proteins, fats & carbohydrates

Question 1

what are proteins made up of?

Answer 1

amino acids

Question 2

why do we need essential amino acids?

Answer 2

the body cannot make them

Question 3

what 3 reasons do we need protein for?

Answer 3

• growth (nails,muscle mass)
• repair (muscles, tissue organs)
• maintenance (make enzymes and antbodies)

Question 4

what does HIGH BIOLOGICAL VALUE proteins contain?

Answer 4

all the essential amino acids

Question 5

give 4 examples of HBV foods?

Answer 5

• meat
• fish
• cheese
• soya

Question 6

what does LOW BIOLOGICAL VALUE proteins miss?

Answer 6

one or more of the essential amino acids

Question 7

give 3 e.g of LBV foods?

Answer 7

• peas
• nuts
• lentils

Question 8

what is protein complementation?
- give an example

Answer 8

combination of LBV food s to get all the essential amino acids

e.g hummus and pitta

Question 9

what is the reccomeneded daily intake of protein for women and men?

Answer 9

15%
women - 45g (pregnant 6g more)
men - 55g

Question 10

what can an excess of protein lead to?

Answer 10

• liver and kidneys help process proteins
• too much protein put pressure on these vital organs (which is dangerour)

Question 11

what can a protein deficiency lead to?

Answer 11

• growth slowed
• can lead to OEDEMA
• struggle to digest food
• immune system cant function
• can lead to a disease = KWASHIORKOR

Question 12

give 4 examples of vegetarian alternatives for protein:

Answer 12

• soya (HBV)
• tofu
• TVP (made from soya flour)
• mycoprotein (mushroom & egg white)

Question 13

list 5 reasone we need fat?

Answer 13

1. concentrated source of energy
   2.source of fat soluable vitmanins (A,D,E,K)
   3.insulation (warmth)
   4.protect bones and organs
   5.makes cholestrol

Question 14

what are fats made up of?

Answer 14

1. fatty acids
2. glycerol
3. triglycerides

Question 15

what are staurated fats STRUCTURE made up of?

Answer 15

only single carbon bonds

Question 16

what state are staurateds fats at room temp?

Answer 16

SOLID (unhealthier option)

Question 17

give 3 animal and 1 plant source of SATURATED FATS

Answer 17

• butter
• meats
• cheese
• coconut butter

Question 18

what can an excess of saturated fats lead to?

Answer 18

inc cholsetrol levels in blood & inc risk of corany heart disease

Question 19

explain the structure of UNSATURATED fats? (healthier option)

Answer 19

contains at least 1 DOUBLE CARBON BOND in chain

Question 20

what are the 2 types of unsaturated fats?

Answer 20

monounsaturated & polyunstaturated

Question 21

give plant source of SATURATED FATS

Answer 21

• vegetable oils e.g sunflower/olive
• flax seeds & peanuts

Question 22

what is monounsaturated fats?
where are they found?

Answer 22

have ONLY one double carbon bond
found in olive oil, almonds, avocados

Question 23

what are polyunsaturated fats?
where are they found?

Answer 23

have more than one double carbon bond
found in oily fish, seeds, sesame oil

Question 24

why is unsaturated fats seen as good fats?

Answer 24

lower cholesterol levels

Question 25

what % of our energy should be from fats? recoomened g per day for adults?

Answer 25

**1. 35%** 2. 70

Question 26

what can an excess of fats lead to?

Answer 26

- weight gain - obesity - type 2 diabetes - saturated fats = inc of cholestrol levels - increase of stroke, coronary heart disease, heart attacks

Question 27

what can a fat deficancy lead to?

Answer 27

- lack of fat soluable vitamins = vitamin deficiency - weight loss - lack of energy - less insulation - less protection around bones and organs

Question 28

what are the 2 main types of carbohydrates?

Answer 28

sugar & starch

Question 29

where can sugar be found?

Answer 29

natural - fruit artifical - added in sweets, cakes etc

Question 30

where can starch be found?

Answer 30

starchy foods = pasta, rice, potatoes and SOME in fruit and veg - whole grain starch foods = high fibre source

Question 31

what happens when we eat carbohydrates?

Answer 31

our body breaks down the sugar and starch into glucose = energy

Question 32

name the 2 types of simple carbs?

Answer 32

monosaccharides & disaccharides

Question 33

what makes up a monosaccharide?

Answer 33

basic sugar molecules e.g **glucose, fructose**

Question 34

what makes up disaccharides?

Answer 34

made from 2 monosaccharides e.g** sucrose**

Question 35

what do simple carbs provide?

Answer 35

blood sugar rise quickly & short burst of energy

Question 36

what are complex carbs made from? give examples.

Answer 36

- many monosaccharides joined together e.g starch

Question 37

what do complex carbs provide?

Answer 37

- take longer to digest than simple carbs - blood sugar levels gradually inc - provide slow, steady release of energy

Question 38

what does GI stand for?

Answer 38

glycaemic index

Question 39

what are high/low GI foods?

Answer 39

high GI - food dijested quick & rapid rise to blood sugar levels e.g pasta low GI - food dijested slowly & gradual rise in blood sugar levels e.g brown rice

Question 40

what % of our daily energy should come from carbs?

Answer 40

50

Question 41

what can an excess of carbs lead to?

Answer 41

- obesity (extra carbs converts to fat) - tooth decay (sugary food) - fluctuations of blood sugar levels = type 2 diabetes ( from simple carbs)

Question 42

what can a deficiency of carbs lead to?

Answer 42

- less energy - dizziness, tiredness, hunger - body uses up protein instead = loss of mucsle & weaker (and fat gets used up)