Diet and nutrition Flashcards
(54 cards)
What is food?
Any substance consumed to provide energy and nutrients for the body’s growth, repair, and overall functioning.
It includes carbohydrates, proteins, fats, vitamins, minerals, and water.
What is diet?
The total food and drinks consumed by a person or animal over a period of time.
A diet can be balanced or unbalanced, depending on the variety and quality of nutrients it contains.
What is a nutrient?
A substance in food that the body needs for energy, growth, and maintaining health.
Nutrients are categorized into macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals).
What is nutrition?
The process by which the body takes in and uses nutrients from food to maintain health, support growth, and sustain life.
It involves digestion, absorption, metabolism, and excretion of food substances.
What does the eat well guide say?
eat less fat, salt or sugary foods
5 portions of fruit or veg a day
6-8 cups of fluid a day
base meals on starchy carbohydrates
choose wholegrain where possible
choose unsaturated oils and spreads where possible
What is low fat?
average man should have no more than 30g of saturated fat
women should have no more than 20g
children should have less saturated fat than adults
a low fat diet is not suitable for children under 5
What is low salt?
adults should consume no more than 6g per day
children should consume even less salt
How much sugar should a 4-6 year old consume?
no more than 19g per day
5 sugar cubes
How much sugar should a 6-10 year old consume?
no more than 24g per day
6 sugar cubes
How much sugar should a 11+ year old consume?
no more than 30g per day
7 sugar cubes
What is the recommended alcohol limit (AUDIT C)?
no more than 14 units per week for both men and women
- alcohol contains sugars and contributes to high caloric intake
What is the basal metabolic rate?
minimum amount of energy the body needs at rest to regulate and maintain life processes
measured by oxygen intake and carbon dioxide excretion
in kilocalories (kcal) or kilojoules (kJ)
What is body mass index?
measure used to determine if a person has a healthy weight
What are the 3 types of macronutrients?
protein
carbohydrates
fats
What are some sources of protein?
meat
fish
poultry
eggs
dairy
legumes
nuts
What is the function of protein?
formation of …
muscles,
bones,
blood,
enzymes,
hormones,
cell membranes,
regulates water/acid-base balance
What are some sources of carbohydrates?
grains
fruit
vegetables
What is the function of carbohydrates?
Supplies energy to …
brain cells,
nervous system,
blood,
and muscles during exercise.
What are some sources of saturated animal fats?
milk
cheese
butter
eggs
meat
oily fish
What are some sources of unsaturated vegetable fats?
margarine
vegetable oils
nuts
What is the function of fats?
Provides energy,
insulates and cushions organs,
assists vitamin absorption.
What are the 2 types of micronutrients?
vitamins
minerals
What are some sources of vitamins?
fruits
vegetables
grains
meat
dairy
What is the function of vitamins?
Promote chemical reactions in cells.
