Nutrition Flashcards
What are macronutrients?
Carbs
Fibre
Proteins
Fats
What are micronutrients?
Vitamins
Minerals
What are carbs used for?
Energy
What are fats used for?
Energy
Essential fatty Acids
Tissue growth
Carriage of fat-soluble vitamins
What are proteins used for?
Growth and repair of tissue
Amino acids
Production of hormones and enzymes
What are vitamins used for?
Chemical processes of metabolism
Components of cell structures
What are minerals used for?
Physical structure and chemical balance in the body
What are the recommended daily intakes of each food group as a %
Proteins - 12 %
Carbs - 38%
Dairy and alternatives - 8%
Fruit and vegetables - 40%
Oils and spreads - 1%
How many portions of fruit and veg should you eat a day?
5
What are the benefits of eating fruit and veg?
Fibre
Healthy digestive system
Vitamins and minerals
Protects against cancer, obesity and heart disease
What are the benefits of carbohydrates?
Starchy carbs main source of energy
Wholegrain rich in fibre
Reduce risk of cancer, diabetes and coronary heart disease
What are the benefits of proteins?
Major functional and structural component of all cells
Provides body with 10-25% of it’s dietary energy
Needed for growth and repair
Source of vitamins and minerals including vitamin b12
Oily fish high in omega 3 fats
Limit red and processed meat to 70g per day
What are the benefits of dairy?
Source of calcium for bones and teeth
High quality proteins, fats and complex carbs
Low fat preferred
Alternatives should be fortified with vitamin b12
What are the benefits of oils and spreads?
Energy source
Source of essential fatty acids and fat soluble vitamins
What factors can affect personal daily calorie needs?
Age
Height and weight
Basic level of daily activity
Body composition
Climate
Natural metabolism
Fitness
What is the recommended calorie intake for men and women?
2500 for men
2000 for women
What are NHS 8 tips for healthy living?
Base your meals on high fibre starchy carbs
Eat lots of fruit and veg
Eat more oily fish
Cut down in saturated fat and sugar
Eat no more than 6g of salt a day
Get active and to a healthy weight
Do not get thirsty
Do not skip breakfast
What are tips for a healthy gut?
Eat wide range of plant based foods
Eat more fibre
Avoid highly processed foods
Eat probiotic foods
Choose extra virgin olive oil
Eat micro boosting foods while and after taking antibiotics
How many calories does a soldier in the field need?
4000
