Diet Flashcards
Describe macronutrients
- Provide the body with energy
- Need large amounts to sustain the body
- 3 types: Carbohydrates, fats and proteins
Describe carbohydrates
- Primary energy source for energy production
- Broken down into glucose to be absorbed in the bloodstream and for energy
- Provides 50% of the body’s energy
Describe the three types of carbohydrates
- Sugar (intrinsic; natural from cell structure in fruit and veg. Extrinsic; added, sweet and quick source of energy)
- Starches (slow releasing energy and take longer to digest)
- Dietary fibre (cannot be digested but does from the cel structure of plants)
Describe fibre
- Form of carbohydrates
- Not able to be digested
- Stabilises blood glucose, aids digestion and reduces cholesterol
- Slows down the rat of digestion and provides more stable and sustained energy release
Describe fats
- Secondary source of energy only used for aerobic activity
- Insulates and protects organs and nerves
- Some vitamins only stored in fats
Describe the two different types of fats
- Saturated (red meat and dairy - increase risk of cardiovascular disease, the cholesterol in the liver is needed by cells and hormones but too much blocks arteries)
- Unsaturated (oil and avocado - heather than animal fats to promote recovery and reduce joint inflammation and stiffness)
Describe protein
- Anaerobic energy source once carbs and fats have been depleted
- Used for growth, repair, building enzymes, collagen in cartilage and antibodies
- Chains of amino acids - indispensable amino acids are vital
- Novel proteins: grown from microorganisms that produce mycoprotein aka Quorn
Describe micronutrients
- No calories
- Involved in energy production
Name four minerals
Calcium, iron, phosphorous and sodium
Why is calcium needed?
Bone and teeth development, muscular contractions, blood clotting and nerve transmission
Why is iron needed?
Red blood cell and haemoglobin production, supports immune system
Why is phosphorous needed?
Bone health and energy production
Why is sodium needed?
Bone health, nerve transmission and muscle contractions
What vitamins are stored in fat?
A, D, E & K
What vitamins are soluble and so not stored in the body?
B & C
Describe water
- Makes up 90% of the plasma
- Substances dissolve in water for transport
- Regulates body temperature through sweating
Describe dehydration
- Decreased plasma volume increases blood viscosity
- Decreased stroke volume so heart rate increases to maintain cardiac output
- Temperature increases causing fatigue
Define Basal metabolic rate
The energy required to keep major organs functioning
What is the average energy required for male and female?
M = 1600KCal F = 1400KCal
Moving: M = 2500 and F = 2000
Describe energy balance
Same weight = energy in through macronutrients equals energy expenditure
How much energy is released from 1g of carbs, protein and fat?
c - 4
p - 4
f - 9
What is the equation for energy expenditure?
BMR + TEF (thermic effect of food) + PA (physical activity)
What is the thermic effect of food?
The energy required to absorb food
How do you calculate a woman’s BMR?
655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in yrs)
How do you calculate a man’s BMR?
66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in yrs)
What does BMR account for?
Height, weight, age and gender but not body composition so lean mass is underestimated but less lean mass is overrepresented
What is physical energy expenditure?
Total calories required to perform daily tasks which accounts for 30% of total energy expenditure
