Nutrients

Question 1

What are the macronutrients

Answer 1

Proteins, Fats, carbohydrates

Question 2

What is a protein

Answer 2

A macronutrient needed by all animals

Question 3

What are proteins made of?

Answer 3

Amino acids - there are about 20 of them

Question 4

What happens when we eat protein

Answer 4

Our body breaks down the protein into the amino acids and then uses them to make proteins the body needs

Question 5

What are essential amino acids?

Answer 5

Amino acids we need to et ready made from food as the body can;t make them

Question 6

How many essential amino acids are there?

Answer 6

8 in adults
10 in children as they are growing

Question 7

What are foods that contain all the essential amino acids called?

Answer 7

High biological value (HBV) foods

eg Meat, fish, eggs, dairy, soya beans, quinoa

Question 8

What are low biological value (LBV) foods?

Answer 8

Foods that do not contain all of the essential amino acids
eg nuts, seeds, cereals, beans, lentils, gelatine, sorghum

Question 9

What is protein complementation

Answer 9

Where you eat two low biological foods together and between them they have all the essential amino acids
eg beans on toast, peanut butter on toast, rice and bean salad, vegetarian tortilla wrap, lentil soup, rice desert set with gelatine

Question 10

What are the functions of proteins in the body

Answer 10

1. Growth
2. Repair
3. Energy - if no fat or carbohydrate

Also makes enzymes, hormones and antibodies

Question 11

What are protein alternatives

Answer 11

Manufactured proteins used instead of meat
They have high protein, low fat content
They have little flavour but take it up from other foods

eg tofu, tempeh, Textured Vegetable Protein (TVP), mycoprotein (Quorn)

Question 12

What are the effects of protein deficiency?

Answer 12

Children don’t grow properly
Hair loss - use protein for more important things
Poor skin and nails
Easily develop infections - due to lack of antibodies
Poor digestions - due to lack of enzymes

Question 13

What are the effects of excess protein

Answer 13

Liver and kidney damage

Proteins contain nitrogen and too much is harmful so the liver and kidneys remove it. If there is too much they have to work harder.

Question 14

What groups need extra protein compared to others of their age and sex?

Answer 14

Pregnant and lactating women as need to grow and feed a baby

Question 15

What is a fat

Answer 15

A macronutrient needed by all animals

Question 16

Whats are fats like?

Answer 16

Fats are solid at room temperature
Oils are fats that are liquids at room temperature

Question 17

Do fats have the same basic chemical structure and same amount of energy

Answer 17

Yes

Question 18

What is the basic structure of a fat/oil

Answer 18

Fat molecules are made of one unit of glycerol and three fatty acids.
The molecule is called a triglyceride

Question 19

What types of fatty acid are there?

Answer 19

Saturated or Unsaturated

Unsaturated can be monounsaturated or polyunsaturated

Question 20

What are saturated fats

Answer 20

Fats with lots of saturated fats
Usually solid fats
eg butter, ghee, meat coconut, chocolate, lard, suet

Question 21

What are foods with lots of unsaturated fats called

Answer 21

Unsaturated or polyunsaturated

eg plant oils, avocados, oily fish, nuts, seeds

Question 22

Can solid vegetable fat spreads be made from liquid vegetable oils?

Answer 22

Yes

Question 23

What happens when we eat fats

Answer 23

The body breaks down (digests) the fat molecules they contain and makes new fatty acids and fat molecules the body needs

Question 24

Can the body make all the fatty acids it needs

Answer 24

No there are two we must get from food these are essential fatty acids

Question 25

Where are essential fatty acids found

Answer 25

Oily fish, meat eggs, plant and seed oils

Question 26

What does fat do in the body

Answer 26

1. Stores energy 2. Insulates from cold 3. Protects bones and kidneys like a cushion 4. Gives fat soluble vitamins (A,D,E and K)

Question 27

What does lipid mean

Answer 27

It is another word for fat

Question 28

What are visible fats

Answer 28

Fats in food that are easy to see eg oil in fish can, fat on meat

Question 29

What are invisible fats

Answer 29

Fats combined with other things in food so we can't see them eg biscuits, crisps, cakes, chocolate, nuts

Question 30

What types of fat are there

Answer 30

1. Solid animal eg meat, cheese, meat products 2. Solid plant eg vegetable fat spread (margarine), coca butter, chocolate, cakes 3. Liquid animal eg oily fish, egg yolk, milk 4. Liquid plant eg sunflower oil, nuts, avocados, seeds

Question 31

What happens if there is fat deficiency

Answer 31

Weight loss Get cold Bruise easily and bones hurt if knocked not enough vitamins A,D,E,K

Question 32

What are the effects of excess fat

Answer 32

Weight gain High saturated fatty acids leads to heart disease

Question 33

What are energy dense foods

Answer 33

Foods that contain alot of fats as fats provide energy

Question 34

What happens if we eat more fat than we need to use

Answer 34

It is stored in adipose tissue under the skin and around organs

Question 35

How much fat do we need in a day

Answer 35

A percentage of our daily energy intake For adults no more than 35% 11% saturated, 13%monounsat, 6.5% polyunsat, 2% trans fatty acids

Question 36

What is a vitamin

Answer 36

A micronutrient, a chemical substance found in naturally occurring animals and plant foods which the body needs in small amounts to function and stay healthy

Question 37

Can vitamins be stored?

Answer 37

Some can

Question 38

What happens if we do not have enough of a vitamin

Answer 38

A deficiency disease develops, symptoms depend on the vitamin

Question 39

What groups of vitamin are there?

Answer 39

Fat soluble - in foods containing fat Walter soluble - in foods with high water content

Question 40

Which are the fat soluble vitamins

Answer 40

A,D,E,K

Question 41

Which are the water soluble vitamins

Answer 41

B1, B2, B3, B9, B12, C

Question 42

What is the proper name for vitamin A and where is it found

Answer 42

Retinol - milk (not skimmed), butter, cheese, egg yolk,liver, kidney, oily fish, added to vegetable spreads by law Beta carotene - body converts to retinol - dark green leaves, orange/yellow/red vegetables and fruits eg peppers, mango, pumpkin, tomato

Question 43

Why does the body need vitamin A

Answer 43

Healthy skin See in dim light Growth in children Makes mucus for mucus membranes Beta carotene is an antioxidant

Question 44

Can vitamin A be stored

Answer 44

Yes in the liver

Question 45

What are the effects of vitamin A deficiency

Answer 45

Children don;t grow Skin and mucus membranes get dry and infected Night blindness - can lead to total blindness. Insufficient visual purple is produced in the retina which is needed to see in dim light

Question 46

What are effects of vitamin A excess

Answer 46

This is rare Builds up in liver and poisons body Can damage unborn baby - pregnant women are told not to eat vitamin A rich foods eg liver

Question 47

What is the proper name for vitamin D.

Answer 47

Cholecalciferol

Question 48

Where does vitamin D come from

Answer 48

Comes from reaction of sunlight on the skin and vitamin D made under the skin Oily fish, meat, eggs, liver, butter, fortified cereals

Question 49

Why do we need vitamin D

Answer 49

Enables calcium to be absorbed in small intestine Helps calcium be deposited in bones and teeth

Question 50

What happens in vitamin D deficiency

Answer 50

Children: bones and teeth do not strengten. Bones bend under weight