Nutritions Flashcards
How much of our total daily energy should carbs take
55-65%
Carbohydrates
Simple carbs or sugar - composed of one or two glucose molecules
Complex carbs or starches - made up of many hundreds of glucose molecules
Carbs are digested and broken down into glucose and stored as glycogen in muscles and liver.
Excess carbs stored as fat.
Fats
Saturated fats - animal foods, dairy and meat
Unsaturated - polyunsaturated and mono-saturated
They are broken down through the digestion system and made available to the blood stream as free fatty acids
Average daily intake of fats
20-25%
Protein
Animal foods such as meat, poultry, fish, eggs and dairy products.
Protein is broken down through the digestion into amino acids
Two types - essential amino acids
- non essential amino acids
Calcium and phosphorus
In the formation of strong bones, hard tissue and teeth.
Calcium needed for heart, muscles and nerves To function properly
Vitamin d required for absorption of calcium
Iron
Essential component of red blood cells, that carries oxygen to tissues throughout the body
Important in the functioning of the immune system and production of energy
Low iron lead to anaemia
Folate
B group vitamin that is vital for healthy fetal growth and prevention of some birth defects
Pregnant women may take supplements
Involved in cell division and growth
Foods high in folate
Lover, yeast, green leafy vegges, legumes, oranges, bananas, cereals, breads
Vitamin C
Needed for growth and repair of tissues
Body cannot make vitamin c and does not store vitamin c
It is used to form an important protein used to make skin, blood vessels. Heal wounds, form scar tissue
Water
Regulation of body temp via sweating
Helps body function properly like blood and saliva
Fibre
Fibre helps to avoid constipation and keep the digestive system healthy
Fibre has also been shown to benefit diabetes, blood cholesterol levels and weight control
