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Principles of Nutrition Flashcards

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1
Q

What are macronutrients?

A

Nutrients that are needed in large amounts.

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2
Q

What are micronutrients?

A

Nutrients that are needed in small amounts.

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3
Q

Examples of macronutrients?

A

Proteins
Carbohydrates
Fats

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4
Q

Examples of micronutrients?

A

Vitamins
Minerals
Trace elements

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5
Q

What are proteins made up of?

A

Amino acids

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6
Q

What are the two types of amino acids?

A

Essential (must be eaten)
Non-essential (our bodies can make them)

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7
Q

What do we need proteins for?

A

Growth (nails, hair and muscle mass)
Repair (muscles, tissues and organs after illness)
Maintenance (to make enzymes for digestion and antibodies to stop us getting ill)

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8
Q

What foods do we get protein from?

A

Meat, fish, dairy products, nuts, seeds and beans

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9
Q

What are High Biological Value proteins?

A

HBV proteins contain all of the essential amino acids.
They are mainly found in animal sources e.g. meat, fish, cheese.
However, soya beans and quinoa are plant based HBV protein foods.

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10
Q

What are Low Biological Value proteins?

A

LBV proteins are proteins that are missing one or more of the essential amino acids that we need.
They are only found in MOST plant sources e.g. peas, lentils, nuts seeds.
Soy beans and quinoa are the only exception.

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11
Q

For adults, what are 2 of the 8 amino acids that has to be provided in the diet?

A

Phenylalanine and Valine

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12
Q

For children, what are 2 other amino acids that are considered essential?

A

Proline and Tyrosine

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13
Q

How much protein does an average adult (19-50) need?

A

An average male should consume 55g and an average female should consume 45g.

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14
Q

What does the amount of protein depend on?

A

Weight, Age and Health

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15
Q

What does the Reference Nutrient Intake (RNI) say for protein intake?

A

The most effective way to reach the daily protein requirement is to eat small amount of proteins with every meal.

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16
Q

What can protein deficiency cause?

A

Wasting and shrinkage of muscle tissue.
Slow growth (children).
Anaemia
Oedema
Kwashiorkor (enlarged tummy, failure to grow, brittle hair)

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17
Q

What are complementary proteins? (Example)

A

When you combine two or more LBV proteins so that you could get most of the essential amino acids that are needed.
(Cereals and legumes)
(Baked beans on toast)
(Dhal with rice)
(Hummus with pitta bread)

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18
Q

Why do we need carbohydrates?

A

Energy.

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19
Q

What are the main two types of carbohydrates?

A

Sugar
Starch

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20
Q

Where is sugar (e.g. glucose and fructose) found?

A

It can be found NATURALLY (e.g. fruits and vegetables) or it can be added to food during the manufacturing process (cakes and sweets).

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21
Q

What are added sugars (‘empty calories’)?

A

They have no nutritional benefit other than energy.

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22
Q

Where can starch be found?

A

Potatoes, bread, pasta, rice and cereals.
Fruits and vegetables (in smaller amounts).

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23
Q

What nutrients are found in starch?

A

B vitamins, iron and calcium.
Wholegrain starch have high fibre content.

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24
Q

What is sugar and starch broken down into?

A

It is broken down into glucose which is absorbed by the bloodstream and used for energy.

