section a Flashcards
(292 cards)
1
Q
what is the importance of a healthy diet?
A
- provides correct combination of food and nutrients for growth
- provides energy we need to survive, keep healthy and fight off disease
- growth and repair of body tissue
- stop us feeling hungry
- health and well-being as we find eating a pleasurable and enjoyable experience
2
Q
how can we use fruit and veg to make a balanced food choice?
A
- should make up 1/3 of daily intake
- 5 portions of a variety of colours of fruit and veg per day
3
Q
how can we use carbohydrates to make a balanced food choice?
A
- should make up 1/3 of daily intake
- choose wholegrain or higher fibre products where possible
- good source of energy
- consider lower-fat cooking methods
4
Q
how can we use dairy to make a balanced food choice?
A
- you should eat some dairy or dairy alternatives every day
- replace for lower-fat and lower-sugar dairy e.g., 1% fat milk
5
Q
how can we use proteins to make a balanced food choice?
A
- should make up 15% of diet
- eat fish at least twice a week, one of these being oily
- reduce red and processed meat
- choose lower-fat meat products, trim off visible fat and skin
- consider lower-fat cooking methods
6
Q
how can we use oils and spreads to make a balanced food choice?
A
- not eat a lot of these because often high in fat
- choose low-fat spreads where possible
7
Q
what are the eight tips for healthy eating?
A
- base meals on starchy foods
- eat lots of fruit and veg
- eat more fish - two portions a week
- cut down on saturated fat and sugar
- eat less salt
- get active and try to maintain healthy weight
- drink plenty of water
- don’t skip breakfast
8
Q
what are the benefits of cutting down on saturated fat?
A
- reduces risk of heart disease
- lowers blood cholesterol
9
Q
what are the benefits of cutting down on sugar?
A
- reduces risk of obesity
- reduces risk of tooth decay
10
Q
what are the benefits of cutting down on salt?
A
- reduces blood pressure
- reduces risk of heart disease
- reduces risk of stroke
11
Q
what is the definition of a balanced diet?
A
a diet that provides adequate amounts of nutrients and energy
12
Q
what is the eatwell guide?
A
a healthy eating model to encourage people to eat the correct proportions of food to achieve a balanced diet
13
Q
what is the definition of free sugars?
A
sugar added to food and drink by manufacturers, cooks or consumers and found naturally in honey, syrups and fruit juice
14
Q
what is the definition of not free sugars?
A
sugar found naturally in products e.g., milk
15
Q
list 3 sources of free sugars
A
- honey
- maple syrup
- glucose syrup
- fruit juice
16
Q
list 3 sources of not free sugars
A
- milk
- cheese
- natural yoghurt
- dried fruit
- raisins
17
Q
list 3 common free sugars
A
- cane sugar
- brown sugar
- dextrose
- fructose
- maltose
- sucrose
- corn syrup
- honey
- mollases
18
Q
what is the definition of obesity?
A
excessive fatness, measured as a ratio of weight to height
19
Q
why is being obese unhealthy?
A
- puts a strain on the organs
- causes heart disease
- causes high blood pressure
- causes diabetes
- causes varicose veins
- causes breathlessness and chest infections
- causes unhappiness, low self-esteem and may lead to depression
20
Q
what is the main cause of being obese?
A
eating more food than the body requires so the excess energy is stored as fat
21
Q
what is the only way to lose weight?
A
by reducing the number of calories consumed and combining this with increased physical exercise
22
Q
what is diabetes?
A
a metabolic disorder caused by the poor absorption of glucose. this can be due to the failure to produce sufficient insulin (in type 1) or body cells poorly responding to insulin (type 2)
23
Q
what are the onset times for type 1 and type 2 diabetes?
A
- type 1 develops in childhood
- type 2 is usually from middle aged onwards
24
Q
what is cardiovascular disease?
A
a term used to describe different types of diseases of the heart and circulatory system
25
how is blood flow to the heart, brain or body reduced in cardiovascular diseases?
- blood clots
- narrowing of the arteries
26
what is the main type of cardiovascular disease?
coronary heart disease
27
what is coronary heart disease linked to?
a high amount of fat in the diet
28
why does a diet high in saturated fat lead to CHD and possible death?
- a diet high in satfats is likely to be high in cholesterol
- cholesterol builds up and is deposited on the walls of the arteries
- arteries narrow and can become blocked
- this leads to heart attacks which can cause death if severe
29
what are the 6 factors that contribute to the risk of heart disease?
- raised levels of cholesterol
- high blood pressure
- low levels of exercise
- obesity
- smoking
- family history of heart disease
30
how can the risk of heart disease be reduced (and the risk of high blood pressure)?
- eating a varied diet
- cutting back on fat in diet
- use mono and polyunsaturated fats
- have fish instead of meat
- do not smoke
- take regular physical exercise
- eat more fruit and veg
- eat more starchy carbs
31
how should people with diabetes eat?
