Diet and nutrition Flashcards
1
Q
Carbohydrates
A
55% of diet
energy production
pasta, rice, bread
2
Q
Protein
A
15% of diet growth and repair of muscles make enzymes last fuel resort meat,fish,eggs
3
Q
Fats
A
30% provide an energy source insulate nerves unsaturated - avocado, nuts, fatty fish saturated - cake, butter, bacon
4
Q
Fibre
A
30g per day
function of large intestine
healthy gut function
cereals, lentils, fruit
5
Q
Minerals
A
calcium - bone health, muscle contractions
Iron - formation of haemoglobin
Phosphorus - bone health, energy production
6
Q
Vitamins
A
A - antioxidant properties, eye health
D - bone health, protect against cancer
E - antioxidant properties, skin + eye health
K - blood clotting + bone health
C - skin, blood vessels, soft tissues
B - breakdown of food, haemoglobin formation
7
Q
Energy expenditure =
A
BMR + TEF + physical activity energy expenditure
8
Q
energy in > energy expenditure =
A
weight gain
9
Q
energy in < energy expenditure =
A
weight loss
10
Q
energy in = energy expenditure =
A
weight stays the same
