Diet And Nutrition Flashcards
What is a balanced diet?
Contains variety of foods giving nutrients to stay healthy
Three reasons to have a balanced diet?
•unused energy is stored as fat, which can lead to obesity
•consume suitable calories for exercise
•body needs nutrients to move, grow repair tissue, hydrate
What are the seven nutrients?
- Carbohydrates
- Fat
- Protein
- Fibre
- Vitamins
- Minerals
- Water
Recommended percentage for carbohydrates?
55-60% of diet
Recommended percentage for fat?
25-30% of diet
Recommended percentage for protein?
15-20%
What are carbohydrates?
Main source of glucose, used in respiration, found in:
•simple carbs (fruit, sweets) for bursts of energy
•complex carbs (bread, pasta) for slow release of energy
What are fats?
Provide twice amount of energy as carbs, but only used at low intensity, formed as:
•saturated
•unsaturated
What can excessive excessive intake of fats lead to?
•Heart disease
•High levels of cholesterol
•Narrowing of blood vessel so reduced blood flow
What are proteins?
Needed for growth and repair of tissues (meat, eggs, fish)
What are vitamins and minerals?
Found in fruit and veg, some have specific uses: calcium is good for bone growth and development
What are cereals?
High fibre so good for digestive system to prevent constipation and reduce cholesterol
What are dairy products?
Source if calcium to support nerve and muscle function
Some contain vitamin A which is good for skin function
What is liver?
Source of iron to help immune system
Oily fish and eggs?
Provide vitamin D, good for healthy bones