- diet low in sugar
- sweetener can be used instead of sucrose and glucose
- diet low in saturated fat
- diet high in starchy foods
- diet consisting of at least 5 portions of fruit and veg / day
32
what is diverticular disease caused by and what does it affect?
a lack of fibre in the diet which affects the large intestine
33
what are the symptoms of diverticulitis?
- bowel lining becoming inflamed, damaged and infected
- pain and discomfort in the abdomen
- feeling bloated
34
what is non starch polysaccharide (fibre)?
the part of food that is not digested by the body
35
what is osteoporosis?
a condition where bones start to lose minerals and their strength and break easily
36
what are the factors that increase likelihood of suffering from osteoporosis?
- family history of osteoporosis
- old age
- race
- gender (women more than men)
- smoking
- low body weight
- previous fractures
- high alcohol consumption
37
when are we more likely to get osteoporosis?
if we do not achieve peak bone mass
38
what vitamins and minerals strengthen bones to prevent osteoporosis?
- calcium
- vitamin D
- phosphorus
39
how can we maintain dental health?
by having a balanced diet based on the eatwell guide
40
how is tooth decay caused?
- plaque feeds on sucrose found in food you eat to produce an acid
- acid causes dental caries (small holes in teeth)
41
why are not free sugars not as harmful?
- less likely to lead to tooth decay
- easier for body to absorb
42
what is anaemia caused by?
a lack of iron in the diet
43
why do we need iron in the body?
it forms haemoglobin which gives blood its red colour and carries oxygen round the body to the cells
44
who is most at risk of developing anaemia?
- teenage girls
- women
- pregnant women
45
why do teenage girls and women need iron in their diet?
to compensate for the loss of blood during menstruation
46
why do pregnant women need iron in their diet?
to support the developing baby's blood supply
47
what are the symptoms of anaemia?
- tiredness
- lack of energy
- pale skin
- shortness of breath
48
what are good sources of iron?
- liver and kidney
- red meat
- oily fish
- leafy green vegetables
49
what food does a baby need?
- essential nutrients for growth and development
- energy-dense filling food
- food that is easy to swallow
- hygienic and safe food
50
what do babies initially drink?
they initially drink only milk, but as they grow they require more energy, so they are weaned on to solid food
51
what are the desired qualities of a baby's food?
- nutritious
- appetising
- easy to prepare
- without additives
- low in sugar
- hygienic
52
what food do toddlers/pre-school children need?
- balanced diet
- high proportion of complex carbohydrates
53
what portions of each food commodity do toddlers/pre-school children need?
- 5 portions starchy foods
- 5 portions fruit and veg
- 3 portions dairy
- 2-3 portions protein
54
what are the desired qualities of a toddler/pre-school child's food?
- easy to hold
- available in suitably sized portions
- interesting shapes
- different colours
- different textures
- different flavours
55
what food should a school-aged child eat?
- varied, balanced diet
- diet based on eatwell guide
56
what should school-aged children do to maintain a healthy body weight?
regularly take part in physical activity
57
what food do adolescents need?
- body growth is rapid so they require a lot of energy from food, particularly boys during growth spurts
- girls need a greater amount of iron to replace tha tlost during menstruation
58
how can adolescents prevent rickets and osteoporosis later in life?
puberty occurs during adolescence which is when bones stop growing. without sufficient calcium and phosphorus in diet at this time, bones will weaken
59
what are the desired qualities of an adolescent's food?
- affordable
- fashionable
- quick and easy to prepare
- suited to a busy and energetic lifestyle
60
how does the diet of an adult compare to that of a teenager?
- energy requirements of an adult are lower
- protein and vitamin/mineral requirements are similar
61
what food should an adult eat?
- low fat
- low salt
- low sugar
- base diet on eatwell guide
62
what food should older people eat?
- balanced diet
63
what do older people often suffer from?
a loss of appetite
64
what are the desired qualities of an older person's food?
- appetising food
- small quantities of food
- easy to prepare
- easy-to-open packaging
65
what food should a pregnant/lactating woman have?
- varied, balanced diet
- good supply of fruit and veg
- folic acid supplements
- food high in iron
- high protein diet
- calcium and vitamin d
- low fat and low sugar
66
why does a pregnant woman need an adequate supply of protein in her diet?
for the growth of the baby
67
why does a pregnant woman need calcium and vitamin D in her diet?
for her and the baby's bone and tooth development. if the baby doesn't have sufficient calcium in her diet, it will be taken from the mother's bones and teeth
68
why does a pregnant woman need folic acid supplements before and during pregnancy?
to reduce the risk of spina bifida in the baby
69
why does a pregnant woman need iron in her diet?
for the developing baby's blood supply. if the mother doesn't get sufficient iron she will become anaemic
70
why does a pregnant woman need a good supply of fruit and veg in her diet?
to provide vitamin C and fibre
71
why do adults diets vary the most?
due to lifestyle and occupation factors
72
what is the definition of a food intolerance?
sensitivity to a food
73
what is the definition of a food allergy?
having a severe reaction to a food
74
what is the definition of an anaphylactic reaction?
having an extreme reaction to a substance and needing immediate medical attention
75
what is coeliac disease?
a medical condition caused by an allergy to gluten, which damages the intestine lining and prevents nutrients from being absorbed
76
what do adults with coeliac disease often have?
