Soc 24: Energy Use, Diet, Nutrition And Hydration Flashcards
7 elements of a balanced diet
Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water and Fibre
Complex Carbohydrates
Found in Natural Foods eg bananas, brown rice and nuts
Simple Carbohydrates
- Are found in their natural form in fruit and vegetables
- Found in their refined in biscuits, cakes and chocolate
Fats
. Important for providing energy and help muscles to work
. Found in bacon, cheese fish and nuts
Proteins
. Important in repairing muscle and tissue
. Provides energy during extended periods of exercise
Protein (Animal)
Found in meat, fish and dairy products.
Protein (Plant or vegetable)
Found in nuts, pasta and rice
Protein after exercise is ideal as it:
. Minimises protein breakdown
. Stimulate muscle protein synthesis
. Helps build muscle
Vitamins are essential for you body functioning properly
. Good visions . Good skin . Red Blood Cell Formation . Healing . Healthy bines and teeth . Blood clotting
2 Key Minerals
Calcium and Iron
Calcium
. Important in formation of bones and teeth
. Reduces chance of osteoporosis
Iron
. Linked with haemoglobin
. Lack of it can lead to irregular breathing and HR
Fibre
. Adds bulk to food and aids functioning of digestive system
Water
. Accounts for half of body weight
. Transports nutrients, wastes and hormones around the body
2 types of fibre
Soluble and insoluble
Soluble fibre
(Fruit and Veg) Helps to reduce cholesterol levels
Insoluble Fibre
Prevents constipation (Cereal and bread)
Dehydration
The loss of water and salts essential for normal body function
Hydrate
Take on water
Metabolic rate
The rare at which metabolic processes take place; the rare at which a body uses up energy
Hydration
Being hydrated means the body has the correct amount of water in cells, tissues and organs to function correctly.
Average recommend daily water intake
2.5L for men
2L for women
Diuretic
Making you produce more urine
