!!! Diet

Question 1

What is the daily recommended consumption of calories for men and women?

Answer 1

The daily recommended consumption of calories:
Men = 2,550 Kcals
Women = 1,940 Kcals

Question 2

What is the composition of a healthy diet?

Answer 2

The composition of a healthy diet:
55%- carbohydrates
30%- fats
15%- proteins

Question 3

What should a healthy diet also contain?

Answer 3

A healthy diet should also contain:

• Variety of foods
• Five portions of fruit and vegetables per day
• Less than 5% of sugar

Question 4

What are carbohydrates and what do they do?

Answer 4

(5)

1. CHOs are vital for energy production.
2. CHOs are the preferred fuel for exercise, accounting 75% of energy production.
3. CHO’s include:
   - Starches e.g. rice, which are stored as glycogen in muscles.
   - Sugars e.g. fruit, which circulate in blood stream as glucose.
4. This glycogen and glucose provide energy for aerobic and aerobic performers.
5. Surplus glucose, e.g. high sugar diet, will be converted into triglycerides and stored in the body as fat.

Question 5

What are fats and what do they do?

Answer 5

1. Fats are triglycerides that provide the body with fatty acids.
2. Fats are required to insulate nerves, form cell membranes and cushion organs.
3. Fats provide energy, they can be broken down for aerobic energy and have double the yield of CHOs.

Question 6

What is protein and what does it do?

Answer 6

(5) Protein is used for:
- Growth and repair of tissues and cells.
- Making muscle proteins (increasing muscle size).
- Making haemoglobin.
- Making enzymes, antibodies and collagen.
- Fuel when CHO’s and fats are depleted.

Question 7

What are saturated and unsaturated fats?

Answer 7

1. Saturated fats:
   - Solid at room temperature.
   - Mainly found in animal products.
   - Associated with heart disease.
   - E.g. butter, bacon.
2. Unsaturated fats:
   - Liquid at room temperature.
   - Helps lower cholesterol.
   - E.g. sunflower, olive oil and fish oil.

Question 8

What vitamins and minerals?

Answer 8

(2)

1. Vitamins and minerals are essential organic and inorganic nutrients required to maintain healthy body functions.
2. They can be used in adequate quantities through a balanced diet.

Question 9

What do minerals/vitamins do?

Answer 9

Vitamins:

1. Calcium,, essential for bone health, muscle contraction and nerve transmission.
2. Iron,, formation of haemoglobin, enzyme ratio and the immune system.
3. Vitamin C,, essential for skin, blood vessels and soft tissues.
4. Vitamin D,, bone health, protection against cancer and heart disease.

Question 10

What are the 2 types of vitamins?

Answer 10

1. Fat-Soluble Vitamins
   (Vitamins A and D)
2. Water-Soluble Vitamins
   (Vitamins C and B)

Question 11

What is fibre?

Answer 11

1. Fibre is essential for the function of the large intestine.
2. Found in cereals, bread, vegetables etc.
3. Adequate fluid intake allows fibre to work properly and provide bulk in the bowel.

Question 12

What is water?

Answer 12

1. Water is essential for hydration before, during and after exercise.
2. 2/3 of the body weight is water.
3. Dehydration can result in decreased plasma volume, decreased stroke volume and increased temperature and heart rate.