- anaemia
- weight loss
- abdominal pain
- bloating
- diarrhoea
77
what is the medical treatment for coeliac disease?
a gluten-free diet
78
what is the crossed grain symbol?
a certification symbol for gluten-free foods
79
what are the symptoms of food intolerance?
- diarrhoea
- nausea
- weakness
- tiredness
- stomach pain
80
what is lactose intolerance?
not being able to digest the milk sugar lactose
81
list foods that may cause an allergic reaction
- nuts
- milk
- fish
- gluten
- lactose
82
what is a DRV (dietary reference value)?
an estimate for the amount of nutrients needed for good health
83
what is the definition of a macronutrient?
a nutrient needed by the body in large amounts
84
what is the definition of a micronutrient?
a nutrient needed by the body in small amounts
85
what is an EAR (estimated average requirement)?
the average amount of a nutrient needed by the body
86
what is an RNI (reference nutrient intake)?
the amount of nutrient that is enough for most people in a group
87
list examples of macronutrients
- fats
- proteins
- carbohydrates
88
list examples of micronutrients
- vitamins
- minerals
89
what are the three types of DRVs (dietary reference values)?
- EARs (estimated average requirements)
- RNIs (reference nutrient intakes)
- LRNIs (lower reference nutrient intakes)
90
what is an LRNI (lower reference nutrient intake)?
the amount of a nutrient that is enough for a group of people who only need small amounts. it is a useful measure of nutritional inadequacy
91
what are the DRVS for carbohydrates as a percentage of energy intake?
- total carbohydrate: 50%
- of which free sugars: < 5%
92
what are the DRVS for fats as a percentage of energy intake?
- total fat: <35%
- of which saturated fat: <11%
93
what are the daily recommended amounts of fibre for each age group?
- 2 to 5: 16g/day
- 5 to 11: 20g/day
- 11 to 16: 25g/day
- 17+: 30g/day
94
what are the daily recommended amounts of salt for each age group?
- 0 to 6 months: <1g/day
- 6 to 12 months: 1g/day
- 1 to 3: 2g/day
- 4 to 6: 3g/day
- 7 to 10: 5g/day
- 11+: 6g/day
95
what are the aims for modifying recipes?
- lowering fat
- lowering sugar
- lowering salt
- increasing fibre
96
why do we modify recipes?
to improve the nutritional qualities of the product
97
what are the ways of modifying a recipe?
- changing method of cooking
- changing its appearance
- improving nutritional content
- improving its flavour
- modifying ingredients
- improving its texture
- reducing the cost
- changing it to meet specific dietary needs
- improving its colour
98
what is the definition of a dietary guideline?
advice from the government on recommended food intake in order to achieve dietary goals
99
what are the ways of lowering fat in a recipe?
- lower-fat dairy products e.g., skimmed milk, 0% fat yoghurt
- fromage frais or plain yoghurt in place of cream
- reduced-fat cheese
- lean cuts of meat or cut visible fat off meat
- purchase meat with low fat content e.g., 5% lean beef mince
- reduce amount of butter on bread
- canned fish in water instead of oil
- swap ice cream for sorbet
100
what are the ways of lowering sugar in a recipe?
- reduce quantity of sugar
- replace sugar with dried or fresh fruit e.g., banana
- use sweeteners instead
101
what are the ways of lowering salt in a recipe?
- make use of herbs and spices instead
- purchase lower salt ingredients
- reduce consumption of processed foods
- reduce consumption of savoury snacks
102
list foods high in salt
- bacon, ham and smoked meats
- cheese
- pickles
- salami
- salted nuts
- salty fish
- soy sauce
- gravy granules, stock cubes and yeast extract
103
what are the ways of increasing fibre in a recipe?
- extra veg in casseroles, soups, pasta dishes, meat sauces or stir-fries
- choose wholegrain cereal products e.g., brown bread over white bread
- wholemeal flour instead of white flour
- add fresh or dried fruit to puddings, cakes or biscuits
- have dried fruit, nuts and seeds as snacks
- add seeds e.g., sunflower of flax to crumble toppings, bread, cereals, etc
104
what are the ways of changing cooking methods in a recipe?
- grill or oven bake instead of frying to remove some fat
- steam fish instead of frying
- poach, bake or boil so no fat is added
- dry-fry meat in non-stick pan
- use fats and oils sparingly
- ensure fat is at correct temp so less fat is absorbed by the food
- put cooked food on a kitchen towel to absorb any excess fat on outside of food
105
what are the three ways we can modify recipes to follow dietary guidelines?
