Diet and Nutrition Flashcards
Average calorie intake for male/female per day
Male: 2 500
Female: 1 940
% of food groups for balanced diet:
55% - Carbs
15% - Protein
<30% - Fats
What are carbs (definition and examples)?
Sugars/starches stored in the body as glycogen, converted to glucose and used as fuel for energy production
Potatoes, Rice, Bread
What are carbs responsible for and what is their energy production %?
Energy production
Cell division
Active Transport
75% energy production
What are proteins (definition and examples)?
Amino acids that are essential for growth and repair of cells/tissue
Fish, mince, eggs
What are proteins responsible for?
Used to make muscle proteins, haemoglobin, antibodies etc..
What are fats (definition and examples)?
Triglycerides which provide the body with fatty acids for energy production
Milk, yoghurt, cheese
What are the differences between saturated and unsaturated fatty acids?
Saturated: Solid at room temp, associated with heart disease
Unsaturated: Liquid at room temp, associated with lowering cholesterol
What are fats responsible for?
Insulate nerves
Cushion organs
Provide an energy source
What are vitamins and minerals (definition)?
Essential organic and inorganic nutrients needed for healthy bodily function
What are the different types of vitamins and minerals (with their role)?
Calcium - Bone health and muscle contraction Iron - Haemoglobin formation Phosphorous - Bone health and energy production Vit A - Eye health Vit B - Food breakdown Vit C - Blood vessels, skin Vit D - Bone health Vit E - Antioxidant Vit K - Blood clotting
What are fibres and water (definition and examples)?
Fibre - Used for function of large intestine (e.g. Cereals, fruit/veg)
Water - Essential for all exercise, dehydration can inc HR and dec SV
What is energy expenditure the sum of?
Sum of basal metabolic rate, the thermic effect of food and the energy expended during physical activity
What is basal metabolic rate (BMR)?
Minimum amount of energy required to sustain essential bodily function
What is the thermic effect of food?
The energy required to eat, digest, absorb and use the food taken into the body
