Energy🍬 Flashcards
Factors that influence a persons energy requirement
Age, body weight, health, gender, lifestyle, pregnant, occupation/job
Define BMR
Basal metabolic rate is the rate that a person uses energy in basic bodily functions like breathing
Uses of energy in the body
Maintain body temperature, fight infections, muscle contractions, heart pumping blood, nervous impulses, chemical reactions, release hormones, brain function
PAL meaning
Physical activity level eps (total energy exposure/BMR)
What is a positive energy balance
Weight gain due to more energy taken in than released in activity
What is an energy balance
Equal balance between energy consumption and energy release
What is a negative energy balance
Where more activity than food is consumed so not enough energy causing a person to loose weight
How much energy does 1g carbohydrates give?
1g carbs = 3.75kcal
How much energy does 1g protein give?
1g protein = 4kcal
How much energy does 1g fats give?
1g fat = 9kcal
How much energy does 1g alcohol give?
1g = 9kcal
Protein function
Hormones, enzymes, antibodies to fight and repair cells, growth of muscle mass, iron transport
How many essential amino acids are there?
8 essential out of 20 types
What are indispensable/ essential amino acids
Cannot be produced by the body
What is HBV protein with examples
Contains all amino acids for example eggs, chicken, milk
LBV protein meaning and examples
Doesn’t contain all essential amino acids so must be eaten via protein complementation. For example, beans, breads, pulses, rice
Examples of protein complementation in a dish
Hummus and pita, beans on toast, dhal and rice
Deficient in protein repercussions
Slower growth, weaker muscles, enzymes limited so slowed digestion, bad immune system, liver failure
What factors determine good health
Diet, lifestyle (activity), sleep, regular meals, relax time, clean water, not overloaded with stress
Define malnutrition
A person under OR over eating
Risks of malnutrition
High blood pressure, CHD, heart failure, cancer, rickets, weakened muscles, infertility
Why is eating a healthy balance important
Healthy, body functions, energy to fight disease and survive, nutrients for growth and repair, enjoyable experience
Tips from eat well guide
Base meals on starchy foods, lots of water, less salt, less sat fat and sugars, more f+v, 2 portions of fish weekly, breakfast, excersise
Ways to increase fish consumption
Add to pasta and pizza, soup, sandwich filling, stir fry fish, kebabs
Ways to increase f and v consumption
Snack on it, on cereal, hide in sauces and sandwiches, larger portions of veg with meals, canned, frozen and dried for variety
Ways to reduce salt
Don’t add when cooking, taste then add, use more herbs and spices, remove salt from table, read labels for nutrition, buy low salt soups and sauces
Excersise importance
Keeps you alert, improves mental health, healthy weight, reduce cancer risks, stronger heart, develops muscle strength, boosts immune system, strengthens bones
What is diverticulosis
Inflammation of pouches in intestines due to not eating enough fibre. Increased risk by genetics, obesity and smoking
What is osteoporosis
Bones loose strength so they’re more likely to break
How do vitamins A, C and E work together
Protect cells from oxidated damage
Iron and vitamin C relationship
C helps absorption of iron
Fats function
Insultate under skin, cell structure, energy, protects organs eg kidneys, provides fat soluble vitamins adek, provides fatty acids
Too much fat
Obesity, increased blood cholesterol and pressure so risk of CHD and heart issues
How to reduce fat in diet
Lean meat cuts, remove visible fat, low fat produce eg milk and cheese, remove chicken skin, eat more fish instead of beef etc, read labels, dry fry, grill
What does omega 3 do and examples
Protects the heart eg green leafy vegetables, oily fish, seeds
Omega 6 function and sources
Fruit, vegetables, chicken, seeds and it lowers blood cholesterol
How much energy is in 1g fibre?
1g/2kcal
Carbohydrates function
Provide sweetness to foods, energy for activity, fibre, energy for functions eg respiration
Fibre functions
Satiety, softened faeces, remove bacteria from digestive system , lowers blood cholesterol
What does insoluble fibre do
Absorbs water to soften faeces and prevent constipation for example whole grains
What does soluble fibre do and examples
Controls blood sugar levels eg lentils and oats
What are intrinsic sugars
Sugars that are within cell structure
What are extrinsic sugars
Sugars that are not bound to cell structure
What is a complex carbohydrate
Starch
What are free sugars example
Caster brown sugar golden syrup
Example of an articicial food sweetener
Splenda and sweet one
What are the two types of sugars and what is the difference (mono +di)
Monosaccharides are the simplest type that are easily absorbed eg glucose and fructose but disaccharides are 2 sugar molecules together eg lactose.
Starch functions
Satiety, broken down to simple sugars for energy, excess converted to fat, bulk to diet
Water functions in the body
Regulated body temp,urine, moist lining of digestive system, transport of nutrients, kidney function
Dehydration symptoms
Headaches, darker urine, weak, sickness, increased heart beat
Why does water requirements change
Excersise, temperature, weather, salt consumed 6-8 glasses daily
