Nutritional intake for health and well-being Flashcards
What does the eat well guide recommend?
-Aim for 5 portions of a variety of fruit and veg a day 🥗
-Choose wholegrain varieties of starchy carbs 🌾
-Protein- eat at least two portions fish each week 🍣
-Oils and spreads- use less often as high in fat 🧈
-Dairy 🥛
How does different food preparation methods affect food?
-Exposure to heat, light and oxygen alters nutrients in food
-Cooking methods such as boiling often reduce micronutrients as they get washed out, a process known as leeching
-Boil, grill and baked items are likely to be lower in fat
What are the benefits of a balanced diet?
-increased energy and vitality ⚡🔋
What are disorders of deficiency?
-osteoporosis (lack of calcium)
-anaemia (lack of iron)
What are disorders of excess?
-obesity (excess calories) 🎅
-coronary heart disease (excess fat) 🫀
How can nutritional intake affect cancer?
-Fruits and vegetables protect against several cancers including those of the mouth, pharynx, larynx, stomach and lung
What is anorexia nervosa?
-fear of fatness, under-eating, excessive weightloss, excess exercise, abuse of laxatives
What is bulimia nervosa?
–Normal weight so more easy to disguise
-Binge eating, feeling guilty of weight
What is binge eating disorder?
-overeating
-more likely to become overweight
What is the aim of carbohydrate loading and how does it work?
-The aim is to increase the muscles capacity to store glycogen above their normal level
-When muscles cells run out of glycogen, fatigue sets in. High pre-race glycogen stores help to delay fatigue and improve performance
-Used by athletes competing in endurance events
What do guidelines recommend athletes do for carb loading?
Guidelines recommend athletes maintain their normal carbohydrate intake for first three days, but increase last 3 days before competition
Some sports like boxing, weight lifting and martial arts may require weight loss. What are some inappropriate weight loss practices?
-fasting or skipping meals
-laxative abuse
-binging and purging
What is a sensible weight loss goal?
-Most athletes who speak about weight loss mean fat loss, as losses in muscle may result in unfavourable changes in their power to weight ratio.
-A sensible goal is to reduce body fat by 0.5- 1.0kg per week
How can weight gain be achieved?
-By increasing the amount of fat or the amount of lean body mass
-Gain of fat is easy to achieve, but gains in lean mass can be achieved by adapting to a progressive strength training programme
What are endurance events and how should athletes eat for them?
-They are longer or more intense training sessions which cause an athletes energy and fluid to be depleted more
-Endurance athletes should prioritise glycogen stores using carbohydrates and supplements (energy drinks, bars or gels)
