Nutrition Part 1 Flashcards
What do nutrients supply us with?
Energy for everyday tasks as well as materials for growth repair and bodily functions
What are the 6 essential areas that food can be broken down into?
Carbohydrates, fats, proteins, vitamins, minerals and water
What are carbohydrates?
The main supply of energy during most types of exercise as they are fast to break down
What does digestion do to starchy/complex carbohydrates?
Breaks down starches into glucose
Where are starchy/complex carbohydrates stored?
As glycogen in muscles and liver
What are starchy/complex carbohydrates high in and what foods do they include?
High in vitamins and minerals, include pasta, rice, bread and potatoes
What do the high fibres in fibrous carbohydrates help with?
Bowel and digestive tract health
What else are fibrous carbohydrates high in?
Vitamins, minerals and water
What do fibrous carbohydrates include?
Fruit, vegetables and cereal
What are the negatives of simple sugar carbohydrates?
They have low nutritional value, can cause quick highs followed by depletion and can lead to obesity or diabetes
What are the positives of simple sugar carbohydrates?
They are a good energy source, quickly absorbed and may assist in quick recovery of muscle glycogen levels immediately after fatiguing exercise
What are proteins made of and what are they necessary for?
Amino acids and necessary for growth and repair of muscles
What are proteins an emergency source of and what do foods do they include?
Emergency energy source when no other exists, include red meat, fish, chicken and beans
What are fats used for?
Insulation, protection of organs and as an energy source
What are the negatives of fats?
They are slow to digest and use more oxygen to create energy than carbohydrates
What are vitamins important for and what provides all the vitamins required?
Important for all bodily functions and a balanced diet provides all vitamins required
What are some examples of saturated fats?
Animal products such as blue cheese and cream
At room temperature, what are all saturated fats?
Solids
At room temperature, what are all unsaturated fats?
Liquids
What are saturated fats high in and what can they cause?
High in Low Density Lipoprotein and can cause build up in arterial walls
What is an example of an unsaturated fat?
Oils
Which type of fat is the healthier alternative?
Unsaturated fat
What are examples of monounsaturated fats and what advantages do they have?
Canola and olive oils, have protective effects against cardiovascular disease
What are unsaturated fats high in?
High density lipoproteins which remove cholesterol from cells and take it back to the liver
