Diet (1.2)

Question 1

daily recommended calories men/women

Answer 1

men - 2,550
women - 1,940
athletes require more

Question 2

macro nutrients (2)

Answer 2

nutrients required in large amounts

e.g carbohydrates, fats, protein

Question 3

carbohydrates

Answer 3

.essential for energy production
.stored in form of glycogen in the liver + muscle sarcoplasm
.simple + complex

Question 4

simple carbohydrates

Answer 4

contain 1 or 2 sugars
monosaccharides / disaccharides
e.g sweets, fizzy drinks, table sugar

Question 5

monosaccharides

Answer 5

contain 1 sugar
fructose - found in fruits
galactose - found in milk

Question 6

disaccharides

Answer 6

contain 2 sugars
sucrose - table sugar
lactose - dairy

Question 7

complex carbohydrates

Answer 7

'starchy foods'
3 or more sugars - polysaccharides
beans
lentils
potatoes
cereals

Question 8

proteins

Answer 8

.milk, eggs, meat, soya
.broken down into amino acids - essential for growth/repair
.21 total 
.12 created by body naturally
.9 from our diet

Question 9

fats

Answer 9

.small amount is a source of essential fatty acids
.high in energy - used for aerobic respiration in certain situations
.saturated or unsaturated

Question 10

unsaturated fats

Answer 10

healthier
nuts, avocados, oils, some fish
can be liquid at room temp (olive oil, fish oil, sunflower oil)

Question 11

saturated fats

Answer 11

unhealthy
dairy, chocolate, pastries
typically solid at room temp

Question 12

micro nutrients

Answer 12

nutrients required in small amounts

vitamin and minerals

Question 13

minerals

Answer 13

essential to maintain bodily functions
e.g zinc, magnesium, iron, calcium
found in meat, cereals, pulses, nuts

Question 14

vitamins

Answer 14

.essential for maintaining natural bodily functions

.fat soluble vs water soluble

Question 15

fat soluble

Answer 15

can be stored in body
eggs, veg oil, animal products
vitamins D,E,K,A

Question 16

water soluble

Answer 16

fruit, veg, grains, milk
cant be stored in body so require regular intake
vitamins C, B

Question 17

Water

Answer 17

vital for body functions
regulates temp, transports oxygen/vits/mins/glucose
60-70% of body is water

Question 18

Fibre

Answer 18

aids with health/function of intestines
found in cereals, fruit, veg
regulates levels of cholesterol in blood

Question 19

Eat well Plate

Answer 19

outlines % of each food category that leads to healthy, balanced diet

Question 20

Eat well plate %

Answer 20

33% fruit/veg
33% CHO
14% milk/dairy
12% protein
8% sugary/fatty

Question 21

balanced diet

Answer 21

55% CHO
30% fat
10% protein
include foods from '5 a day' for vits/mins
water

Question 22

device used to measure energy values of food

and

energy values of: CHO, protein, fat

Answer 22

use a bomb calorimeter
1g carbohydrate = 4kcals
1g protein = 4kcals
1g fat = 9kcals

Question 23

calorie def

Answer 23

amount of energy/heat needed to raise temp of 1g of water by 1 degree celcius

Question 24

basal metabolic rate

Answer 24

lowest rate of energy needed to sustain body’s essential physiological functions

Question 25

resting metabolic rate

Answer 25

lowest rate of energy needed to sustain body’s essential functions (not including sleep)

Question 26

metabolic equivalent tasks (METS)

Answer 26

.calculation of energy expenditure of a physical activity

.ml o2/kg/min

Question 27

thermic effect

Answer 27

energy used in process of digestion (eating, absorbing, using food)