Diet and Nutrition Flashcards
what is the average number of calories a male should consume daily
2500
what is the average number of calories a day a female should consume
2000
what are the average percentage of food a diet should contain
carbohydrates = 55%
protein = 15%
fat = 30% (up to)
how can carbohydrates be sourced
- bread. pasta, rice, potatoes (stored as glycogen)
- sugars such as fruit or honey (stored as glucose)
how can fats be sourced
meat and dairy products (stored as triglycerides)
how can protein be sourced
meat, fish, eggs, dairy (stored as amino acids)
how can minerals be sourced
meat, fish, eggs, dairy, veg
how can fibre be sourced
wholemeal, fruit
how can water be sourced
water, energy drink
what is the exercise-related function of carbohydrates
- principal source of energy for both low and high intensity and is the only food source that can be broken down anaerobically
what is the exercise-related function of fats
- used for long duration, low intensity exercise such as marathons and provide fatty acids
what is the exercise-related function of proteins
- minor source of energy when no other fuel is available
- used for growth and repair
- also used to make heamoglobin, enzymes, antibodies and collagen
what is the exercise-related function of minerals
important for enzyme formation, breaking down food for energy and nerve function
what is the exercise-related function of fibre
to regulate the function of large intestine, reduces cholesterol, risk of diabetes and obesity
what is the function of calcium
- needed for strong bones
- necessary for muscle contraction, blood clotting and nerve transmission
what is the function of phosphorus
needed for bone health and energy production
what is the function of iron
helps the formation of haemoglobin, enzyme reactions and immune systems
what is the role of fats
they insulate nerves, form cell membranes, cushions organs and provides energy during aerobic exercise
how can you identify saturated fats
they are solid at room temperature and mainly found in animal products
what are the problems associated with saturated fats
- leads to excessive weight gain
- can lead to health problems such as coronary heart disease, diabetes and high blood pressure
how can you identify unsaturated fats
- usually liquid at room temp.
- found in sunflower, olive, and fish oils
how do unsaturated fats benefit athletes
- they boost the delivery of oxygen which improves endurance and recovery rates
- reduces inflammation and joint stiffness
what is LDL
- low-density lipoprotein
- increases risk of heart disease
- bad cholesterol
what is HDL
- high-density lipoprotein
- decreases risk of heart disease
- good cholesterol
which vitamins are fat soluble
A, D, E, K
what is the function of vitamin A
antioxidant, eye health, cell and bone growth
what is the function of vitamin D
bone health, prevents heart disease
what is the function of vitamin E
skin and eye health, strengthens immune system
what si the function of vitamin K
blood clotting and bone health
which vitamins are water soluble
B and C
what is the function of vitamin B
- eye, skin and nervous system health
what is the function of vitamin C
skin, blood vessel, tendon, ligament health and bone health
what % of blood plasma is made of water
90%
what can happen to the body as a result of dehydration
- blood viscosity increases reducing blood flow to working muscles and the skin
- muscle fatigue and headaches
- increased heart rate
- reduction in the exchange of waste products/ transportation of nutrients
- decreased performance/ reaction time/ decision making
define energy
the ability to perform work
what is the ratio of calories to joules
1:4.18
define energy intake
the total amount of energy from food and beverages consumed and measured in joules or calories
define energy balance
the relationship between energy intake and energy expenditure
what are the factors affecting energy requirements
- age
- gender
- size
- environment
- lifestyle
- metabolic rate
define energy expenditure
the sum of BASAL METABOLIC RATE, the THERMIC EFFECT OF FOOD, and energy expended in physical activity
define basal metabolic rate
the minimum amount of energy required to sustain essential physiological function at rest, which can account for as much as 75% total energy
define thermal effect of food
the energy required to eat, digest, absorb and use food taken in, which accounts for a very small percentage of the total energy expenditure
define physical activity energy expenditure
the total number of calories required to perform daily tasks
define metabolic equivalent value
the ratio of a performer’s working metabolic rate to their resting metabolic rate
define overweight
body weight exceeding the normal standard weight based on height/ frame size
define obesity
having a very high percentage body fat in relation to lean body mass
how do you calculate BMI
weight(kg)/ height(m2)