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25
What are simple carbohydrates?
Carbo that the body rapidly digests --> blood sugar levels rise quickly --> short burst of energy
26
What are MONOsaccharides?
They are most basic sugar molecules (e.g. glucose and fructose).
27
What are DIsaccharides?
Made up of TWO monosaccharides (e.g. sucrose = glucose + fructose).
28
What are complex carbohydrates?
They take a lot longer to digest --> gradually increase blood sugar levels --> slow, steady release of energy.
29
What is the Glycaemic Index?
GI rates carbohydrates on how quickly they affect blood sugar levels``.
30
What are High GI foods?
High GI foods are digested quickly and cause a rapid rise in blood sugar levels. (white bread/pasta/rice, cornflakes and watermelon).
31
What are Low GI foods?
Low GI foods are digested slowly and cause a gradual rise in blood sugar levels. Wholeweat bread/pasta, brown rice, peaches and porridge.
32
How is GI helpful?
It helps people with diabetes as it allows them to choose low GI carbohydrate so they can avoid surges in blood sugar levels.
33
How much of our energy should come from carbohydrates?
50%
34
Where should most of our energy come from?
It should come from starchy foods and natural sugars found in bread, pasta, fruit and veg.
35
How much should Free Sugars take?
No more than 5%.
36
What can a deficiency of carbohydrates do?
Our blood sugar levels will drop - hunger, dizziness, tiredness. Will use up fat in the diet or body. Will use up protein - lose muscle - weaker.
37
What can an excess of carbohydrates do?
The extra carbohydrate is converted into fat - obesity and other diet related issues. Eating too much sugary foods leads to tooth decay. Because simple carbohydrates are quickly digested, it causes rapid surges in blood sugar levels - if it fluctuates too wildly, it can lead to the development of type 2 diabetes.
38
Why do we need Fat?
Provides a concentrated source of energy. Source of fat soluble vitamins A, D, E and K It forms an insulating layer under our skin which keeps us warm which also protects our bones and organs. To make cholesterol.
39
What are fats made up of?
Fatty acids and glycerol in the form of triglycerides.
40
What are fatty acid chains made of?
Carbon and hydrogen and they can be saturated or unsaturated.
41
What are the bonds in saturated fatty acids?
They only have single C-C bonds.
42
What are the bonds in unsaturated fatty acids?
They contain at least one C=C double bond in their carbon chains.
43
How are saturated fats bad for your health?
It can increase cholesterol levels in the blood - increases risk of CHD.
44
How are BOTH fats bad for your health?
Obesity -> type-2 diabetes Weight gain -> obesity
45
What could a deficiency in fats lead to?
Less fat-soluble vitamins are absorbed by the body -> vitamin deficiency. Weight loss Less insulation
46
What are vitamins?
Organic compounds and are used in processes that keep us alive and well.
47
What are fat-soluble fats?
They are found in fatty foods (e.g. meat, fish, animal-based products and vegetable oil).
48
What is Vitamin A needed for?
Good eyesight, growth, healthy immune system, and skin. Also an antioxidant.
49
What are the main sources of Vitamin A?
Retinol (liver, butter, egg and oily fish). Carotene (margarine, orange/yellow fruit and veg).
50
Too much Vitamin A?
Weaken bones. Foods containing high levels should be avoided while pregnant.
51
Too little Vitamin A?
Night blindness. Weaker immune system. Stunted growth.
52
How much Vitamin A?
0.7 = men 0.6 = woman
53
What is Vitamin D needed for?
Helps the body absorb minerals (e.g. calcium).
54
Where is Vitamin D found in?
Oily fish, egg yolks. When skin is exposed to sunlight.
55
Too much Vitamin D?
Absorb too much calcium -> kidney damage.
56
Too little Vitamin D?
Bone diseases.
57
How much Vitamin D?
0.01mg a day.
58
What is Vitamin E needed for?
Keeps skin and eyes healthy. Improves immune system.
59
Where is Vitamin E found?
Leafy greens, broccoli, nuts, veg oils and wheat germ.
60
Too much Vitamin E?
Interfere with blood clotting. Nausea. Blurred vision.
61
Too little Vitamin E?
Weak muscles. Problems with sight.
62
How much Vitamin E?
4mg - men 3mg - women
63
What is Vitamin K needed for?
Helps clot blood. Heals wounds. Maintains immune system and bones.
64
Where is Vitamin K found?
Leafy greens. Cereals and veg oil. Meats and dairy foods.
65
Too little Vitamin K?
Uncontrolled bleeding in newborns.
66
How much Vitamin K?
0.001mg for every kg of body weight.
67
What are water-soluble vitamins?
These vitamins dissolve in water.
68
Function of B1 Vitamin - Thiamin?
Helps the nervous system and with energy release from foods.
69
Sources of B1?
Bread, pasta, rice, eggs, peas and liver.
70
Too little of B1?
Tiredness. Weak muscles. Beriberi (disease that affects the heart, blood vessels and nervous system).
71
Function of B2 - Riboflavin?
Helps with energy release from foods and repair of tissues.
72
Sources of B2?
Milk, eggs, cheese, and leafy greens.
73
Too little B2?
Dry skin. Sore throat. Sores around mouth.
74
Function of B3 - Niacin?
Helps with energy release from foods and maintaining a healthy nervous system and skin.
75
Sources of B3?
Wheat, nuts, meat and fish.
76
Too little B3?
Pellagra (disease causing fatigue, depression, and loss of memory)
77
Function of B9 - Folic acid?
Crucial for growth, healthy babies and works with vitamin B12 to make red blood cells.
78
Sources of B9?
Liver, peas and leafy greens.
79
Too little b9?
Anaemia. Tiredness, weak muscles. Mouth sores.
80
Function of B12 - Cobalamin?
Helps the nervous system and works with vitamin B9 to make red blood cells.
81
Sources of B12?
Milk, eggs, meat and fish.
82
Too little B12?
Tiredness. Nerve damage.
83
Function of Vitamin C?
Protects the body from infection and allergies, keeps blood vessels healthy and heals wounds.
84
Sources of Vitamin C?
Citrus fruits, tomatoes, strawberries, green veg and potatoes.
85
Too little Vitamin C?
Anaemia. Scurvy. Increased risk of cancer.
86
Too much Vitamin C?
Stomach pain. Diarrhoea.

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