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Applying The Principles Of Nutrition To A Physical Activity Programme > The Principles And Key Guidelines Of Nutrition > Flashcards

The Principles And Key Guidelines Of Nutrition Flashcards

1
Q

Define nutrition.

A

Nutrition involves the delivery of essential materials to cells and organisms.

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2
Q

Define healthy eating.

A

‘Healthy’ eating involves eating food that promotes the optimal health of all body systems and prevents the development of disease.

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3
Q

Define balance diet.

A

A ‘balance’ diet involes regulating the quantities of the various food groups consumed.

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4
Q

Define diet.

A

Diet = the current eating pattern.

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5
Q

What are the three macronutrients?

A
  • Carbohydrate
  • Protein
  • Fat (lipids)
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6
Q

What are the two micronutrients?

A
  • Vitamins
  • Minerals
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7
Q

What are the building blocks that make up proteins called?

A

Amino acids.

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8
Q

Give three functions of proteins within the body.

A
  • Growth and development
  • Repair cells and make new ones
  • Produce amino acids
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9
Q

Why are some amino acids referred to as essential?

A

Because the body is unable to produce or synthesise them.

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10
Q

How many amino acids are considered essential?

A

9

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11
Q

Amino acids.

A
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12
Q

Name sources of protein.

A
  • Turkey and chicken
  • Lean cuts of beef or pork
  • Fish or shellfish
  • Various beans, nuts and seeds
  • Tofu, tempeh and other soy protein products
  • Low-fat dairy products
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13
Q

What are complete proteins?

A

Foods containing all nine essential amino acids in sufficient amounts necessary for the liver to synthesise the remaining non-essential amino acids.

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14
Q

What type of foods are sources of incomplete protein?

A
  • Vegetables
  • Cereals and grains
  • Cereal products (bread, pasta)
  • Pulses (beans, lentils, peas)
  • Nuts
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15
Q

What are complementary proteins?

A

Combining two or more foods with incomplete proteins, to form complementary proteins, can provide adequate amounts of all the essential amino acids.

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16
Q

Protein requirement.

A

Activity type g of protein per kg

Sedentary adult 0.8g/kg

Recreational adult exerciser 0.8-1.5g/kg

Adult endurance athlete 1.2-1.6/kg

Growing teenage athlete 1.5-2.0/kg

Adult building muscle mass 1.5.1.7/kg

Estimated upper limits (adult) 2.0/kg

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17
Q

What molecules or units make up carbohydrates?

A

All carbohydrates are made of up molecules or units called saccharides.

These form three basic carbohydrate types:

  • Simple carbohydrates
  • Complex carbohydrates
  • Non-starch polysaccharides (NSP)
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18
Q

What is the difference between a simple and a complex carbohydrate?

A

Simple carbohydrates have very basic structure and usually only contain one or two units of sugar, typically a combination of glucose, fructose and galactose whereas complex carbohydrates consist of many molecules or ‘units’ of glucose all joined together in long, complicated branched chains.

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19
Q

What are refined carbohydrates?

A

Refined carbohydrates contain excessive amounts of sugar (over 15g per 100g) and processed low-quality fats. Has high energy density, no vitamins or minerals and adversely affects insulin response.

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20
Q

What are unrefined carbohydrates?

A

Unrefined carbohydrates contain fructose and glucose in varying amounts, antioxidants and phytochemicals, high levels of dietary fibre, vitamins, minerals and traces of amino acids.

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21
Q

Polysaccharides make up which form of carbohydrate?

A

Complex carbohydrates.

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22
Q

What are the two types of fibre?

A

Soluble and insoluble.

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23
Q

What is the main function of fibre in the body?

A

Aids in the transport of food through the digestive tract.

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24
Q

What dose NSP refer to?

A

Fibre consists of non- starch polysaccharide (NSP) – indigestible plant material.

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25
Q

What is the glycaemic index (GI)?

A

The glycaemic index (GI) provides an indication of the relative speed with which a food is converted to glucose in and absorbed into the bloodstream.

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26
Q

Identify the functions of lipids.

A

Key functions of lipids:

  • Formation of cell membranes.
  • Formation of myelin sheath within the nervous system.
  • Constitute a large majority of the CNS and spinal core.
  • Synthesis of steroid hormones.
  • Assist in the regulation of enzymes.
  • Insulation through subcutaneous adipose tissue.
  • Protection of internal organs.
  • Transportation, storage and utilisation of fat-soluble vitamins A, D, E and K
  • Fuel source during low-intensity workloads.
  • Storage of energy within the adipose tissue.
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27
Q

Describe the structure of a triglyceride.

A
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28
Q

Describe the structure of saturated fats.

A
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29
Q

Common sources of saturated fat.

A

Animal Non-animal

Meat – beef, pork, Coconut oil.

Lamb, venison. Palm kernel oil.

Poultry – chicken, Cocoa butter.

duck. Palm oil.

Dairy – milk, cheese,

Yoghurt, cream, butter,

eggs.

30
Q

What are the two main categories of unsaturated fat?

A
  • Monounsaturated
  • Polyunsaturated
31
Q

Sources of Monounsaturated fatty acids.

A
  • Olives/olive oil
  • Avocado
  • Lard
  • Beef dripping
  • Rapeseed oil
  • Peanut oil
  • Nuts
  • seeds
32
Q

Sources of omega 3 fatty acids.

