Nutritional Needs Flashcards
Macronutrients
Nutrients required in large amounts to maintain health and well-being. These are carbohydrates, fats and proteins. Micronutrients are also the energy providing nutrients of your diet.
Micronutrients
Nutrients required in small amounts to maintain health and well-being. These are vitamins and minerals.
Basal metabolic rate (BMR)
BMR represents the lowest rate of energy usage that can sustain life. It is the basic energy we need to stay alive and for our body’s to function.
Carbohydrates
Carbohydrates are your body’s most readily available source of energy and can be accessed rapidly. 1g of carbohydrates provides approximately 4kcal of energy.
What are simple carbohydrates?
Simple carbohydrates are your sugary foods which are easily digested and provide a quick release of energy. Simple carbohydrates are found in foods such as fruit, fruit juices, honey, sweets and chocolate.
What are complex carbohydrates?
Complex carbohydrates are longer chains of simple sugars. Complex carbohydrates are broken down slowly in your body to release energy over longer periods of time. They should form the largest percentage of your total carbohydrate intake per day.
What foods are found in complex carbohydrates?
Complex carbohydrates are found in bread, rice, pasta, potatoes, beans and lentils. Wholemeal bread, wholegrain rice and wholemeal pasta are best as they also contain a higher nutritional value and prove a source of fibre. After you eat foods containing carbohydrates your body’s sugar level rises.
Are simple carbohydrates healthy?
No, because simple carbohydrates release energy sugar and include foods such as syrup, fizzy drinks, sweets, fruit juices, sports drinks and energy gels.
Are complex carbohydrates the healthier of the two types?
Yes, because they have a slower release of energy as these foods include bread, bagels, crackers, rice, pasta, noodles, couscous, potatoes, breakfast cereal bars and root vegetables.
What are the two types of fats?
Saturated and unsaturated
What are saturated fats?
Fatty acids, mainly from animal sources, along with cholesterol they are linked to the build-up of fatty substances on artery walls. They are usually solid at room temperature.
What are unsaturated fats?
Unsaturated fats are fatty acids usually liquid at room temperature and are considered less likely to build-up fatty acids on artery walls.
What is the healthier type of fat?
Unsaturated
What is the unhealthy type of fat?
Saturated
What foods are included in saturated fats?
Full-fat dairy products, butter, meat pies, pate, cream, cakes, biscuits, sweets, chocolate and coconut oil.
