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Diet Flashcards

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1
Q

Nutritional intake

A

Is the amount and mixture of foods containing the essential nutrients that you need

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2
Q

You need to nutrition in order to

A
  1. Maintain life
  2. Support growth and repair
  3. Provide substances to regulate the body
  4. Take part in physical activity
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3
Q

What is a balanced, healthy nutritional plan

A

A plan that gets the balance right between energy intake and energy expenditure

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4
Q

Positive energy balance

A

When your energy intake is greater than your energy expenditure, your body weight increases

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5
Q

Negative energy balance

A

If your energy intake is less than your energy expenditure, your body weight will decrease

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6
Q

Equal energy balance

A

When your energy intake equals your energy expenditure so your body weight will stay constant

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7
Q

The eatwell guide shows

A

How much of what we eat overall should come from each food group to achieve a healthy, balanced diet

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8
Q

5 groups in the eatwell guide

A
  1. Potato, bread, rice, pasta and other starchy carbohydrates
  2. Fruit and vegetables
  3. Dairy and alternatives
  4. Beans, pulses, fish, egg, meat and other proteins
  5. Oils and spreads
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9
Q

How much of your diet should consist of carbs, fats and protein

A
  • carbs: 50-60%
  • fats:25-30%
  • protein: 10-15%
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10
Q

The eat well guide helps us to:

A

-learn and understand how to apply the guidance to individuals and their circumstances eg. 5-year-old children should eat the same food as the rest of the family but in smaller quantities
-Learn and understand the different types of food and drinks we should consume to have a healthy balance diet

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11
Q

The Eat well guide advises us to consume

A
  1. 5 portions of a variety of fruit and vegetables per day
  2. 1 portion of starchy foods with every meal
  3. 3 Portions of lower fat dairy foods per day
  4. 2 portions of Fish per week along with other proteins
  5. Small amounts of fruit and spreads
  6. Minimal amount fatty and sugary food
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12
Q

Benefits of having a balanced diet

A
  1. Weight control: awareness of what you eat and what you need
  2. Stronger immune system: protect you from disease and illness 
    3.Less chance of chronic disease: such as cancer, hypertension, diabetes and heart disease
  3. Improve cognition and memory: better retaining information and better academic ability
  4. Positive mood
  5. More energy: this will delay the effects of tiredness and fatigue
  6. Improves concentration
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13
Q

What is Atheroma

A

Build up of fatty tissues

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14
Q

Consequences of poor nutrition

A
  1. you will become overweight or obese which lead to health problems
  2. if you eat too few calories you will become underweight causing health issues like anorexia
  3. vitamin deficiencies can lead to issues like scurvy or night blindness
  4. mineral deficiency is can lead to issues of anaemia or osteoporosis
  5. drinking very little water can lead to dehydration if this is prolonged it can lead to arthritis UTIs or kidney stones
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15
Q

What are the seven food groups

A

1.Carbohydrates
2. fats
3. proteins
4. vitamins
5. minerals
6. Dietary fibre
7. water

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16
Q

Carbohydrates can be split into two groups

A
  1. Complex (🥔)
  2. Simple (🍯)
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17
Q

Give an example of a complex carbohydrate and a simple carbohydrate

A
  1. Simple- sugar, jam, honey
  2. Complex- potatoes and foods made from cereals like whole meal bread and porridge
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18
Q

Why is it better to eat complex carbohydrates

A

Because these naturally contain more vitamins, minerals and dietary fibre. complex carbohydrates release sugar into your system a lot slower providing us with energy

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19
Q

Why are carbohydrates important

A

They give us the energy we need for working muscles

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20
Q

Where is glycogen stored and why

A

Liver- it’s central
Muscles- that’s where it’s used

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21
Q

Hydroglycaemic

A

Low blood sugar

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22
Q

Who uses carbohydrate loading

A

Endurance athletes

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23
Q

Describe carbohydrate loading

A

Seven days before event- energy stores are completely depleted as training intensity peaks
- 6-4 days before- athletes stick to low carbohydrate, high protein diet keeping glycogen stores low
- 3 to 1 days before- athletes swap to carbohydrate rich diet to build up glycogen stores again
-night before- athletes often have a large carbohydrate rich meal sometimes referred to as a pasta party

