exam revision

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  • Created by: eviebrad
  • Created on: 12-01-23 14:18
why use DRV
potential misuse of single figure, individuals have different requirements, will take into account whole population
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EAR
estimated average requirement, approx 50% will need more, approx 50% will require less
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RNI
reference nutrient intake, needs of 97.5% of population are met
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LRNI
lower reference nutrient intake- amount of a nutrient only enough for a small proportion of the population that has low requirements, 97.5% will require more
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safe intake
insufficient data to set EAR, RNI, LRNI, at this level, no risk of deficiency, above this level no evidence of benefits, below risk of undesirable effects
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energy vital for
maintaining chemical activity, keeping warm, maintaining mechanical functions, storage as glycogen and fat, formation of any new tissue
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EAR energy males and females
2000kcal=women 2500=men
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BMR-
basal metabolic rate
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what is BMR
a measurement of energy required to keep the body functioning at rest
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components of BMR
10% mechanical functions 90% chemical activity
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essential amino acids
valine, leucine, histidine, methionine, threonine
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proteins
required for normal growth and maintenance of good health, most abundant chemical compound in body after water
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protein present in
muscle= 43% skin=15% blood=16%
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50% of body proteins comprised of 4 proteins
haemoglobin, collagen, myosin, actin
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non-essential amino acids
alanine, asparagine, aspartate, cysteine, glutamate, glycine, proline, serine, tyrosine
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protein recommendations - 19-50yrs
55.5g=males 45g=females
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triglyceride made up of
glycerol and 3 fatty acids
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fatty acids in foods
always have an even number of carbons
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fatty acid structure
carboxyl group at one end and methyl group at the other end
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saturated fatty acids
only single bonds, maximum number of hydrogens, more stable at high temperatures, animal fats: lard, butter and suet
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unsaturated fatty acids
when hydrogen atoms are missing, carbon atoms form double bonds
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polyunsaturated fatty acids
have two or more double bonds, can react gradually with oxygen in air and make fat rancid, less stable
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alpha linoleic acid
18:3 n-3 omega-3
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EPA
20:5 n-3
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DHA
22:6 n-3
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linoleic acid
18:2 n-6 omega-6
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DHA and EPA
obtained in diet from oily fish, omega-3 family
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plant sources omega 3
flaxseeds, mustard seeds, hemp seeds, walnut oil, rapeseed oil, green leafy veg, grains, spirulina
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animal sources omega-3
enriched eggs, salmon, mackerel, sardines, herring, krill, fish oil, cod-liver oil
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fat rancidity
hydrolytic or oxidative
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hydrolytic rancidity
affects dairy foods can be caused by enzyme lipase
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oxidative rancidity
can be caused by contact with heat, light oxygen and metals- causes problems with polyunsaturated fatty acids
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functions of carbs
provide energy, insulin glucose response, prevent high fat intakes, high in fibre
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types of carbs
simple sugars, complex carbs and non-available CHO
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monosaccharides
glucose fructose galactose
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disaccharides
sucrose, lactose and maltose
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complex CHO
oligosaccharides
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starches
amylose and amylopectin
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polysaccharides
glycogen
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non starch polysaccharides
RS1, RS2, RS3, RS4
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RS1-
physically trapped starch granules beans lentils wholegrain coarse cereals seeds wholegrain
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RS2
starchy granules resistant to digestion by enzyme amylase, eg uncooked potato, green bananas, high amylose cornstarch
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RS3
starch molecules in carbs that re-gel when cooked: potato, pasta, barley, bulgur, white rice
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RS4
chemically manufactured resistant starch
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dietary fibre recommendations
30 grams per day
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vitamins
essential for life, needed in small amounts, do not provide energy, have to be supplied through food, but some synthesised in the body
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water soluble vitamins
vitamin C, B1,B2,B3, pantothenic acid, biotin, vitamin B6, folic acid, vitamin B12
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fat soluble vitamins
A,K, D, E
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vitamin c functions
water soluble antioxidant strong reducing agent donates electrons to reverse oxidation maintains intercellular substances connective tissue involved in collagen converts fe3+ to fe2+ involved in adrenal cortex and stress involved in lipid metabolism, immu
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vitamin C requirements
over 15yrs - 40mg
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vitamin C deficiency
scurvy - swelling and bleeding gums, often sick, easily bruised, poor wound healing, pain and swelling of joints, hair and tooth loss
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thiamin B1 deficiency
beri-beri- rash, weakness, loss of reflexes, oedema, heart failure
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wet beri-beri
fast heart rate, shortness of breath, leg swelling
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dry beri-beri
numbness hands and feet, confusion, trouble moving legs, pain
