Nutrition Part 2 Flashcards Preview

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Flashcards in Nutrition Part 2 Deck (25)
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1
Q

What do water soluble vitamins include?

A

Vitamins B and C

2
Q

Describe water soluble vitamins?

A

They dissolve in water, do not accumulate in the body, daily intake is required and excesses are removed in urine

3
Q

What do fat soluble vitamins include?

A

Vitamins E, K, D and A

4
Q

Describe fat soluble vitamins?

A

They are stored in fat in the body, the body can produce its own and it can build up to toxic levels if taken in excess

5
Q

How many calories does 1g of carbohydrates contain?

A

4 calories

6
Q

How many calories does 1g of protein contain?

A

4 calories

7
Q

How many calories does 1g of fat contain?

A

9 calories

8
Q

How many calories does 1g of alcohol contain?

A

7 calories

9
Q

What are minerals important for and what provides all the minerals required?

A

Important for cells to work properly and a balanced diet provides all those required

10
Q

What are examples of minerals?

A

Iron, calcium, iodine, potassium and sodium

11
Q

What can deficiencies in minerals cause?

A

Major problems such as osteoporosis and amnesia

12
Q

What is the most important nutrient and how much of the human body does it make up?

A

Water, making up 60-80% of the human body

13
Q

What are the major food sources of water?

A

Vegetables, fruit and milk

14
Q

What does water assist with?

A

Transport of materials in the body, helping to regulate body temperature and breaking down food in the digestive system

15
Q

Describe the healthy eating pyramid from top to bottom?

A

Healthy fats- Milk/Yogurt/Cheese, Meat/Poultry/Fish/Eggs- Grains/Wheat/Oats- Vegetables/Fruits

16
Q

How will athletes modify their diet?

A

Depending on the energy demands of their sport

17
Q

What does the glycemic index do?

A

Ranks foods from 0-100 according to how much they raise blood sugar over a 2 hour period, compared to pure glucose

18
Q

What dies a GI score of 70 mean?

A

The food will raise blood sugar by 70% as much as pure glucose would in a 2 hour period

19
Q

What do low GI foods include?

A

Bread, pasta, muesli, grain and oats

20
Q

What do moderate GI foods include?

A

Rice, Peas, Candy Bars, Sweet Potatoes

21
Q

What do high GI foods include?

A

Potatoes, Rice Crackers, White Bread, Doughnuts

22
Q

What do low GI foods consumed prior to participating in endurance activities lead to?

A

Minimal change in blood glucose/insulin levels, which in turn leads to glycogen sparing

23
Q

What do moderate GI foods consumed during endurance activities do?

A

Increase carbohydrate availability and enhance performance

24
Q

What do high GI foods do?

A

Quickly replenish carbohydrate stores during recovery

25
Q

What is carbohydrate loading?

A

Consuming low to moderate GI foods 3-4 days prior to an endurance race and up to 3 hours prior to the race