Nutrition Flashcards
(20 cards)
What are the three main food groups in the NZ Ideal Plate model?
50% vegetables, 25% protein, 25% carbohydrates.
What does the food pyramid promote?
A healthy variety and balance of food types.
What are vitamins?
Organic molecules from diet, needed in small amounts.
Name two fat-soluble vitamins.
A, D, E, K.
Name two water-soluble vitamins.
B group, C.
What are minerals?
Inorganic nutrients, some are electrolytes (e.g., Na, K, Ca).
What is an RDI?
Recommended Dietary Intake, meets needs of 97.5% of the population.
What is BMR?
Basal Metabolic Rate: energy used at rest.
Name a factor that increases BMR.
Fever, stress, higher body temp, male sex.
What is the estimated daily energy need for a 70kg man?
~11,000kJ.
What happens if energy intake exceeds energy usage?
Weight gain.
What happens if energy intake is less than usage?
Weight loss.
How much energy is in 1kg of body fat?
32,340kJ.
How much daily energy deficit is needed to lose 0.5kg per week?
~2300kJ.
What is obesity defined as by BMI?
BMI over 30.
Name two health risks of obesity.
Heart disease, diabetes, joint issues.
What happens in starvation?
Glycogen → fat → protein breakdown.
What is the energy value of alcohol?
High energy, but toxic to liver.
Why is alcohol a risk for malnutrition?
It replaces other nutrients but lacks essential vitamins/minerals.
Name two healthy eating guidelines.
Drink water first, limit sugar, salt, alcohol.
