Diet and Nutrition Flashcards
Define a Healthy Balanced Diet
A way of eating all of the right nutrients that the body needs to be healthy
Define a Nutrient
A substance that provides nourishment essential for life and growth
What is the recommended Daily Calorie intake for femlaes/males?
1, 940 for females
2, 550 for males
What should an ideal Calorie intake be broken down into?
55% carbohydrates, 15% proteins and no more than 30% fat. ‘5 a day’ of fruit and veg and 2.5 litres of water
What are the 7 Food Groups?
Carbohydrates, proteins, fats, minerals, vitamins, fibre and water
Define Sports Supplements
Products used to enhance athletic performance. May include vitamins, minerals, amino acids or a combination of these
What is Energy Intake?
The total energy/calories consumed from food and drink
What is Energy Expenditure (EE)?
The total energy/calories used
What is Energy Balance?
The relationship between energy intake and expenditure
What is Basal Metabolic Rate (BMR)?
The lowest rate of Energy Expenditure needed to sustain the body’s essential physiological process at rest after 8 hours sleep and 12 hours of fasting
What is Resting Metabolic Rate (RMR)?
The same as BMR but without the 8 hours sleep and 12 hours fasting - The lowest rate of EE needed to sustain the body’s essential physiological process
What is the formula for calculating RMR?
weight in KG ÷ 22
What is MET?
Metabolic Equivalent - A physiological measure expressing the energy expenditure during physiological activities
What is Thermic Effect?
The Energy/calories used in the process of eating, digesting and absorbing food
What is 1MET?
Where VO2 = 3.5ml/kg/hr or the equivalent of sitting down quietly