- alternate or substitute ingredients
- changing cooking methods
- changing portion sizes
106
how should we change our portion sizes?
we should follow the eatwell guide which shows the proportion of different foods we should eat each day. when we cook food we should look at the recommended portion size and use that alongside the eatwell guide
107
what is energy needed for in the body?
- keeping heart beating
- keeping organs working correctly
- keeping us warm
- allowing our muscles to work
- making chemical reactions happen
- allowing us to move
- providing stores of energy
108
what is the definition of energy balance?
the relationship between the energy input and the energy we use
109
what macronutrients influence our energy?
- our body prefers to get energy from carbs
- fats supply our bodies with energy
- protein also supplies our bodies with energy but if it is used for energy, it cant be used for growth and repair (its main function)
110
what is the definition of BMI (body mass index)?
it's a measurement which compares weight to height and is used to measure obesity
111
what is the definition of BMR (basal metabolic rate)?
the amount of energy we need for all bodily functions
112
compare BMRs for different groups
- infants and young children have a higher BMR because they are growing rapidly
- men have a higher BMR than women
- older adults have a lower BMR because they have less muscle mass than younger people
113
how can we calculate BMI (body mass index)?
(weight in kg) / (height in m)^2
114
what are the two measurements of energy in food?
- kJ (kilojoules)
- kcal (kilocalories)
115
what is the definition of PAL (physical activity level)?
the energy used for all types of movement
116
what are the amounts of energy obtained from each macronutrient?
- 1g carbohydrate = 3.75kcal or 16kJ
- 1g fat = 9kcal or 37kJ
- 1g protein = 4kcal or 17kJ
117
what is the definition of a calorie?
a unit of energy used to give the energy yield of foods and energy expenditure by the body
118
what are the factors that influence an individual's energy requirements?
- gender
- age
- activity levels
- health
- pregnancy and lactating women
- size, body weight and genetics
119
how can you gain weight (answer in terms of energy)?
by eating and drinking food higher in energy than your body needs - excess energy is stored as fat, causing you to gain weight
120
how can you lose weight (answer in terms of energy)?
by using more energy than the calories you consume
121
how does gender influence an individual's energy requirements?
males need more energy than females because they are usually larger and have more muscle mass than females
122
how does age influence an individual's energy requirements?
- babies and young children need more energy because they are very active
- teenagers also need more energy as they are growing and may also be active
- as people get older, the amount of energy they need reduces
123
how do activity levels an individual's energy requirements?
- the more active you are, the more energy you need
- need more energy if you are doing a lot of physical activity (a high PAL)
124
how does health affect an individual's energy requirements?
- if you are unwell, your body may use more energy to fight off the disease
- ill-health may reduce appetite as you do not feel well
- this means your body will use energy reserves from fat stored in your body
- this may cause you to lose weight
125
how does pregnancy and lactation influence an individual's energy requirements?
a woman will need more energy in the last 3 months of pregnancy or when breastfeeding
126
how does size, body weight and genetics influence an individual's energy requirements?
- a lean body is more metabolically active
- people with a leaner body are more likely to burn off excess energy than those who have a heavier body
127
what is a positive energy balance?
- having a greater energy intake than expenditure
- this results in weight gain
128
what is a negative energy balance?
- having a greater energy expenditure than energy intake
- this results in weight loss
129
what are the recommended percentages of daily energy intake?
- 15% protein
- 35% fat
- 50% carbs with max 11% from free sugar
- alcohol also supplies the body with energy
130
what is the definition of an amino acid?
the smallest unit of a protein
131
what is the definition of essential amino acids?
amino acids that cannot be made by the body so have to be provided through the food we eat
132
what are HBV (high biological value) proteins?
proteins that contain all the essential amino acids
133
what are LBV (low biological value) proteins?
proteins that do not contain all the essential amino acids
134
list animal sources of HBV protein
- meat
- fish
- poultry
- dairy products
135
list vegetable sources of HBV protein
- soya
- TVP (textured vegetable protein)
- tofu
- quorn
136
list sources of LBV protein
- cereals
- peas
- beans
- pulses
- nuts
- seeds
137
what is the definition of complementary proteins?
mixing different low biological value proteins to supply all the essential amino acids
138
list examples of complementary proteins
- beans on toast
- dhal and rice
- hummus and pitta bread
139
what are the functions of protein?
- used for growth, esp in children and pregnant women
- used to repair body tissue after illness, accidents and surgery
- they make up enzymes vital for metabolism
- they make hormones which regulate important bodily functions
- they provide a secondary source of energy
140
what are the symptoms of protein deficiency?
