Balanced Diet Flashcards

(21 cards)

1
Q

Define balanced diet

A
  • diet containing all necessary food types in correct amounts and proportions to keep the body healthy
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2
Q

Components of healthy diet

A
  • protein
  • carbs
  • lipids
  • water
  • mineral ions
  • dietary fibre
  • vitamins
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3
Q

Function of proteins

A
  • for growth and repair
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4
Q

Function of carbs

A
  • for energy / respiration
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5
Q

Function of fibre

A
  • roughage for peristalsis
  • to prevent constipation
  • keep food moving
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6
Q

Function of water

A
  • solvent
  • prevents constipation
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7
Q

Function of lipids

A
  • for energy storage
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8
Q

Function of vitamin a

A
  • maintains healthy vision
  • maintains skin
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9
Q

Function of vitamin c

A
  • prevents scurvy
  • helps absorb iron
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10
Q

Function of vitamin d

A
  • helps absorb calcium
  • for strong bones and teeth
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11
Q

Function of iron ions

A
  • make haemoglobin
  • which binds to and carries oxygen
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12
Q

Function of calcium ions

A
  • strong bones and teeth
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13
Q

Sources of protein

A
  • red meat
  • fish
  • eggs
  • nuts
  • spinach
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14
Q

Sources of carbs

A
  • bread
  • rice
  • pasta
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15
Q

Sources of lipids

A
  • oils
  • nuts
  • butter
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16
Q

Sources of fibre

A
  • whole grains (rice + oats)
  • fruit + veg
17
Q

Sources of vitamin a

A
  • carrots
  • sweet potatoes
18
Q

Sources of vitamin c

A
  • citrus fruits
  • strawberries
19
Q

Sources of vitamin d

A
  • sunlight (mainly)
  • egg yolks
  • oil fish
20
Q

Sources of iron ions

A
  • red meat
  • spinach
21
Q

Sources of calcium

A
  • cheese
  • milk
  • yoghurt