Nutrition and health

Question 1

what is protein made of

Answer 1

long amino acid chains

Question 2

what are essential amino acids and how many do we need

Answer 2

8 Amino acids your body cant make, only obtained from food

Question 3

Functions of protein

Answer 3

growth and repair of body cells

makes hormones

Question 4

how many kcal’s does 1 gram of protein provide

Answer 4

4kcal per 1 gram

Question 5

what % of total daily energy intake should protein be

Answer 5

20%

Question 6

how many grams of protein do males and females need

Answer 6

male = 55g 
female = 45g

Question 7

what is HBV and give examples

Answer 7

foods containing all 8 essential amino acids mainly from animal products

Question 8

give an example of plant based HBV foods

Answer 8

soya, quinoa

Question 9

what is LBV

Answer 9

Foods lacking one or more essential amino acid

Question 10

what is protein complementation and give an example

Answer 10

combining LBV protein foods to form a HBV meal for example beans on toast, hummus on bread.

Question 11

for which type of people is protein complementation important

Answer 11

vegans and vegetarians

Question 12

what are the three protein alternatives

Answer 12

soya
quinoa
Mycoprotein (fungus grown similar to yeast)

Question 13

what does a protein deficiency cause

Answer 13

Kwashiorkor - poor growth and hair loss

Question 14

what does excess protein cause

Answer 14

harmfull to kindeys and liver (protein broken down there)

Question 15

Function of fat in the body

Answer 15

Keeps body warm

Provide fat soluble vitamins

Question 16

how much energy does 1 gram of fat give

Answer 16

9 kcal for 1 g

Question 17

what % of our daily energy should come from fat

Answer 17

30%

Question 18

what is invisible fat

Answer 18

fat we cant see because it was used to make the product

Question 19

what are some sources of fat

Answer 19

ghee
butter 
oily fish 
full fat yogurt 
cakes 
veg oil 
avo 
nuts

Question 20

what is the chemical name for fat and why

Answer 20

triglyceride

made up of 3 fatty acids attached to one glycerol part

Question 21

characteristics of saturated fat and give eg

Answer 21

single carbon bond
solid at room temp
generally found in animal products
ice cream, red meat, lard, coconut oil, palm oil

Question 22

how many grams of fat do females and males need daily

Answer 22

male = 30g

female 20g

Question 23

characteristics of unsaturated fat

Answer 23

• double carbon bond + a bend/curve in chain (explaining why unsat fat is liquid at room temp)
• lower in cholesterol than sat fat

Question 24

what are the two types of unsaturated fat and give sources

Answer 24

monounsaturated = single double bond e.g nuts, avo
polyunsaturated = 2 or more double bonds e.g oil

Question 25

explain cholesterol

Answer 25

found in saturated food fatty substance found in blood can build up in arteries

Question 26

what does excess fat cause

Answer 26

weight gain increased blood pressure heart disease

Question 27

what does a deficiency of fat cause

Answer 27

feeling cold hair loss weight loss

Question 28

what are the essential fatty acids and where are they found

Answer 28

Omega 3 and 6 oily fish seeds

Question 29

what do CBH do

Answer 29

provide energy

Question 30

what are the two groups of CBH's

Answer 30

simple and complexed cbh

Question 31

explain how simple sugar gives a burst of energy

Answer 31

simple sugars are absorbed quickly into the blood stream providing quick energy

Question 32

what are the two groups of sugar and give sources

Answer 32

``` Monosaccharide = glucose & fructose - fruits Disaccharide = surcose, lactose, maltose ```

Question 33

what do artificial sweeteners do

Answer 33

add sweetness to flavour food without increasing the energy content

Question 34

what are hidden sugars

Answer 34

found in foods you wouldn't expect sugar to be found

Question 35

examples of starches

Answer 35

starch, glycogen, pectin

Question 36

what % of daily energy intake should come from CBH

Answer 36

50%

Question 37

what is dietary fibre

Answer 37

can only be absorbed by small intestine and is resistant to digestive system

Question 38

what is insoluble and soluble fibre

Answer 38

``` insoluble = does NOT dissolve in water which reduces risk of constipation soluble = absorbs water and swell in digestive system e.g oats ```

Question 39

what does a deficiency in CBH cause

Answer 39

constipation

Question 40

what does excess CBH cause

Answer 40

bloating

Question 41

what are the fat soluble vitamins

Answer 41

A D E K

Question 42

What vitamins are antioxidants

Answer 42

A C E

Question 43

what are the water soluble vitamins

Answer 43

B1 ,2, 12, folic acid, vit c

Question 44

what is Vit A needed for and name the deficiency

Answer 44

vision | night blindness

Question 45

what is Vit D needed for, state a symptom and name the deficiency

Answer 45

helps absorb calcium soft bones rickets

Question 46

what is Vit E needed for and name the deficiency

Answer 46

antioxidant to protect body against free radicals | weakened immune system

Question 47

what is Vit K needed for

Answer 47

blood clots

Question 48

what is Vit B1 and 2 needed for, state a symptom and name the deficiency

Answer 48

releases energy from food muscle weekness beri beri (cause heart failure)

Question 49

what is Vit C needed for, state a symptom and name the deficiency

Answer 49

repair of joints joint pain scurvy (gum disease)

Question 50

what is Vit B12 needed for, state a symptom and name the deficiency

Answer 50

release energy from food numbness in hands anaemia (lack of rbc to carry o2)

Question 51

how to reduce loss of water sol vitamins when cooking food

Answer 51

- blanching, steaming, microwaving - dont leave veg in water - vit will dissolve - once veg exposed to air it looses vit c, so prepare just before you need them

Question 52

Calcium: function source excess deficiency

Answer 52

Calcium: - builds strong bones - milk, cheese, leafy greens - increase risk of kidney stones - rickets & osteoporosis

Question 53

Iron: function source excess deficiency

Answer 53

Iron: - form haemoglobin - meat, leafy greens - too much is toxic causing nausea - anemia

Question 54

Sodium: function source excess deficiency

Answer 54

Sodium: - Controls body water content - found in most food - increase bp - muscle cramps

Question 55

Phosphorus: function source excess deficiency

Answer 55

Phosphorus: - healthy bones - meat, fish dairy - take calcium from your bones to balance blood - painful bones

Question 56

Floride: function source excess deficiency

Answer 56

Floride: strengthens teeth dental prod Toxic tooth decay

Question 57

what is dehydration

Answer 57

when the body looses more water than taken in

Question 58

function of water

Answer 58

cools body removes waste digestion

Question 59

what temp should a fridge be

Answer 59

below 5`c

Question 60

what temp should a freezer be

Answer 60

-18 `c

Question 61

what is the danger zone

Answer 61

5-65 degrees c

Question 62

what do yeatsts, moulds and bacteria need to grow

Answer 62

food moisture warmth time

Question 63

what is salmonella

Answer 63

type of food poisoning bacteria, sometimes on uncooked meat

Question 64

what is e-coli

Answer 64

food poisoning bacteria associated with uncooked meat

Question 65

what is campylobacter

Answer 65

contaminated poultry

Question 66

describe the storing order of a fridge top to bottom

Answer 66

top: ready to eat foods (dairy prod) left overs or packaged foods bottom: raw meat, poultry, fish shelve: salad veg

Question 67

whats the difference between use by and best before date

Answer 67

use by = unsafe to eat after this date | best before = relate sensory quality of the food