Diet and Nutrition

Question 1

recommended calorie intake

Answer 1

men: 2,550 kcal/day
women: 1,940 kcal/day

Question 2

compositions of a healthy, balanced diet

Answer 2

55% carbs, 15% protein, up to 30% fats, <5% sugar, varied foods including 5-a-day

Question 3

carbohydrates

Answer 3

• starches e.g. rice stored as glycogen
• sugars e.g honey stored as glucose
• provide fuel and are crucial for endurance
• 1g CHO = 4 kcal

Question 4

proteins

Answer 4

• milk, eggs, meat and soya
• essential for growth and repair of cells and tissue
• makes haem, enzymes, antibodies, collagen
• 1g protein = 4kcal

Question 5

fats

Answer 5

• insulate nerves, form membranes, provide aerobic energy and fat soluble vitamins A D E
• twice the energy yield of carbs ( 1g fats =9 kcal)

Question 6

saturated fatty acids

Answer 6

e.g. butter, bacon. should be limited to reduce the risk of CV disease

Question 7

unsaturated fatty acids

Answer 7

• e.g. avocado and soya beans.
• omega-3s may be beneficial for athletes boosting the delivery of O2,
• improving endurance and recovery rates,
• reducing inflammation and joint stiffness

Question 8

calcuim

Answer 8

bone health, contractions, blood clotting, and nerve transmissions

Question 9

iron

Answer 9

forming haemoglobin, enzyme reactions and immune system

Question 10

phosphorus

Answer 10

bone health and energy production

Question 11

minerals

Answer 11

• inorganic nutrients, maintain bodily functions
• found in meat, fish, veg, fruits, nuts

Question 12

fat soluble vitamins

Answer 12

• stored in the body, mainly found in fatty foods and animal products
• vitamin A, D, E, and K

Question 13

vitamin A + E

Answer 13

antioxidant, eye health,
A: cell and bone growth
E: immune system health

Question 14

vitamin D

Answer 14

bone health, protects against cancer and heart disease

Question 15

vitamin K

Answer 15

blood clotting and bone health

Question 16

water soluble vitamins

Answer 16

• not stored and require regular intake, found in fruit, veg, grains, milk
• vitamin C: skin, vessel, tendon, ligament, and bone health
• vitamin B: breakdown of food, haem formation, skin, eye, and nervous system health

Question 17

fibre

Answer 17

• found in cereals, bread, beans, lentils,
• important for normal function of the large intestine
• reduces cholesterol, risk of diabetes and obesity

Question 18

water

Answer 18

• 2/3 of body weight
• essential to allow chem reactions and dissolve and move substances around the body e.g blood
• regulates temp

Question 19

problems with dehydration

Answer 19

fatigue, muscle cramps, headaches, decrease in blood volume and pressure, increased temp and HR, endurance and strength will suffer as a result