Section 4.1: Diet and nutrition Flashcards
What are the 7 classes of food that should be present in everyone’s diet?
- carbohydrates
- fats
- protein
- vitamins
- minerals
- fibre
- water
What are the 2 types of carbohydrates?
- simple carbs
- complex carbs
Where are simple carbohydrates found?
in fruits, processed foods and anything with refined sugar in and are easily digested
Where are complex carbohydrates found?
in nearly in plant-based foods, bread, pasta, rice and veg. usually take longer to digest
Name the characteristics of carbohydrates
- principle source of energy used by the body
- main fuel for high intensity or anaerobic exercise
- digested and converted into glucose
- glucose stored in the muscles and liver as glycogen
What is the glycaemic index?
ranks carbs according to their effect on our blood glucose levels
What do food with a high glycaemic index do?
cause a rapid, short rise in blood sugar- should be consumed 1-2 hours before exercise
What is cholesterol?
a type of fat found in the blood
What are LDLs (low-density lipoproteins)?
transport cholesterol in the blood to the tissues and classed as ‘bad’ cholesterol because they are linked to an increase in heart disease
What are HDLs (high-density lipoproteins)?
transport excess cholesterol in the blood back to the liver where it’s broken down. HDLs are considered good cholesterol since they lower the risk of heart disease
What are the different types of fats?
- saturated
- unsaturated
- trans-fats
What are fats used for?
low intensity, aerobic work and a carrier for fat-soluble vitamins A, D, E, and K
What are proteins and their function?
a combination of many amino acids and important for muscle growth, repair, making enzymes, hormones and haemoglobin. minor source of energy, used by power athletes
State good protein sources
meat, fish, eggs and dairy products
What are the 2 types of vitamins?
- fat-soluble vitamins- A, D, E, and K
- water-soluble vitamins- B vitamins and C
Define fat-soluble vitamins
found predominantly fatty foods and animal foods e.g. milk, dairy foods, vegetable oils, eggs, liver and oily fish. stores in the liver and fatty tissues for use at a later date
Define water-soluble vitamins
found in fruit, veg and dairy products. not stored in the body so must be taken daily
What is the source and exercise-related function of vitamin C?
source: green veg and fruit
function: protects cells and keeps them healthy. helps in the maintenance of bones, teeth, gums and connective tissue e.g. ligaments
What is the source and exercise-related function of vitamin D?
source: made by our body when exposed to sunlight. can come from oily fish and dairy produce
function: absorbs calcium which keeps bones and teeth healthy
What is the source and exercise-related function of vitamin B1?
source: yeast, egg, liver, wholegrain bread, nuts, red meat and cereals
function: helps to break down and release energy from food. keeps the nervous system healthy
What is the source and exercise-related function of vitamin B2 and B3?
source: dairy products, liver, veg, eggs, cereal, fruit
function: helps to break down and release energy from food. keeps the skin, eyes and nervous system healthy