Balanced diet Flashcards
Energy in food comes in 3 main forms known as Macro nutrients. What are these 3 main forms?
Carbohydrates
Proteins
Fats
What are the 2 forms of carbohydrates?
Simple carbohydrates
Complex carbohydrates
What are the 7 factors of a balanced diet?
Carbohydrates Proteins Fats Water Fibre Vitamins Minerals
What are simple carbohydrates (what are they found in)?
Simple carbohydrates provide alot of energy for immediate use. They are sugars, found in fruit and vegetables and refined sugars, found in biscuits, cakes and chocolate.
What are complex carbohydrates (what are they found in)?
Complex carbohydrates are a good source of energy, providing a slow, long release of energy. They are starches found in natural foods such as; bananas, brown rice, wholemeal bread, nuts and potatoes. These should form 50% of our diet
What foods contain carbohydrates?
Fruit Bread Biscuits Rice Breakfast cereals Pasta Root vegetables Potatoes
What foods are fats found in?
Butter Margarine Cooking oil Meat Sausages Bacon Cakes Cream Cheese (30% of our daily intake)
What foods contain protein?
Meat Eggs Fish Chick peas Lentils Nuts
What do micro nutrients (vitamins) do?
Release energy from food
Repair growth of tissues
Resist infection and disease
Regulate chemical reactions in the body
Types of vitamins (and what they are found in)
Vitamin A Milk,eggs,cheese,liver carrots.
Vitamin C Fruit (especially citrus) and vegetables
Vitamin B1 Whole grain foods, nuts and meat
Vitamin D Milk, fish, liver, eggs and sunshine
Vitamin E Vegetable oil, wholemeal bread and cereals
Types of vitamins (what they are for)
Vitamin A Eyesight and healthy skin
Vitamin C Healthy bones,teath and gums, aids healing and fighting infection
Vitamin B1 To release carbohydrates
Vitamin D Absorbing calcium (healthy bones)
Vitamin E Growth and development
What are minerals found in (and what they do)
Calcium Vegetables and dairy products.
For keeping bones and teeth hard
Iron Red meat, liver, beans, lentils and green vegetables
For making blood and preventing tiredness
What is fibre for (2 types)?
Fibre is for aiding the digestive system, and is found as soluble and insoluble
