Special Diets Flashcards
Why does the body need energy?
Making muscles move Maintain constant body temp Breathing, digestion Growth + repair of body tissue Pregnancy, lactation, illness.
What is BMR? How much energy does it account for?
Basal Metabolic Rate. 75%
Amount of energy to keep body working.
Energy values: 1g Fat 1g Carbohydrate 1g Protein 1g Alcohol
9 kcal
3.75 kcal
4 kcal
7 kcal
What are EARs?
Estimated Average Requirements
Why are complex carbs essential in a sportspersons diet?
Nutrient dense, filling + low fat.
What carb is stored in muscles + liver, why must we maintain these stores?
Glycogen.
Endurance + stamina.
How can a sportsperson to up carb intakes?
HCLF 2-3 hours before exercise
After - HCLF snack to replenish glycogen store
What is carb loading?
Increased carb intake before big event. (By about 70%) Increases glycogen stores and maximises performance.
6 tips for sport meal planning?
Meals rich in complex carbs Keep up protein levels Range of fruit + veg Sugar + fat in low quantities Timing + portion size Regular healthy snacks
What is a food allergy?
Reaction to food that causes the immune system to react. Can cause anaphylaxis.
8 common food allergies?
Gluten Eggs Shellfish Peanuts Sesame Seeds Soya Milk Sulphur Dioxide
5 symptoms of a food allergy
Coughing Itchy skin/rash Nausea/bloated Diarrhoea + vomiting Swelling of lips and throat
Symptoms of anaphylactic shock? Treatment?
Rash, swollen lips + throat, difficulty breathing, low BP, fainting.
Epipen (epinephrine/adrenaline)
What is a food intolerance?
Doesn’t involve immune system, not fatal. May feel unwell.
What is lactose intolerance?
Intolerance to lactose (sugar in milk) due to shortage of lactase which breaks it down. Can’t be absorbed.
Symptoms of lactose intolerance?
Stomach cramps
Bloating
Flatulence
Diarrhoea
What is coeliac disease?
Anti-bodies produced in reaction to gluten which attacks persons own tissues + damages intestinal lining.
Symptoms of coeliac disease?
Nausea, flatulence, constipation, tiredness, reduced growth, skin problems.
6 foods that people with coeliac disease should avoid?
Wheat, Barley, Oats, Rye, Processed meat, Stock Cubes + Baking Powder
6 foods that people with coeliac disease can include?
Rice, Potatoes, Corn, Pulses, Fruit + veg, Nuts, Meat, Fish + Poultry
What is a Lacto-Ovo Vegetarian?
Include Dairy Products + Eggs, not Meat + Fish
What is a Vegan?
Does not include: Dairy, Meat, Fish, Eggs, Animal By-Products (Honey, Gelatine)
4 reasons someone might become a vegetarian?
Concern about the environment, animal welfare, healthier + religion
3 Do’s for a vegetarian?
Eat a variety of foods from 5 food groups
Eat fortified cereals for breakfast
Include alternative sources of protein
Exceed ‘5 a day’ target for fruit + veg
3 Don’ts for a vegetarian?
Give up meat + not replace it
Eat too many sugary/fatty foods
Exclude a food group from your diet
What vitamin is often deficient in Vegetarian diets?
Vitamin B12 (B12 only in meat + dairy products)
