Balanced Diet Flashcards
(21 cards)
Define balanced diet
- diet containing all necessary food types in correct amounts and proportions to keep the body healthy
Components of healthy diet
- protein
- carbs
- lipids
- water
- mineral ions
- dietary fibre
- vitamins
Function of proteins
- for growth and repair
Function of carbs
- for energy / respiration
Function of fibre
- roughage for peristalsis
- to prevent constipation
- keep food moving
Function of water
- solvent
- prevents constipation
Function of lipids
- for energy storage
Function of vitamin a
- maintains healthy vision
- maintains skin
Function of vitamin c
- prevents scurvy
- helps absorb iron
Function of vitamin d
- helps absorb calcium
- for strong bones and teeth
Function of iron ions
- make haemoglobin
- which binds to and carries oxygen
Function of calcium ions
- strong bones and teeth
Sources of protein
- red meat
- fish
- eggs
- nuts
- spinach
Sources of carbs
- bread
- rice
- pasta
Sources of lipids
- oils
- nuts
- butter
Sources of fibre
- whole grains (rice + oats)
- fruit + veg
Sources of vitamin a
- carrots
- sweet potatoes
Sources of vitamin c
- citrus fruits
- strawberries
Sources of vitamin d
- sunlight (mainly)
- egg yolks
- oil fish
Sources of iron ions
- red meat
- spinach
Sources of calcium
- cheese
- milk
- yoghurt