fiber, minerals, vitamins, basal metabolic rate, metabolic equivalent and balance Flashcards
what does fibre help with?
digestion
foods high in fibre
- Oranges = 15%DV = 4g
- Broccoli = 18% DV = 5g
- Avocados = 58% DV = 13g
what is calcium (Ca) good for?
bone strength
what is iron (Fe) good for?
formation of hemoglobin
what is potassium (K) good for?
supports nerve transmission
what is zinc (Zn) good for?
supports immune response
food examples of calcium
- dairy product
- soybeans
- dark green leafy veg
food examples of iron
- seafood
- red meat
- dried fruit
- peas
food examples of potassium
- raisins
- bananas
- avocado
- potatoes
food examples of zinc
- beef
- chicken
- oysters
- tofu
- pork
what does vitamin A help with?
natural defense against illness
what does vitamin B12 help with?
making red blood cells + keeps nervous system healthy
what does vitamin C help with?
protects cells and keeps them healthy, healthy skin, blood vessels, bone +cartilage
what does vitamin D help with?
keep bones teeth and muscles healthy
what does vitamin E help with?
maintain healthy skin and eyes, strengthen immune system
what does vitamin K help with?
blood clotting
food examples of vitamin A
- tomatoes
- mango
- milk
- egg
food examples of vitamin B12
- meat
- cheese
- egg
food examples of vitamin C
- strawberries
- orange
- broccoli
food examples of vitamin D
- red meat
- liver
- egg yolk
food examples of vitamin E
- nuts
- seeds
- plant oils
- wheatgerm
food examples of vitamin K
- green leafy veg
- cereal grains
how much of the body is water
2/3
what percentage of blood plasma is water
90%
what is the basal metabolic rate (BMR)
amount of energy (kcal) your body needs to do nothing
men: 66 + (13.7 x kg) + (5.0 x cm) - (6.8 x years)
women: 655 + (9.6 x kg) + (1.8 x cm) - (4.7 x years)
what is the metabolic equivalent value (MET)
- body uses 1kcal/kg/hour
- this is 1 MET
- 3 METS is three times the energy required at rest and so on
whats energy balance
energy balance = energy in + energy out
