Balanced diet Flashcards
What is a balanced diet?
Diet that contains adequate amounts of all necessary nutrients from all the food groups required for healthy growth. In the correct proportions
Why do we need the energy from our food?
It contains useful nutrients that nourish our bodies, healthy, growth
What does a balanced diet contain a balance of?
Proteins, carbohydrates, fats and lipids, dairy, fruits and vegetables, vitamins, minerals, fibre and water
Name the five food groups
- Carbohydrates/grains
- Dairy
- Meat/protein
- Fruit/vegetables
- Fats/oils (lipids)
Name examples of carbohydrates
Bread and cereal
Name examples of dairy
Milk, cheese and yoghurt
Name examples of meat
Beef, chicken, fish and beans
Name examples of fruit or vegetables
Carrots, corn and banana
Name examples of fats and oils
Peanuts, avocado, butyer
Is water a nutrient? Why is it important?
It is not a nutrient but it is essential for survival
Why is water important?
• Most of the body is water
• Chemical reactions take place in water
• Assists with digestion
• Acts as a solvent for nutrients, water and gas
Transports nutrients and waste products
Define solvent
Liquid in which substances are dissolved to form a solution
What are the sources of carbohydrates?
Sugars such as fruits and vegetables.
Starch such as bread, grains, pasta and rice
What are the functions of carbohydrates?
- Provides energy to the body
- Glucose is broken down during cellular respiration, which releases energy
- Almost all foods contain carbs
What are the sources of proteins?
- Meat such as fish, chicken, red meat
- Lentils and nuts
- Beans
- Dairy
What is the function of proteins?
- Builds up and repairs cells, which is used for growth
* Builds part of the cell membranes
What are the types of fats?
Saturated and unsaturated
What are saturated fats?
- It is animal based
- Solid at room temperature
- It is the worst type of fat
For examples bacon and butter
What is unsaturated fats?
- Plant based
- Liquid at room temperature
- Better type of fat
For example olive oil and sunflower oil
What is the role of fats?
- Forms part of the cell membrane
- Good source of stored energy
- Protects organs such as the eye and kidney
- Fat layer under the skin to insulate the body against cold
- Helps with absorption of fat soluble vitamins
What are vitamins?
Compounds that are needed in small amounts. Every vitamin has a different function
What is vitamin A?
Important for good eye sight
What are the sources of vitamin A?
Carrots, yellow rice, liver and butter
What is vitamin C?
Important for a healthy immune system
What are the sources of vitamin C?
Citrus fruit, tomatoes, guava, berries and green vegetables
What is vitamin E?
Acts as an antioxidant. It protects the cells
What are sources of vitamin E?
Spinach, egg, whole wheat bread and avocado
What are minerals?
Compounds needed in small amounts. every mineral has a different function. Calcium and iron
What is the importance of calcium?
- Builds up strong bones and teeth
- Assist with blood clotting
- working of heart muscle and nerves
What are the sources of calcium?
Milk, cheese, yoghurt, broccoli and spinach
What is the importance of iron?
- Required for the production of red blood cells
* Responsible for transportation of oxygen
What are the sources of iron?
Red meats, fish, poultry, raisins, legume and liver
What is a balanced plate?
What is fibre found in?
Found in fruits and vegetables (fresh) and some grains (whole wheat bread)
Why are herbivores able to digest fibre?
They have an additional stomach to digest it
What are the functions of fibre?
- Absorbs water to help move nutrients in the alimentary canal
- Adds bulk to contents helps in movement of food
- Prevents constipation
Why can’t the human body digest fibre?
Good your body cannot digest as the body does not have the means to digest it (stays whole)
