Nutrition Flashcards
Diet definition
Particular eating pattern
You need food too
🍎maintain life
🍎for growth and repair
🍎provide substances to regulate the processes of the body
🍎Cary our voluntary physical activity
Carbohydrates
🍞main source or energy production in the body
🍞complex carbs = potato, food made from cereal
🍞simple carbs = sugar, honey, jam.
🍞complex carbs naturally contain more vitamins, minerals, dietary fibre.
🍞55-60% food we eat should be carbohydrates
Fats
🍭secondary source for energy production 🍭vital for normal tissue functioning 🍭fat also an insulator and protects vital organs 🍭Saturated fats - fat on meat 🍭polyunsaturated - sunflower oil 🍭monounsaturated- olive oil 🍭25-30% food intake. 🍭no more than 10% Of saturated
Protein
💪🏼needed for growth and repair
💪🏼animal - meat, milk, cheese
💪🏼vegetable - peas, beans, nuts
💪🏼10-15% of your foot should be protein
Benefits of having a balanced healthy diet
🍒balanced energy input and output
🍒controls weight
🍒prevents disease and infection (improved function of immune system)
🍒reduces risk of chronic diseases eg cancer
🍒helps promote good mental function and enhances memory
🍒boosts energy and helps beat the effects of tiredness and fatigue
🍒enhances ability to concentrate and alter mood
Consequences of an unbalanced diet
🍒risk of chronic disease eg heart disease, stroke, diabetes
🍒unused energy stored as fat resulting in obesity
🍒vitamin and mineral deficiency
Vitamin A deficiency causes
Blindness
Vitamin C deficiency causes
Scurvy - results in dental problems
Vitamins
☀️functioning of muscles and nerves
☀️growth of body tissue
☀️release of energy from food
☀️all vits required by the body will be contained in a balanced, varied diet
What is vitamin B used for
Release of energy
What is vitamin C used for
Release of iron from food
What is vitamin D used for
Absorb calcium from food
Minerals
☀️Calcium- strength and rigidity to bones
☀️assist in many body functions
☀️phosphorus assist production ATP
☀️iron-involved with use oxygen found in haemoglobin in red blood cells
☀️sodium- in body fluids esp blood involved maintaining water balance
☀️mineral small quantities- trace elements eg zinc
☀️all required balanced, varied diet
Water
☀️main medium transporting nutrients
☀️removing waste
☀️regulating body temp
☀️adult die in one week with no water
☀️lose a lot through sweat
Dietary fibres
☀️can’t be digested
☀️essential as provides bulk to the faeces
☀️helps prevent constipation and other serious conditions
☀️food high in dietary fibres - complex carbohydrates
Factors that affect energy needs
Metabolism Age Body size Body composition Gender Physical activity levels Climate
Metabolism
Rate at which you process or burn up your food.
High- process your food quickly and effectively
Low- process your food less quickly and effectively
Less likely overweight if you have a high metabolism
When you exercise your metabolism rises. This means you burn more kcal. when you stop your metabolism remains high for a period of time, burn more at a faster rate even though you stopped exercising
Age- energy needs
More kcals as a teen in your youth spurt than you need as a senior citizen
Bodysize energy needs
Bigger - more kcals
Makes bigger females so need more
Body composition energy needs
More muscle - more kcal you burn up
Less muscle less kcal burn
Gender energy needs
Male 2500, 3500
Female 2000, 3000
Average - very active
Physical levels activity needs
More - morekcals
Climate
Cold yes
Generate heat to stay warm
Shiver
Not necessary warm place
Why do you need energy at rest
Keep warm
Keep heart beating
Keep lungs breathing
All reactions that go on in your cells
Why can being obese affect physical tasks
Thick pads of fat restrict breathing
Thick pads of fat restrict blood flow
Thick pads of fat restrict ROM at joints
Lungs work harder supply O2 increase body mass
Heart worm harder supply O2 increase body mass
Muscle work harder to move increase body fat
Diet
Persons eating pattern
