PAPER 1 - Diet and Nutrition Flashcards
Define MACRO-NUTRIENTS
a TYPE OF FOOD (e.g. fat, protein, carbohydrate) required in LARGE AMOUNTS in the diet
Define MICRO-NUTRIENTS
VITAMINS and MINERALS we only needed in small amounts that play an important role in well-being
Define ENZYME
BIOLOGICAL CATALYSTS which increases the speed oh chemical reactions
Define GLUCOSE
a SIMPLE SUGAR which is an important ENERGY SOURCE in living organisms and is a component of many carbohydrates
Define KCAL
calorie
Define AMINO ACID
the building blocks of proteins
Define BMI
body mass index - a measure of whether you’re a healthy weight for your height
Define THERMIC
temperature
Define METABOLISM
how quickly you burn calories or fat - the CHEMICAL PROCESSES that let you stay alive
Define EXPENDITURE
the amount of energy (or calories) that a person needs to carry out a physical function
What do PROTEINS do ?
- growth and repair
Give examples of proteins
meat / fish / beans / nuts
What do FATS do ?
store energy
What are the two types of fats ?
saturated and unsaturated
What are saturated fats at room temperature ?
solid (cheese)
What are unsaturated fats at rood temperature ?
liquid (avacado / nuts / oil)
What are LDLs ?
Low Density Lipoproteins - get stuck to arteries
What are HDLs ?
High Density Lipoproteins - get rid of LDLs
What does FIBRE do ?
- helps digestion
- lowers cholesterol
Give examples of fibre
fruit / nuts / vegetables / wholegrains
What are CARBOHYDRATES ?
- sugars and starch
- stored as glycogen and converted to glucose for energy
Give examples of starch
- rice
- potatoes
Where is starch stored ?
liver and muscles
Give examples of sugar
- fruit
- honey
Where is sugar stored ?
in the blood stream (as glucose)
Does glycogen (starch) produce energy for aerobic or anaerobic energy ?
aerobic
Why would an athlete want an energy during a competition and pasta before a competition ?
ENERGY DRINK - glucose = sugar - good for anaerobic energy - provides energy there and then
PASTA - glycogen = starch - good for aerobic energy - help sustain energy levels through out
What does surplus glucose (high sugar diet) get converted to ?
TRIG-LY-CERI-DES (body fat)
Give examples of muscle proteins
- haemoglobin (Hb)
- enzymes
- Mb
What do fats provide ?
- essential fatty acids
- fat-soluble vitamins A, D and E
- aerobic energy source
Which is better for you, saturated or unsaturated fats ?
unsaturated
What is the result of eating a lot of saturated fats ?
cardiovascular disease
What is the result of eating a lot of unsaturated fats ?
- boosts delivery of oxygen
- improves endurance and recovery rates
- reduces joint stiffness and inflammation
What are MINERALS ?
essential inorganic nutrients (micros)
What do minerals do ?
- bone and tooth health
- controlling body fluids
- enzyme formation
What is CALCIUM important for ?
- bone health
- muscle contraction
- blood clotting
- nerve transmission
What is IRON important for ?
- formation of haemoglobin
- enzyme reactions
- immune system
What is PHOSPHOROUS important for ?
- bone health
- energy production
Give some examples of TRACE MINERALS (mineral required in small amounts)
- zinc
- iodine
- fluoride
What are VITAMINS ?
essential organic nutrients
What are the two types of vitamins ?
fat-soluble vitamins / water-soluble vitamins
What are FAT-SOLUBLE VITAMINS ?
- fatty foods
- animal products
- vitamin A, D, E, K
What does vitamin A do ?
- antioxidant
- eye health
- cell and bone growth
What does vitamin D do ?
- bone health
- protects against cancer and heart disease
What does vitamin E do ?
- antioxidant
- skin / eye / immune health
What does vitamin K do ?
- blood clotting
- bone health
What are WATER-SOLUBLE VITAMINS ?
- require regular intake
- vitamin C, B
What does vitamin C do ?
- skin
- blood vessel
- tendon / ligament
- bones
What does vitamin B do ?
- breakdown food
- haemoglobin formation
- skin / eye / nervous system health
What is the importance of water ?
- chemical reactions
- dissolve and move substances
- regulates temperature
- hydration