Diet & Nutrition Flashcards
1
Q
What are Simple Carbs?
A
2
Q
What are the “Macro” nutrients?
A
- Three of the most important macros are carbohydrates (carbs), proteins and fats.
- Macros are required in large amounts by the body for growth.
- Counting macros involves eating a specific amount of carbohydrates, fats and proteins a day.
- Macros directly influence body composition and therefore need to be counted correctly.
3
Q
What are complex Carbs?
A
4
Q
The amount of carbs that you shoulld consume depends upon the number of hours of exercise you perform. Explain how much carbohydrate is required for the following exercise levels:
3-5 hours per week
5-7 hours per week
1-2 hours per day
2+hours per day
A
5
Q
What are the two types of fat?
A
6
Q
What does carbohydrate break down into?
Where is it stored?
In what form is it stored?
A
- Carbohydrates break down into glucose in the digestive system, which provides readily available energy for the body to use quickly and effectively.
- It is the most important form of fuel for physical activities.
- Carbohydrates can be stored in the muscles and liver as glycogen, and used as a source of fuel for the brain and muscles during physical activity.
7
Q
What are the “Micro” nutrients
A
- Micros are the vitamins and minerals found in foods that are essential for good health.
- They are found primarily in all fruits and vegetables.
- Quantity and quality of these nutrients can vary greatly, depending on the types of food consumed and also the quality of that food.
8
Q
Give the protein requirements per day
A
9
Q
What is the function of fat?
A
- Dietary fat is essential for proper body function.
- It provides the body with energy, supports cell growth, protects the organs and helps maintain body temperature.
- Dietary fat helps the body absorb some nutrients and produces important hormones
10
Q
What is the function of protein in the body?
A
- Protein is also vital for health and physical activity, and in particular for growth, repair and maintenance of body cells and tissues, such as muscle.
- Amino acids are the building blocks of proteins.
- Foods contain different amounts and different combinations of amino acids.
- The body cannot produce essential amino acids; they must come from the diet.
11
Q
What role does fibre play in a healthy diet?
A
- Dietary fibre is considered by some to be the unofficial fourth macro.
- It is a very important aspect of the diet.
- There is less fibre in refined and processed foods, and they are therefore less likely to be fulfilling.
- Fibre is present in fruits and vegetables, and provides the feeling of satiation after a meal.
- It is also essential for gut health
