Diet Flashcards
What are the 7 types of nutrients
Carbohydrates Fats Proteins Vitamins Fibre Water Minerals
What are macronutrients
The types of food you eat in large amounts
Macro means big (think big mac)
What are the two types of carbohydrates
Complex and simple
What are complex carbs
(Starch) found in foods such as bananas, brown rice, wholemeal pasta etc
What are simple carbs
(Sugars) found in fruit and vegetables in natural form and chocolate, sweets and biscuits in its refined form
Where are carbohydrates stored
In the liver as glycogen and in the muscles
How many fats should you consume
It should be 30%of your daily intake
What do fats provide
Energy with glycogen
What are fats found in
Butter, nuts, margarine, oily fish
What do proteins do
Help build muscles and repair damaged muscles
What are two types of proteins
Animal and plant or vegetable proteins
What are examples of animal proteins
meat poultry fish milk cheese yogurt
What are examples of plant or vegetable proteins
Lentils Beans Peas Nuts Potatoes Bread
What are vitamins needed for
It is essential for: Good vision Good skin Red blood cell formation Healing Healthy bones and teeth Blood clotting
What are micronutrients
They are needed for growth but only in small amounts
What are the types of vitamins
Vitamin A Vitamin B1 Vitamin C Vitamin D Vitamin E
What are sources of Calcium
Milk
Cheese
Cereals
What are sources of iron?
Meat
What are the minerals?
Calcium
Iron
Sodium
Potassium
What does water do?
Controls our body temperature
Holds oxygen
Transports nutrients, waste, hormones
What does lack of water cause?
Dehydration
What does fibre do?
Adds bulk to food
Aids the digestive system
What are the two types of fibre
Soluble
Insoluble
What are sources of soluble fibres
Oats
Fruits
Vegetables
What are sources of insoluble fibres
Wholegrain cereal, bread
What is Dehydration
The loss of water and salts essential for body function
What does hydrate mean
Take on water
What does being hydrated mean?
Being hydrated means the body has the correct amount of water in cells, tissues and organs function correctly. The average recommended daily intake is 2.5 litres of water for men and 2 litres for women.
What does diuretic mean
Making you produce more urine
What is metabolic rate
The rate at which metabolic process take place; the rate at which a body uses up energy
