Nutrition Flashcards
(27 cards)
Diet definition
Particular eating pattern
You need food too
🍎maintain life
🍎for growth and repair
🍎provide substances to regulate the processes of the body
🍎Cary our voluntary physical activity
Carbohydrates
🍞main source or energy production in the body
🍞complex carbs = potato, food made from cereal
🍞simple carbs = sugar, honey, jam.
🍞complex carbs naturally contain more vitamins, minerals, dietary fibre.
🍞55-60% food we eat should be carbohydrates
Fats
🍭secondary source for energy production 🍭vital for normal tissue functioning 🍭fat also an insulator and protects vital organs 🍭Saturated fats - fat on meat 🍭polyunsaturated - sunflower oil 🍭monounsaturated- olive oil 🍭25-30% food intake. 🍭no more than 10% Of saturated
Protein
💪🏼needed for growth and repair
💪🏼animal - meat, milk, cheese
💪🏼vegetable - peas, beans, nuts
💪🏼10-15% of your foot should be protein
Benefits of having a balanced healthy diet
🍒balanced energy input and output
🍒controls weight
🍒prevents disease and infection (improved function of immune system)
🍒reduces risk of chronic diseases eg cancer
🍒helps promote good mental function and enhances memory
🍒boosts energy and helps beat the effects of tiredness and fatigue
🍒enhances ability to concentrate and alter mood
Consequences of an unbalanced diet
🍒risk of chronic disease eg heart disease, stroke, diabetes
🍒unused energy stored as fat resulting in obesity
🍒vitamin and mineral deficiency
Vitamin A deficiency causes
Blindness
Vitamin C deficiency causes
Scurvy - results in dental problems
Vitamins
☀️functioning of muscles and nerves
☀️growth of body tissue
☀️release of energy from food
☀️all vits required by the body will be contained in a balanced, varied diet
What is vitamin B used for
Release of energy
What is vitamin C used for
Release of iron from food
What is vitamin D used for
Absorb calcium from food
Minerals
☀️Calcium- strength and rigidity to bones
☀️assist in many body functions
☀️phosphorus assist production ATP
☀️iron-involved with use oxygen found in haemoglobin in red blood cells
☀️sodium- in body fluids esp blood involved maintaining water balance
☀️mineral small quantities- trace elements eg zinc
☀️all required balanced, varied diet
Water
☀️main medium transporting nutrients
☀️removing waste
☀️regulating body temp
☀️adult die in one week with no water
☀️lose a lot through sweat
Dietary fibres
☀️can’t be digested
☀️essential as provides bulk to the faeces
☀️helps prevent constipation and other serious conditions
☀️food high in dietary fibres - complex carbohydrates
Factors that affect energy needs
Metabolism Age Body size Body composition Gender Physical activity levels Climate
Metabolism
Rate at which you process or burn up your food.
High- process your food quickly and effectively
Low- process your food less quickly and effectively
Less likely overweight if you have a high metabolism
When you exercise your metabolism rises. This means you burn more kcal. when you stop your metabolism remains high for a period of time, burn more at a faster rate even though you stopped exercising
Age- energy needs
More kcals as a teen in your youth spurt than you need as a senior citizen
Bodysize energy needs
Bigger - more kcals
Makes bigger females so need more
Body composition energy needs
More muscle - more kcal you burn up
Less muscle less kcal burn
Gender energy needs
Male 2500, 3500
Female 2000, 3000
Average - very active
Physical levels activity needs
More - morekcals
Climate
Cold yes
Generate heat to stay warm
Shiver
Not necessary warm place
