1.5 - Personal health and wellbeing Flashcards
Define a balanced diet
A diet which contains an optimal ration of nutrients
Name the three macro nutrients
Carbohydrates, protein and fat.
Name the three micro nutrients
Vitamins and minerals, water and fibre.
What do carbohydrates and fats do?
Carbohydrates and fat provide us with most of the energy we need
What is protein used for?
Building and repairing muscles
Which food source should most of our energy come from?
Most of our energy should come from carbohydrates. This type of energy is stored in our muscles and liver as glycogen. It can be quickly converted into glucose and provides us with energy.
Why do we need Calcium in our diet?
Calcium is vital to health, especially during growth in childhood and adolescence. It is important in the formation of bones and teeth, and helps to make the bones strong. It is also important for older people as it helps to maintain bone density which decreases with age.
Why do we need Iron in our diet?
Iron is essential because it is involved in the formation of red blood cells and is also important to haemoglobin and the oxygen carrying capacity of the blood. Without iron, the blood would not be able to carry oxygen around the body.
Why do we need water in our diet?
Water holds oxygen and is the main component of many cells. It transports nutrients, waste and hormones around the body and controls the distribution of electrolytes [body salts). It is essential to control body temperature.
Why do we need fibre in our diet?
Wholegrain cereals and bread provide insoluble fibre that bulks our food and helps to prevent constipation. Fruit and vegetables provide soluble fibre that helps to reduce blood cholesterol levels.
Why should you eat two to three hours before you intend to exercise?
When we eat we need blood to be directed to the digestive system to help to digest the food. When we exercise or compete, blood needs to be pumped to our working muscles to provide the oxygen they need to keep them going. This is known as blood shunting.
If we eat just before exercising or competing, the blood will be pumped to our muscles and so will not be available in the gut for digestion, which might cause us to have stomach cramps.
