Absorption of Nutrients

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What becomes less efficient in older people?
Absorption of nutrients from the digestive system
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What nutrients do we have in our body?
Water- 61%, Lipids- 14%, Protein- 17%, Carbs- 1.5%, Vitamins- 0.5%, Minerals- 6%
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Why do old adults need Calcium and Vitamin D?
To help maintain bone health.
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What do calcium-rich foods include?
Fortified cereals, fruit juices, dark green leafy vegetables, low-fat or fat free milk and yoghurt and canned fish with soft bones
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What is Vitamin B12 found in?
Fortified cereal, lean meats, some fish and seafood sources
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What does fibre help to reduce the risk of?
Heart disease , they also control your weight and reduce the risk of type 2 diabetes
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What do fibre rich foods include?
Whole grain breads, cereals, peas, beans, fruit and vegetables
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What does potassium help to reduce the risk of?
High blood pressure
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What do potassium rich foods include?
Fruit, vegetables, low fat or fat free milk and yoghurt, along with other foods with little or no salt
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When should carbohydrates be eaten?
At each meal
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What do carbohydrate rich foods include?
Bread, rice, pasta, potatoes and cereal
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How many servings of fruit and vegetables should be eaten a day?
5
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What do protein rich foods do?
Help to make new cells and keep muscles healthy
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What do protein rich foods include?
Lean meat, poultry, fish- especially salmon, trout and sardines
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What does saturated fat or animal fat increase?
Cholesterol levels which increases the risk of heart disease
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What do saturated foods include?
Butter, cream, meat fat, cake, biscuits, takeaway foods or processed meats
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What happens if you eat too many carbs?
The level of sugar in the blood may drop below the normal range causing hypoglycemia; your body then starts to burn fat for energy leading to ketosis.
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What do symptoms of hypoglycemia include?
Hunger, shakiness, dizziness, confusion, difficulty speaking, feeling anxious or weak
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What do symptoms of ketosis include?
Mental fatigue, bad breath, nausea, headaches, painful swelling of the joints and kidney stones
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What happens if you don't eat enough fruit and veg?
Problems with digestive system- constipation, haemorrhoids and diverticulosis, risk of cancer, weight gain, diabetes, increased blood pressure, increased risk of heart disease and depression
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What happens if you don't eat enough protein?
Sluggish metabolism, difficulty losing weight, difficulty building muscle mass, low energy levels, fatigue, poor concentration, trouble learning, mood swings, muscle, bone and joint pain, blood sugar changes, slow wound healing, low immunity
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What happens if you don't eat enough dairy?
Increases the risk of bone thinning and fractures which occur with osteoporosis, loss of bone mass, difficulty maintaining strength and growth, difficulty repairing bones, fatal haemorrhages
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What happens if you don't eat enough sugar?
Hungry often, blood sugar fluctuates, increased risk of heart disease, body can become chronically inflamed, increased risk of cancer, vitamin deficiencies, immune system may suffer, lack of endurance, skin conditions, weight gain, hormones affected
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Other cards in this set

Card 2

Front

What nutrients do we have in our body?

Back

Water- 61%, Lipids- 14%, Protein- 17%, Carbs- 1.5%, Vitamins- 0.5%, Minerals- 6%

Card 3

Front

Why do old adults need Calcium and Vitamin D?

Back

Preview of the front of card 3

Card 4

Front

What do calcium-rich foods include?

Back

Preview of the front of card 4

Card 5

Front

What is Vitamin B12 found in?

Back

Preview of the front of card 5
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