- growth slows down or stops in children
- digestive upsets are caused as enzymes are not produced
- liver fails to function normally
- muscles become weak so limbs are thin and the tummy is soft/distended
141
list animal sources of protein
- gelatine
- eggs
- milk
- cheese
- fish
- all meat e.g., poultry, offal and game
142
list vegetable sources of protein
- soya beans and products
- pulses and beans
- cereal grains and products
- nuts
- quorn
143
what is the definition of a lipid?
an umbrella term for fats and oils
144
what are fats?
large molecules made up of the elements carbon, hydrogen and oxygen. they are composed of fatty acids and glycerol
145
what can fatty acids be?
- saturated
- unsaturated
146
what is the structure of a saturated fat?
each carbon atom in the fatty acid is combined with two hydrogen atoms
147
what are the properties of saturated fats?
- solid at room temp
- mainly found in animal foods
148
what are the two types of unsaturated fats?
- monounsaturated
- polyunsaturated
149
what are the properties of unsaturated fats?
- soft or liquid at room temp
- have a lower melting point than saturated fats
- found in both animal and vegetable fats
150
what is the structure of a monounsaturated fat?
it has one pair of carbon atoms with only one hydrogen atom attached, so they are capable of bonding to one more hydrogen atom (a fat molecule with one hydrogen space)
151
why are monounsaturated fats considered healthier?
- they help to lower blood cholesterol
- reduce risk of diabetes
- linked with lower rate of cancer
152
what is the structure of a polyunsaturated fat?
it has two or more pairs of carbon atoms capable of taking up more hydrogen atoms (a fat molecule with lots of hydrogen spaces)
153
what is hydrogenation?
adding hydrogen to vegetable oils to make trans-fatty acids
154
what is hydrogenation used for?
making solid fats from oil
155
what are the properties of trans-fatty acids?
- behave like saturated fats
- raise cholesterol levels
- very bad for cardiovascular system
- can increase risk of breast cancer
156
what are essential fatty acids?
small units of fat that cannot be made by the body and must be supplied in the diet
157
what are the two main essential fatty acids and what are their functions?
- omega-3; helps protect the heart
- omega-6; helps lower blood cholesterol
158
list sources of omega-3
- oily fish
- seeds
- walnut oil
- leafy green veg
159
list sources of omega-6
- veg
- fruit
- grains
- chicken
- seeds
160
what are the functions of fat in the diet?
- used as a source of energy
- form part of cell structure
- stored under skin and helps insulate body against the cold
- protects vital organs
- source of fat-soluble vitamins (A, D, E and K)
- helps promote a feeling of satiety
161
what is the definition of satiety?
feeling full after eating
162
what are the symptoms of fat deficiency?
- hair loss (alopecia)
- weakened immune system
- dry rashes
163
list sources of visible fats
animal:
- butter
- cream
- meat
- lard
vegetable:
- coconut
- palm oil
164
list sources of invisible fats
animal:
- egg
- milk
- cheese
vegetable:
- avocado
- almonds
- sesame seeds
165
list vegetable sources of fat
- fruits e.g., avocado, olives
- nuts and pulses e.g., peanuts, walnuts
- seeds e.g., sesame, sunflower and soya
166
list animal sources of fat
- meat and meat products e.g., lard, suet
- dairy products e.g., milk, butter, cheese and cream
- fish, particularly oily e.g., tuna, salmon and sardines
167
what are the two types of carbohydrate?
- sugar
- complex carbs
168
what are the two main types of simple sugars?
- monosaccharides
- disaccharides
169
what are sugars?
the simple units all carbohydrates are made from
170
list the monosaccharides
- glucose
- fructose
- galactose
171
what does a carbohydrate being simpler result in?
being absorbed more quickly in the body and providing energy faster
172
what is the definition of a monosaccharide?
a simple sugar
173
what are the properties of glucose?
- monosaccharide
- found in some fruit and veg
- used by athletes in powder or tablet form to provide fast energy boost
174
what are the properties of fructose?
- monosaccharide
- found naturally in fruit juices and plants
- mainly found in honey
- sweetest sugar so low amount can be used for a given sweetness level
175
what are the properties of galactose?
- monosaccharide
- formed during digestion of lactose
- its milk sugar
176
what is the definition of a disaccharide?
a double sugar made up of two combined monosaccharides
177
list the disaccharides and what monosaccharides they're made up of
- lactose: glucose + galactose
- maltose: glucose + glucose
- sucrose: glucose + fructose
178
what are the properties of lactose?
- disaccharide
- found in milk
- gives milk its slightly sweet taste
179
what are the properties of maltose?
- disaccharide
- results from fermentation of cereal grains
180
what are the properties of sucrose?
- disaccharide
- provides body with energy
- contains no other nutrients
- comes from sugar cane
181
what are the most common sucrose forms we buy?
- granulated sugar
- brown sugar
- caster sugar
- icing sugar
- sugar syrup
- treacle
182
what is the definition of a polysaccharide?
a complex carbohydrate (either starch or fibre)
183
what are the properties of polysaccharides?
