Diet and nutrition Flashcards
(13 cards)
What is the definition of a balanced diet? And what are the 7 classes of food?
> A diet containing a variety of foods from each of the food groups so there is an adequate in take of nutrients.
Carbohydrates, Fats, Proteins, Vitamins, Minerals, Fibre, Water
There are two types of Carbohydrates. What are they? And how do they help the body?
1) Simple carbohydrate - found in fruits and are easily digested. Are also often found in processed foods and anything with refined sugar added.
2) Complex carbohydrates - found in nearly all plant based foods, and take longer for the body to digest. Most commonly found in bread, pasta, rice and vegetables.
> Carbohydrates are the principle store of energy used by the body especially anaerobic exercises.
> Carbohydrate in food is converted into glucose and enters the blood stream. This is stored in the muscles and liver as glycogen.
What is the first type of fat? And what does it do?
1) Saturated fats - found in both sweet and savoury foods. Too much of this can cause weight gain, which can lead to coronary heart disease, diabetes or high blood pressure. Can also lead to high cholesterol.
> Low density lipoprotein (LDL) - Fatty deposits in the arteries which can have a negative impact on blood flow.
> High density lipoprotein (HDL) - Takes cholesterol away from parts of the body to the liver.
What is the second type of fat? And what does it do?
2) Trans-fats - unsaturated fats that can be found in meat or dairy products but mainly in industrial process where hydrogen is added to liquid vegetable oils.
> Allows food to have a longer self life.
> Can lead to high levels of blood cholesterol. So we should consume no more that 5 grams per day.
How do proteins help the body?
> Proteins are a combination of many chemicals called amino acids.
They are important for muscle growth and repair to make hormones, enzymes and haemoglobin.
Minor source or energy mainly used by power athletes.
Found in meat, fish, dairy products.
What are the 2 different types of vitamins? And how do they help?
> Vitamins are essential nutrients that your body needs in small amounts in order to work properly.
1) Fat soluble vitamins (A, D, E and K) - Found in fat foods, dairy products, vegetable oils, eggs, liver and oily fish. Stores these in the liver and fatty tissues.
2) Water soluble vitamins (B and C) - Found in fruit, vegetables and dairy products. Not stored in the body so need to be taken daily. Excessive consumption will have no beneficial effect.
How do minerals help the body?
> Assit bodily functions.
Eg Calcium - helps for strong bones and teeth and iron helps form haemoglobin, which will enhance the transport of oxygen and therefore improve stamina levels.
Minerals are dissolved by the body as ions and are called electrolytes - can conduct electrical impulses in the body.
Minerals are found in meat, fish, eggs, dairy products, cereals, vegetables, fruit and nuts.
What do fibres do?
> Found in wholemeal bread, pasta, potatoes, nuts, seeds, fruit, vegetables and pulses.
Can slow down the time it takes the body to digest food, which results in a sustained slower release of energy.
Dietary fibres cause bulk in the small intestine to help prevent constipation and aid digestion.
How does water help the body?
> It transports nutrients, hormones and waste products around the body. It is the main component of many cells and helps to regulate the body temperature.
The evaporation of sweat helps you to cool down.
Dehydration can occur once the body starts to lose water during exercise.
- blood viscosity increases
- reduced sweat to prevent water loss
- muscle fatigue
- increased heart rate
- decreased performance/reaction time
There are 4 types of dietary supplements. The first is glycogen loading what is it? And who is it used by?
> A form of dietary manipulation to increase glycogen stores manipulation to increase glycogen stores over and above that which can normally be stored.
Used by endurance athletes (marathon runners)
They overload with carbohydrates right before their event so that they have more energy stored.
The second is creatine monohydrate. What is it and who is it used by?
> A compound the body can make naturally which supplies energy for muscular contraction.
Phosphocreatine is used to fuel the ATP-PC system which provides energy. Increasing the amount of creatine in the muscle will allow this energy system to last longer. It can also help improve recovery times.
Athletes in explosive events such as sprints or jumps are likely to experience the most benefit out of this.
The third is sodium bicarbonate. What is it and who would use it?
> It is an antacid and can increase the buffering capacity of the blood so it can neutralise the negative effects of lactic acid and hydrogen ions that are produced in the muscles during high intensity exercise.
Reduces the acidity in the muscles in order to delay fatigue. However, can result in diarrhoea.
Athletes in such as swimmers or rowers would use this.
The fourth is caffeine. What is it and who would use it?
> It is a stimulant so it can increase mental alertness and reduce fatigue.
Thought to improve the mobilisation of fatty acids in the body, thereby storing muscle glycogen stores.
Used by endurance athletes such as long distance running.
Found in coffee, tea, cola, chocolate, energy bars.
However, increased risk of dehydration, and anxiety.
