Protein

Question 1

What is protein

Answer 1

• Protein is for growth, in pregnancy especially and in adolescence
• To repair body cells and tissues, including recovery after an illness or injury
• To produce enzymes needed for digestion
• To produce hormones that control body functions
• Protein provides a secondary source of energy

Question 2

What sources can we get protein from ?

Answer 2

Animal sources - meat, chicken or steak. Dairy products, milk cheese and eggs.

Plant sources - pulses, peas and beans. Lentils, grains and nuts.

Novel sources - tofu, soya, TVP ( textured vegetable protein)

Question 3

What amino acids do protein have?

Answer 3

Indispensable ESSENTIAL amino acid. These cannot be made by the body and so they must come from the diet. There are eight indispensable amino acids.

Dispensable NON-ESSENTIAL amino acid. These are produced by the body. Three a 12 dispensable amino acids

Question 4

What is LBV and HBV?

Answer 4

The biological value relates to how many amino acids there are present in a protein.

If a food is missing one or more of the indispensable amino acids it has a low biological value ( LBV )

If a food has all the indispensable amino acid it has high biological value ( HBV )

An example of a LBV would be baked beans

An example of HBV would be steak

Question 5

What is protein complementation?

Answer 5

This is when two low biological values are eaten together

An example of protein complementation would be eating beans on toast.

Question 6

What is fibre?

Answer 6

A non digestible group of substances found in plant foods which can’t be completely digested by human digestive enzymes. As it is not absorbed by the body fibre then acts as a bulking agent and helps remove waste.

Question 7

What are the health benefits of a rich fibre diet?

Answer 7

Reducing risk of cardiovascular disease

Reducing risk of type two diabetes

Reducing the risk of some cancer

Help to control and maintain a healthy weight

Helping prevent constipation

Question 8

What are the two types of fibre?

Answer 8

Insoluble and soluble

Question 9

What three ways can you increase fibre in your diet?

Answer 9

Whole meal breads

Include plenty of vegetables

Start the day with a high fibre breakfast

Question 10

What is insoluble fibre?

Answer 10

Does not absorb or dissolve in water

So when it passes through our digestive system it adds bulk to faeces

Question 11

What are the health benefits of insoluble fibre?

Answer 11

Reduces the risk of constipation

Helps maintain healthy weight

Improves digestive health as it gets rid of waste more effectively

Question 12

What are 4 sources if insoluble fibre?

Answer 12

Whole grain foods, cereal

Bread and pasta

Fruit and vegetables

Nuts and seeds

Question 13

What is soluble fibre?

Answer 13

Soluble in water

Absorbs water to form a gel-like substance that swells inside the digestive system.

Question 14

What are the health benefits of soluble fibre?

Answer 14

Helps lower blood cholesterol levels

Helps to control blood sugar levels

Question 15

What are sources of soluble fibre?

Answer 15

Oat and barley

Pulses

Fruit

Vegetables

Question 16

What is obesity?

Answer 16

Medical term for a dietary disorder caused by excessive fat accumulation.

Those who’s body mass index is over 30 are classed as obese.

Question 17

What are some major risk factors of obesity?

Answer 17

Type 2 diabetes

Cardiovascular disease

Some cancers

Hypertension

Question 18

What factors contribute to obesity?

Answer 18

Unhealthy dietary choices

Increased energy increase

Lack of physical activity

Genetics

Question 19

What is cardiovascular disease?

Answer 19

Term used to describe conditions affecting the heart or blood vessels.

This can include a stroke or coronary heart disease which can lead to a heart attack.

Cardiovascular disease is one of the main causes of death in the uk and is often associated with a build up of fatty deposits called cholesterol in the arteries.

This condition can be prevented by a good diet.

Question 20

What lifestyle choices can lead to cardiovascular disease?

Answer 20

Smoking

Consuming high levels of alcohol

Diet low in fruit and veg

Family history

Question 21

What dietary choices can help cardiovascular disease?

Answer 21

Eating 5-7 portions of fruit and veg a day

Reducing saturated fat

More physical activity

Question 22

What is type 1 diabetes?

Answer 22

Auto immune condition where insulin producing cells are gradually destroyed and the pancreas stops making insulin.

Usually starts in childhood

Also known as insulin dependent diabetes

Which is controlled by insulin injections

Question 23

What is type 2 diabetes?

Answer 23

Body does not produce enough insulin.

Developed as you get older

Caused by genetic or environmental factors

Can be controlled by diet and lifestyle choices

Question 24

What can increase your risk of getting diabetes?

Answer 24

Being overweight

Age

Family history

Inactivity

Question 25

What is osteoporosis?

Answer 25

Condition that weakens bones Occurs in elderly

Question 26

What is iron deficiency anemia?

Answer 26

Condition where the body lacks iron in its red blood cells. This results in less oxygen being transported to cells which caused symptoms such as tiredness and lack of energy, shortness of breath and pale skin

Question 27

What causes anemia?

Answer 27

Lack of iron in diet Pregnancy Growth spurts

Question 28

What can you do in your diet to help cure anemia?

Answer 28

Add more iron to your diet Not consuming as much tea/ coffee Include foods rich in vitamin c in the diet