Nutrition test Flashcards
(31 cards)
What are fats
- one of the three essential macronutrients that your body needs to function
what are fats good for (7 reasons)
- Provides energy
- protecting organs
- supporting cell growth
- absorbing important vitamins like A, D, E, and K.
- brain health
- hormone production
- maintaining healthy skin.
Unsaturated fats (good)
healthiest type of fats and can help lower bad cholesterol (LDL) levels in your body, reducing the risk of heart disease.
support heart health, contribute to brain function, reduce
inflammation, and provide essential fatty acids like omega-3 and omega-6,
These fats are typically liquid at room temperature.
Examples of unsaturated fats
- Monounsaturated fats: Olive oil, avocado, peanut oil, and nuts like almonds
and cashews. - Polyunsaturated fats: Fatty fish (like salmon, tuna, and mackerel), sunflower
oil, and seeds such as flaxseeds and chia seeds.
Saturated fats to be limited
solid at room temperature and can raise your cholesterol
levels if consumed in large quantities. High cholesterol can clog arteries and increase the risk of heart disease.
consistently consuming too much
can lead to health problems such as high cholesterol, obesity, and cardiovascular diseases. The American Heart Association recommends that only 5-6% of your daily calories come from saturated fats.
examples of saturated fats
- Animal-based products like red meat (beef, lamb, pork), butter, full-fat dairy products (cheese, cream), and processed meats (bacon, sausages).
Certain plant-based oils, like coconut oil and palm oil, are also high in
saturated fats.
Trans fats (bad)
Trans fats are artificially created by a process called hydrogenation, which turns liquid oils into solids to improve shelf life and texture. These fats have been linked to numerous health issues, including increased bad
cholesterol (LDL), decreased good cholesterol (HDL), and a higher risk of heart disease, stroke, and diabetes.
trans fats examples
Processed foods like commercial baked goods (cakes, cookies, donuts),
margarine, microwave popcorn, and fried fast food.
○ Foods that contain “partially hydrogenated oils”
why does your body need fats
Energy: long-term,
sustained energy.
● Nutrient Absorption: Certain vitamins, like A, D, E, and K, are fat-soluble
● Cell Structure and Hormone Production: Fats help form the structure of every cell
in your body. They are also involved in the production of hormones, which regulate
functions like metabolism, growth, and mood.
● Brain Health: The brain is composed of nearly 60% fat.
how much fat should you eat
Total Fat Intake: Fats should make up 25-35% of your daily calories. Most of your fats should come from healthy unsaturated sources like nuts, seeds, olive oil, and fish.
● Saturated Fat: Limit saturated fat to less than 10% of your daily calories
● Trans Fat: Ideally, you should avoid trans fats altogether.
ways to eat fat
Use Olive Oil
● Snack on Nuts & Seeds:
● Add Avocados:
● Eat Fatty Fish:
at least twice a week.
● Avoid Processed Foods:
why is water important
Maintain the balance of body fluids
which increases energy,
● improves movement,
● assists with recovery and agility, thermoregulation
● aids in mental clarity and activity improve physical performance and reduce the risk of injuries
dehydration and signs
causes muscle fatigue which will compromise technique and therefore skill performance.
As athletes exercise, the core body temperature rises. In response, the body sweats to dissipate excess heat so it doesn’t overheat.
Staying hydrated replaces the water lost through sweating and is essential for maintaining
body temperature, helping to prevent cramps, heat exhaustion and heat stroke (which can be
lethal).
Tiredness or fatigue
● Decrease in physical performance
● Headache
● Irritability
● Thirst
● Nausea
● Dark coloured urine
how much water should we drink
Drink a litre of water in the 2 hours leading up to a practice or game.
● Keep fluids close by at training and on the pitch.
● Drink cool liquids rather than warm ones
● Avoid drinking large amounts of water in a short amount of time.
how to determine how much water
the type of activity
● the intensity of the activity
● environmental conditions
● the body size of the athlete
● the fitness of the athlete.
isotonic drinks
Isotonic drinks quickly replace fluids lost through sweating and supply a boost of
carbohydrate
why is protein important
Protein is an essential nutrient made up ofamino acids, which are the building blocks that help our cells, tissues, and organs
function properly. Protein is needed for growth, repair, and maintenance of our body’s structures. It also helps to produce enzymes and hormones that regulate various bodily
processes.
Protein is an essential nutrient that plays a crucial role in our body’s growth, repair, and
function.
foods with the best protein intake
lean meats, poultry,
fish, eggs, dairy products, legumes, nuts, seeds, beans, lentils, tofu, tempeh, and quinoa
protein intake is affected by
Your age
● Your activity level (type of training)
● Your health condition
● Gender
protein rec for athletes
Athletes,
require more protein than non-athletes to support muscle growth, repair, and recovery.
The recommended daily protein intake for athletes is typically 1.2 to 2.0 grams of
protein per kilogram of body weight, depending on the intensity and duration of their
training.
protein rec for non athletes
0.8 to
1.2 grams of protein per kilogram of body weight.
when protein intake is low
Insufficient protein can lead to muscle loss, weakened immune system, delayed wound
healing, and even cognitive impairment. Without enough protein, the body may also struggle to
maintain healthy skin, hair, and nails, fatigue, decreased energy, and difficulty concentrating.
what are carbs
They are one of the
three main macronutrients—the other two being proteins and fats—that give our bodies the
energy we need to stay active and healthy. When we eat carbs, our bodies convert them into glucose, a type of
sugar that powers our cells.
simple carbs and examples
Simple carbs are made up of one or two sugar molecules. They
are digested quickly, which is why they give us a fast burst of energy.
○ Examples: Table sugar (sucrose), fruit sugar (fructose), and dairy sugar
(lactose). Foods like candy, soda, and baked goods contain a lot of simple
carbs. The energy doesn’t last long, leading to a “sugar crash.
These carbs are often found in processed foods and sugary
snacks, providing little nutrition. They can cause your blood sugar to spike
quickly, leading to a crash and making you feel tired or hungry soon after
