Balanced diet Flashcards
What are the 7 parts of a balanced diet ?
- Carbohydrates
- Proteins
- Fats
- Minerals
- Fibres
- Vitamins
- Water
Why are balanced diets needed ?
Helps maintain optimum health, weight, energy levels.
This ensures optimum performance in sports
What are carbohydrates ?
There are 2 types:
Simple: Found in fruits, they are easily digested. This includes anything with refined sugar
Complex: Plant based foods, takes long to digest (e.g bread, pasta, rice)
What is the glycemic index ?
This ranks carbs according to their effect on our blood glucose levels.
E.g:
Red = Rapid releasing, high glucose levels needed 3-4 hours before exercise (Jasmine Rice)
Green = Slow releasing, low glucose levels, needed 1-2 hours before exercise (Chick peas)
What are proteins ?
- The are made from amino acids
- They help growth and repair, making enzymes, making hormones, making haemoglobins
- They are a minor source of energy
- Power athletes mainly use these
- E.g Meat, fish and eggs
What are saturated fats ?
They are fats that can lead to:
- weight gain
- poor stamina
- poor flexibility
- diabetes
Too much saturated fat can increase cholesterol levels.
Cholesterol is predominantly in the liver and is carried in to different forms by blood:
Low density Lipoproteins: Bad, leads to poor blood-flow as fats deposit in the arteries
High density lipoproteins: Good, helps remove cholesterol to the liver to be disposed
What are Trans fats ?
- bad, unsaturated fats
- an industrial process
- they add hydrogen which gives things a longer shelf life
- causes high cholesterol
- found in meats and dairy
What are fats benefits ?
- Unsaturated dats are the best sort
- They are a major energy source
- They are used for aerobic and low intensity exercise
- Fats can only be broken down by oxygen (aren’t used for high intensity exercise)
What are vitamins ?
Essential nutrients that your body needs in small amounts to work properly
What are the two types of vitamins ?
Fat soluble vitamins (A, D, E, K):
These vitamins are found in fatty foods and animal products such as dairy, milk, oils, eggs etc. The body stores them in the liver and fatty tissues to use at a later date.
Water soluble vitamins (b and c)
These are found in a wide range of foods such as fruit, vegetables and dairy products. They aren’t stored in the body so need to be taken daily.
What are the 4 types of vitamin B and what foods do we get them from ?
B1 = Eggs, liver, red meat
B2 = Eggs, liver, cereal
B6 = Eggs, cereals
B12 = red meat, dairy and fish
What are the functions of the four types of vitamin b ?
B1 = breakdown and release of energy from food , keeps the nervous system healthy
B2 = breakdown and release of energy from food, keeps the skin, eyes and the nervous system healthy
B6 = Helps to store energy from protein and carbs, forms haemoglobins
B12 = Makes red blood cells, releases energy from food
They are all fat soluble vitamins
What is vitamin C’s function and source ?
Source = Green vegetables and fruit.
Function = Protects cells and keeps them healthy, helps maintenance of bones, teeth gums and connective tissue
What is vitamin d’s source and function ?
Source = made by our body under the skin when exposed to sunlight. Can come from oily fish and dairy produce
Function = Has a role in absorption of calcium, keeps the bones and teeth healthy
What is a mineral ?
- Minerals assist in bodily functions
- Calcium helps for strong bones
- iron helps form haemoglobins
- Minerals are dissolved by the body as ions and are called electrolytes
- they help facilitate the transmission of nerve impulses and enable muscle contraction, both important when exercising.
- You can get minerals from dairy, cereal, meat, eggs
