Diet and nutrition Flashcards
(25 cards)
What is a balanced diet?
One that provides enough of all the food groups in the correct proportions, so there is an adequate intake of nutrients
Name the 7 food classes:
Carbohydrates, fats, proteins, vitamins, minerals, fibre, water
What is the function of carbohydrates?
They are a principal source of energy for both low intensity and high intensity exercise
What is the function of fats?
They are used for long duration, low intensity exercise
What is the function of proteins?
They are a minor source of energy and help with the repair and development of muscle tissue
What does too much saturated fat lead to?
Excessive weight gain, which will affect stamina, flexibility and lead to health problems (e.g. coronary heart disease, diabetes, high blood pressure)
Function of LDL:
They transport cholesterol in the blood to the tissues which can lead to fatty deposits developing in the arteries
Function of HDL:
They transport excess cholesterol in the blood back to the liver where it is broken down
What is the function of calcium?
Required for strong bones and teeth and also necessary for efficient nerve and muscle function
What is the function of sodium?
Helps regulate fluid levels in the body
What is the function of iron?
Helps in the formation of haemoglobin in red blood cells which helps transport oxygen
What is fibre?
Indigestible plant materials
Advantages of having fats in your diet:
Slow release energy source, contains fat soluble vitamins, insulation
Disadvantages of having fats in your diet:
Excess fat limits stamina, limits flexibility, excessive weight gain, risk of coronary heart disease
What is the function of fibre?
Aids digestion and slows down the time it takes the body to break down food
Fat soluble vitamins examples:
A,D,E and K
Water soluble vitamins examples:
B vitamins and C
Effects of dehydration on the body:
Reduced sweating, blood viscosity increases, muscle fatigue, headaches / dizziness, reduced sweating resulting in increase in body temp, increased heart rate, decreased reaction time
What is the function of water?
To transport nutrients, hormones and waste products around the body
Has a role in the regulation of body temperature
What is the function of vitamin C?
Protects cells and keeps them healthy, helps in the maintenance of bones and connective tissue
What is the function of vitamin D?
Has a role in the absorption of calcium, which keeps bones and teeth healthy
What is the function of vitamin B1?
Works with other B group vitamins to help break down and release energy from food, keeps the nervous system healthy
What is the function of vitamin B2?
Works with other B group vitamins to help break down and release energy from food, keeps the nervous system, skin and eyes healthy
What is the function of vitamin B6?
Helps form haemoglobin, helps the body to use and store energy from protein and carbohydrate in food
