Balanced Diet Flashcards
The 7 classes of food
Carbohydrates, fats, protein, fibre, minerals, vitamins, water
Macronutrients
Carbohydrates, fats, protein
Micronutrients
minerals, vitamins, fibre
Types of Carbohydrate
Simple Carbohydrate - easily digested by the body and found in fruits, processed food and anything with refined sugar.
Complex Carbohydrates - take longer to digest and are found in plant based foods e.g. bread, pasta, rice, veg
Uses of Carbohydrates
Main source of energy used by the body for all levels of activity including high intensity - low duration. Converted into glucose which enters the blood and is stored as glycogen in muscles and liver.
Glycemic index
Ranks carbohydrates according to their affect on our blood glucose levels. Lower glycemic index = slower and sustained release of glucose into the blood, so blood glucose is maintained for longer. Should be eaten 3-4 hrs before activity (complex carbohydrates).
High glycemic index = faster release of glucose so should be eaten 1-2 hrs before activity (smoothies, cereal bar, fruit yogurt.
Glucose
Simple sugar and the major source of energy for the body’s cells.
Glycogen
The stored form of glucose found in the muscles and liver.
Saturated fat
Comes from animal sources and are solid at room temperature. Leads to weight gain - affects stamina, reduces flexibility, and lead to coronary heart disease, diabetes and high blood pressure. Leads to high cholesterol.
Cholesterol
A type of fat found in the blood.
LDL- transport cholesterol from the over to the blood and then from blood to tissues. - linked to increased risk of heart disease.
HDL- transports excess cholesterol from blood back to liver where it can be broken down. -Lower risk of developing heart disease.
Trans-fats
Type of unsaturated fat found in meat and dairy, or in industrial processes that add hydrogen to liquid vegetable oils - causing them to be solid at room temp.
Give food a longer shelf life. MAX 5g per day
Fats
Major source of energy in the body. Used for low intensity long duration activities (aerobic). NOT used for high intensity as they require oxygen to be broken down in beta oxidation, which is not available when using anaerobic systems.
- Carry fat-soluble vitamins A,D,E,K
Proteins
Combination of amino acids, important for muscle growth and repair to make enzymes, hormones and haemoglobin.
Minor source of energy, and used mainly by power athletes who have a greater need to repair and develop muscle tissue.
Provide more energy when glycogen and fat stores are low.
Amino acids
Used in all body cells to build proteins
What are Vitamins
Essentila nutrients that the body needs in small amounts in order to work properly.
2 Types of Vitamins
- Fat-soluble vitamins A,D,E,K - stored in the liver and fatty tissues for a later date ( found in fatty food, animal products, oily fish, eggs, liver).
- Water-soluble vitamins B and C - not stored in the body so must be taken daily (fruit, veg, dairy)
Vitamin C
Source: Green veg and fruit
Function: Protects cells, keeping them healthy. Maintain bones, teeth, gums, connective tissue e.g. ligaments.
Vitamin D
Source: Sunlight, Oily fish, Dairy
Function: Absorption of calcium which keeps teeth and bones healthy.
Vitamin B1 (Thiamin)
Source: Yeast, eggs, wholegrain, nuts, red meat, cereals
Functions: Works with other B vitamins to break down and release energy from food. Keeps nervous system healthy
Vitamin B2 (riboflavin)
Source: Dairy, liver, veg, eggs, cereals, fruit
Function: Works with other B vitamins to break down and release energy from food. Keeps skin, eyes and nervous system healthy.
Vitamin B6
Source: Meat, fish, eggs, bread, veg, cereals
Function: Helps form haemoglobin. Helps body use and store energy from protein and carbs in food.
B12 (folate)
Source: Red meat, dairy, fish
Function: Makes red blood cells and keeps the nervous system healthy. Releases energy from food.
Minerals
Assist in bodily functions.
Sources: meat, fish, eggs, dairy, cereals, veg, fruit and nuts.
Calcium - strong bones and teeth and efficient nerve and muscle function.
Iron - helps form haemoglobin in red blood cells which will enhance stamina
Sodium - helps regulate fluid levels in the body. Too much is linked to increased blood pressure causing stroke or heart attack.
Usually dissolved by body as ions and called ELECTROLYTES. Functions - 1) Facilitate transmission of nerve impulses. 2) enable effective muscle contraction
Electrolytes
Salts and minerals in the body which can conduct electrical impulses in the body
Fibre
Slows down time it takes to break down food meaning a more slow and sustained release of energy. Dietary fibre causes bulk in the small intestines helping prevent constipation and aiding digestion.
Water
60% of body weight.
Transports nutrients, hormones, and waste products around the body.
Main component of many cells and is important in regulating temperature (energy released as heat) - water cools and allows sweating which evaporated
Dehydration
Occurs when the body is losing more fluid than it is taking in.
Result of lack of water
- Increased blood viscosity - lower venous return, lower stroke volume so increased heart rate. - less blood to working muscles
- Reduced sweating to prevent further water loss - increase in core temperature - heat stroke
- Muscle fatigue and headaches
- Decreased reaction time and decreased decision making.
Good fluids to consume
- Water - rehydrate during the competition
- Lucozade Sport - boost glucose levels before competition
- Gatorade
Every Kg weight lost in exercise needs 1.5l of fluid consumed
