nutrition - a Flashcards
(87 cards)
1
Q
define balanced diet
A
a diet that prpvides adequete amounts of nutrients and energy
2
Q
why is food needed
A
- providing energy needed to survive
- keeping us healthy, fighting against diseases
- for all bodily functions which depend on the energy and trace elements found in the food we eat
- stopping us feeling hungry
- for health and well-being as eating is a pleasurable and enjoyable experience
3
Q
what is the eatwell guide
A
a healthy eating model that encourages people to eat the correct proportions of food to achieve a balanced diet
4
Q
what is the eatwell guide based on
A
5 food groups
- dairy and alternatives
- starchy carbohydrates
- beans, pulses, fish, proteins
- fruits and veg
- oils and spreads
5
Q
fruit and veg - eatwell guide
A
- at least 5 portions of fruits and veg
- just over 1/3 of the food eaten in a day
- they are good sources of vitamins, minerals and fibre
- apples, pears, oranges, bananas, grapes, lettuce, tomatoes
6
Q
starchy carbohydrates - eatwell guide
A
- chose to eat wholegrain products or higher fibre where possible
- just over 1/3 of food eaten in a day
- a good source of energy and privide use with other nutrients
- bread, rice, pasta, potatoes, cereals
7
Q
dairy and dairy alternatives - eatwell guide
A
- they are good sources of protein, some vitamins and calcium which helps keep our bones strong
- lower fat or lower sugar alternatives
- milk, cheese, yogurt, other non dairy alternatives
8
Q
beans, pulses, other proteins - eatwell guide
A
- good sources of protein and other nutrients
- beans, peas and lemtils are low in fat and good alternatives to meat
- recommended to eat fish at least twice a week
- better to chose lower fat meat products
- meat, poultry, eggs, nuts, beans
9
Q
oils and spreads - eatwell guide
A
- some fat is needed in diet, but most people need to reduce their intake of saturated fat
- they should be used in moderation
- oil, soft spreads
- butter not included as it is part of the foods that shld be eaten less often and in small amounts
10
Q
how much fluid should be drunk in a day
A
6-8 cups
- fruit juices shld not be moe than 150ml a day
11
Q
how does reducing amount of saturated fat help
A
- reduces the risk of heart disease
- lowers the blood cholestrol
12
Q
how does cutting down on sugar help
A
- reduces risk of tooth decay and obesity
13
Q
how much sugar should 4-6 years consume
A
19g or 5 cubes (no more than)
14
Q
how much sugar should 7-10 years consume
A
24g or 6 cubes
15
Q
how much sugar should 11+ consume
A
30g or 7 cubes
16
Q
what are free sugars
A
added to food and drinks by manufactures, cooks, or consumers and found naturally in honey, syrups and fruit juice
17
Q
not free sugars
A
found naturally in products like milk
18
Q
common types of free sugars
A
cane sugar, honey, brown sugar, fructose, maltose, sucrose, fruit juice concentrate, corn syrup
19
Q
what can cutting down on salt do
A
Reduce blood pressure, reduce the risk of heart disease, and reduce the risk of a stroke.
should have no more than 6g per day
20
Q
8 tips for healthy eating
A
- base meals on starchy foods
- eat lots of fruit and veg
- eat more fish
- cut down on saturated fat and sugar
- eat less salt
- get active and try to maintain a healthy weight
- drink plenty of water
- don’t skip breakfast
21
Q
what does it mean to be obese
A
excessive fatness, measured as a ratio of weight to height
22
Q
describe diabetes
A
metabolic disorder caused by poor absorption of glucose
- due to failure to produce insulin - 1
- or poor response to it by tissues - 2
type 1 develops in childhood, but type 2 is usually from middle age onwards
23
Q
what can being overweight cause
A
puts strain on organs
- heart disease, high bp, diabetes, osteoarthritis, breathlessness, chest infections
- unhappieness, low self esteem and could kead to depression
24
Q
factors that contribute to risk of heart disease
A
- low excersise levels
- smoking
- family history of heart disease
- high bp
- raised cholestrol levels
- obesity
25
ways to reduce rist of heart disease
- eat a varied diet
- cut back on fat in diet
- eat more fruits and veg
- eat more starch carbohydrates
- regular physical excercise
- do not smoke
- have fish instead of meat
- cut back on fat in diet and cooking
- use mono and poly unsaturated fats
26
diverticulitis
a condition that affects the lage intestine. symptoms include pain and discomfort in abdomen and feeling bloated
- caused by a lack of fibre in the diet
27
osteoporosis risk factors
- genes
- age
- race
- gender
- smoking
- low body weight
- any previous fractures
- some medicines
- high alcohol consumption
28
tooth decay
- bacteria in mouth feed on sucrose found in food and produe an acid
- the acid then causes small holes in your teeth
- sugars found in veg and fruit are not as harmful as they are less likely to lead to decay and easier for body to absorb
29
anemia
caused by a lack of iron in the diet