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riboflavin B2 deficiency
angular stomatitis, glossitis, magenta tongue
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niacin b3 deficiency
pellagra, diarrhoea, dermatitis, dementia
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B6 deficiency
convulsions in infants - rare
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B12 and folate deficiency
megaloblastic anaemia, large pale red blood cells, nerve damage
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thiamin sources
wholegrain cereals, breakfast cereals, pulses, nuts, seeds
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riboflavin sources
liver, milk, cheese, eggs, wholemeal bread, yeast extract, broccoli
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niacin sources
meat, fish, pulses, wholegrain cereals
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vitamin B6 sources
liver, cereals, meat, fruit, veg
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vitamin B12 sources
meat fish eggs no plant sources
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folate sources
liver nuts green veg wholegrain cereals
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fat soluble vitamins
vitamin A,K,D,E
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sources of vitamin A
apricots, milk, carrots, spinach, beetroot
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vitamin E sources
oils, kiwi, green leafy veg, nuts, dairy
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vitamin D sources
sunlight, oily fish, dairy
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vitamin K sources
cabbage broccoli grapes chicken cheese
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vitamin A chemical name
retinol
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beta carotenes
can be converted to retinol in the body
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RNI vitamin D
10mg per day
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vitamin D aka calciferol functions
bone making and maintenance, assists in absorption of dietary calcium, helps to make calcium and phosphorus available in the body
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macrominerals
sodium, potassium, magnesium, calcium, phosphorus, sulfur, chloride, present in the body at concs above 50mg
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microminerals
chromium, manganese, iron, cobalt, molybdenum, copper, zinc, fluoride, iodine, selenium, silicon, tin, arsenic, nickel, present in body at concs below 50mg
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calcium requirements
15g/kg
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phosphorus requirements
10g/kg
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potassium requirements
2g/kg
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sodium requirements
1.6g/kg
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iron requirements
20-50mg/kg
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zinc requirements
10-50mg/kg
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calcium deficiency
rickets and osteomalacia
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calcium
most abundant mineral, 99% calcium in skeleton, present in blood and other tissues
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calcium functions
bone structure, nerve function, blood clotting, muscle contraction, cellular metabolism
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food sources calcium
milk and dairy, high amounts, high bioavailability, green leafy veg, poor absorption, fish with bones and fortified juice and cereal
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iron body content
approx 50mg/kg about 3-5grams
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iron stores in the body
60% haemoglobin of red blood cells, 8% myoglobin in muscles, 2% transferrin, 25% stores in liver, 5% enzymes
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iron functions
carries oxygen to tissues, helps store oxygen in cells, component of various neurotransmitter systems, critical for proper brain function
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haem iron
found in meat products, derived from haemoglobin and myoglobin, absorption approx 10-30%
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non- haem absorption
affected by constituents of the diet, only about 2-10% absorbed
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inhibitors non -haem absorption
phytates, polyphenols, calcium
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phytates
found in plant cells
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polyphenols
part of plant defence mechanisms
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DRV iodine
RNI-140ug/day LRNI-70ug/day
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iodine needed for
production of thyroid hormones, thyroxine and triiodothyronine, thyroid gland traps and concentrates iodine from blood stream
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only reliable source of iodine in uk diet
milk and sea fish
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vegans
risk of iodine deficiency no plants milks fortified with iodine
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type of diet requires B12 supplements
vegan
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severe thiamin deficiency causes
beri beri
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excess fat soluble vitamins stored where
liver
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estimated energy intake for 17yr old boy
2550 kcal
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cis fats
functional groups are on same side of c=c double bond
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trans fats
functional groups are on opposite sides of the c=c double bond
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high fibre recommended for obesity
high fibre often bulky so can consume more with less calories, more full and high satiety but not as many calories and less hungry, more slowly absorbed, appetite suppressed for longer
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RS1
physically trapped starch granules beans and lentils
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RS2
starch granules resistant to digestion by amylase - green bananas, uncooked potato
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RS3
starch molecules in carbs that re-gel when cooked, pasta potatoes
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RS4
chemically manufacture starch
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3 factors can affect someones requirements
level of physical activity, diabetes, ability to absorb nutrients, sex, age
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iron deficiency
iron deficient anemia
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Other cards in this set

Card 2

Front

EAR

Back

estimated average requirement, approx 50% will need more, approx 50% will require less

Card 3

Front

RNI

Back

Preview of the front of card 3

Card 4

Front

LRNI

Back

Preview of the front of card 4

Card 5

Front

safe intake

Back

Preview of the front of card 5
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