Paper 2 - Balanced Diet Flashcards
What is a balanced diet?
A diet that contain the right quantity of food so that you consume only as many calories as you expend each day, and the right mi of foods so that the body receives all the nutrients, vitamins and minerals it needs.
What is nutrition?
The intake of food, considered in relation to the body’s dietary needs. Good nutrition takes the form of an adequate, well balanced diet.
What are carbohydrates?
They’re the main and preferred energy source for all types of exercise, at all intensities.
What are the two types of carbohydrates?
Simple
Complex
What are simple carbohydrates?
Simple carbs or sugars, break down quickly and provide your body with immediate energy.
Sugar, honey, sweets, fruit, milk, chocolate, yogurt and jam.
What are complex carbohydrates?
Complex carbs or starches, are released slowly by your body and are less likely to be stored as body fat.
Veg, bread, pasta and rice
What is fat?
Like carbohydrates, its also an energy source. It provide more energy than carbs but only when exercising at a low intensity.
What are the two types of fat?
Saturated
Unsaturated
What is saturated fat?
Typically solid at room temp.
Too much in your diet increases your risk of developing heart disease and becoming obese so should limit this consumption.
Fatty meat, butter, cheese, cakes, crisps and biscuits.
What is unsaturated fat?
Normally liquid at room temp.
Much healthier than saturated and plays a role in reducing the risk of developing heart disease.
Oily fish, nuts, olive oil, sunflower oil and avocados
What does protein do?
Supports muscle growth and repair. Everyone needs to ensure they get enough protein in their diet, but it’s particularly important to consume it after physical activity.
Meat, fish, nuts, eggs, shellfish, pulse and beans.
What are vitamins and minerals?
Vitamins are organic substances and minerals are in organic substances.
You only need small quantities but they are essential for keeping the body working.
Vitamin A = spinach (good for skin).
Calcium = milk (good for bones).
What is hydration?
Having enough water in the body to enable it to function normally.
What is dehydration?
Excessive loss of water from the body, interrupting the normal functioning of the body.
What is rehydration?
Consuming water to restore hydration.
What does dehydration result in?
- Blood thickening. This slows the speed at which it can travel around the body, delivering nutrients.
- Increase in heart rate because the heart has to work harder to pump thicker blood around. Can also result in an irregular rhythm.
- An increase in body temp.
- Increase in reaction time = slower = bad decisions
- Muscle fatigue/cramp
- Dizziness, nausea, blurred vision and headaches.
What is a calorie?
A unit of measurement for heat or energy production in the body, normally expressed as Kcal.
What factors affect calorie requirement?
Age
Height
Gender
Energy expenditure
How does age affect the amount of calories required?
Younger people, under the age of 25, need more calories than older people. This is because, as you age, your body replaces muscles with fat, and fat burns fewer calories then muscles.
How does height affect the amount of calories required?
You need to consume more calories each day the taller you are. This is because taller people have larger skeletons.
How does gender affect the amount of calories required?
Men tend to require more calories than women because -
Men tend to have larger skeletons
Men tend to have a greater muscle mass.
How does energy expenditure affect the amount of calories required?
The more exercise you do, the more energy you need and, therefore, the more calories you need to consume.
