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Military Health Stressors > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What are macronutrients?

A

Carbs
Fibre
Proteins
Fats

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2
Q

What are micronutrients?

A

Vitamins
Minerals

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3
Q

What are carbs used for?

A

Energy

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4
Q

What are fats used for?

A

Energy
Essential fatty Acids
Tissue growth
Carriage of fat-soluble vitamins

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5
Q

What are proteins used for?

A

Growth and repair of tissue
Amino acids
Production of hormones and enzymes

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6
Q

What are vitamins used for?

A

Chemical processes of metabolism
Components of cell structures

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7
Q

What are minerals used for?

A

Physical structure and chemical balance in the body

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8
Q

What are the recommended daily intakes of each food group as a %

A

Proteins - 12 %
Carbs - 38%
Dairy and alternatives - 8%
Fruit and vegetables - 40%
Oils and spreads - 1%

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9
Q

How many portions of fruit and veg should you eat a day?

A

5

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10
Q

What are the benefits of eating fruit and veg?

A

Fibre
Healthy digestive system
Vitamins and minerals
Protects against cancer, obesity and heart disease

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11
Q

What are the benefits of carbohydrates?

A

Starchy carbs main source of energy
Wholegrain rich in fibre
Reduce risk of cancer, diabetes and coronary heart disease

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12
Q

What are the benefits of proteins?

A

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

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13
Q

What are the benefits of dairy?

A

Source of calcium for bones and teeth

High quality proteins, fats and complex carbs

Low fat preferred

Alternatives should be fortified with vitamin b12

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14
Q

What are the benefits of oils and spreads?

A

Energy source

Source of essential fatty acids and fat soluble vitamins

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15
Q

What factors can affect personal daily calorie needs?

A

Age
Height and weight
Basic level of daily activity
Body composition
Climate
Natural metabolism
Fitness

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16
Q

What is the recommended calorie intake for men and women?

A

2500 for men
2000 for women

17
Q

What are NHS 8 tips for healthy living?

A

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

18
Q

What are tips for a healthy gut?

A

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

19
Q

How many calories does a soldier in the field need?

A

4000

Military Health Stressors (10 decks)

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