diet and nutrition Flashcards
what percentage of your diet should be carbohydrates?
55%, <5% of these from simple sugars
what percentage of your diet should be protein?
15%
what percentage of your diet should be fats?
< 30%
recommended calorie intake for men
2,550 calories per day
recommended calorie intake for females
1,940 calories per day
what are macronutrients?
those required in large quantities in the diet to sustain naturally bodily functions, help us grow develop and repair
what are the three macronutrients?
carbohydrates
protein
fat
carbohydrates function
main energy source of the body
essential for cell division, active transport and formation of molecules
how are carbohydrates stored in the body?
in the form of glycogen in the liver and muscle cells
what are the two types of carbohydrates?
simple and complex
what are examples of simple carbohydrates and where do they come from?
fructose- fruit
sucrose- table sugar
lactose- dairy
galactose- milk
maltose- beer and vegetables
what do you call simple carbohydrates made up with one sugar and two sugars?
one sugar- monosaccharides
two sugars- disaccharides
what are complex carbohydrates and what is another name for them?
starchy carbohydrates
have three or more sugars
polysaccharides
how are proteins broken down in the body?
into amino acids in the body
what are amino acids?
the building blocks for muscle tissue, haemoglobin, enzymes and collagen
how many amino acids are there in the body and how many ‘essential’?
21 total
12 created naturally
9 required from our diet
function of fat in the body?
helps our body to absorb certain vitamins
second source of carbohydrates
unsaturated- lower blood cholesterol
what are minerals?
essential inorganic nutrients required in small quantities to maintain healthy bodily functions
some functions of minerals
-effective nerve transmission
-breakdown of food into usable forms of energy
-creation of enzymes which are catalysts for metabolic functions
-development of bone and teeth
examples of minerals
zinc, magnesium, calcium, potassium, iron, phosphorus
what are minerals?
essential organic nutrients
what are he two main types of vitamins?
fat soluble - eggs, vegetable oil
water soluble - fruit, veg, grains, milk
which type of vitamin can be stored in the body?
fat soluble- A,D,E,K
how much of the body is made up of water?
60-70%
function of water
helps with temperature regulation, transports minerals and vitamins and glucose and free fatty acids
essential for transporting oxygen to the muscle tissue
what does fibre do?
aids with health and function of the intestines
helps with the passage of food through the intestines allowing for efficient absorption
what is a calorie?
the amount of energy required to raise 1 gram of water by 1 degree c
what is basal metabolic rate?
the lowest rate of energy expenditure needed to sustain the body’s essential physiological functions
what’s resting metabolic rate?
the lower rate of energy expenditure needed to sustain the body’s essential physiological functions not including sleep
what’s the thermic effect?
the energy used in the process of eating, absorbing and using food
what is energy balance?
the difference between to total energy consumed in the daily diet and the total energy expenditure from your basal metabolic rate and any additional activities undertaken
