Components of a Healthy & Balanced Diet Flashcards
Daily recommended calories
Men - 2550
Women - 1950
Daily balanced diet should contain
55% Carbs
15% Protein
30% Fats
Varied foods (5 portions of fruit/veg)
Carbohydrate definition
Sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
Role of Carbohydrates
- Glycogen and glucose provide fuel for anaerobic & aerobic energy production.
- Eat lots for high performers, but if excess, will convert into triglycerides.
- 2 hour store
3 types of carbs (saccharides)
Monosaccharides
Diasaccharides
Polysaccharides
Monosaccharides
Single sugar molecule such as glucose
Diasaccharides
Double sugar molecule such as lactose
Polysaccharides
Starchy chain such as brown rice
Where are carbs stored?
In the liver (largest store) and muscle (smaller store)
Sub-cutaneous meaning
Under the skin
(where human fat stores are)
Protein definition
Amino acids essential for the growth and repair of muscle cells and tissue
Role of Protein
- Found in most foods.
- Amino acids essential for the growth & repair of muscle cells and tissue.
- Make muscle proteins, haemoglobin, enzymes, antibodies, and collagen.
- Break down for anaerobic energy if no other fuel available.
- Athletes need more protein
(build new muscle cells & compensate for increased muscle breakdown during & after intense exercise)
Non-essential proteins
Made by the body
Essential proteins
Need to be ingested
Enzyme definition
Biological catalyst which increases the speed of chemical reactions
Fats definition
Triglycerides which provide the body with fatty acids for energy production
Role of Fats
- Insulate nerves.
- Form cell membranes.
- Cushion organs.
- Provide an energy store.
- Provide essential fatty acids.
- Provide fat-soluble vitamins (A, D & E).
- Can break down to provide anaerobic energy like carbs (but have 2x the energy yield).
Saturated Fatty Acids
Bad
Animal products
E.g. butter
Can be associated with heart disease
Unsaturated fatty acids
Good
Plant products
E.g. Avo or veg oil
Omega 3s
- Boost O2 delivery
- Improve endurance & recovery rates.
- Reduce inflammation & joint stiffness.
- E.g. fish oil
Vitamins & minerals definition
Essential organic and inorganic nutrients required for healthy body function.
Required in small quantities.
What is a type 1 Vitamins
Fat-soluble vitamins
- Stored in body
- Found in fatty foods & animal products (oils, eggs, dairy)
What are the 4 type 1 Vitamins
Vitamin A
- Antioxidant
- Important for eye health
- Cell and bone growth
Vitamin D
- Bone health
- Protects against cancer & heart disease
Vitamin E
- Antioxidant
- Skin, eye & immune system health
Vitamin K
- Blood clotting and bode health
What is a type 2 Vitamins
Water-soluble vitamins
- Not stored
- Require regular intake
- Found in fruit/veg, grains, dairy.
What are the 2 type 2 vitamins
Vitamin C
- Skin, bone, blood vessel, tendon, ligament & bone health
Vitamin B
- Break down of food
- Haemoglobin formation
- Skin, eye & nervous system health
Fibre
- Found in cereals, bread, beans, fruit/veg.
- Important for function of large intestine.
- High-fibre diet can reduce cholesterol, risk of diabetes & obesity.
Why is fibre a bulking agent?
Helps the body remove waste and aids digestion
Water
- Accounts for 2/3 of body weight.
- Allows chemical reactions
- Dissolves and moves substances around body
–> blood plasma is 90% water & carries glucose to respiring muscles. - Regulates temp
–> moves heat to skin surface for evaporation (sweating) - Essential for hydration
- Dehydration = decreased plasma volume & SV, and increased temp & HR.
