Nutrients And Balanced Diet Flashcards
What are the 7 elements of a balanced diet
Fats, protein, vitamins,minerals, water, fibre
What are the 3 macro nutrients
Carbohydrates, protein, fats
What micronutrients
minerals and vitamins
What are fats used for
Should be 30% of your daily intake
Provide slow release energy and is useful for a marathon runner.
How does protein aid a performer
Protein will help you repair muscle and gain muscle mass
Vitamins are essential for:
Good vision Good skin Red blood cell formation. Blood clotting Healing Healthy bones and teeth
Why is calcium an important mineral. And what foods is it found in
It is important in the formation and strength of bones and teeth. high amounts of calcium are found in: milk,cheese, and cereals.
Why is iron important. And what foods can we get iron from
It helps the oxygen carrying capacity of haemoglobin and the formation of red blood cells.
Found in many foods such as meats
What is vitamin A important for. And what foods are they found in
Necessary for vision and helps prevent night blindness
Found in: milk, cheese, and egg yolks
What is vitamin B1 important for
Is needed for the release or carbohydrates in working muscles
Found in: whole grains,nuts,and meat
What is vitamin C important for. And what foods are they found in
Helps healing, fights infection, and helps maintain healthy teeth and gums
What is vitamin D important for. And what foods are they found in
Needed for the absorption of calcium for healthy bones
Fish, milk, eggs
What is vitamin E important for. And what foods are they found in
Needed for growth and development
Why is water important
During exercise your body sweats and loses electrolytes.
If you do not take on water you become dehydrated which negatively effects ur performance
What is Fibre
Fibre adds bulk to foods and acids the functions of the digestive system.
What are the 2 types of fibre and what do they do
Soluble- oats,fruit, and vegetables are sources of fibre
Insoluble- wholegrain cereal and bread
Why is it important to know optimum weight.
The most favourable weight to produce their best performance in their sport
What are the factors the affect optimum weight
Height- a taller person is more likely to be heavier than a shorter person
Bone structure- people with a heavier bone structure would be heavier in weight
Muscle girth- people with bigger muscles will weigh more
Gender- men will often weigh more than women due to muscle girth and bone structure
what are the 3 different body types
Ectomorph- skinny
Endomorph-fat
Mesomorph- athlete
What is metabolic rate
The rate of which the body uses up energy
