Diet and nutrition Flashcards
What are the 7 classes of food?
Carbohydrates Fats Proteins Vitamins Minerals Fibre Water
What are simple carbohydrates?
Found in fruits and are easily digested by the body.
They are also found in processed foods and anything with refined sugar added.
What are complex carbohydrates?
Found in nearly all plant-based foods, and usually take longer for the body to digest.
They are most commonly found in bread, pasta, rice and vegetables.
What is a balanced diet?
A diet containing a variety of foods from each of the food groups so there is an adequate intake of nutrients.
What are carbohydrates?
The principal source of energy used by the body.
They are also the main fuel for high intensity or anaerobic work.
It is digested and converted into glucose and enters the bloodstream.
The glucose is stored in the muscles and liver as glycogen but these stores are limited so regular refuelling is necessary.
What is the glycaemic index?
This ranks carbohydrates according to their effect on our blood glucose levels.
It is important to consider release rate of different carbohydrates and the consequence this has on when they should be consumed in relation to training.
What are low glycaemic foods?
Foods with a lower glycaemic index cause a slower, sustained release of glucose into the blood.
This means that blood glucose levels are maintained for longer.
They should be eaten 3-4 hours before exercise, and include beans on toast, pasta or rice with a vegetable-based sauce, breakfast cereal with milk, crumpets with jam or honey.
What are high glycaemic foods?
Foods with a high glycaemic index cause a rapid, short rise in blood glucose but this will be short lived.
They should be eaten 1-2 hours before exercise and include fruit smoothies, cereal bars, fruit-flavoured yoghurt and fruit.
One hour before exercise, liquid consumption appears more important through sports drinks and cordials.
What are saturated fats?
They can be found in both sweet and savoury foods but most come from animal sources.
Too much saturated fat leads to excessive weight gain which will affect levels of stamina, limit flexibility and lead to health problems like coronary heart disease, diabetes and high blood pressure.
It also leads to high cholesterol levels.
What is cholesterol?
It is made predominantly in the liver and is carried by the blood as low-density lipoprotein and high density lipoprotein.
Too much LDL can lead to fatty deposits developing in the arteries which can have a negative effect on blood flow.
HDL takes cholesterol away from the parts of the body where it has accumulated to the liver where it is disposed of.
What are trans-fats?
A type of unsaturated fats that can be found in meat and dairy products.
Most are made from an industrial process that adds hydrogen to liquid vegetable oils (hydrogenation), which causes oil to become solid at room temperature.
Using artificial trans-fats gives food a longer shelf life.
They can also lead to high levels of blood cholesterol and so no more than 5 grams should be consumed per day.
What are good fats?
Replacing saturated and trans-fats with unsaturated fats is important as fat is a major source of energy in the body.
They are used for low intensity, aerobic work such as jogging.
Fats cannot be used for high intensity exercise where oxygen is in limited supply as they require oxygen to be broken down.
Fats are also carried for the fat-soluble vitamins A, D, E, K.
What are proteins?
A combination of many chemicals called amino acids.
They are important for muscle growth and repair and to make enzymes, hormones and haemoglobin.
Proteins are a minor source of energy and are used more by power athletes who have a greater need to repair and develop tissue.
Proteins provide more energy when glycogen and fat stores are low.
Meat, fish, eggs and dairy products are good sources.
What are fat soluble vitamins?
A, D, E, K vitamins are found predominantly in fatty foods and animal products such as milk, dairy foods, vegetable oils, liver and oily fish.
The body stores fat-soluble vitamins in the liver and fatty tissues for use at a later date.
What are water-soluble vitamins?
Vitamins B and C are found in a wide range of foods such as fruit, vegetables and dairy products.
They are not stored in the body so they need to be taken daily.
Excessive consumption will not have any beneficial effects as any additional amounts will be excreted through urine.
What is vitamin C?
Ascorbic acid, found in green vegetables and fruit.
Protects cells and keeps them healthy.
Helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments.
What is vitamin D?
Most vitamin D is made by our body under the skin when it is exposed to sunlight. To a lesser extent it can come from oily fish and dairy produce.
It has a role in the absorption of calcium, which keeps bones and teeth healthy.
What is vitamin B1?
Thiamine is found in yeast, egg, liver, wholegrain bread, nuts, red meat and cereals.
It works with other B group vitamins to help break down and release energy from food.
It keeps the nervous system healthy.