- iron is needed as it forms haemoglobin which gives blood its red colour and carries oxygen round the body to cells
- women and teenage girls are most at risk of this
- good sources of iron include liver and kidney, red meat, oily fish, leafy green veg
30
nutritonal need of babies
- needs essential nutrients for growth and development
- energy dense and filling foods but also easy to swallw
- parents would want food to be nutritious, appetising and easy to prepare without additives, low in sugar and hygenic
31
nutritional needs of toddlers
- growing fast so lots of energy
- balanced diet with high proportion of complex carbs
- should be easy to hold, available in suitable proportions and interesting shapes, colours and proportions
32
nutritional needs of school aged children
- need products that meet current dietary guidlines
- filling, balanced diet
- regular physical activity for a healthy weight
33
adolescents nutritional needs
- body growth is rapid so need lots of energy from food
- boys need more energy for growth spurts and girls mineral ions to replace those lost during menstruation
- food should be affordable, fashionable, quick and easyto prepare
34
adults nutritional needs
- energy requirements are lower than those of teenagers
- face the problem of consuming too much energy leading to weight gain
- should base diet on eatwell guide
35
older people nutritional needs
- experience a loss of appetite
- smaller quantities
- still need a balanced diet of nutrients
- easy to prepare, easy to open packages
36
pregnant and lactating women nutritional needs
- adequet supply of protein for growing baby
- calcium and vitamin d for both mother and baby's bone and tooth development
- folic acid supplements during early stages of pregnancy which reduces the risk of spina bifida in baby
- iron for baby's blood supply
- good supply of fruit and veg to provide vitamin c and fibre
- not too much fat or sugary food as it is essential to not put more than 10-12 kg in weight
37
coeliac disease
a medical condition caused by an allergy to the protein gluten present in the cereals wheat, barley and rye
38
lactose intolerance
not able to digest milk sugar - lactose
39
DRV
Dietary Reference Value. its an estimate of the amounts of nutrients needed for good health
40
macronutrient
nutrients needed by body in large amounts
41
micronutrients
nutrients needed by the body in small amounts
42
what are things needed when modifying a recipe
- reducing cost
- improve its colour and texture
- improve nutritional content and flavor
- change method of cooking
- change it to meet a specific dietary need
- change how its assembled
- modify ingredients used
43
ways to lower fat
- changing to lower fat or reduced fat dairy products
- using plain yoghurt, fromage frais instead of cream
- use smaller amounts of stronger tasting cheese
- choose canned fish that in water or brine rather than oil
- swap out ice cream for sorbet
44
ways to lower sugar
- reduce amount of sugar in recipes when baking, normally they would taste the same with less sugar too
- replace sugar with dried or fresh fruit
- use sweeteners which add flavor
45
ways to lower salt
- make use of herbs and spices instead of salt
- reduce amount of processed foods that you eat
- read labels on food products and purchase ones with lower salt content
- reduce amount of savoury food that you eat
46
ways to increase fibre
- incorporate extra veg into casseroles, soup, pasta or stir frys
- use wholegrains cereal products, such as wholemeal pasta, wholemeal bread ect
- choose breakfast cereals that are wholegrain
- have dried fruit, nuts and seeds as snacks
47
ways to change cooking method for healthier dishes
- grill or oven bake instead of frying which will remove some fat
- steam fish instead of frying
- poach, bake or boil food so that no fat is added
- when frying, ensure it is correct temperature so less fat is absorbed by the food
48
what is energy needed for by body
- keep heart beating
- keep us warm
- allow our muscles to work
- make chemical reactions to happen
- allow us to move
- provide store of energy
49
how much energy should come from protein
s
15%
50
how much energy should come from fat
no more than 35%
51
how much energy should come from carbohydrates
50%
52
how does gender affect energy requirements
men need more energy than women because they usually are larger and have more muscle
53
how does age affect energy requirement?
babies and young children need more energy because they are very active.
teenagers also need quite a bit of energy as they are growing
as you grow older, the amount of energy needed will reduce
54
how does your activity level affect energy requirement?
more active you are, the more energy you need.
55
how does energy requirement change for pregnant and lactating women?
a woman would need additional energy in the last 3 months of pregnancy or when breastfeeding
56
describe what protein is
- its complex chains of molecules called amino acids.
