component 7 Flashcards
what are the health risks of poor nutrition
in st, person can feel lethargic, fatigued, poor concentration/memory, via/min deficiency
name the illnesses due to a poor diet
- obesesity
- CHD
- type 2 diabetes
- cholesterol
- hypertension
- depression/stress
- osteoperosis
what is the diet food model
EAT WELL PLATE
what are the 8 main guidelines for healthily eating
- base all meals around starchy foods
- lots of fruit/veg
- eat more fish (2portions per week)
- less saturated fats/sugars
- less salt (no more than 6grams daily)
- active lifestyle
- lots of water (6-8glasses daily)
- dont skip breakie
what is the macronutrient calorie content for carbs?
4cals/gram
what is the macronutrient calorie content for protein
4cals/gram
what is the macronutrient calorie content for fats
9cals/gram
what is the macronutrient calorie content for alcohol
7cals/gram
what are the 5 nutrient groups
- carbs
- proteins
- fats
- vitamins
- minerals
what do carbs provide and do
provide body with fuel for energy
-brain dependant on glucose for fuel and muscles use glycogen so body stores small amounts of glycogen in liver/muscles
what are the 3 types nutrient from carbs
1-sugars (simple structure (glucose), found in fruit, juice, table sugar)
2-starches (complex structure (long chain of sacchorides) found in bread, pasta, rice, cereals, potatoes, veg)
3-fibre (indigestible, found in fruit, veg, whole grains, bran flakes (prevent constipation/bowel disease (insoluble fibre) soluble fibre lowers cholesterol)
what does protein provide and do
transports substances in the blood, allows for growth/repair at human tissue, aids recovery from heavy/intense exercise
-made up of amino acids (body uses 20!!!)
what are the 2 types of food that provide amino acids
1-animal sources (excellent form of protein (lots of amino acids) found in meat, poultry, fish, eggs)
2-plant sources (poorer source of protein, veg diet will need to have a variety of plant sources to be balanced, found in grains, cereals, nuts, beans, pulses)
what does fat provide and do
form component of all cell membranes/walls
- enables body to absorb soluble its (A,D,E,K)
- insulation under skin
- protects internal organs
- energy/energy storage
- increases % of brain / spinal cord
what are the 3 types of fat? and where there found
1- saturated (eg meat, eggs, dairy, coconut oil))
2-monounsaturated (eg meat, olive oil, avocados, peanut oil)
3-polyunsaturated (eg oily fish, sunflower seeds, flax seeds, sunflower oil, dietary fats)
what do vits/mins provide and do
vital for normal growth, repair, functioning of body
- diet rich in fruit/veg will be rich in its/mins
- brighter/deeper colours = higher overall nutrient content
what are the 2 types of vits/min sources
1-plant (fruit/ veg, nuts, whole grain/cereal (variety needed/colour ensures variety of vits/mins absorbed)
2-animal (meat, egg, dairy produce (provide its A,D,E,W and B6, B12, folic acid, zinc, iron, calcium)
why is hydration important
vital to allow reactions in body/transport to occur
-water=2/3 total body weight (healthy weight)
what is the amount of water needed dependant on
- environment temp.
- body temp.
- humidity
- physical activity
- respiration rate
1st sign of dehydration
THIRST!!! (body already dehydrated when this occurs )
what are other signs of dehydration
lightheadedness, lack of energy, dark urine
how much water should be consumed daily to remain hydrated/healthy
1.2-2L !!!
why does the body loose more than 1.2-2L of water during the day
some is ingested in food, sweated out due to daily routine (some water is replaced by aerobic energy production called metabolic water)
what is the recommended limit of caffeine to be consumed daily
300mg (6cups tea/coffee/2double espresso)
what makes up energy intake
food, drink,all sources for taking energy into the body
what makes up energy output
sources using energy (BMR, energy used at exercise/rest)
what is saturated fat good for?
cells/nervous system
what is monounsaturated fat good for?
protects body from disease
what is polyunsaturated fat good for?
needed for all/brain functioning