- formed from hundreds of glucose molecules strung together
- provide the body with energy
184
properties of starches
- take longer than sugars for the body to digest
- provide a feeling of satiety for longer
- help to avoid overeating and obesity
- all starch comes from plant sources
- should make up 1/3 of daily food
185
list sources of starch
- bread
- rice
- cereals
- pasta
- some fruits e.g., plantain, banana, prune
- some veg e.g., beetroots, potatoes, peas
186
what are the functions of starch in the diet?
- broken down slowly into simple sugars by the digestive system to provide energy
- adds bulk to diet
- gives feeling of satiety
- excess is converted to fat
187
what are symptoms of carbohydrate deficiency?
- insufficient energy
- low appetite
- nausea
- constipation
- dizziness
- fatigue
188
what are the functions of carbohydrates in the diet?
- provide the body with energy for physical activity
- provide the body with energy to maintain bodily functions
- provide dietary fibre/NSP to help digestion
- sugars also sweeten and flavour foods
189
what is fibre also known as?
NSP (non-starch polysaccharide)
190
what is the definition of fibre?
the non-digestible cellulose found in plant foods. it absorbs water and binds other residues in the intestine thus aiding the excretion of waste material from the body
191
how does fibre provide bulk in the diet?
it cannot be digested so it passes straight through the digestive system, absorbing moisture and providing bulk
192
what does dietary fibre help with?
- pushing other food through digestive system
- cleaning walls of intestine of bacteria
- efficient removal of waste products from body
193
what are the functions of dietary fibre in the diet?
- holds water and keeps faeces soft and bulky
- helps prevent various bowel disorders, including constipation, bowel cancer, diverticular disease, appendicitis and piles
- can help control body weight because high-fibre foods are filling
- high-fibre diets linked to lower blood cholesterol so reduces risk of diabetes
194
what are the symptoms of fibre deficiency in the diet?
- constipation
- diverticular disease in severe cases
- intestine lining becomes distorted and inflamed
195
what are the two types of fibre?
- insoluble fibre
- soluble fibre
196
what is the function of soluble fibre?
it slows down digestion and absorption of carbohydrates so helps to control blood sugar levels, which helps stop us feeling hungry. may also reduce blood cholesterol levels and so may reduce risk of heart disease
197
what is the function of insoluble fibre?
absorbs water and increases bulk, making faeces very soft and bulky and easy to pass through digestive system
198
list sources of insoluble fibre
- wholemeal flour
- wholegrain breakfast cereals and pasta
- brown rice
- some fruit and veg
199
list sources of soluble fibre
- oats
- peas, beans and lentils
- most types of fruit and veg; more fibre if skin left on
200
list the fat soluble vitamins
- A (retinol and carotene)
- D
- E
- K
201
list the water soluble vitamins
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B9 (folic acid)
- B12 (cobalamin)
- C (ascorbic acid)
202
what is the function of vitamin A?
- growth and development
- keeps lining of throat, digestive system and lungs moist & free from infection
- keeps eyes healthy and enables vision in dim light
- carotene contains an anti-oxidant vitamin which might protect against cancer
203
what are the symptoms of vitamin A deficiency?
- children do not grow properly
- difficult for body to fight infection
- may lead to night blindness if long-term
- excess may lead to liver and bone damage
204
list sources of vitamin A
retinol:
- liver
- oily fish
- eggs
- milk
- cheese
- butter
- margarine
carotene:
- red, green and orange fruit and veg
- carrots
205
what is the function of vitamin D?
- works with calcium to build and maintain strong bones and teeth
206
what are the symptoms of vitamin D deficiency?
- can cause rickets in children (softening of bones)
- can cause osteomalacia (softening of bones)
- can cause osteoporosis
207
list sources of vitamin D
- dairy products
- oily fish
- liver
- cereals
- exposure to sunlight
208
what is the function of vitamin E?
- healthy cell walls and blood
- thought to reduce risk of some types of heart disease and cancer
209
what are the symptoms of vitamin E deficiency?
- muscle weakness
- coordination and walking difficulties
210
list sources of vitamin E
- veg
- oils
- lettuce
- wheat grasses
- seeds
- peanuts
- wheat germ oil
211
what is the function of vitamin K?
helps blood to clot
212
what are the symptoms of vitamin K deficiency?
- excessive bleeding from wounds
- easily bruised
- blood in urine / stool
- heavy menstrual periods
213
list sources of vitamin K
- cheese
- liver
- leafy veg
- asparagus
- coffee
- wheat germ oil
214
what is the function of vitamin B1 (thiamine)?
- helps release of energy from carbs
- helps body to grow
- supports a functioning and normal nervous system
215
what are the symptoms of vitamin B1 (thiamine) deficiency?
- slowed growth and development
- beri beri in severe cases
216
list sources of vitamin B1 (thiamine)
- fortified breakfast cereals
- whole grains
- wheat germ
- meat
- eggs
- milk
- dairy
- seeds
- nuts
- beans
217
what is the function of vitamin B2 (riboflavin)?
