Nutritional Needs & Health (AQA GCSE Food Preparation & Nutrition): Flashcards

A roast chicken can be used for a roast dinner, the leftovers for sandwich fillings, and the bones to make stock for soups and gravies.

Fresh fruit and vegetables and lean cuts of meat tend to be more expensive than processed alternatives.

By controlling portion sizes, following a balanced diet and taking regular exercise.

It helps avoid diseases such as coronary heart disease, and avoids putting excess stress on the joints.

Lacto-ovo vegetarians eat no meat or fish, but do eat dairy and eggs.

Lacto vegetarians eat no meat, fish or eggs, but do eat dairy.

All animal products — meat, fish, dairy, eggs and honey.

Any of:

• include high-protein plant foods such as tofu, beans and lentils

• include iron-rich plant foods such as leafy green vegetables

• use plant-based omega-3 supplements

• supplement with vitamin B12, only found naturally in animal products

A condition in which a person cannot eat the protein gluten, found in wheat products such as bread, cakes and pasta.

Replace foods containing gluten with gluten-free versions, e.g. lentil pasta, gluten-free bread, or cakes made with ground almonds.

Thoroughly clean all surfaces and equipment to prevent contact with gluten.

Being unable to digest lactose, the sugar found in dairy products.

Any of:

• use lactose-free cheese or milk

• use plant-based alternatives, e.g. oat milk or cashew cheese

• include calcium-rich replacements such as dark leafy vegetables or fortified tofu

A large variety of fruits and vegetables, and wholegrain choices instead of white bread, pasta and rice.

Type 2 diabetes and coronary heart disease (CHD).

They have a small stomach, so need smaller portions eaten more often. They also need more calories than adults because they are growing and very active.

Any three of:

• encourage them to try new foods

• let them recognise when they are full, rather than clearing the plate

• give them a choice from a range of healthy options

• make mealtimes enjoyable and fun

They experience growth spurts and many bodily changes.

Regular meals maintain blood sugar and prevent snacking on sugary foods. High stress at this age can lead to unhealthy eating habits.

Males need more protein, as they generally develop a higher muscle mass.

Females need more iron once menstruation begins.

False.

Elderly adults tend to need fewer calories, as many bodily functions are slowing down.

Vitamin D or iron, depending on their lifestyle.

• an energetic lifestyle

• training for a sports event

• pregnancy and breastfeeding

Calcium and vitamin D are especially important for children, teenagers and the elderly, for healthy teeth and bone development.

Iron is better absorbed in the presence of vitamin C, and iron is needed to replace that lost during menstruation.

The smallest amount of energy needed in a day to stay alive — to breathe and keep the heart beating — when the body is at rest.

Around 75 % of our daily energy intake is used for the basal metabolic rate.

A measure of how active a person is, based on how many physical activities they do in a day and how energetic those activities are.

Any four of:

• age

• physical health

• biological sex

• weight and height

• physical activity level

Bodily functions slow down and muscle mass falls. Older people tend to store more mass as fat instead.

Females generally have a lower muscle mass than males, which lowers BMR.

The more exercise a person does, the greater their muscle mass, which increases their BMR.

Daily energy requirement (kcal) = BMR × PAL

False.

A high BMR and high PAL give a higher energy requirement. A low BMR and low PAL give a lower one.

They gain weight. Consuming less energy than required means they lose weight.

Protein: 15 %

Fat: 35 % or less

Carbohydrate: 50 %

45 % from starches, the lactose in milk and fruit sugars.

A maximum of 5 % from free sugars.

A larger body requires more calories simply to keep functioning at rest.

Working out the nutrient values of a recipe, meal or diet from the nutrient value of each ingredient.

From food tables or nutritional analysis software.

Food tables show the amount of each nutrient per 100 g of food.

Divide by 100 to find the amount per 1 g:

20 ÷ 100 = 0.2 g per 1 g

Multiply by 85:

0.2 × 85 = 17 g of carbohydrate

Any three of:

• adjust the mass or volume of an ingredient

• calculate portions per person

• show the nutrients and energy for those portions

• compare nutritional values against recommended guidelines

Replace salt with a variety of herbs and spices.

Replace sugar with natural sweeteners such as dates or honey.

Use wholegrain carbohydrates instead of white rice and pasta.

Use leaner cuts of meat instead of high-fat choices such as sausages.

Lower the fat intake and control portion sizes so that energy intake matches the recommended daily amount.

Manage and modify the sugars and carbohydrates consumed.

False.

Food tables give values per 100 g, so the value must be converted to the quantity the recipe actually uses.

The Eatwell Guide, which sets out the nutritional guidelines for a healthy diet.

• consuming too much energy for a person's BMR and PAL

• a diet high in saturated fat, processed foods and sugars

• a lack of exercise and physical activity

Any four of:

• high blood pressure

• high cholesterol

• breathing difficulties

• joint pain

• coronary heart disease

• type 2 diabetes

• certain cancers

Reduce overall energy (kilocalorie) intake, follow a diet low in fats and sugars, and take regular exercise.

The coronary arteries that supply the heart become narrowed or blocked by fatty deposits called plaque.

Oxygen and glucose cannot reach the heart cells, which can cause a heart attack.

A diet high in saturated fat and cholesterol can lead to coronary heart disease.

It puts strain on the blood vessels, increasing the risk of heart attacks or strokes.

Reduce saturated fats, salt and sugar.

Lower alcohol intake and stop smoking.

Take regular exercise.

Cause: a diet lacking vitamin D and calcium, along with a lack of sunlight to activate vitamin D.

Effects: soft, weak bones, and bowing outwards of the leg bones causing permanent damage.

By giving vitamin D drops to avoid a vitamin D deficiency.

A lack of vitamin D and calcium in childhood.

It is most common in elderly people, due to loss of bone density.

Foods rich in vitamin D and calcium, e.g. leafy green vegetables, tofu, seeds and dairy products.

False.

Free sugars in sugary drinks, cakes and sweets contribute most to tooth decay. The sugars found naturally in dairy and fruit are less likely to.

Any three of:

• toothache

• tooth sensitivity

• bad breath

• discolouration of the teeth

Follow a low-sugar diet, and eat sugary foods at meal times rather than on their own.

• a lack of iron-rich foods in the diet

• blood loss through menstruation

• pregnancy, as iron is transferred from mother to baby

Any four of:

• tiredness and fatigue

• heart palpitations

• pale looking skin

• headaches

• abnormal fingernails

• dizziness and fainting

A doctor may prescribe iron tablets or supplements.

Vitamin C should be eaten alongside iron-rich foods to help iron absorption into the bloodstream.

A lack of insulin production by the pancreas, or a resistance to insulin, so glucose is not absorbed from the blood into the cells.

Any four of:

• being overweight

• excess sugar in the diet

• being over 40 years of age

• high blood pressure

• lack of exercise

Any three of:

• poor eyesight

• limb numbness, which can lead to amputations

• kidney failure

• cardiovascular disease

Follow a balanced diet and the Eatwell Guide.

Limit free sugars and eat more starchy carbohydrates, which release sugar slowly.