Section 1 - Food, nutrition and health Flashcards
(202 cards)
1
Q
Protein function
A
Growth, repair, maintenance
2
Q
Protein main sources
A
Meat, fish, dairy products, nuts, seeds and beans
3
Q
LBV
A
A protein that is missing one or more essential amino acid
4
Q
HBV
A
A protein thaqt contains all of the essential amino acids
5
Q
Protein complementation
A
Combining LBV foods to get all the essential amino acids eg pitta and hummus.
6
Q
Average male protein
A
55g per day
7
Q
Average female protein
A
45g per day
8
Q
Protein excess effects
A
Pressure and strain on liver and kidneys
9
Q
Protein deficiency effects
A
Slowed growth
Bad hair, nail and skin condition
Weakened immune system
Less nutrients taken in by the body
Oedema
Kwashiorkor
10
Q
Protein alternatives
A
Soya
Mycoprotein
TVP(textured veg protein)
Tofu
11
Q
Fats function
A
Energy source
Fat-soluble vitams
Warmth
Protection
Cholesterol production
12
Q
Triglecerides
A
Glycerol and 3 fatty acids
13
Q
Fatty acid chains are made of
A
carbon and hydrogen
14
Q
Saturated fatty acids only have
A
single C-C bonds
15
Q
Unsaturated fatty acids have at least
A
1 C=C double bond
16
Q
Saturated fats are classed as
A
unhealthy fats
17
Q
Saturated fats state at food temperature
A
Generally solid
18
Q
Saturated fats sources
A
Meats, butter, cheese
19
Q
too much saturated fat in the diet leads to
A
Increased cholesterol levels, increased risk of coronary heart disease
20
Q
Unsaturated fats are classed as
A
healthier fats
21
Q
Unsaturated fats state at room temp
A
Generally soft or liquid
22
Q
Unsaturated fats sources
A
Veg sources which are high in fat: flax seeds and peanuts
Veg oils
23
Q
Unsaturated fats can be
A
monounsaturated or polyunsaturated
24
Q
Monounsaturated fats contain
A
one C=C double bond in their carbon chain
25
Polyunsaturated fats contain
More than one C=C double bond.
26
Monounsaturated fats are found in
Olive oil
Almonds
Peanut butter
Avocados
27
Polyunsaturated fats are found in
sesame oil
Soybean oil
Seeds
Oily fish
28
Fat daily percentage of food energy
35%, no more than 11% from saturated fats
29
Average adult should consume
70g of fat per day, maximum 20g saturated fat
30
Fat excess effects
Weight gain
Obesity
Type-2 diabetes
Saturated fats -> High cholesterol, blood pressure, risk of stroke and heart attacks
31
Fat defiency effects
lack of fat soluble vitamins A,D,E,K
Weight loss if there is a lack of carbs
Less insulation
Less protection
32
Carbohydrates function
provide energy for the body
33
carbohydrates are found in two types:
Sugar and starch
34
Sugars sources
Fruits, cakes, sweets, drinks
35
Sugars are often refferred to as
empty calories
36
Starches are found in
Potatoes, bread, pasta, rice and cereals
37
Starchy food contain nutrients such as
B vitamins, iron and calcium
38
Wholegrain starch foods have high
fibre content
39
When we eat starch or sugar it is broken down into
glucose and used for energy
40
Simple carbohydrates(sugars) can be split into
Monosaccharides and disaccharides
41
Monosaccharides are
the most basic sugar molecules
42
Disaccharides are
made up of two monosaccharides
43
Monosaccharides examples
Glucose and fructose
44
Dissacharides example
Sucrose which is made up of glucose and fructose
45
Complex carbohydrates such as starch are
polysaccharides
46
Polysaccharides are made up of
Lots of monosaccharides joined together
47
Simple carbs are digested
rapidly
48
Complex carbs are digested
slowly
49
Simple carbs make blood sugar levels
