diet and nutrition Flashcards
what is a balanced diet
it contains the best ratio of nutrients to match your lifestyle
what are the percentages of nutrients a diet should contain
•proteins - 15-20%
•fats - 25-30%
•carbohydrates - 55-60%
what are carbohydrates for
main source of energy
what are proteins for
for the body to grow and repair
what are fats for
providing more energy than carbohydrates for low-intensity exercise
what are the averages of calorie intake
adult male = 2500 calories
adult female = 2000 calories
how do you maintain a healthy weight
the energy intake must be equal to the energy used/put out
what are fat-soluble vitamins
vitamins that can be stored in the body
what are some examples of fat-soluble vitamins
•vitamin A - needed for growth and vision
•vitamin D - needed for strong bones so helps to prevent injury
what is a water-soluble vitamin
a vitamin that can’t be stored - so they must be consumed regularly
what is an example of a water-soluble vitamin
vitamin C - it is good for skin and helps to hold your body tissues together
what are minerals needed for
•needed for healthy bones and teeth and to. hold other tissues
•minerals help in various chemicals in the body: calcium is needed for strong bones and teeth but also for muscle contraction, iron is used in making red blood cells
what can dehydration cause
•blood thickening
•slower reactions and poor-decision making
•an increase in body temperature
•muscle fatigue and cramps
