Nutrients Flashcards
What are the 7 nutrient groups
Carbohydrates
Fat
Protein
Vitamins
Minerals
Fibre
Water
Why do we need food
To give us energy for all the processes in the body
Also provides us with building materials for new parts of the body and to repair damaged parts
What is a balanced diet
Eating the correct amount of each food group
What is malnutrition
When you have an unbalanced diet. This means you are not eating enough or eating too much of a particular nutrient group. You can become obese from too much fat or carbohydrates
What is starvation
Not having enough of any nutrient group
Tell me about carbohydrates
Consists of sugars , starch and cellulose
Vital for energy in humans and are stored as fat if they are eaten in excess
Starchy foods (bread,rice,pasta) are good sources of carbs and release their energy slowly
Sugary foods (sweets, fizzy drinks) contains simple carbs which release energy quickly
Tell me about protein
Made up of amino acid and molecules. Some amino acids are essential in the diet as they cannot be made by the body.
Protein is one of the main 3 food groups (macronutrients) in the diet ( protein fat carbohydrates)
Needed for cell growth and repair
Good sources are meat, fish,eggs,beans,pulses.
Tell me about fat (lipids)
Lipids are fat or oils composed of fatty acids and glycerol
Fats provide energy. Fats store energy in the body and insulate it from the cold
Good sources are nuts , oil, butter, cheese
Tell me about minerals
They are naturally occurring.
Are required in very small amounts in the diet but are essential to release energy from our food and maintain health.
Different minerals are found in different foods
Calcium in milk, iron in red meat and leafy green vegetables , and sodium in salt
Tell me about vitamins
Organic substances which are essential in small amounts to regulate the metabolism and maintain the immune system.
They are essential to maintain health
Good sources are fruits , vegetables and dairy products
Vitamins A, D, E ,K are fat soluble so found in foods such as dairy products. Vitamin C and B are complex vitamins, are water soluble and are found in fruits and vegetables
Tell me about dietary fibre
The part of food that cannot be digested
It is to keep the food moving through the gut
Good sources are vegetables, bran and whole grains
Tell me about water
Essential for cell function and body fluids
What can happen if you have too much fat
some is left in the blood vessels as it travels round. This narrows the blood vessels and causes a strain on the heart. The fatty deposits can trigger the formation of blood clots, which can block narrow vessels.
If a blood clot gets stuck in the vessels feeding the heart muscle with oxygen, then a heart attack can occur.
If it gets stuck in a vessel going to the brain, it causes a stroke.
What happens if you have too much salt
Too much salt in the blood makes it difficult for the heart to pump the blood. The blood pressure rises. This means that the heart cannot respond well when you exercise. You get tired more quickly.
