Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

pe > Diet > Flashcards

Diet Flashcards

1
Q

Nutritional intake

A

Is the amount and mixture of foods containing the essential nutrients that you need

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

You need to nutrition in order to

A
  1. Maintain life
  2. Support growth and repair
  3. Provide substances to regulate the body
  4. Take part in physical activity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is a balanced, healthy nutritional plan

A

A plan that gets the balance right between energy intake and energy expenditure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Positive energy balance

A

When your energy intake is greater than your energy expenditure, your body weight increases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Negative energy balance

A

If your energy intake is less than your energy expenditure, your body weight will decrease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Equal energy balance

A

When your energy intake equals your energy expenditure so your body weight will stay constant

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

The eatwell guide shows

A

How much of what we eat overall should come from each food group to achieve a healthy, balanced diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

5 groups in the eatwell guide

A
  1. Potato, bread, rice, pasta and other starchy carbohydrates
  2. Fruit and vegetables
  3. Dairy and alternatives
  4. Beans, pulses, fish, egg, meat and other proteins
  5. Oils and spreads
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

How much of your diet should consist of carbs, fats and protein

A
  • carbs: 50-60%
  • fats:25-30%
  • protein: 10-15%
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

The eat well guide helps us to:

A

-learn and understand how to apply the guidance to individuals and their circumstances eg. 5-year-old children should eat the same food as the rest of the family but in smaller quantities
-Learn and understand the different types of food and drinks we should consume to have a healthy balance diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

The Eat well guide advises us to consume

A
  1. 5 portions of a variety of fruit and vegetables per day
  2. 1 portion of starchy foods with every meal
  3. 3 Portions of lower fat dairy foods per day
  4. 2 portions of Fish per week along with other proteins
  5. Small amounts of fruit and spreads
  6. Minimal amount fatty and sugary food
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Benefits of having a balanced diet

A
  1. Weight control: awareness of what you eat and what you need
  2. Stronger immune system: protect you from disease and illness 
    3.Less chance of chronic disease: such as cancer, hypertension, diabetes and heart disease
  3. Improve cognition and memory: better retaining information and better academic ability
  4. Positive mood
  5. More energy: this will delay the effects of tiredness and fatigue
  6. Improves concentration
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is Atheroma

A

Build up of fatty tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Consequences of poor nutrition

A
  1. you will become overweight or obese which lead to health problems
  2. if you eat too few calories you will become underweight causing health issues like anorexia
  3. vitamin deficiencies can lead to issues like scurvy or night blindness
  4. mineral deficiency is can lead to issues of anaemia or osteoporosis
  5. drinking very little water can lead to dehydration if this is prolonged it can lead to arthritis UTIs or kidney stones
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the seven food groups

A

1.Carbohydrates
2. fats
3. proteins
4. vitamins
5. minerals
6. Dietary fibre
7. water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Carbohydrates can be split into two groups

A
  1. Complex (🥔)
  2. Simple (🍯)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Give an example of a complex carbohydrate and a simple carbohydrate

A
  1. Simple- sugar, jam, honey
  2. Complex- potatoes and foods made from cereals like whole meal bread and porridge
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Why is it better to eat complex carbohydrates

A

Because these naturally contain more vitamins, minerals and dietary fibre. complex carbohydrates release sugar into your system a lot slower providing us with energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Why are carbohydrates important

A

They give us the energy we need for working muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Where is glycogen stored and why

A

Liver- it’s central
Muscles- that’s where it’s used

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Hydroglycaemic

A

Low blood sugar

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Who uses carbohydrate loading

A

Endurance athletes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Describe carbohydrate loading

A

Seven days before event- energy stores are completely depleted as training intensity peaks
- 6-4 days before- athletes stick to low carbohydrate, high protein diet keeping glycogen stores low
- 3 to 1 days before- athletes swap to carbohydrate rich diet to build up glycogen stores again
-night before- athletes often have a large carbohydrate rich meal sometimes referred to as a pasta party

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Fats can be split into three carrots

A
  1. Saturated- bad
  2. Unsaturated- good
  3. Trans- very bad
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Fats have _______ more energy than carbs

A

4x

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Examples of saturated, unsaturated and trans fats

A
  1. Saturated- full fat dairy products and fatty animal proteins
  2. Unsaturated- avocados, salmon, walnuts
  3. Trans- fired food, crisps and sweets
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Why are fats important

A

They are your secondary source for energy production although they release energy much more slowly than carbohydrates
- they are main source of energy when we are resting or asleep
- they keep the skin and condition
-they help to insulate the body
- protect vital organs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What are the two types of Cholesterol 

