unit 1 - nutrition

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What are the seven nutrients?

Carbohydrates, proteins, fats (lipids), vitamins, minerals, fibre and water.

What are macronutrients?

Nutrients needed in large amounts: carbohydrates, proteins and fats.

What are micronutrients?

Nutrients needed in small amounts: vitamins and minerals.

What is the main function of carbohydrates?

Provide energy for the body.

What are the two types of carbohydrates?

Simple carbohydrates (sugars) and complex carbohydrates (starches).

Which carbohydrate provides quick-release energy?

Simple carbohydrates (sugars).

Which carbohydrate provides slow-release energy?

Complex carbohydrates (starches).

Give three examples of starchy foods.

Bread, rice, pasta.

What happens if too much sugar is eaten?

Weight gain, tooth decay and increased risk of type 2 diabetes.

What is NSP?

Non-starch polysaccharide (dietary fibre).

What is the function of fibre?

Keeps the digestive system healthy and prevents constipation.

What foods are high in fibre?

Wholegrain cereals, fruit, vegetables, pulses.

What can a lack of fibre cause?

Constipation and bowel disorders.

What is protein used for?

Growth, repair and maintenance of body tissues.

Name four HBV protein foods.

Meat, fish, eggs, milk.

What does HBV stand for?

High Biological Value.

What are LBV proteins?

Proteins lacking one or more essential amino acids.

Give four LBV protein sources.

Beans, lentils, nuts, cereals.

Why should vegetarians combine LBV proteins?

To provide all essential amino acids.

What is protein complementation?

Combining two LBV proteins to provide all essential amino acids.

Give an example of protein complementation.

Beans on toast.

What can too little protein cause?

Poor growth and muscle loss.

What can too much protein cause?

Extra strain on the kidneys.

What are the functions of fat?

Energy, insulation, protection of organs and carrying fat-soluble vitamins.

Which vitamins are fat soluble?

A, D, E and K.

What are saturated fats?

Fats mainly from animal sources that can raise LDL cholesterol.

Name foods high in saturated fat.

Butter, cheese, cream, fatty meat.

What are unsaturated fats?

Healthier fats usually from plant and fish sources.

Name foods high in unsaturated fat.

Olive oil, avocado, nuts, oily fish.

What can too much saturated fat increase the risk of?

Coronary heart disease.

Which nutrient contains the most energy per gram?

Fat (9 kcal per gram).

How much energy does carbohydrate provide?

4 kcal per gram.

How much energy does protein provide?

4 kcal per gram.

What is energy balance?

The relationship between energy intake and energy expenditure.

What happens if energy intake is greater than expenditure?

Weight gain.

What happens if energy expenditure is greater than intake?

Weight loss.

What is obesity?

Excessive body fat caused by long-term positive energy balance.

What health problems are linked to obesity?

Type 2 diabetes, CHD, stroke and some cancers.

What is BMI?

Body Mass Index, used to estimate healthy body weight.

Why is BMI not always accurate?

It does not distinguish between muscle and fat.

What are vitamins?

Organic micronutrients needed for health and normal body functions.

What does vitamin A do?

Maintains healthy vision, skin and immune system.

Sources of vitamin A?

Carrots, liver, dairy products.

Deficiency of vitamin A?

Night blindness.

What does vitamin B group do?

Helps release energy from food and supports the nervous system.

Sources of B vitamins?

Wholegrains, meat, eggs.

Deficiency of B vitamins?

Anaemia and fatigue.

What does vitamin C do?

Forms collagen, helps wound healing and improves iron absorption.

Sources of vitamin C?

Citrus fruits, peppers, broccoli.

Deficiency of vitamin C?

Scurvy.

What does vitamin D do?

Helps absorb calcium for healthy bones and teeth.

Sources of vitamin D?

Sunlight, oily fish, eggs, fortified foods.

Deficiency of vitamin D?

Rickets in children and osteomalacia in adults.

What does vitamin E do?

Acts as an antioxidant protecting body cells.

Sources of vitamin E?

Vegetable oils, seeds, nuts.

What does vitamin K do?

Helps blood clot normally.

Sources of vitamin K?

Green leafy vegetables.

What are minerals?

Inorganic nutrients needed in small amounts.

What is calcium used for?

Strong bones and teeth, muscle contraction and blood clotting.

Sources of calcium?

Milk, cheese, yoghurt, green vegetables.

Deficiency of calcium?

Weak bones and osteoporosis.

What is iron used for?

Making haemoglobin to transport oxygen.

Sources of iron?

Red meat, spinach, beans, fortified cereals.

Deficiency of iron?

Iron-deficiency anaemia.

Which vitamin helps absorb iron?

Vitamin C.

What is sodium used for?

Fluid balance and nerve function.

What happens if too much sodium is eaten?

Increased risk of high blood pressure.

Main source of sodium?

Salt and processed foods.

What is iodine needed for?

Healthy thyroid gland function.

Sources of iodine?

Seafood, dairy products.

Deficiency of iodine?

Goitre.

What is water needed for?

Hydration, temperature regulation, transporting nutrients and removing waste.

What happens if you become dehydrated?

Headaches, tiredness, poor concentration and reduced physical performance.

Which nutrient has no calories but is essential?

Water.