Nutrition Flashcards
Define a healthy, balanced diet.
A healthy, balanced diet is a diet that provides the body with the right amount of nutrients, vitamins, and minerals needed for optimal health and well-being. It includes a variety of different foods from all the major food groups in appropriate proportions to meet the body’s daily nutritional needs.
What are micronutrients measured in?
Micronutrients are measured in milligrams (mg) or micrograms (mcg).
Write out the correct order and compare the weight of each unit: gram, microgram, kilogram, milligram.
- Kilogram (kg) | 1kg = 1000g
- Gram (g) | 1g = 1000mg
- Milligram (mg) | 1mg = 1000mcg
- Microgram (mcg)
Describe what a vegetarian diet is.
A vegetarian diet is a nutritional plan that excludes meat, poultry, fish, and seafood.
Explain the advantages of vegetarianism.
Reduced risk of chronic diseases: Vegetarian diets have been linked to a lower risk of chronic diseases like heart disease, type 2 diabetes, high blood pressure, and certain cancers.
Improved digestive health: Vegetarian diets are typically higher in fiber, which can improve digestive health and reduce the risk of constipation, diverticulitis, and other digestive disorders.
Weight management: Vegetarian diets tend to be lower in calories and higher in fiber than meat-based diets, which can help with weight management.
Environmental sustainability: Plant-based diets are more sustainable for the environment as they require fewer resources like water, land, and energy to produce than animal-based diets.
Explain the disadvantages of vegetarianism.
Nutrient deficiencies: Vegetarian diets may be low in certain nutrients like protein, iron, zinc, and vitamin B12, which can lead to deficiencies if not well-planned.
Limited food options: Depending on the type of vegetarian diet, it may be challenging to find vegetarian options when eating out or at social events.
Social challenges: Vegetarians may face social challenges in certain settings, like family gatherings or work events, where meat-based dishes are the norm.
Potential for unhealthy food choices: Vegetarian diets can include high amounts of processed foods and refined carbohydrates, which can be unhealthy if not balanced with nutrient-dense whole foods.
Define Basal Metabolic Rate.
Basal metabolic rate (BMR) is the minimum amount of energy or calories that the body needs to maintain basic functions while at rest, such as breathing, circulation, and organ function.
Explain the purpose of carbohydrate loading / glycogen supercompensation.
To increase the amount of glycogen stored in the muscles and liver, which can provide additional fuel during prolonged high-intensity exercise or endurance events. By increasing glycogen stores, athletes may be able to delay fatigue, improve endurance, and maintain performance during extended periods of exercise.
What are the stages of carbohydrate loading and how long do each last for?
- The Depletion Stage; the first three to four days.
- The Consumption Stage; the last three days.
Explain what the ‘Depletion Stage’ of carbohydrate loading entails.
During the depletion stage, athletes typically engage in high-intensity exercise, such as interval training or weightlifting, to deplete glycogen stores in the muscles. At the same time, athletes reduce their carbohydrate intake and consume a diet that is high in protein and fat to ensure that the body relies on these macronutrients for energy instead of glycogen.
Explain what the ‘Consumption Stage’ of carbohydrate loading entails.
During the consumption stage, athletes typically reduce their physical activity and increase their carbohydrate intake to allow for glycogen supercompensation in the muscles.
Describe the difference between glycogen compensation and glycogen supercompensation.
Glycogen compensation is the natural process of replenishing glycogen stores to pre-exercise levels, while glycogen supercompensation involves the intentional manipulation of glycogen stores to store more glycogen than the body typically would.
State what electrolytes are and outline their general functions.
Electrolytes are minerals that are dissolved in bodily fluids and carry an electric charge. They are essential for a wide range of physiological functions in the body, including regulating fluid balance, transmitting nerve impulses, maintaining proper pH balance, facilitating nutrient transport, and supporting proper kidney function.
Where is caffeine metabolised?
Caffeine is metabolised in the liver.
State the recommended dosage for caffeine.
Consuming up to 400mg per day is generally considered safe for most adults.
