Healthy Eating Flashcards
Why do we need to eat? /5
provide the body with nutrients
to allow the body to function properly
for energy
tissue growth and repair
regulating metabolic functions that continuously take place within the body
What’s a calorie? /2
an energy producing unit of food
age, sex, body size, body composition, climate, physical condition (pregnancy, illness, fitness level etc.) and the body’s metabolism all influence the amount of calories that a person uses and requires to meet daily function requirements.
What are the 6 essential nutrients? /6
water
vitamins
minerals
protein
fat
carbohydrate
What is water? /6
micronutrient
provides no calories or energy
60% of our body weight
70% muscle weight
80% blood
most important and overlooked essential nutrient
What are the functions of water? /4
transport nutrients to the various body systems
necessary component of energy production
body temperature control, sweat
elimination of waste products via urine
When should water be consumed? /4
8 glasses a day
active: 2500-3000 ml a day
600-1200 ml per hour of exercise
500 ml per kg of body weight lost during exercise
What are vitamins? /8
provide no calories or energy
organic substances found in food and supplements
CAN NOT be produced in the body
must be provided by food consumption
assist to the energy and regulation of metabolism
inadequate intakes will result in body malfunctions
13 vitamins identified, own specific function and co-operation with other vitamins
required in minute quantities
What are water soluble vitamins? /5
Vitamins C and B
complex
not stored in the body
must be replenished each day
eliminated through the excretion of urine
What are fat soluble vitamins? /4
Vitamins A, D, E, K
stored in fat cells
do not need to be replenished each day
excessive intakes can result in vitamin toxicity; nausea and diarrhea
What are minerals? /6
provide no calories or energy
inorganic compounds
necessary for repairing body tissues (with protein)
achieved with a well-balanced eating plan
eating a variety of foods from the 4 food groups
avoid calorie restrictive diets
What is iron deficiency? /5
anemia
chronic tiredness, irritability, headache, difficulty concentrating
commonly seen in women due to menstruation, pregnancy, lactation, pregnancy
restored through animal meat and vitamin C
vegetarians are easy victims
What is a calcium deficiency? /3
osteoporosis
caused by the aging process
women suffer more due to menopause, lack of estrogen
How can you prevent calcium deficiency? /6
consume lots of dairy products
1300mg/ day
weight-bearing activities to strengthen bones
avoid excessive weight loss or extreme thinness
intake vitamin D
avoid high caffeine consumption
What is protein? /7
macronutrient
1 gram = 4 calories
found in muscles, organs, blood cells, skin, hair, teeth, and bones
requirement for the growth of new cells and repair of old cells
0.8 g for every kg of metabolically active body weight
increase consumption of athletes: 1.2-2 g/kg
quality is important; high protein intake may result in high fat as well
What are amino acids? /3
energy provided by protein
provided via food consumption
meat or combination of vegetables and grain, grain and nut, or grain and dairy at every meal
