Nutrition and Physical Exercise and Health Flashcards
What is a balanced diet?
When all the food groups are in the correct amount with nutrient dense foods meeting energy needs and correct nutrients to maintain health
What nutrients are required in larger amounts?
Macronutrients
What are the 3 macronutrients?
Carbs
Protein
Fats
What are the 2 different types of carbs?
Simple which is fast release and complex which is slow release
What type of carb is fibre?
Complex carb which contains cellulose which is not digestable
What occurs in the body when fibre is consumed?
The cellulose absorbs water which increases the volume of faeces in the body. The muscles of the gut then push against the bulk and force food along
What is the role of protein in the body?
Growth and repair with chains of amino acids
What is the difference between essential amino acids and non essential?
Essential must be taken in by food as the body makes non essential aa.
What is fats needed for in the body?
Energy, insulation, cell membranes, hormones
What does fats help the body absorb?
Vitamins A, D and E
What are the differences of saturated and unsaturated fats?
Saturated is animal source
Unsaturated is plant source
What nutrients are required in smaller amounts?
Micronutrients
What are the examples of micronutrients?
Vitamins. Minerals and Water
What are examples of some minerals?
Iron, Calcium and Sodium
How much water is recommended per day?
2 litres
What is water essential for?
Chemical reactions, cell cytoplasm, transport (blood), remove waste (urine), control temp (sweat), joints (synovial fluid)
What does RI stand for?
Reference intake
What is reference intake based on?
Average amounts for an average adult
Where is reference intake used?
Food labelling to show percentage of RI for nutrients in food
What is energy needed for?
Support body functions and physical activity
What body functions is energy needed for?
Basal metabolic rate, heart beat and digestive system
What does the amount of energy depend on?
Age
Sex
Level of Daily Activity
How is excess energy stored?
Fat around the organs
What BMI is classified as obese?
A BMI of 30+