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Food and nutrition > Principles of nutrition (MUST LEARN) > Flashcards

Principles of nutrition (MUST LEARN) Flashcards

1
Q

What is a macro nutrient

A

Carbohydrates, protein and fat
Needed in large amounts
Measured in grams

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2
Q

What is a micro nutrient

A

Vitamins, minerals and trace elements
Needed in small amounts
Measured in milligrams and micrograms

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3
Q

What is the role of protein in the body

A

Growth
Repair
Maintenance of muscles and cells
Needed to produce body chemicals eg enzymes and hormones

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4
Q

What is the role of carbohydrate in the body

A

Starch for stored energy

Sugar for instant energy

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5
Q

What is the role of fat in the body

A

Energy
Warmth
Protection of vital organs
Source of fat soluble vitamins A, D, E, K

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6
Q

What is the role of vitamin A in the body

A

Healthy immune system

Helps us to see in dim light

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7
Q

What is the role of vitamin B1 B2 B3 (thiamine, riboflavin, niacin)

A

Energy release

Healthy nervous system

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8
Q

What is the role of vitamin B9 in the body

A

Healthy red blood cells

Prevents spina bifida

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9
Q

What is the role of vitamin B12 in the body

A

Healthy red blood cells

Energy release

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10
Q

What is the role of vitamin C in the body

A

Fights infection and heals wounds

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11
Q

What is the role of vitamin D in the body

A

Healthy bones and teeth

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12
Q

What is the role of calcium in the body

A

Bone formation

Energy release

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13
Q

What is the role of iron in the body

A

Healthy red blood cells

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14
Q

What is the role of Potassium in the body

A

Controlling body fluids

Heart function

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15
Q

What is the role of magnesium in the body

A

Energy release

Bone health

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16
Q

What is the role of iodine in the body

A

Hormone in the thyroid

17
Q

What is the role of fluoride in the body

A

Prevents tooth decay

18
Q

9 examples of HBV proteins

A 
Fish
Chicken
Eggs
Milk
Cheese
Quinoa
Quorn
Soya
Tofu
19
Q

4 examples of LBV proteins

A

Seeds
Nuts
Lentils
Beans

20
Q

How much protein do you need through your life

A

Amount increases as you grow until your an adult where it stays the same
Over 50 you need slightly less as you wont grow

21
Q

Consequences of protein deficiency

A

Wastage and shrinkage of muscle
Oedema
Anaemia
Kwashiorkor (enlarged tummy, brittle hair, failure to grow)

22
Q

What LBV proteins can you combine to provide adequate amounts of amino acids

A

Lentils + rice
Beans + rice
Houmous + pitta

23
Q

Role of water in the body

A

regulate body temperature, lubricate joints, maintain blood volume, flush toxins from the body, and transport nutrients inside the body

24
Q

Role of fibre in the body

A

To keep bowels healthy, absorbs water in the gut

Prevent constipation, haemorrhoids

Food and nutrition (28 decks)

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