
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Provides long-term energy.
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Acts as heat insulation
especially important for animals in cold
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environments.
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Growth
Development
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o Description: Growth refers to the increase in size
while development encompasses
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the changes in complexity and function. Both are influenced by diet
exercise
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lifestyle choices.
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o Key Points:
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Dietary Needs for Growth:
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Protein: Essential for building new cells. Young people who are still
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growing require a lot of protein to make new cells. A pregnant woman
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needs to eat plenty of protein to help build her growing baby’s new
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cells. She also needs lots of iron in her diet
to make haemoglobin in
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her own blood and her baby’s blood. She should also eat plenty of
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calcium for building her baby’s bones.
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Energy: Needed for cell division and overall growth. If they use a lot
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of energy
they need to eat enough carbohydrates to give them plenty
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of energy. They also need to eat a little bit of fat for energy and
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making the cell membranes on the new cells. People who sit down for
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long periods of time don’t use up as much energy as people who are
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very active. Hence
their need of not having to eat as many
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carbohydrates or fat as someone who has a job that involves moving
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around
or who does a lot of sport.
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Factors Affecting Growth and Health:
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Diet: Adequate nutrients are crucial. Your diet is the food that you eat
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each day. Your diet should provide you with some of all the different
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kinds of nutrients. Your diet should give you the right amount of
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energy. Most of your energy comes from the carbohydrates and fate
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that you eat.
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Exercise: Promotes physical development and overall health. Regular
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exercise is crucial for maintaining health.
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Smoking: Detrimental to health
affecting growth and development.
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Smoking has numerous detrimental effects on health
affecting both
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smokers and those exposed to secondhand smoke.
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Effects of an unbalanced diet: An unbalanced diet can lead to blood sugar
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imbalance
weight gain
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calories
and digestion issues.
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Exercise and Health (7.2)
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o Description: Regular exercise is crucial for maintaining health. It helps manage
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weight
strengthens the cardiovascular system
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o Key Points:
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Benefits of Exercise:
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Uses energy
preventing excess fat storage.
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Strengthens the heart and muscles.
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Improves mood and promotes a positive outlook.
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Smoking and Its Harmful Effects (7.2)
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o Description: Smoking has numerous detrimental effects on health
affecting both
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smokers and those exposed to secondhand smoke. Tobacco contains harmful
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substances like nicotine
tar
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o Key Points:
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Nicotine:
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Effect: Addictive substance that can provide alertness.
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Harm: Damages blood vessels
increasing the risk of heart disease.
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Tar:
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Effect: Sticky substance containing chemicals that cause cancer.
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Harm: Increases the risk of lung cancer and other cancers.
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Carbon Monoxide:
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Effect: Poisonous gas that binds to haemoglobin.
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Harm: Reduces oxygen transport
leading to energy deficiency in
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cells.
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Particulates:
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Effect: Tiny particles that get trapped in the lungs.
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Harm: Damages alveoli
reducing the efficiency of gas exchange.
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Smoking During Pregnancy:
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Increases the risk of low birth weight in babies.
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Health problems that are a result of smoking cigarettes:
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Cancer: Smoking causes most lung cancers and can cause cancer
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almost anywhere on the body.
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Heart disease
stroke
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increases the risk of blood clots
which block blood flow to the heart
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brain
or legs.
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Hearing loss: Smoking reduces blood flow to the inner ear.
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Fertility problems: Smoking can make it more difficult to fall pregnant
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and affect sperm quality.
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Passive smoking – when someone breathes in second-hand tobacco smoke.
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People who breathe in secondhand smoke regularly are more likely
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to get the same diseases as smokers.
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Balanced Diet
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o Balanced diet: composed of the right amount of each food group.
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o A balanced diet provides all the different kinds of nutrients and the right amount of
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energy.
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o Individual needs vary based on age
activity level
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o General guidelines: eat enough food
include a variety
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vegetables
and limit fast food
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Food Groups
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o The food triangle helps organize foods for a balanced intake:
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Base: Rice
bread
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Middle: Fruits and vegetables (vitamins
minerals
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Second Level: Meat
fish
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Top: Sweets and fried foods (consume sparingly).
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o A balanced diet includes all essential nutrients with moderation in sugar
fats
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oils.
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o Limit sweets and fried foods.
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o Eat enough meat
fish
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o Eat lots of fresh fruit and vegetables for minerals
vitamins
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o Eat plenty of rice
bread
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o Eat a variety of colorful fruits and vegetables.
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o Meat
fish
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provide vital nutrients such as iron
calcium
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o Fresh fruit and vegetables are rich in vitamins and minerals
high in fibre
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antioxidants (compounds that protect your cells against damage from free radicals
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and may reduce the risk of chronic diseases such as heart disease
cancer
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Alzheimer's)
hydration
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manage their weight)
and disease prevention.
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o Rice
bread
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some vitamin and minerals
more fibre and more nutrients and slower digestion
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which leads to a more gradual rise in blood sugar and sustained energy release
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which avoids the spikes associated with refined grains.
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Dietary Recommendations
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o The World Health Organization recommends that less than 10% of our energy should
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come from sugar.
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o The World Health Organization recommends that less than 30% of our energy should
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come from fats.
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o Unsaturated fats are considered good because they offer several health benefits
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compared to saturated fats:
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Improved cholesterol levels: increase good cholesterol and lower bad
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cholesterol
reducing the risk of heart disease.
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Improves heart health: helps reduce the buildup of plaque in the arteries
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reducing the risk of heart attacks and strokes.
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Reduced inflammation