- there are 20 different types of amino acids which have a specific function in the body
- some amino acids are essential for both adults and children but cannot be made by the body so has to be provided through the food we eat
57
what is a high biological value protein
food that contains all essential amino acids. it normally comes from animal products like meat, fish, dairy or poultry
- some vegetable sources include soya, or quorn (made from mycoprotein)
58
what is a low biological value protein
food that does not contain all essential amino acids. eg:
cereals, peas, beans, pulses, nuts and seed
59
function of protein in the diet
- for growth and repair
- making enzymes
- making hormones
- they are a secondary source of energy, when body has used all amino acids, the remainder is burnt for energy
protein deficiency
60
protein deficiency
- in children growth slows or stops
- digestive upsets are caused as enzymes are not produced
- liver fails to function normally
- muscles become weak so limbs are thin
61
animal sources of protein
meat, fish, cheese, milk, eggs, gelatine
62
vegetable sources of protein
soya beans, pulses and beans, cereal grains, nuts, quorn
63
saturated fats
each atom is combined with 2 hydrogen atoms.
- they are bad fats.
- too much of this fat could lead to high cholesterol, s increased risk of coronary artery disease, diabetes and obesity
64
unsaturated fats
t
have at least one carbon atom not surrounded by hydrogen
- they can be monounsaturated or polyunsaturated.
- they are soft or liquid at room temperature and have lower melting points than saturated fats
65
monounsaturated fats
one pair of carbon atoms.
- they are considered healthier as they help lower blood cholesterol, reduce risk of diabetes and linked with lower rate of cancer
66
polyunsaturated fats
two or more pairs of carbon atoms which can take up more hydrogen atoms
67
hydrogenation
adding hydrogen to oils to make them into solid fats - trans fatty acids.
transfatty acids behave like saturated fats which increase cholesterol, and are very bad for you.
68
essential fatty acids
small unit of fat that must be supplied in the diet
- omega 3 helps protect the heart and is found in oily fish, seeds, walnut oil and green leafy veg
- omega 6 helps lower cholesterol in the blood and found in vegetables, fruits, grains, chicken and seeds
69
functions of fat in diet
- used for energy
- form part structure of cells
- helps insulate body
- protects vital organs like kidneys
- source of the fat soluble vitamins like a, d, e, and k
- helps promote feeling of satiey
70
what can excess fat lead to in diet
- obesity
- coronary heart disease
- high bp
- diabetes
- strokes
71
ways to reduce fat in diet
- buy lean cuts of meat
- checking fat content of products and choosing lower fat varietys
- trimming fat from the meat
- choosing methods of cooking that do not include adding fat
72
function of carbohydrates in diet
- provide body with energy for physical activity and bodily functions
- dietary fibre that helps digestion
- sugars sweeten and flavour the foods
73
two types of sugars
monosaccharides and disaccharides
Monosaccharides
simple sugars (glucose, fructose, galactose)
Disaccharide
double sugars made up of two monosaccharides (lactose, maltose, sucrose)
74
complex carbohydrates
polysaccharides like starch
75
sources of sugar
non free sugar which is found naturally in cells of fruit and free sugar like cane sugar, syrup and the added sugar in desserts
76
function of starch in diet
- adds bulk to diet
- gives feeling of fullness
- excess is converted to fat
- broken down slowly by digestive system to provide energy
77
functions of dietary fibre
- holds water and keeps the faeces soft and bulky
- helps prevent various bowel disorders like constipation, appendicitis, haemorrhoids
- can help people to control their body weight because high fibre foods are filling
- high fibre diets are linked to lower blood cholesterol whilst reducing the risk of diabetes
78
sources of fibre in diet
insoluble: wholemeal flour, brown rice, wholegrain breakfast cereals, fruits and veg (some)
soluble: oats, peas, beans, and lentils, most types of fruit and veg
79
fat soluble vitamins
A, D, E, K
80
vitamin A function
- growth and development
- keeps eyes healthy and enables vision in dim light
- contains beta carotene which is an anti oxidant that could protect against cancer
- keeps lining of digestive system, throat and lungs moist and free from infection
81
itamin A sources and deficiency
- difficult to fight infection, children do not grow properly
- liver, oily fish, eggs, milk, carrots
82
vitamin D function
- works with calcium to build and maintain strong bones and teeth
83
vitamin D deficiency and sources
- rickets in children which is softening of bone, osteomalacia and osteoporosis
- dairy products, oily fish, cereals, exposure to sunlight
84
vitamin E function
- for healthy cell walls and blood
- thought to reduce the risk of developing some types of heart disease and cancer
85
vitamin E deficiency and sources
- deficiency is very rare
- vegatables, oils, lettucem seeds, peanuts
86
vitamin K function
helps blood clot
87
vitamin K deficiency and source
- deficiency is rare
- cheese, liver, leafy veg, coffee
