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KMMS > NME Nutrition > Flashcards

NME Nutrition Flashcards

1
Q

Macronutrients consist of

A

fats
carbohydrates
protein

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2
Q

Micronutrients consist of

A

vitamins
minerals
trace elements

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3
Q

What are the most important water-soluble vitamins we should know about?

A

Vitamin C, Vitamin B1, Vitamin B12, and folate

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4
Q

What are the functions of Vitamin A?

A

Support the immune system, and help with dim light vision

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5
Q

What are the food sources of Vitamin A (retinol)?

A 
Liver, kidney, offal
Oily fish and fish liver oils
Eggs
Dairy products
Fortified low fat spreads
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6
Q

High levels of vitamin ____ over long periods of time can make the bones more susceptible to fractures, particularly in post-menopausal women

A

A

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7
Q

What are the food sources of Beta-carotene?

A

Red, yellow, and green (leafy) veg (spinach, broccoli, carrots, sweet potatoes and red peppers) and yellow fruit such as mango, papaya and apricots

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8
Q

List the functions of vitamin D

A

Calcium absorption and excretion, and bone mineralisation

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9
Q

What are the food sources of Vitamin D?

A

CLO.
Fortified foods such as some margarines and breakfast cereals
Eggs
Liver

(Note: Cow’s milk is NOT a good source of Vitamin D, as it is not fortified in this country)

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10
Q

According to the department of health, what groups of people should supplement with vitamin D year-round?

A

People who are not often outdoors, wear clothes that cover up most of their skin, or people with dark skin

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11
Q

What are the functions of vitamin E?

A

Helps maintain healthy skin, eyes, and immune system
Antioxidant: Protects cell membrane and lipoprotein from damages by free radicals
Maintains cell membrane integrity
Regulates prostaglandin synthesis
DNA synthesis

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12
Q

What are the food sources of vitamin E?

A

Plant oils (eg rapeseed/vegetable oil, sunflower oil, soya, corn and olive oil)
Nuts and seeds
Wheatgerm (found in cereals and cereal products)

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13
Q

What are the functions of Vitamin K?

A

Needed for blood clotting and wound healing

Potential role in bone health

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14
Q

What are the food sources of vitamin K?

A 
Green leafy veg (broccoli, spinach, cabbage, kale)
Vegetable oils, especially soya bean oil
Cereal grains
Eggs
Small amounts in meat and dairy foods
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15
Q

Supplements containing Vitamin ______ should not be taken with anti-coagulant drugs

A

K

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16
Q

What are the functions of Vitamin C?

A 
Powerful antioxidant
Involved in collagen synthesis
Activation of peptide hormones
Synthesis of bile
Metabolism of drugs and carcinogens
Enhances absorption of iron when consumed in the same meal
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17
Q

What are the food sources of Vitamin C?

A 
Citrus fruits, oranges, OJ
Peppers
Strawberries
Blackcurrants
Broccoli
Brussel sprouts
Potatoes and sweet potatoes
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18
Q

Is it recommended to drink tea with meals?

A

No, because the tannins in tea inhibit the absorption of certain nutrients, such as iron

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19
Q

Function of vitamin B1 (Thiamine)

A

Breakdown and release of energy from food
Nervous system
PREVENTS RE-FEEDING SYNDROME

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20
Q

Food sources of vitamin B1 (thiamine)

A

Peas, pulses, nuts, some fresh fruits (bananas & oranges)
Wholegrain breads and some fortified breakfast cereals
Liver
Yeast and yeast products
Milk

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21
Q

Functions of vitamin B12 (cobalamin)

A

Makes RBC’s
Nervous system function
Release energy from food
Use folate

22
Q

Food sources of Vitamin b12 (cobalamin)

A

Meat, fish, milk, cheese, and eggs

Some fortified breakfast cereals

23
Q

Functions of folate (manmade form is folic acid)

A

Make RBC’s

Reduce risk of birth defects (neural tube defects)

24
Q

Food sources of folate

A

Broccoli, brussel sprouts and peas, leafy green veg
Chickpeas, kidney beans
Liver
Fortified breakfast cereals

25
Q

Folic acid supplements should be taken _________ and until ____ weeks gestation

A

preconception, 12

26
Q

Functions of calcium

A

Structural rigidity of bones and teeth
Regulating muscle contractions including heartbeat
Blood clotting

27
Q

Food sources of calcium

A

Green leafy veg (such as kale, okra, and spinach)
Soya drinks with added calcium
Bread and anything made with fortified flour
Fish that have bones (sardines and pilchards)

28
Q

Functions of sodium

A

Needed for fluid balance

Chloride (in salt) also helps to digest food

29
Q

Food sources of sodium

A 
Processed foods (bacon, ham, ready meals)
Some cereals
Cheese
Tinned veg
Some bread
Savoury snacks
30
Q

Having too much of this mineral is linked to an increased risk of heart attacks (due to increase in blood pressure)

A

sodium

31
Q

Effervescent vitamin supplements and OTC painkillers can contain up to 1g of _______ per tablet

A

salt

32
Q

Functions of iron

A

Part of haemoglobin transport of oxygen
Cellular respiration
As myoglobin oxygen storage in muscles

33
Q

Food sources of iron

A 
Liver (avoid during pregnancy)
Red meat
Beans
Nuts
Dried fruit
Fortified breakfast cereals
Soy bean flour
34
Q

Pallor of finger nails and mucous membranes
Tachycardia
Fatigue
SOB on exertion
Parasthesia and fingers & toes
Are signs of a deficiency in which nutrient?

A

Iron

35
Q

High doses of _______ can be fatal, particularly in children

A

iron

36
Q

Functions of potassium

A

Helps control the fluid balance and also helps the heart muscle work properly

37
Q

Food sources of potassium

important! Likely test question

A 
Bananas, oranges
Some veggies such as tomatoes, mushrooms, potatoes
Beans, pulses
Nuts & seeds
Coffee, chocolate
Yogurt
"Lo salt" salt replacement

These foods must be avoided for someone following a low potassium diet (on certain diuretics)

38
Q

Older people may be more at risk of harm from _______ because their kidneys may be less able to remove it from the blood

A

potassium

39
Q

What supplements are advised during pregnancy?

A

400 mcg of folic acid daily from preconception until 12 weeks gestation
10 micrograms Vit D during pregnancy and lactation

40
Q

The need for additional ________ and ________ is enhanced during the last three months of pregnancy.

A

energy (calories)

Thiamine

41
Q

Very high doses of Vitamin _____ can cause birth defects, so should be avoided in pregnancy

A

A

42
Q

Vegan diets can lead to deficiency in which two nutrients?

A

Vitamin B12 and DHA

43
Q

Vegan mothers’ breast milk contains inadequate levels of _____ for infants > 7 months

A

zinc

44
Q

Exclusive breast feeding is recommended for babies until the age of

A

six months

45
Q

Cow’s milk should not be offered as a main drink for babies until the age of _______ months due to its low ______ content.

A

12, iron

46
Q

What is “neophobia?”

A

The fear of new foods- peaks at 18 months of age

47
Q

All children aged 6 months to 5 years should be given vitamin supplements containing vitamins ___, ___, and _____ every day.

A

A, C, D

48
Q

Describe the trend for energy requirements in children

A

Energy requirements increase markedly during periods of rapid growth

49
Q

What type of diet is associated with having a lower risk of death from ischaemic heart disease?

A

Vegetarian diet

50
Q

Do the vitamin and mineral requirements change for adults in later stages of life?

A

No, they remain virtually unchanged

KMMS (58 decks)

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