Diet Flashcards
Nutritional intake
Is the amount and mixture of foods containing the essential nutrients that you need
You need to nutrition in order to
- Maintain life
- Support growth and repair
- Provide substances to regulate the body
- Take part in physical activity
What is a balanced, healthy nutritional plan
A plan that gets the balance right between energy intake and energy expenditure
Positive energy balance
When your energy intake is greater than your energy expenditure, your body weight increases
Negative energy balance
If your energy intake is less than your energy expenditure, your body weight will decrease
Equal energy balance
When your energy intake equals your energy expenditure so your body weight will stay constant
The eatwell guide shows
How much of what we eat overall should come from each food group to achieve a healthy, balanced diet
5 groups in the eatwell guide
- Potato, bread, rice, pasta and other starchy carbohydrates
- Fruit and vegetables
- Dairy and alternatives
- Beans, pulses, fish, egg, meat and other proteins
- Oils and spreads
How much of your diet should consist of carbs, fats and protein
- carbs: 50-60%
- fats:25-30%
- protein: 10-15%
The eat well guide helps us to:
-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
The Eat well guide advises us to consume
- 5 portions of a variety of fruit and vegetables per day
- 1 portion of starchy foods with every meal
- 3 Portions of lower fat dairy foods per day
- 2 portions of Fish per week along with other proteins
- Small amounts of fruit and spreads
- Minimal amount fatty and sugary food
Benefits of having a balanced diet
- Weight control: awareness of what you eat and what you need
- Stronger immune system: protect you from disease and illness 
3.Less chance of chronic disease: such as cancer, hypertension, diabetes and heart disease - Improve cognition and memory: better retaining information and better academic ability
- Positive mood
- More energy: this will delay the effects of tiredness and fatigue
- Improves concentration
What is Atheroma
Build up of fatty tissues
Consequences of poor nutrition
- you will become overweight or obese which lead to health problems
- if you eat too few calories you will become underweight causing health issues like anorexia
- vitamin deficiencies can lead to issues like scurvy or night blindness
- mineral deficiency is can lead to issues of anaemia or osteoporosis
- drinking very little water can lead to dehydration if this is prolonged it can lead to arthritis UTIs or kidney stones
What are the seven food groups
1.Carbohydrates
2. fats
3. proteins
4. vitamins
5. minerals
6. Dietary fibre
7. water
Carbohydrates can be split into two groups
- Complex (🥔)
- Simple (🍯)
Give an example of a complex carbohydrate and a simple carbohydrate
- Simple- sugar, jam, honey
- Complex- potatoes and foods made from cereals like whole meal bread and porridge
Why is it better to eat complex carbohydrates
Because these naturally contain more vitamins, minerals and dietary fibre. complex carbohydrates release sugar into your system a lot slower providing us with energy
Why are carbohydrates important
They give us the energy we need for working muscles
Where is glycogen stored and why
Liver- it’s central
Muscles- that’s where it’s used
Hydroglycaemic
Low blood sugar
Who uses carbohydrate loading
Endurance athletes
Describe carbohydrate loading
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
Fats can be split into three carrots
- Saturated- bad
- Unsaturated- good
- Trans- very bad
Fats have _______ more energy than carbs
4x
Examples of saturated, unsaturated and trans fats
- Saturated- full fat dairy products and fatty animal proteins
- Unsaturated- avocados, salmon, walnuts
- Trans- fired food, crisps and sweets
Why are fats important
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
What are the two types of Cholesterol 
Hdl- good. Saturated
LDL- bad. Unsaturated & trans
Proteins can be split into two groups what are these called
Animal protein
Vegetable protein
Why is protein important
They are needed for growth and repair of the body
What are proteins broken down by
Amino acids
What are the two types of amino acids
- 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
- 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
What are vitamins
They are organic compounds that people need in small quantities
Vitamins can be split into two groups
- water soluble
- fat soluble
Give examples of water soluble vitamins
Vitamin B and C
Give examples of fat soluble vitamins
Vitamins A, D, E and K
Can we make minerals
No
Where do we get minerals from
Our food
Where do we get calcium
Milk, sardines and salmon with bones, vegetables and beans
Where do we get iodine from
Iodise salt
salt water fish
milk
Where do we get iron from
Spinach
dark green vegetables
liver
red meat
beats
peas and nuts
Where do we get potassium from
Bananas
dried fruit
Meat
vegetables
sunflower seeds
Where do we get sodium from
Table salt
soy sauce
preserved meats
crisps
Canned food
Why are minerals important
Minerals all have their own function in helping the body to work well
They assist in many vital body functions
What does calcium do
Strengthens bones
helps blood to clot
strengthens muscles
What does iodine do
helps the thyroid gland to promote normal growth and energy production
What does iron do
Aids production of red blood cells create skin skin tone
Prevents fatigue
helps assistance to a disease
What does potassium do
Aids muscle contraction
promotes healthy skin
maintains normal blood pressure
What does sodium do
Maintains body fluid levels
aids muscle contraction
What is dietary fibre
The part of the food that cannot be digested - it is also known as roughage and it does not contain any nutrients
Where is fibre found
Outside of seeds
In vegetables
In fruit and nuts
Why is fibre important
Add spoke to your food and helps the movement of digestive system and prevents constipation
How can the body lose water
 sweating
How much of our body weight is water
2/3
Why is water important
It carries nutrients blood cells and waste products around the body helps regulate body temperature by absorbing heat 
How do you workout how much water you should drink a day
Defined your body weight in KG by 25
Factors that determine/affect energy needs
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
How do you workout or total energy needs
BMR + PAL = total energy needs
How do we work out or BMR
For men: 10 W + 6.25H- 5A + 5
For women: 10W + 6.25H -5A
What is metabolism
The rate at which you burn up your food
Factors that influence the number of kilocalories that you need on a daily basis
Metabolism
age
gender
body size
body composition
activity levels
climate
How does your age in France the number of kilocalories that you need
You need more Kelly colours as a teenager an adult because of growth spurts
What is your gender influence them out of kilocalories that you need
The average male needs 2500kcal Per day on the average woman 2000 kcal per day this can rise due to activity levels
How does your body size influence the amount of kilocalories you need
The bigger your body on the Moor kilocalories you need to keep it going
How does how does your body composition Influence the number of kilocalories that you need 
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
How did your activity levels influence the number of kilocalories that you need
The more physically active you’re the more kilocalories you need
How does the climate influence the number of kilocalories that you need
In cold climates more calories are needed to generate heat stay warm in hot climates the body requires fewer calories
What must all pre-packed foods include
Use buy
best before
display until
sell by
health claims
low-fat
No added sugar
unsweetened