- helps release of energy from carbs, fats and proteins
- involved in transport and metabolism of iron
- required for normal structure and function of mucous membranes
- supports normal growth
- supports healthy skin
218
what are symptoms of vitamin B2 (riboflavin) deficiency?
- poor growth rate
- skin and eye problems
219
list sources of vitamin B2 (riboflavin)
- liver
- kidneys
- meat
- milk
- eggs
- green veg
- fortified breakfast cereals
- mushrooms
220
what is the function of vitamin B3 (niacin)?
- metabolism growth and energy release
- essential for healthy skin, mucous membranes and nerves
221
what are the symptoms of vitamin B3 (niacin) deficiency?
- pellagra
- rough, sore skin
- weakness
- depression
222
list sources of vitamin B3 (niacin)
- meat
- eggs
- wheat products
- maize products
- dairy
- yeast
223
what is the function of vitamin B9 (folate/folic acid)?
- essential for formation of red blood cells
- supports foetal development
224
what are the symptoms of vitamin B9 (folate/folic acid) deficiency?
- tiredness
- anaemia
- depression
- forgetfulness
- irritability
225
list sources of vitamin B9 (folate/folic acid)
- liver
- wholegrain
- cereals
- pulses
- dark green veg e.g., broccoli
- peas
- oranges
- bananas
- fortified breakfast cereals
226
what is the function of vitamin B12 (cobalamin)?
- normal functioning of nervous system
- formation of red blood cells
- involved in energy production
227
what are the symptoms of vitamin B12 (cobalamin) deficiency?
- nerves not working correctly
- paralysis
- memory loss
- confusion
- pernicious anaemia
228
list sources of vitamin B12 (cobalamin)
only found in animal products
- meat
- dairy
- liver
229
what is the function of vitamin C (ascorbic acid)?
- aids formation of connective tissue
- helps wound healing and calcium absorption
- blood and blood vessel formation
- helps absorb iron
230
what are the symptoms of vitamin C (ascorbic acid) deficiency?
- spotty skin
- swollen gums
- loose teeth
- scurvy in severe cases
231
list sources of vitamin C (ascorbic acid)
- citrus and soft fruits
- oranges
- blackcurrants
- strawberries
- green veg
- cabbage
- new potatoes
- peppers
232
what is the definition of fortification?
adding nutrients to a food product to improve its nutritional content
233
what are the main functions of minerals?
- body building (bones and teeth)
- control of body processes, especially the nervous system
- an essential part of body fluids and cells
234
what is the function of iron?
production of haemoglobin in RBCs
235
what are symptoms of iron deficiency?
anaemia
236
list sources of iron
- red meat
- kidneys
- liver
- eggs
- bread
- green veg
- dried apricots
- lentils
- cocoa
237
what is the function of calcium?
- combines with phosphorus to harden bones and teeth
- blood clotting
- nerve and muscle function
- heart regulation
238
what are the symptoms of calcium deficiency?
- stunted growth
- rickets
- osteomalacia
239
list good sources of calcium
- dairy
- fortified white bread
- tinned (oily) fish
- green veg
- seeds
- nuts
- lentils
240
what is the function of phosphorus?
- combines with calcium to harden bones and teeth
- muscle function
- energy production
241
what are the symptoms of phosphorus deficiency?
- tiredness
- depression
242
list sources of phosphorus
- dairy
- nuts
- meat
- fish
243
what is the function of sodium?
- maintains water balance in body
- nerve transmission
244
what are the symptoms of sodium deficiency?
- low blood pressure
- nausea
- headache
- fatigue
- confusion
245
list sources of sodium
- cheese
- bacon
- processed foods
- smoked meats
- fish
- table salt
246
what are the two examples of trace elements?
- fluoride
- iodine
they are minerals required in smaller amounts
247
what is the function of fluoride?
strengthens teeth against decay
248
what are the symptoms of fluoride deficiency
tooth decay
249
list sources of fluoride
- toothpaste
- drinking water
- tea
- fish
250
what is the function of iodine?
- needed to make thyroid hormones
- these control metabolic rate
251
what are the symptoms of iodine deficiency?
- tiredness
- weight gain
- thyroid gland swells
252
list sources of iodine
- fish
- milk
- dairy
253
what are the functions of water?
- regulates body temp (37)
- helps kidneys flush out harmful substances from blood
- transports nutrients, oxygen and co2 around body
- needed by nearly all body processes e.g., digestion to remove waste products from body via urine or faeces
- water is found in all cells and tissues in body
- helps prevent skin drying out
- keeps linings of the mucus membranes, lungs and digestive system moist
254
what are the symptoms of water deficiency (dehydration)?
- headaches
- dark-coloured urine
- feeling weak
- feeling sick
- being confused
- quick heartbeat
- changes in blood pressure
255
what are the recommended guidelines for daily water intake?
