Diet Flashcards
What is a nutrient?
A chemical substance that provides the body with the necessary components to function efficiently
What are the 7 nutrients?
Proteins Carbohydrates Fats Minerals Vitamins Fibre Water
What do proteins do / why are they needed?
Help build cells
Make blood
Restore and repair muscle and tissues
How are proteins used in the body?
Can also be used for energy, but usually only when in low stock of carbohydrates and fats
Give food sources of protein.
Meat, green veg, eggs, nuts
Why are fats needed in the body / what do they do?
Used for energy stores.
Give food sources of fat.
Butter, margarine, oils, dairy, sugar.
What does fibre do / why is it needed?
Improves digestive system and aids movement of food through gut.
How is fibre used in the body?
Prevents constipation and bowel cancer by making mass that gut can push along easier.
Makes you feel more full so you eat less.
Give food sources of fibre.
Fruit, veg, brown bread, bran.
Why is water needed / what does it do?
Main component of cells and blood, body is 65% water, essential.
What do carbohydrates do / why are they needed?
Give energy by providing sugar needed for muscle contraction.
How are carbohydrates used in the body?
Muscles obtain energy from breakdown of sugar and fat. Sugar more efficient as needs less oxygen to work. Very important in anaerobic respiration.
Give food sources of carbohydrates.
Fruit, milk, bread, pasta.
What is vitamin A found in and useful for?
Found in: fish, liver, veg, egg.
Used for: to see in dim light and healthy skin.
What is vitamin C used for and found in?
Found in: oranges, citrus fruits, veg.
Used for: healthy skin and gums, healing of wounds, prevents scurvy.
What is vitamin D found in and useful for?
Found in: milk, fish and made by skin in sunshine.
Used for: strong bones and teeth, prevents rickets.
What is the mineral iodine found in and used for?
Found in: sea food and veg.
Used for: thyroid hormones.
What is the mineral iron found in and used for?
Found in: liver, lentils, green veg.
Used for: haemoglobin in red blood cells, prevents tiredness.
What is the mineral calcium found in and used for?
Found in: milk, cheese, green veg.
Used for: strong bones and teeth, muscle contractions.
Why are minerals important?
Needed in large amounts
For formation of body structure
And normal bodily functions
Why are vitamins important?
Needed in small amounts
To promote normal health of the body.
What is carbohydrate loading?
- mostly used by marathon runners and for distance events
- begin by depleting carb stores and increasing training FITT
- diet high in protein, v low in carbs
- couple days before event, change diet to high carbs and fill energy stores for end of week whilst dramatically reducing training
- designed to trick body into grabbing onto excessive carbs as it has been low on this for last few days
- enables more energy for longer distances
Define diet.
The daily intake of food containing the right amount and types of nutrients.
What is a high protein diet?
- large amounts of protein
- used for sportsmen and women requiring quick weight loss for an event
- body builders use to to burn fat and use training to build muscle before an event.
What is your BMR?
- Basal Metabollic Rate
- amount of energy you need to stay alive and comfortable
What is your working energy?
Amount of energy you need on top of BMR to move, digest, and do exercise.
What is your total energy needed?
BMR + working energy
What does a small food intake and a high energy output lead to?
Anorexia.
What does a high food intake and a low energy output lead to?
Obesity.
What is a whole school food policy?
Enables school to develop healthy eating and drinking activities, and to maintain a shared philosophy on food and drink.
How many nutrients are there that are needed to remain for and healthy?
7