rise quickly givign a short burst of energy
50
Complex carbs make blood sugar levels
Gradually increase and provide a slow steady release of energy
51
The glyceamic index shows
how fast carbohydrates affec tblood sugar levels
52
High GI foods
Digest quickly and cause a rapid rise in blood sugar levels
53
Low GI foods
Digest slowly and cause a gradual rise in blood sugar levels
54
High GI food examples
Bread, pasta, rice, watermelon
55
Low GI food examples
Wholwheat bread, brown rice, peaches, porridge
56
Percentage of food energy from carbs
50%
57
Added sugars should make up no more than
5%
58
carbohydrate excess effects
Obesity if not burned
Sugar stored as fat
Tooth decay
Type-2 diabetes
59
Carbohydrate deficiency
Low blood sugar levels
Hunger,dizziness, tiredness
Fat used as energy
Muscles loss if not enough fat
60
fat soluble vitamins are found in
fatty foods
61
Fat-soluble vitamins
A D E K
62
vitamin A functions
Eyesight
Growth
Immune system
Skin
63
Vitamin A sources
Food with retinol:
Liver
Butter
Oily fish
Eggs
Food with carotene:
Orange fruit and veg
64
Vitamin A excess
Weakened bones
High levels should be avoided during pregnancy
65
Vitamin A deficiency
Night blindness,
weaker immune system,
stunted growth
66
Vitamin A Daily intake
0.7mg for men, 0.6mg for women
67
Vitamin D functions
mineral absorbtion including calcium
68
Vitamin D sources
Oily fish
Egg yolks
Produced when skin is exposed to sunlight
69
Vitamin D excess
Too much calcium -> kidney damage
70
Vitamin D deficiency
Bone diseases ->
Osteomalacia
Rickets
Osteoporosis
71
Vitamin D daily intake
0.01mg per day
72
Vitamin E function
Skin health
Eye health
Immune system
Antioxidant
73
Vitamin E sources
Leafy greens
Broccoli
Nuts
veg oils
Wheat germ
74
Vitamin E Excess
Blood clotting interference
Nausea
Blurred vision
75
Vitamin E deficiency
Very rare
Weakened muscles
Problems with sight
76
Vitamin E daily intake
4mg for men, 4mg for women
77
Vitamin K function
Blood clotting
Heals wounds
Immune system
Bone health
78
Vitamin K sources
Leafy greens
cereals
Veg oils
Some meat and dairy
79
Vitamin K excess
No excessive amount
80
Vitamin K deficiency
extremely rare in adults
Uncontrolled bleeding in babies
81
Vitamin K daily intake
0.001 for every kg
82
Water soluble vitamins
Vitamins B and C
83
Water soluble vitamins aren't
stored in the body
84
B vitamins
B1 thiamin
B2 riboflavin
B3 Niacin
B9 Folate
B12 Cobalamin
85
Vitamin C
Ascorbic acid
86
Vitamin B1 thiamin functions
Nervous system
Energy release from foods
87
Vitamin B1 thiamin sources
Bread, pasta, rice, peas, eggs, and liver
88
Vitamin B1 thiamin deficiency
Tiredness
Weak muscles
Beriberi(heart, blood vessels, nervous system disease)
89
Vitamin B2 riboflavin function
Energy release
Tissue repair
90
Vitamin B2 riboflavin sources
Milk
Eggs
Cheese
leafy greens
91
Vitamin B2 riboflavin deficiency
Dry skin
Sore throat
Mouth sores
92
Vitamin B3 niacin function
Energy release
Nervous system
Skin
93
Vitamin B3 niacin sources
Wheat
Nuts
Meat
Fish
94
Vitamin B3 niacin deficiency
Pellagra: a disease causing fatigue, depression, memory loss
95
Vitamin B9 folate functions
Growth
Healthy babies
Works with vitamin B12 to make red blood cells
96
Vitamin B9 folate sources
Liver,
peas,
leafy greens
97
Vitamin B9 folate deficiency
Anaemia
Tiredness
Weak muscles
Mouth sores
98
Vitamin B12 cobalamin function
Nervous system
Work with B9 to make red blood cells
99
Vitamin B12 cobalamin sources
Milk, eggs, meat, fish
100
Vitamin B12 deficiency
Tiredness
Nerve damage
