Nutrition Flashcards
1
Q
List 4 dietary guidelines for young people
A
- Wide variety,
- Limited saturated fats
- Sufficient nutrients
- Physically active
2
Q
5 Food Groups
A
- Bread and Cereals
- Fruits
- Protein
- Vegetables and salad
- Dairy
3
Q
6 Food Nutrients
A
- Carbohydrates
- Protein
- Fat
- Vitamins
- Minerals
- Water
4
Q
Carbohydrates
A
2 types: - Simple - Complex Simple = sugars Complex = starch and dietary fibre ENERGY - fuel muscles and brain
5
Q
Protein
A
- Broken into amino acids by digestive system
AMINO ACIDS = build and repair muscles
6
Q
Fat
A
2 types: - Saturated - Unsaturated Animal-based food got sat fat Vege oil unsat fat MAINTAINS = skin, hair and cushions vital organs
7
Q
Vitamins
A
- Regulate chemical reactions in the body
Eg = Vitamin A, B complex, C D E + K
MUST HAVE THROUGH DIET AS CAN’T BE MADE IN THE BODY
8
Q
Minerals
A
- Involved in body functions
Calcium + magnesium = bone structure
Iron = for red blood cells
9
Q
Water
A
60-70% of body weight is water
- Controls body temp.
- Carries nutrients and waste from cells
- Needed for cells to function
10
Q
CARBOHYDRATES REQUIREMENTS
A
Trained athlete: 60-70%
Non athlete: 55-60%
11
Q
FAT REQUIREMENTS
A
Trained athlete: 20-25%
Non athlete: 25-30%
12
Q
PROTEIN REQUIREMENTS
A
Trained athlete and non athlete = 10-15%
13
Q
Steady weight diagram
A
Equal energy intake to energy output
14
Q
Gaining weight diagram
A
Energy intake is larger than energy output
= heavy intake on scale
15
Q
Losing weight diagram
A
Energy expenditure is larger the energy output
= heavy output on scale