6-8 glasses a day
256
what factors determine how much water we need?
- weather
- physical activity levels
- amount of salt we eat
- age
257
what is water intoxication/overhydration?
drinking too much water; this results in kidneys not being able to work quickly enough to remove water from body
258
what are the symptoms of water intoxication?
- headaches
- nausea
- vomiting
- death in extreme cases
259
list sources of water
- cucumber
- watermelon
- milk
- celery
- peaches
- fruit and veg
260
what nutrients is wheat fortified with?
- iron
- niacin
- thiamine (vitamin B1)
- calcium
261
what are the main nutrients in rice?
- starch
- fibre
- B vitamins (thiamin (B1) and niacin (B3))
- LBV protein
262
what are the main nutrients in maize?
vitamin A
263
what are the main nutrients in oats?
- starch
- B vitamins (thiamin, riboflavin and B6)
- calcium
- iron
- small amounts of folic acid
- soluble fibre
264
what are the main nutrients in fruit
- vitamin C
- vitamin A
- carbohydrate (sucrose and fructose)
- carbohydrate (fibre)
- low in protein
- low in fat
265
what are the main nutrients in veg?
- LBV protein (except soya)
- carbohydrate (fibre)
- vitamin C
- B vitamins
- vitamin A
- calcium
- iron
266
what are the features of milk?
- mainly water
- an emulsion with tiny drops of fat suspended in it
- homogenised to distribute fat evenly
267
what are the main nutrients in milk (and yoghurt)?
- water
- HBV protein (casein)
- fat
- carbohydrate (lactose)
- vitamin A
- vitamin D
- B vitamins
- calcium
- phosphorus
268
what are the properties of rice milk?
- low in fat and calories
- easily digested source of carbs
- less protein and essential fatty acids than cow's milk
269
what are the properties of oat milk?
- helps reduce cholesterol
- rich in folic acid and vitamin E
- low in saturated fat
- good source of fibre and soluble fibre
270
what are the properties of soya milk?
- lower fat content than full-fat cow's milk
- low in carbs
- provides HBV protein
271
what are the main nutrients in cheese?
- protein
- calcium
- vitamin A
- riboflavin (vitamin B2)
- high fat content
272
what is the structure of meat?
- muscles are fibres bundled together
- muscle fibres surrounded by connective tissue
- connective tissue made up of collagen and elastin proteins
- contains myoglobin which gives meat its red colour
- fat found between bundles of tissues
- fat helps keep meat moist when cooked and adds its flavour
273
what are the main nutrients found in meat?
- HBV protein
- fat
- vitamin A and D
- B vitamins that may leach into cooking liquid
- iron
- water
274
what is the definition of myoglobin?
the colour pigment that gives meat its red colour
275
what are the two proteins found in meat?
- collagen
- elastin
276
what is offal? give examples
the internal organs of animals that are edible
- kidneys
- liver
- heart
- tongue
- tripe
277
how do the nutrients in offal compare to meat?
offal is:
- usually lower in fat
- better source of vitamins
- better source of iron
278
how do the nutrients in poultry compare to meat?
- contains less fat (apart from goose and duck)
- contains less iron
279
what are the main nutrients found in fish?
- HBV protein
- fat, especially oily fish (good source of essential fatty acids)
- calcium
- vitamin A
- vitamin D
280
what is the structure of eggs?
- shell (10%): colour of shell doesn't affect nutritional value
- egg white (60%): thick white and thin white
- egg yolk (30%): colour relates to what hens are fed. contains lecithin
281
what is lecithin?
a mixture of fats found in egg yolks. it is used as an emulsifier to combine ingredients that would normally separate
282
what is albumin?
the protein found in egg white
283
what are eggs useful for when preparing other dishes?
- setting
- combining
- aerating
- thickening
284
what are the features of tofu?
- made from ground soya beans
- resembles a soft cheese in texture
- absorbs flavours easily
285
how is quorn made?
- produced from micro-organisms
- egg white added to it to bind
- shaped into a variety of shapes
286
what are the main nutrients in alternative protein foods?
- protein (soya beans are HBV)
- vitamin B12
- fibre
- low in fat (soya and mycoprotein)
287
what are features of fats?
- animal fats contain more satfats
- oils come from veg sources e.g., olives, corn, rape, nuts, soya
- fats come from animal sources
- the more satfats a product as, the more solid the fat will be at room temp
288
what are the main nutrients found in fats?
- fat
- fat-soluble vitamins
289
list foods high in fat
- butter
- suet
- lard
- margarine
- cheese
290
what are features of spreads?
- similar to marg but lower in fat
- lower-fat spread available
- higher % of water
- fortified with vitamins A and D
291
what are the features of margarine?
- less satfat than butter
- fortified with vitamins A and D by law
292
what are the main nutrients found in sugar?
- fat
- carbohydrate (sugar)
BUT
has very little nutritional value other than providing us with energy through calories
