Section 1- Food, Nutrition and Health Flashcards
(47 cards)
1
Q
Where do we get proteins from?
A
- meat
- fish
- dairy products
2
Q
What are proteins made up of?
A
- amino acids
3
Q
Why do our bodies need protein?
A
- growth from childhood to adulthood
- repair for repairing our muscles and tissues
- maintenance to make enzymes for digestion
4
Q
What is a high biological valve?
A
- proteins contain all of the essential amino acids we need
- mainly found in animal sources
5
Q
What is a low biological valve?
A
- proteins are missing one or more of the essential amino acids we need
- only found in plant sources
6
Q
What happens if we dont get enough HPV protein?
A
- we will have to combine different LBV proteins to get all the essential amino acids in our diet
- this is called protein complementation
7
Q
How does the amount of protein for different people vary?
A
- growing children need a greater amount of protein
- physically active people need protein for muscle growth and repair
- pregnant women to help the baby grow
8
Q
What is an excess of proteins?
A
- the liver and kidneys help process proteins
- too much protein in the diet puts lots of pressure and strain on these organs
9
Q
What is a deficiency of proteins?
A
- growth in slowed down (especially in children)
- immune system cant work without protein so wounds dont heal as quickly
- struggle to digest food properly
10
Q
What are some alternative proteins?
A
- soya (HPV protein source)
- tofu
- TVP
11
Q
Why do our bodies need fat?
A
- provide a concentrated source of energy
- source of fat soluble vitamins
- layers of fat protect bones and organs
12
Q
What are fats made up of?
A
- fatty acids and glycerol in the form of triglycerides
13
Q
What are fatty acid chains made up of?
A
- carbon and hydrogen
- can be saturated or unsaturated
14
Q
What are saturated fats?
A
- unhealthy fats
- solid at room temp
- tend to come from animal sources like meats
- too much can increase cholesterol levels in the blood
- increasing risk of CHD
15
Q
What are unsaturated fats?
A
- healthier than saturated fats
- soft or liquid at room temp
- vegetables sources that are high in fat
“good fats”
16
Q
What are the two types of unsaturated fats?
A
- monounsaturated fats contain one C=C double bond in their carbon chains
- found in foods like olive oil, almonds
- polyunsaturated fats contain more than one C=C double bond
- found in foods like seeds and oily fish
17
Q
What is the excess of fat?
A
- weight gain
- obesity
- which leads to type 2 diabetes
- increase blood cholesterol levels
18
Q
What is the deficiency of fat?
A
- less fat soluble vitamins are absorbed by the body
- lack of carbohydrate in the diet so body will use its fat store for energy
- less insulation to keep body warm
19
Q
What are the two types carbohydrates can be split into?
A
- sugars eg glucose and fructose, can be found in food naturally or can be added
- starch found in potatoes, bread, pasta and rice. starchy foods contain lots of nutrients including B vitamins and calcium
20
Q
What are the two main groups simple sugars (carbohydrates) can be divided into?
A
- monosaccharides- basic sugar molecules like glucose and fructose
- disaccharides- made up of two monosaccharides like sucrose is made up of glucose and fructose
21
Q
What are polysaccharides made up of?
A
- lots of monosaccharides joined together
22
Q
What is the glycaemic index?
A
- rates carbohydrates on how quickly they affect blood sugar levels
- high GI- foods are digested quickly and cause a rapid rise in blood sugar levels
- low GI- foods digested slowly and cause a gradual rise in blood sugar levels
23
Q
What is the excess of carbohydrates?
A
- extra carbohydrate is converted into fat
- too much fat causes obesity
24
Q
What is the deficiency of carbohydrates?
A
- a lack of carbohydrates cause our blood sugar levels to drop
- this causes hunger, dizziness and tiredness because our body has less energy than it needs
25
What is the function of Vitamin A?
- needed for good eyesight, growth and a healthy immune system and skin
26
What are the main sources of Vitamin A?
- retinol which is found in the liver, butter and oily fish
27
What is an excess of Vitamin A?
- weaken bones
28
What is a deficiency in Vitamin A?
- night blindness, weaker immune system and stunted growth
29
What is the function of Vitamin D?
- helps the body absorb various minerals including calcium which is important for the development of healthy bones and teeth
30
What is the source of Vitamin D?
- oily fish and egg yolks
- produced when skin is exposed to sunlight
31
What is the excess of Vitamin D?
- makes you absorb too much calcium
- this can lead to kidney damage
32
What is the deficiency of Vitamin D?
- bone disease like osteomalacia
33
What is the function of Vitamin E?
- keeps skin and eyes healthy
- improves immune system
- as an antioxidant it can protect us from free radicals
34
What is the source of Vitamin E?
- leafy greens like spinach and kale
35
What is the excess of Vitamin E?
- Interfere with blood clotting
-
36
What is the function of Vitamin K?
- helps clot blood, heal wounds, and maintain our immune system and bones
37
What is the source of Vitamin K?
- leafy greens, cereals, vegetable oils
38
What is the deficiency of Vitamin K?
- very rare in the UK amongst adults but can cause uncontrolled bleeding in newborns
(recommended intake 0.001mg for every kg of body weight)
39
What is the function of Vitamin B1?
helps the nervous system and with energy releases from foods
40
What is the source of Vitamin B1?
bread, pasta, rice and peas
41
What is the excess of Vitamin B1?
tiredness, weak muscles and beriberi
42
What is the function of Vitamin B2?
helps with energy release from foods and repair of tissues
43
What is the source of Vitamin B2?
milk, eggs, cheese
44
What is the deficiency of Vitamin B2?
dry skin, a sore throat, sores around the mouth
45
What is the function of Vitamin B3?
helps with energy release from foods and maintaining a healthy nervous system and skin
46
What is the source of Vitamin B3?
wheat, nuts, meat and fish
47
What is the deficiency of Vitamin B3?
pellagra (disease causing fatigue depression and loss of memory)
