Energy, Tips, In/soluble Fibres And Water Flashcards
8 tips
Base meals on starchy foods
Eat lots of fruit and vegetables
Eat more fish (portion of oily fish each week)
Cut down on saturated fat and sugar
Eat less sugar (6g a day)
Exercise
Don’t get thirsty
Don’t skip breakfast
2 reasons and examples of Fortification
To prevent deficiency disorders-Anaemia and osteoporosis
To replace nutrients lost during processing- B group vitamins are added to brown and white flour
Two types of food additives and there function and where found
Preservatives - extend shelf life - Bread, biscuits
Flavouring and flavouring enhancers. - replaces flavour lost during processing -soup, sauces
How much energy do we need
Depends on the person and Basal Metabolic Rate and Physical Activity Level
Total energy expenditure
BMR x PAL
DRV
Dietary Reference Values
Energy for babies, young children and teens
Needs more energy for there size to grow and be active
Energy for pregnant women
EAR is Increased by 2000kcal a day in the last 3 months of trimester
EAR
Estimated Average Requirements
Basal Metabolic Rate
Rate which a person uses energy to maintain body functions when at rest
BMR examples
Breathing
Keeping warm
Keeping the heart beating
Energy for after age 18
Decrease and remain the same till 50
Physical activities
Sport
Activities at work
Walking
Cycling
Young peoples recommended physical activities
At least 60 minutes of intense activity everyday
Adults recommended physical activities
At least 150 minutes of aerobic activity every week or 75 minutes
BMI
Body Mass Index
Body Mass Index
Identify if an adult is a correct weight for height
How to calculate BMI
BMI = weight/height
BMI range for underweight
Less than 18.5
BMI range for healthy range
18.5 to 25
BMI range for overweight
25 to 30
BMI range for obese class 1
30 to 35
BMI range for obese class 2
35 to 40
BMI range for severely obese class 3
Over 40
Energy balance
Maintain body weight and balance energy intake with energy expenditure
Positive energy balance
Energy intake is higher than energy output and in time lead to weight gain
Negative energy balance
Energy intake is lower than energy output and in time lead to weight loss
Positive energy balance what it is
Consuming more energy than required
Energy is stored as fat
Person puts on weight overtime
Risk of cancer, type 2 diabetes and cardiovascular disease
Large amount of weight and fat around the waist risk of health problems
Negative energy balance what it is
Person loses weight
Overtime result in weight loss
Osteoporosis and heart failure
Energy is derived from energy stores
Symptoms of dehydration
Thirst Dry mouth lips and eyes
Dizziness. Confusion
Headache Changes in blood pressure
Tiredness Dark coloured urine
Blood
Water transports nutrients and oxygen through the body
Blood pressure
Water helps to maintain blood pressure
Bowel health
Water helps to prevent constipation
Chemical reactions
Water assists reactions in the body
(E.g. absorption of nutrients and digestion)
Excretion
Water helps the kidneys filter waste
Joints
Water provides fluid to keep joints mobile
Saliva
Water helps swallowing
Spinal fluid
Water Cushions the nervous system
Temperature control
Water helps to regulate the body temperature
Tears
Water helps to form tears to lubricate the eyes
Sources of water
Fruit Yoghurt
Vegetables Lower fat milk
Sugar free drinks
Tea Coffee
Where is fibre found
Only found in food that comes from plants
The two types of fibre
Soluble and insoluble
Where is fibre found
Food that comes from plants
Types of fibre
Soluble and insoluble
Soluble fibre is from
Water
Fibre is
A non digestive form of carbohydrates and can’t provide energy
Soluble fibre what it does
Makes you fuller
Reduces absorption of cholesterol
Reduced glucose being absorbed in the blood stream
Insoluble fibre helps with
Adds bulk
Helps with heart disease and diabetes
Soluble sources
Pulses Vegetables
Oats
Grains
Fruit
Soluble fibre
Dissolves in water forms into gel in the intestines which slows down absorption of carbohydrates and glucose
Insoluble fibre doesn’t …
Dissolve in water
Insoluble fibre definition
Passes through the gut without breaking down and helps food move in your digestive system easier
Insoluble fibre helps to
Keep your bowel healthy
Helps to prevent digestive problems like constipation, diverticular disease and reduce the risk of bowel cancer
Insoluble fibre sources
Whole grain cereal
Brown rice
Fruit and vegetables
Nuts and seeds