A

Hdl- good. Saturated
LDL- bad. Unsaturated & trans

29
Q

Proteins can be split into two groups what are these called

A

Animal protein
Vegetable protein

30
Q

Why is protein important

A

They are needed for growth and repair of the body

31
Q

What are proteins broken down by

A

Amino acids

32
Q

What are the two types of amino acids

A
  1. Non-essential amino acids- for a body to function properly we need 21 different amino acids, we can make 13 of these which, are called non-essential amino acids
  2. Essential amino acids- there a 8 amino acids that we cannot make so we have to get this from out food. They’re found in both animal and plant foods
33
Q

What are vitamins

A

They are organic compounds that people need in small quantities

34
Q

Vitamins can be split into two groups

A
  1. water soluble
  2. fat soluble
35
Q

Give examples of water soluble vitamins

A

Vitamin B and C

36
Q

Give examples of fat soluble vitamins

A

Vitamins A, D, E and K

37
Q

Can we make minerals

A

No

38
Q

Where do we get minerals from

A

Our food

39
Q

Where do we get calcium

A

Milk, sardines and salmon with bones, vegetables and beans

40
Q

Where do we get iodine from

A

Iodise salt
salt water fish
milk

41
Q

Where do we get iron from

A

Spinach
dark green vegetables
liver
red meat
beats
peas and nuts

42
Q

Where do we get potassium from

A

Bananas
dried fruit
Meat
vegetables
sunflower seeds

43
Q

Where do we get sodium from

A

Table salt
soy sauce
preserved meats
crisps
Canned food

44
Q

Why are minerals important

A

Minerals all have their own function in helping the body to work well
They assist in many vital body functions

45
Q

What does calcium do

A

Strengthens bones
helps blood to clot
strengthens muscles

46
Q

What does iodine do

A

helps the thyroid gland to promote normal growth and energy production

47
Q

What does iron do

A

Aids production of red blood cells create skin skin tone
Prevents fatigue
helps assistance to a disease

48
Q

What does potassium do

A

Aids muscle contraction
promotes healthy skin
maintains normal blood pressure

49
Q

What does sodium do

A

Maintains body fluid levels
aids muscle contraction

50
Q

What is dietary fibre

A

The part of the food that cannot be digested - it is also known as roughage and it does not contain any nutrients

51
Q

Where is fibre found

A

Outside of seeds
In vegetables
In fruit and nuts

52
Q

Why is fibre important

A

Add spoke to your food and helps the movement of digestive system and prevents constipation

53
Q

How can the body lose water

A

 sweating

54
Q

How much of our body weight is water

A

2/3

55
Q

Why is water important

A

It carries nutrients blood cells and waste products around the body helps regulate body temperature by absorbing heat 

56
Q

How do you workout how much water you should drink a day

A

Defined your body weight in KG by 25

57
Q

Factors that determine/affect energy needs

A

1.basal metabolic rate (BMR)- This is the amount of energy we need to keep alive and healthy and keep our body systems going
Two door physical activity levels in (PAL) – this is the energy we need for additional activities

58
Q

How do you workout or total energy needs

A

BMR + PAL = total energy needs

59
Q

How do we work out or BMR

A

For men: 10 W + 6.25H- 5A + 5
For women: 10W + 6.25H -5A

60
Q

What is metabolism

A

The rate at which you burn up your food

61
Q

Factors that influence the number of kilocalories that you need on a daily basis

A

Metabolism
age
gender
body size
body composition
activity levels
climate

62
Q

How does your age in France the number of kilocalories that you need

A

You need more Kelly colours as a teenager an adult because of growth spurts

63
Q

What is your gender influence them out of kilocalories that you need

A

The average male needs 2500kcal Per day on the average woman 2000 kcal per day this can rise due to activity levels

64
Q

How does your body size influence the amount of kilocalories you need

A

The bigger your body on the Moor kilocalories you need to keep it going

65
Q

How does how does your body composition Influence the number of kilocalories that you need 

A

Muscles burn kilocalories when they work to move the body external body fat is dead weight that’s has to be carried around putting extra strain on the muscles to move the body

66
Q

How did your activity levels influence the number of kilocalories that you need

A

The more physically active you’re the more kilocalories you need

67
Q

How does the climate influence the number of kilocalories that you need

A

In cold climates more calories are needed to generate heat stay warm in hot climates the body requires fewer calories

68
Q

What must all pre-packed foods include

A

Use buy
best before
display until
sell by
health claims
low-fat
No added sugar
unsweetened

pe (8 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions