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f&n > nutrients🥦 > Flashcards

nutrients🥦 Flashcards

1
Q

What is the function of fat?

A

provides energy, insulates body, protects vital organs

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2
Q

What happens if you have an EXCESS of fat?

A

obesity, heart disease, type 2 diabetes

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3
Q

What happens if you are DEFICIENT in fat?

A

night blindness, dry and brittle nails

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4
Q

What are some sources of saturated fats?

A

red meats, cheese, lard (animal products)

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5
Q

Why are saturated fats bad?

A

raise blood cholesterol, which can block arteries

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6
Q

Are unsaturated fats solid or liquid at room temp?

A

liquid

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7
Q

What are hydrogenated vegetable oils (trans-fats)

A

veg oils that have had H passed through to make them hard

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8
Q

Why are Trans- fats less healthy?

A

can clog arteries, increase risk of CHD

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9
Q

What is cholesterol?

A

fatty substance naturally occurring in our blood

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10
Q

Give 3 monosaturated fats food examples

A

olive oil, almonds, avocados

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11
Q

Give 3 examples of polyunsaturated fat foods.

A

seeds, fruit and veg, oily fish (omega 3 and 6)

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12
Q

What is the function of energy?

A

allow body to grow and develop, move muscles, helps warm body, helps chemical reactions take place

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13
Q

Where is energy mainly sourced from?

A

50% starchy carbohydrates (high fibre)

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14
Q

What is the Estimated Average Requirement?

A

indication of how much energy a person needs (2000kcal daily for an average adult)

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15
Q

What is basic metabolic rate?

A

amount of energy body uses each day to stay alive

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16
Q

What is physical activity level?

A

amount of energy the body uses to fuel physical activity

17
Q

What is the function of calcium?

A

for strong bones and teeth, healthy nerves, blood clotting

18
Q

What food examples are high in calcium?

A

milk, cheese, tofu

19
Q

What happens if you have an EXCESS of calcium? (rare)

A

increase risk of kidney stones

20
Q

What happens if you are DEFICIENT in calcium?

A

rickets - bones become very weak

21
Q

What is the function of iron?

A

forms part of haemoglobin

22
Q

What are some food sources of iron?

A

dark green leafy veg (spinach), meat (liver)

23
Q

What happens if you have an EXCESS of iron?

A

nausea, stomach pains

24
Q

What happens if you are DEFICIENT in iron?

A

anaemia

25
Q

Why is water important in our bodies?

A

70% of human body is water, required for all body fluids (saliva, blood, sweat, urine), required as part of many metabolic reactions, some nutrients need to dissolve in water for proper absorption

26
Q

Give 2 examples of when a person needs to drink more water than normal.

A
  1. vomiting or diarrhoea have occurred, both of which cause rapid dehydration esp. in babies
  2. after intense physical activity, such as sport, where water is lost through sweat
27
Q

What are dehydration symptoms?

A

headache, dizziness, dry sticky mouth

28
Q

What foods are good sources of water?

A

fruit and veg, soups, drinks (coffee, tea)

29
Q

Name two types of polysaccharides.

A

starch, dextrin

30
Q

What are the advantages of wholegrain products?

A

contain high fibre starchy carbohydrates, give us long term energy

31
Q

Why do wholegrain cereals give us long term energy?

A

the cereal contains complex carbohydrates which contain soluble fibre which takes longer to be broken down to glucose units before being absorbed into the body

32
Q

Give 3 food sources of soluble fibre.

A

fruit, veg, porridge oats

33
Q

Give 3 food sources of insoluble fibre.

A

wholegrain cereals, wholemeal bread, pasta and rice, fruit and veg

34
Q

Oats help lower…

A

cholesterol

35
Q

How do oats help lower cholesterol?

A

contains a soluble fibre called beta-glucan

36
Q

What 3 nutrients are in milk?

A

protein, fat, sugar (lactose)

f&n (12 decks)

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