101
Vitamin C ascorbic acid function
Protection from infection and allergies
Blood vessel health
heals wounds
Antioxidant
102
Vitamin C ascorbic acid sources
Citrus fruits
Tomatoes
Strawberries
Green veg
Potatoes
103
Vitamin C ascorbic acid deficiency
Anaemia
Scurvy(tiredness and bleeding gums)
Risk of cancer
104
Water-soluble vitamins excess
rare to have excess because they are lost in urine
105
Vitamin C ascorbic acid excess
Stomach pain
Diarrhoea
106
When exposed to air, fruits and veg lose
vitamin C
107
When left in water, fruit and veg lose
Vitamin B and C
108
Antioxidants
Vitamins A C E
109
Antioxidants function
protect us from free radicals
110
Free radicals
Damage our bodies cells, leading to cancer and heart disease
111
Minerals
Chemicals that our bodies need in small amounts
112
Trace elements
minerals that we need in tiny amounts
113
What are the minerals and trace elements we need
Calcium
Iron
Sodium
Phosphorus
Flouride
Iodine
114
Calcium function
Strong bones and teeth
Healthy nerves and muscles
Blood clotting
Needed in growing children
115
Calcium sources
Milk
Cheese
Tofu
green leafy veg
Hard water
sesame seeds
116
Calcium excess
rare
Increased risk of kidney stones
117
Calcium deficiency
Rickets and osteoporosis
Slowed blood clotting
118
Iron function
haemoglobin formation
119
iron sources
Dark green veg
Meat
120
iron excess
Toxic
Stomach pains
Nausea
Constipation
Possibly death
121
iron deficiency
Anaemia
122
Sodium function
Controls bodies water content
Nerves and muscles
123
Sodium sources
Found in any food with salt
124
Sodium excess
High blood pressure
Heart disease
125
Sodium deficiency
Nausea
Muscle cramps
126
Phosphorus function
Healthy bones and teeth
127
Phosphorus sources
Meat
Fish
Dairy
Nuts
Beans
Cereals
128
Phosphorus excess
Lack of calcium absorbtion
129
Phosphorus deficiency
Weak muscles and painful bones
130
Flouride function
Tooth health
131
Flouride sources
Fish
Tea
Toothpaste
132
Flouride excess
Toxic and leads to
Brown teeth
Bone problems
Cancer
133
Flouride deficiency
Tooth decay
134
Iodine function
Hormone production
135
Iodine sources
seafood
dairy
Veg
136
Iodine excess
no excessive amount
137
Iodine deficiency
A serious lack leads to
Goitre(neck swelling)
Complications in unborn babies
138
Fibre is also known as
NSP(non-starch polysaccharide)
139
Fibre function
helps your digestive system work
140
Fibre sources
Vegetables
Fruit
Wholemeal and wholegrain foods
Lentils, beans, seeds, nuts
141
Fibre deficiency
Constipation
Bowel and colon cancer
Heart disease
High blood pressure
142
Fibre daily intake
30g per day for adults. less for children
143
Water in the body function
Eliminate waste
Control body temperature
Aid digestion
144
Our body loses water by
Sweat
Breath
Urine
Faeces
145
Dehydration leads to
Slower reaction time and poor decision making
Thickened blood -> harder for heart to pump blood
Increase in body temperature
146
Overhydration leads to
Headaches
Nausea
Confusion
Affects kidney function which can be fatal
147
Water daily intake
2 litres, more if exercising or if hot
148
Fruit and veg should make up`
1/3 of daily food intake
149
Starchy carbs should make up
1/3 of food intake
150
Protein should make up
1/6 of the food intake
151
Dairy and fats should make up
1/6 of food intake
152
Total calories per day for men
2500kcal
153
Total calories per day for women
2000kcal
154
Children between 2-5 need more
Calcium
155
Children between 5-12 need more
Protein - growth
Carbohydrates and fats - More physical activity
