Transcript Micro-nutrients, water and fibre R&T

Micronutrients
Water and Fibre
Revise and Test
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Vitamins
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Micronutrients are vitamins and
minerals.
Vitamins are needed for good
health and growth.
There are two groups of
vitamins-water soluble and fatsoluble.
1. Complete the following
sentence: We can ensure that
we get enough vitamins by
eating a v….. and b……. diet
2. Why is it important to eat
foods rich in water-soluble
vitamins regularly? *
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Water soluble
inc. vitamin C (ascorbic
acid) and the B group.
Fat soluble
inc. vitamins A, D, E and K.
Can be stored in the body
including the liver.
The Need for
Vitamins
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Vitamins are vital for health and
can help prevent disease.
Natural Antioxidants are found
in vitamins and are thought to
reduce the risk of disease.
3. Which two vitamins are
especially rich in antioxidants?
4. What two major diseases are
antioxidants thought to help
reduce the risk of? *
Vitality
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Energy
Skin
Teeth
Healing
wounds
Body
tissue
Bones
Fertility
Prevent
anaemia
Antioxidants
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A
Blood
Nervous
system
Minerals
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We eat for enjoyment but we must
also eat what our body needs.
There are 19 different minerals
needed by the body.
They each do different things which
help to maintain body processes
and body tissue.
5. Name these minerals that the
body needs in relatively large
amounts. C…… / P…….. / Ch…… /
S….. .
6. What are trace elements?
7. Give one example of a food that
is fortified with minerals. *
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Calcium
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Calcium is abundant in many
foods and hard drinking water
The teeth and bones contain
99% of the calcium in the body.
8. Give examples of two foods
that are rich in calcium.
9. Which of these vitamins is
needed for the absorption of
calcium? Vitamin A, Vitamin B,
Vitamin C or Vitamin D.
10. What disease may develop
in later life through too little
calcium in the diet? *
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Iron
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Iron forms part of
haemoglobin in red blood
cells used for transporting
oxygen around the body
and for the production of
energy. There are two types
of iron.
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11. Which type of iron is not
so easily absorbed?
12. How can absorption be
increased?
13. Give two examples of
food or drink that inhibits
(reduces) absorption. *
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Haem iron
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Found in animal based
foods.
Non-haem
Found in plant foods.
Salt
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The body needs salt for water balance,
nerve and muscle function.
14. What health problem is linked to too
much salt? (a.) diabetes (b.) glaucoma
(c.) high blood pressure.
15. What is the recommended daily
average salt intake for an adult? (a.) 6g
(b.) 12g (c.) 20g.
16. Give two examples of how to cut
down on salt in our diet. *
Cooking
15%
Natural
10%
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Processsed
Food
75%
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The Need for Water
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About 65% of our body is made of water.
It is a major component of blood.
We need water for body processes such
as digestion and excretion.
Water helps regulate temperature e.g.
when we sweat.
17. What is the cause of dehydration and
what happens if the body becomes
dehydrated?
18. How much water should we drink
every day? *
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NSP
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Dietary fibre is called non-starch
polysaccharide.
Fibre is the non digestible part of
food which passes through the
digestive system and keeps it
functioning properly.
The recommended amount of fibre
is 12-24g per day.
19. Name three foods that are high
in fibre.
20. Give two health reasons why it
is important to have enough fibre. *
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Dietary Reference Values
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DRVs are estimates of the amount of energy and
nutrients needed by different groups of healthy
people.
These were based on advice given by the
Committee of Medical Aspects of Food and Nutrition
Policy(COMA) in the 1990s
The picture shows the DRVs for this 18 year old girl.
Answers
21. Complete the list in the red boxes by matching
with these percentage needs. ( 35% / 39% / 11%) *
45g of protein
(a.) Starch ….%
of food energy
(b.) NME sugars …%
of food energy
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2110 kcal
of energy
12-24g of
dietary fibre
(c.) Fats less than
…% of food energy
Saturates less
than 11%
Plus vitamins and
minerals
Nutrient Requirements
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This diagram shows how the nutrient requirements of
the population of a country like the UK would look if
plotted on a scatter graph.
22. Explain what Reference Nutrient Intake means. *
Lower Reference
Nutrient Intake
Estimated Average
Requirement
Number of People
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Nutrient Requirement
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Reference
Nutrient Intake
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Recommended Daily Amounts
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Nutrition food labels do not refer to DRVs. (Dietary
Reference Values)
Most packaging only have recommended daily
amounts (RDA’s) or guideline daily amounts.
23. Why do nutritional food labels refer to
RDAs rather than DRVs? *
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Suggested Answers
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Return
1. By eating a varied and balanced diet.
2. They cannot be stored in the body as they dissolve in water and are
excreted as urine.
3. E and C.
4. Heart disease and cancer.
5. Calcium, potassium, chlorine, sodium.
6. Minerals we only need in minute amounts.
7. Breakfast cereals, white flour (calcium).
8. Dairy produce, white bread, fish with bones, green leafy vegetables.
9. Vitamin D.
10. Osteoporosis.
11. Non-haem.
12. By eating foods rich in vitamin C.
13. Tea, coffee, eggs.*
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Suggested Answers continued
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Return
14. (c.) High blood pressure.
15. (a.) 6 grams.
16. Eat less processed food, do not add salt in cooking or food on table, cut
down salty snacks, read food labels etc.
17. Dehydration is when water is lost from the body and is not replaced, we
become unwell.
18. Two or three litres or 8 watery drinks.
19. Wholemeal and whole-wheat bread and pasta, peas, beans, fruit etc.
20. Keeps digestive system healthy, lowers cholesterol, prevents
constipation, lowers risk of bowel disease and cancer, helps control weight.
21. (a.) starch = 39%, (b.) NME sugars = 11%, (c.) fats = less than 35%
22. It is the amount of nutrient required to meet the needs of 97% of the
population, for most it is higher than is needed.
23. Because food manufacturers are following the Food Labelling
Regulations 1984 and we continue doing this until these regulations are
changed. *
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