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24
Q

Fats can be split into three carrots

A
  1. Saturated- bad
  2. Unsaturated- good
  3. Trans- very bad
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25
Fats have _______ more energy than carbs
4x
26
Examples of saturated, unsaturated and trans fats
1. Saturated- full fat dairy products and fatty animal proteins 2. Unsaturated- avocados, salmon, walnuts 3. Trans- fired food, crisps and sweets
27
Why are fats important
They are your secondary source for energy production although they release energy much more slowly than carbohydrates - they are main source of energy when we are resting or asleep - they keep the skin and condition -they help to insulate the body - protect vital organs
28
What are the two types of Cholesterol 
Hdl- good. Saturated LDL- bad. Unsaturated & trans
29
Proteins can be split into two groups what are these called
Animal protein Vegetable protein
30
Why is protein important
They are needed for growth and repair of the body
31
What are proteins broken down by
Amino acids
32
What are the two types of amino acids
1. Non-essential amino acids- for a body to function properly we need 21 different amino acids, we can make 13 of these which, are called non-essential amino acids 2. Essential amino acids- there a 8 amino acids that we cannot make so we have to get this from out food. They’re found in both animal and plant foods
33
What are vitamins
They are organic compounds that people need in small quantities
34
Vitamins can be split into two groups
1. water soluble 2. fat soluble
35
Give examples of water soluble vitamins
Vitamin B and C
36
Give examples of fat soluble vitamins
Vitamins A, D, E and K
37
Can we make minerals
No
38
Where do we get minerals from
Our food
39
Where do we get calcium
Milk, sardines and salmon with bones, vegetables and beans
40
Where do we get iodine from
Iodise salt salt water fish milk
41
Where do we get iron from
Spinach dark green vegetables liver red meat beats peas and nuts
42
Where do we get potassium from
Bananas dried fruit Meat vegetables sunflower seeds
43
Where do we get sodium from
Table salt soy sauce preserved meats crisps Canned food
44
Why are minerals important
Minerals all have their own function in helping the body to work well They assist in many vital body functions
45
What does calcium do
Strengthens bones helps blood to clot strengthens muscles
46
What does iodine do
helps the thyroid gland to promote normal growth and energy production
47
What does iron do
Aids production of red blood cells create skin skin tone Prevents fatigue helps assistance to a disease
48
What does potassium do
Aids muscle contraction promotes healthy skin maintains normal blood pressure
49
What does sodium do
Maintains body fluid levels aids muscle contraction
50
What is dietary fibre
The part of the food that cannot be digested - it is also known as roughage and it does not contain any nutrients
51
Where is fibre found
Outside of seeds In vegetables In fruit and nuts
52
Why is fibre important
Add spoke to your food and helps the movement of digestive system and prevents constipation
53
How can the body lose water
 sweating
54
How much of our body weight is water
2/3
55
Why is water important
It carries nutrients blood cells and waste products around the body helps regulate body temperature by absorbing heat 
56
How do you workout how much water you should drink a day
Defined your body weight in KG by 25
57
Factors that determine/affect energy needs
1.basal metabolic rate (BMR)- This is the amount of energy we need to keep alive and healthy and keep our body systems going Two door physical activity levels in (PAL) – this is the energy we need for additional activities
58
How do you workout or total energy needs
BMR + PAL = total energy needs
59
How do we work out or BMR
For men: 10 W + 6.25H- 5A + 5 For women: 10W + 6.25H -5A
60
What is metabolism
The rate at which you burn up your food
61
Factors that influence the number of kilocalories that you need on a daily basis
Metabolism age gender body size body composition activity levels climate
62
How does your age in France the number of kilocalories that you need
You need more Kelly colours as a teenager an adult because of growth spurts
63
What is your gender influence them out of kilocalories that you need
The average male needs 2500kcal Per day on the average woman 2000 kcal per day this can rise due to activity levels
64
How does your body size influence the amount of kilocalories you need
The bigger your body on the Moor kilocalories you need to keep it going
65
How does how does your body composition Influence the number of kilocalories that you need 
Muscles burn kilocalories when they work to move the body external body fat is dead weight that’s has to be carried around putting extra strain on the muscles to move the body
66
How did your activity levels influence the number of kilocalories that you need
The more physically active you’re the more kilocalories you need
67
How does the climate influence the number of kilocalories that you need
In cold climates more calories are needed to generate heat stay warm in hot climates the body requires fewer calories
68
What must all pre-packed foods include
Use buy best before display until sell by health claims low-fat No added sugar unsweetened

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