Calcium and vitamin D - For healthy teeth and bones
156
Teenagers need more
Protein
Calcium
Vitamin D
157
Teenage girls need more
Iron and vitamin C because they start to have their period
158
Adults should follow
The eatwell guide
159
Women in menopause need extra
Calcium and vitamin D to keep the skeleton strong
160
Pregnant women need
200 more calories
More folic acid(Vitamin B9) to reduce birth defects
161
Elderly adults need to cut down on
saturated fats to prevent health risks
162
Elderly adults need
Calcium and vitamin D to prevent bone diseases
Vitamin B12 to keep the brain healthy
Fibre to strengthen digestion
Vitamin A to maintain good eyesight
163
Obesity
When the body has too much fat
164
Obesity causes
Incoreect energy balance
Eating high sugar and fat foods
Sedentary lifestyle
165
Obesity health problems
High blood pressure and cholestrerol levels
Risk of diabetes and cancer
Tiredness, bad mental health
166
Coronary heart disease
When the arteries that supply the heart gt clogged with fat
167
Coronary heart disease causes
Too much saturated fat
Physically inactive
Smoking
High blood pressue
168
Coronary heart disease health problems
Chest pain
Blood clots
Heart attacks
169
Anaemia
An iron deficiency that leads to reduced levels of red blood cells
170
Anaemia causes
Not enough iron-rich foods
Periods
Pregnancy
171
Anaemia health problems
tiredness
pal complexion
Heart palpitations
headaches
Abnormal fingernails
172
Diabetes
Out of control glucose levels due to lack of insulin or resistance
173
Diabetes causes
Obesity
Excessive sugar
174
Diabetes health problems
poor eyesight
Kidney failure
CV disease
Fatigue and thirst
Dehydration due to more urine to flush out glucose
175
Rickets
Soft and weak bones
176
Rickets causes
Vitamin d and calcium deficiency
177
Rickets health problems
Bone pain
Physical deformities
178
Osteoporosis
Weak and brittle bones
179
Osteoporosis causes
Lack of vitamin d and calcium, old age, menopause
180
Osteoporosis health risks
easy bone fractures
181
Tooth decay
When bacteria in plaque feed on sugar and create acids which destroy enamel
182
Tooth decay causes
not brushing teeth
Too much sugar
183
Tooth decay health problems
Dental cavities
184
BMR
Basal metabolic rate - energy needed to survive
185
Factors that affect BMR
Age - decreases with age
Gender - Women have lower
Weight and height
Exercise - Increased muscle increases BMR
PAL
186
PAL
Physical activity level
187
daily energy requirement(kcal)=
BMR x PAL
188
What is the balance of energy sources: fat - carbs - protein
50% carbs
15% protein
35% fat
189
1g fat=
9kcal
190
1g protein=
4kcal
191
1g carbs=
4kcal
192
How to reduce sugar in food
Use less sugary condiments
Less sugar in baking
replace with sweetener
193
How to reduce salt in food
use food swith less salt content
Use other seasonings than salt
194
How to reduce saturated fats
Use low-fat spreads and oils
Eat lean meats
Allow fat to drain away when cooking
195
How to increase fibre
eat wholemeal and wholegrain foods
Include more beans and lentils
Keep edible skins on veg and fruits
196
Lactose intolerance
Intolerance to type of sugar known as lactose, found in milk
197
Coeliac disease
allergy to glucose
198
Vegetarians
Dont eat meats
199
Pescetarians
Dont eat meat, but eat fish and animal products
200
Lacto-ovo vegetarians
No meat or fish, but eat animal products
201
Lacto vegeterians
No meat fish or eggs, but consume dairy
202
Vegans
Dont eat meat, fish or animal products
