1.6 A balanced diet Flashcards
What type of nutrition advice should fitness professionals give and not give?
Should give general advice that follows government guidelines
Should not give prescription advice or recommend supplements
How much of our daily food should be fruit & veg?
1/3 - 5 portions
What common vegetable doesn’t count as part of the fruit & veg intake and why?
Potatoes because they count as a starch
How many ml a day are fruit juice and smoothies limited to and why?
150ml because of their high sugar content
How much of our daily food intake should be (wholegrain if possible) starchy carbohydrates?
1/3
How much of our daily food intake should be protein?
1/6
How many portions of fish should we eat per week?
2, one of which is oily
Which foods should be consumed in small amounts? (x3)
- Dairy and dairy alternatives
- Oils and spreads
- Sugar
How many glasses of water should we drink per day?
6-8
What are the 6 components of a balanced diet?
- Carbs
- Fat
- Protein
- Vitamins
- Minerals
- Water
What should the balance of carbs, fat and protein be in our daily diet?
50-55% carbs
30-35% fat
10-15% protein
What are the 3 roles of carbs?
- Energy provision
- Gut function
- Dietary fibre
What are the 6 roles of fat?
- Energy provision
- Protection of the internal organs
- Insulation from the cold
- Insulation of nerve fibres
- Storage of fat-soluble vitamins
- Oestrogen production
What are the 4 roles of protein?
- Growth and repair of body tissues
- Enzyme production
- Hormone formation
- Energy when carb stores are low
Which is the only vitamin that the body can produce?
Vitamin D
How should vitamins and minerals be obtained?
Through diet
What are the 2 types of vitamins?
- Fat-soluble
- Water-soluble
What are the 4 fat-soluble vitamins?
- A
- D
- E
- K
What are the 9 water-soluble vitamins?
- B1
- B2
- B6
- B12
- C
- Biotin
- Folacin
- Niacin
- Pantothenic
What are RNIs?
Reference Nutrient Intakes
What is the role of vitamins?
They serve as links to help regulate the metabolic reactions involved in the release of energy
How many minerals are required by the body?
22
What are the 2 sources of minerals?
- Plants
- Animals
What are the 3 main roles of minerals in the body?
- Structural - in the bones and teeth
- Functional - heart rhythm, nerve conduction, muscle contraction
- Regulatory - in enzymes and hormones
What are the 2 roles of water in the body?
- Gives structure and form to the body
- Temperature regulation
What does water intake depend on? (x2)
- The type, intensity and duration of exercise
- Environmental conditions
