A Balance Diet (11.3) Flashcards
What is your basal metabolic rate?
The amount of energy you need just to stay alive,awake and comfortably warm .
What is the working energy?
The additional energy you need to move around, digest food and exercise.The amount also depends on how active you are.
Formula
Total energy=basal metabolic rate +working energy
*measured in kilojoules or kilocalories
1kj=4.18kc
What are the 3 factors affecting energy needs?
•your age-need more energy now that when you were little but after the age of 40 your metabolism will slow down and you will need to eat less or you will gain weight
•your sex-males need more energy than females of the same age
•your lifestyle -the more active you are,the more energy you need
What can your body use for energy?
Your body can use carbohydrates,fats and proteins for energy.
How much energy does 1gram of carbohydrates gives?
1gram of carbohydrates 17.1kj
How much energy does 1gram of protein gives you?
1 gram of protein gives 18.2kJ
How much energy does 1gram of fat gives?
1 gram of fat gives 38.9kJ
Is the extra food excreted?
No ,instead it is stored as fat.
What is also changed into fat and stored?
Fat and protein
What is also changed into fat and stored?
Fat and protein
What causes one to become obese?
If energy in is greater than energy out,the extra food is stored as fat and you’ll gain weight but if too much weight is gain you’ll become obese.
What causes your weight to not change ?
If energy in = energy out.
What causes one to become anorexic
If energy in is less than energy out ,your body will use up stored body fat for extra energy and you’ll grow slimmer but if too much body fat is use up you’ll become anorexic.
What do you need to become healthy?
A balanced diet
What is a balanced diet?
A diet that matches your energy needs and gives you the right mixtures of nutrients and fibre
What is processed food and why is fresh food better ?
Processed foods are ready to cook meals and it is better because they have no added salt or sugars and are filled vitamins,minerals and fibre.
List 5-6 guidelines
•if you have to lift your own body weight ,you shouldn’t require huge amounts of calories
•if you are doing long distance work then you have plenty of starchy carbohydrates-atleast 55% of intake
•no athlete needs to eat fatty foods .fat is made from excess carbohydrates
•by eating a balanced diet you will get enough fat(for long distance/extended time sports) enough carbohydrate(for anaerobic work),enough protein(for repairs and fore vitamins (to keep body healthy)
•eat plenty fresh fruits and vegetables for the vitamins and minerals
•drink plenty of water before,during and after exercise
