Diet And Nutrition Flashcards
Identify the 7 components of a healthy, balanced diet
Carbohydrates Protein Fats Vitamins Minerals Water Fibre
What do you need carbohydrates for
To give you energy
Where can you get carbohydrates from in your diet?
Bread, potatoes, rice, pasta, bananas, sweets
Why do you need protein?
To build and repair muscles
Where can you get protein from in foods?
Meat, fish, eggs, nuts and dairy
What do you need fat for?
Slow release energy
Where can you get fat in your diet?
Meat, dairy, cakes, oily fish, nuts, oils
What do you need vitamins for?
They are vital in the production of energy, functioning of metabolism and prevention of disease
What do you need minerals such as calcium and iron for?
Calcium - to help build strong bones
Iron - to help make red blood cells
How much of each macronutrient should make up your diet?
Carbohydrates - 50-60%
Fats - 30-35%
Protein - 15-20%
Name the three macronutrients
Carbohydrates
Protein
Fats
What do you need fibre for in your diet?
They help the digestive system to work effectively
Where can you get calcium from?
Milk and dairy products
Where can you get iron from?
Red meat and green vegetables such as broccoli
Where can you get fibre from in your diet?
Fruit, vegetables, cereals, beans, lentils and wholemeal bread
What are the recommendations for maximum alcohol intake for adults?
Men - 3-4 units per day
Women - 2-4 units per day
What are the recommendations for water intake?
At least 2 litres of water per day
What should you include in a pre-event meal?
High levels of carbohydrates to give you energy
And protein to help build and repair muscles
What should you include in a post-event meal?
High levels of carbohydrates to replenish that used up in the activity and protein to help repair the muscles used
What do you need to consider regarding diet during a sporting event?
Drink water to keep you hydrated
Take on small amounts of simple carbohydrates if doing endurance activities to keep glucose levels from dropping e.g. A banana, lucozade drink
