Diet and nutrition - Healthy diet Flashcards
Macronutrients
carbohydrates, fat and protein.
Carbohydrates
- energy production and cell division
- stored in the body in the for of GLYCOGEN in the liver and muscle cells.
- glycogen then broken into glucose which provides duel for aerobic and anaerobic energy
Simple carbohydrates
1 sugar = monosaccharides = fructose and galactose
2 sugars = disaccharide = sucrose, lactose and maltose.
Complex carbohydrates
3 or more sugars = polysaccharides = beans, lentils and potatoes.
Protein
- broke down into amino acids and are essential foe growth and repair.
- 21 in total
12 are created naturally by the body
9 are required from our diet ‘‘essential amino acids’’
Fats
helps the body absorb certain vitamins, give protection and energy sources.
- used for aerobic respiration
Unsaturated fats
healthier form of fat found in nuts, avocados, oils.
Saturated fats
- found in foods from animal sources like meat and dairy.
Micronutrients
- help to provide the building blocks to cell regeneration and catalysts to metabolisms in the body.
Minerals
- essential inorganic nutrients required in small quantities to maintain healthy bodily functions
- help with effective nerve transmission
- creation of enzymes
Vitamins
Fat soluble = eggs, oils, animal products (A,D,E,K)
Water soluble = fruit veg ( C and B)
Fibre
aids with the health and function of the intestines.
Eat well plate
33% fruit and veg
33% bread pasta and rice
14% milk and dairy
8% sugary foods
12% meat, fish eggs and beans