Lesson 3 Flashcards
(34 cards)
refers to the food intake, which is the key to any
level of physical conditioning. It involves the nutrients that
get into the body through the regular three meals and snacks.
Nutrition
Why do we need to consume more than 40
different nutrients in order to maintain good health?
Because your body must have
the nutrients to stay operating at
peak levels, and they are only
available from food.
Because no single food source contains all the nutrients needed to
Eating a variety of foods from the 5
major food groups provides a range
of nutrients to the body
Promotes good health and can help
reduce the risk of diseases
substance in food that provides structural or functional components or energy to the body.
Nutrient
ones that cannot be synthesized by the body and, therefore, must be
supplied from foods.
Essential Nutrient
that provide calories or energy and are required in large
amounts to maintain body functions and carry out the activities of daily life.
Macronutrient
three broad classes of macronutrient:
proteins, carbohydrates and fats.
vitamins and minerals needed by the body in very small amounts.
MICRONUTRIENTS
three types of micronutrients:
water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.
also known as carbs, are vital at every stage of life. They’re the body’s primary source ofenergy and the brain’s preferred energy source.
Carbohydrates
used as fuel by your body’s cells, tissues, and organs.
Glucose
There are three main types of carbohydrates:
Sugars
Starches
Fiber
They are also called simple carbohydrates because they are in the most basic form.
Sugars
They are complex carbohydrates, which are made of lots of simple sugars strung together.
Starches
They may help prevent stomach or intestinal problems, such as constipation.
They may also help lower cholesterol and blood sugar.
Fiber
are part of every cell, tissue and organ in our bodies. They are constantly being broken down and replaced.
digested into amino acids that are later used to replace these proteins in our
bodies.
They are involved in metabolic, transport, and hormone systems and they make up enzymes that regulate metabolism.
Proteins
provide energy during endurance exercise, in between meals, and in times of starvation. They constitute an
essential component of cell membranes, insulate and act as a shock absorber for bones and organs.
Fats
Are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be derived from the food we eat.
VITAMINS AND MINERALS
Below are some guidelines that are conductive to lifelong weight and health maintenance:
- Eat balanced meals everyday.
- Follow a consistent eating pattern.
- Maintain your ideal weight.
- Eat low-calorie snacks and avoid junk foods.
- Cut down on high-fats food and eat more lean meats.
- Drink 6-8 glasses of fluids a day.
- Eat amidst a relaxed and pleasant atmosphere.
- Food supplement may be taken if necessary.
important to nerve function
Thiamine (Vitamin B1)
important for normal vision and skin health
Riboflavin (Vitamin B2)
important for nervous system, digestive system, and skin health
Niacin (Vitamin B3)
for protein metabolism, helps make red blood cell.
Pyridoxine (Vitamin B6)
Part of an enzyme needed for
making DNA and new cells,
especially red blood cells
Folic Acid
Part of an enzyme needed for
making new cells; important to
nerve function
Cobalamin (Vitamin B12)
