Diet And Nutrition Flashcards

1
Q

Identify the 7 components of a healthy, balanced diet

A
Carbohydrates
Protein
Fats
Vitamins
Minerals
Water 
Fibre
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What do you need carbohydrates for

A

To give you energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Where can you get carbohydrates from in your diet?

A

Bread, potatoes, rice, pasta, bananas, sweets

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Why do you need protein?

A

To build and repair muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Where can you get protein from in foods?

A

Meat, fish, eggs, nuts and dairy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What do you need fat for?

A

Slow release energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Where can you get fat in your diet?

A

Meat, dairy, cakes, oily fish, nuts, oils

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What do you need vitamins for?

A

They are vital in the production of energy, functioning of metabolism and prevention of disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What do you need minerals such as calcium and iron for?

A

Calcium - to help build strong bones

Iron - to help make red blood cells

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

How much of each macronutrient should make up your diet?

A

Carbohydrates - 50-60%
Fats - 30-35%
Protein - 15-20%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Name the three macronutrients

A

Carbohydrates
Protein
Fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What do you need fibre for in your diet?

A

They help the digestive system to work effectively

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Where can you get calcium from?

A

Milk and dairy products

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Where can you get iron from?

A

Red meat and green vegetables such as broccoli

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Where can you get fibre from in your diet?

A

Fruit, vegetables, cereals, beans, lentils and wholemeal bread

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the recommendations for maximum alcohol intake for adults?

A

Men - 3-4 units per day

Women - 2-4 units per day

17
Q

What are the recommendations for water intake?

A

At least 2 litres of water per day

18
Q

What should you include in a pre-event meal?

A

High levels of carbohydrates to give you energy

And protein to help build and repair muscles

19
Q

What should you include in a post-event meal?

A

High levels of carbohydrates to replenish that used up in the activity and protein to help repair the muscles used

20
Q

What do you need to consider regarding diet during a sporting event?

A

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