Diet And Nutrition Flashcards
Recommended calorie intake and balanced diet percentages
Men - 2,550 calories per day
Women - 1,940 calories per day
• Approximately 55% carbohydrates
• Approximately 15% protein
• No more than 30% fats
- varied foods, including five portions of fruit and veg per day
What are carbohydrates
Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
What is protein
Amino acids essential for the growth and repair of cells and tissues
What are fats
Triglycerides which provide the body with fatty acids for energy production
What are vitamins and minerals
Essential organic and inorganic nutrients required for healthy body function
Define energy expenditure
The sum of basal metabolic rate, the thermic effect of food and the energy expended through physical activity
Define basal metabolic rate (BMR)
The minimum amount of energy required to sustain physiological function at rest, which can amount for as much as 75% of total energy expenditure
What is the thermic effect of food (TEF)
The energy required to eat, digest, absorb and use the food taken in, which accounts for a very small percentage of the total energy expenditure
What is physical activity energy expenditure
There total number of calories required to perform daily tasks, which can be estimated using MET values
What are metabolic equivalent (MET) values
The ratio of a performers working metabolic rate to their resting metabolic rate
What is energy intake
The total amount of energy from food and beverages consumed and measured in joules or calories
What is energy balance
The relationship between energy intake and energy expenditure
