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SP1602- Introduction to physical activity, health and wellbeing > Nutrition and Diet > Flashcards

Nutrition and Diet Flashcards

1
Q

What does blood glucose show you?

A

amount of glucose you have in your blood

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2
Q

What happens to your blood glucose levels when you eat?

A

responds to carbohydrate intake
high carb meal increases your blood sugar levels
body breaks down carbohydrates into glucose dissolved into blood stream

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3
Q

What is glucose used for?

A

energy
storage in the liver
coverts to fat for storage

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4
Q

Why do blood glucose levels differ even if the amount of carbohydrate in meals is the same?

A

type of carb- high glycaemic or low glycaemic

those that are high are absorbed into the blood stream quicker

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5
Q

What are some of the examples of high and low glyceamic that cause increase or decrease in glucose levels foods?

A

high-
chips biscuits cake potatoes jasmine rice

low-
basmati rice, veg, pasta , bread, oats

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6
Q

What is Hba1c?

A

glycated haemoglobin

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7
Q

What are the overweight and obese statistics in adults amongst men and women in the UK?

A

7/10- men obese or overweight

6/10- women

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8
Q

What are the obesity rates in the UK?

A

1/4- obese men
1/4- women
BMI over 30

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9
Q

How is BMI measured?

A

weight in kg/ height in m squared

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10
Q

What is the classification of normal weight?

A

18.5-24.9

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11
Q

What is the classification of overweight?

A

25-29.9

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12
Q

What is the classification of obese?

A

over 30

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13
Q

What should people aim for their BMI to be?

A

18.5-24.9

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14
Q

What is the trend for overweight and obese people?

A

increased risk of comorbidities- overweight

mod to severe risk of co morbidities- obese

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15
Q

What are some of the health risks for someone who is obese?

A

abnormal plasma lipid and lipoprotein levels
impaired cardiac function
insulin resistance and type 2 diabetes
gallbladder disease
problems receiving anaesthetics in surgery
hypertension, BP, stroke, deep vein thrombosis
discrimination
OA
sleep apnea, mechanical ventilation constraints
irregular period
cancer
renal kidney disease

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16
Q

What is the direct cause of obesity?

A

individuals having excess of energy intake over energy expenditure

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17
Q

What are the 4 hormones that play a role in weight?

A

leptin- reduce apetite
ghrelin acylated- increase apetite before feeding
peptide YY3-36/ PYY- reduced apetite, feel full
neuropeptide Y- increase apetite and storage of energy as fat, obese

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18
Q

How much should you exercise to prevent obesity?

A

45-60 mins per day

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19
Q

For those who were obese and lost weight, how much do they need to exercise to avoid putting on weight again?

A

60-90mins a day

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20
Q

What are the guidelines for physical activity?

A

150mins a week of moderate
75 vigorous
mixture

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21
Q

How long will it take to lose 400kcal for a fit person compared to overweight person?

A

overweight person will lose calories quicker as they have to carry the extra weight as resistance when doing an activity

22
Q

What are the benefits of adding exercise to dietary restriction for weight loss?

A

increase energy deficit
facilitates fat oxidation- use fat for energy
loss of body fat by conserving fat free mass
drop in resting metabolic rate
less reliance on calorie deficit when adding exercise
health benefits
moderate suppression of apetite

23
Q

Why is diet with exercise considered the best option for WEIGHT LOSS compared to just diet or exercise?

A

diet only- will have decrease in body mass and fat mass but also fat free mass which is what we dont want

exercise only- decreases fat mass, increases fat free mass but also increases body mass which is what we dont want

diet and exercise- decrease fat mass, body mass but increase in fat free mass

24
Q

What exercise can increase fat free mass or preserve it?

A

resistance training

25
Q

Why does resistance training with a weight loss programme increase fat free mass and reduce body fat?

A

fat free mass more metabolically active than fat
lose more body fat
increase in muscle means increase in resting metabolic rate
increase in energy used from fat stores/ fat oxidation

26
Q

What impact does exercise (aerobic and resistance) have on apetite?

A

reduced ghrelin at the time of exercise
increase in PYY during exercise particularly for aerobic
during exercise your apatite decreases

27
Q

How much water should we have a day?

A

6-8 cups

28
Q

How much protein should we have and how is it calculated?

A

15%

0.75 x bodyweight kg per day in adults

29
Q

How much carbohydrates should we have a day in total?

A

50%

30
Q

How much carbs of which are free sugars should a person intake?

A

5%

31
Q

How much total fat should someone intake?

A

35%

32
Q

How much saturated should someone intake?

A

11%

33
Q

How do you find out how much calories someone should have?

A

use powerpoint slide

34
Q

How many essential nutrients are there?

A

40

35
Q

What are some of the examples of essential nutrients?

A 
water 
protein- 9 essential amino acids
fatty acids 
a,c,d,e,k
8 substances that make up b group of vitamins 
15 minerals
36
Q

What is the difference between macro and micro nutrients?

A

macro- need large amounts, source of energy

micro- not a source of energy, small amount

37
Q

What are the examples of macronutrients?

A

carbs
fats
protein

38
Q

What are the examples of micronutrients?

A

vitamins

minerals

39
Q

What are micro and macronutrients?

A

needed from diet as body cant make it

they are essential nutrients

40
Q

Why do we need food?

A 
synthesise new tissue- generate and replace 
preserve lean body mass 
optimal skeletal structure- dense  
repair existing cells 
maximise o2 transport 
maintain electrolyte balance 
regulate metabolic processes
41
Q

What is meant by glyceamic index?

A

how quickly food causes the blood sugar levels to increase

42
Q

What is the relationship between fluoride and tooth decay?

A

those who brush with fluride have reduced dental diseases

43
Q

Where can you source folic acid from?

A

cereal

brocolli

44
Q

What is folic acid recommended for?

A

women trying to fall pregnant

45
Q

What did clinical trials show from the use of folic acid?

A

those women that had disease and folic acid had reduced numbers of babies that were affected

46
Q

What is the relationship between vitamin A and cancer?

A

those who have increased intake in vitamin A have decreased risk of cancer

47
Q

What food has the most salt intake?

A 
ham
cheese 
sandwiches 
bacon 
pizza
48
Q

What is the relationship between salt intake and blood pressure?

A

increased intake in salt results in increased blood pressure

mod- strong relationship

49
Q

What does the r squared value represent?

A

how much one variable affects the other

50
Q

What factors affect the relationship between salt intake and blood pressure?

A

genetic variation
activity
obesity
alcohol

51
Q

What does it mean when foods are highly glyceamic?

A

when consumed
carb broken down quicker and easier
glucose in blood stream quicker

52
Q

Why are people with diabetes prescribed a low glyceamic diet?

A

its shown to reduce the amount of glucose in your blood stream is reduced therefore its good for diabetics

SP1602- Introduction to physical activity, health and wellbeing (6 decks)

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