Diet Flashcards
What are the requirements of a balanced diet
Macronutrients and micronutrients, fats, proteins, carbohydrates, vitamins, minerals, water, fibre
Why are carbohydrates important?
They give us energy
What are examples of carbohydrates
Bananas, brown rice, wholemeal bread, wholemeal pasta, nuts, potatoes, fruit and vegetables, biscuits, chocolate
What are macronutrients?
Foods that are required in large amounts in your diet.
What percentage of our daily food intake should we be eating fats?
30%
Why are fats important?
Provide energy and help muscles to work
What are fats found in?
Butter, margarine, cooking oils, bacon, cheese, oily fish, and nuts
What are the 2 types of proteins?
Animal and plant protein
Why are proteins important?
Help build muscles and repair damaged tissue. Particularly important for strength athletes.
When should you have protein to stimulate muscle growth?
Straight after exercise
Why are minerals important?
Essential for healthy body. Two examples of minerals are iron and calcium
What groups do vitamins fall in to?
Water-soluble and fat-soluble
Name the vitamins
Vitamin A, B1, C,D,E
Name 3 other minerals other than calcium and iron?
Sodium - maintains blood pressure and balance of body fluids
Potassium - maintain function of heart and balance of body fluids
Zinc - promotes healing and cell growth
Why is it important for sportsmen to have lots of water?
During exercise the body sweats to control body temperature hence during sport we need a lot of water to replenish the sweat lost
What does fibre do?
Adds bulk to fold and aids the functioning of the digestive system
Where is fibre found?
Leaves, stems, roots, seeds, and fruit of plants. Fibre is reduced from fruits when peeled or processed
What are the two types of fibre
Soluble and insoluble
What are the factors that affect optimum weight?
Height, Bone structure, muscle girth, gender
How does gender affect optimum weight
Men will weigh more more as they have heavier bone density and bigger muscle girth
What is Dehydration
The loss of water and salts essential for normal body function
What does it mean to hydrate?
To take on water
What is the metabolic rate?
The rate at which metabolic processes take place; the rate at which the body uses up energy