A
  • Oily fish
  • Cod liver oil
  • Flax oil
  • Walnut oil
  • Hemp seed oil
  • Pasture-reared eggs
33
Q

Sources of omega 6 fatty acids.

A
  • Evening primrose oil
  • Safflower oil
  • Soybean oil
  • Grapeseed oil
  • Sunflower oil
  • Corn oil pumpkin seeds
  • Sesame seeds
34
Q

Describe the process of hydrogenation.

A

Through a combination of heating and chemical manipulation, liquid unsaturated fats are essentially converted to a solid, saturated form.

35
Q

What diseases are associated with the consumption of hydrogenated or trans fats?

A
  • Cancer
  • Atherosclerosis
  • Diabetes
  • Obesity
  • Immune system dysfunction
  • Problem with bones and tendons
36
Q

Foods which contain trans fats.

A
  • Margarine products.
  • Pre-made biscuits.
  • Pre-made cakes.
  • Pre-made crackers products.
  • Take-away foods.
  • Pre-made pies.
  • Pasty products.
  • Pre-prepared box meals.
  • Many processed food products.
37
Q

What are the main functions of cholesterol within the body?

A

Its functions include production of steroid hormones, synthesis of bile acids and synthesis of vitamin D.

38
Q

What are the three key lipoproteins?

A
  • Very low-density lipoproteins (VLDL)
  • Low-density lipoproteins (LDL)
  • High-density lipoproteins (HDL)
39
Q

What form of cholesterol is sometimes referred to as ‘good cholesterol’?

A

High-density lipoproteins (HDL)

40
Q

What is the desirable upper limit of total cholesterol in the UK?

A

5.2mmol/L

41
Q

What are the two main groups of micronutrients?

A

Fat-soluble and water-soluble vitamins

42
Q

Identify the fat-soluble vitamins?

A

Vitamin A, D, E & K

43
Q

Identify the water-soluble vitamins?

A

Vitamin B complex & C

44
Q

Identify a food source for each fat-soluble vitamin.

A

Vitamin A & D

  • Butter from grass-fed cows
  • Pastured whole eggs
  • Liver
  • Seafood
  • Cod liver oil

Vitamin E

  • Unrefined vegetable oils
  • Butter
  • Organ meat
  • Whole grains
  • Raw nuts and seeds
  • Dark green leafy vegetables

Vitamin K

  • Liver
  • Pastured whole eggs
  • Whole grains
  • Dark green leafy vegetables
45
Q

Identify a food source for each water-soluble vitamin.

A

Vitamin B complex

  • Whole unrefined grains.
  • Fresh fruit
  • Fresh vegetables
  • Raw nuts
  • Legumes
  • Seafood
  • Organ meats

Vitamin C

  • Fresh fruit
  • Fresh vegetables
  • Some organ meats
46
Q

What are the seven macrominerals?

A
  • Calcium
  • Chloride
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Sulphur
47
Q

Identify a food source for calcium.

A
  • Dairy products
  • Fish with soft bones (if bones eaten)
  • Green leafy vegetables
48
Q

Identify a food source for chloride.

A
  • Natural unprocessed sea salt
  • Coconut flesh
49
Q

Identify a food source for magnesium.

A
  • Natural unprocessed sea salt
  • Fish
  • Dairy products
  • Nuts
50
Q

Identify a food source for phosphorus.

A
  • Animal produce
  • Whole grains
  • Nuts and legumes
51
Q

Identify a food source for potassium.

A
  • Natural unprocessed sea salt
  • Nuts
  • Vegetables
52
Q

Identify a food source for sodium.

A
  • Natural unprocessed sea salt
  • Meat broths
  • Zucchini
53
Q

Identify a food source for sulphur.

A
  • Cruciferous vegetables
  • Eggs
  • Dairy products
54
Q

Trace minerals.

A
  • Copper
  • Manganese
  • Iodine
  • Boron
  • Iron
  • Nickel
  • Selenium
  • Zinc
  • Cobalt
  • Chromium
  • Molybdenum
  • Silicon
55
Q

What are the functions of antioxidants in the body?

A
  • Play a vital role in off setting some effects of ageing keep the body youthful.
  • Protects against heart disease, cancer and other diseases.
56
Q

Sources of antioxidant nutrients.

A

Vitamin C

  • Citrus fruit
  • Green vegetables
  • Peppers
  • Tomatoes
  • Potatoes

Vitamin E

  • Unrefined vegetable oils
  • Egg yolks
  • Whole grains
  • Almonds
  • Nuts
  • Green leafy vegetables

Zinc

  • Oyster
  • Ginger root
  • Lamb
  • Nuts
  • Grains
  • Eggs
  • Peas

Selenium

  • Grains
  • Meats
  • Fish
  • Brazil nuts
  • Tuna
  • Shellfish
  • Dairy
57
Q

What are the two critical functions of the digestion system?

A

Digestion and absorption of nutrients.

58
Q

Name the organs of the digestive tract.

A
  • Mouth
  • Pharynx
  • Oesophagus
  • Stomach
  • Small intestine
  • Pancreas
  • Gallbladder
  • Liver
  • Large intestine or colon
  • Anus
59
Q

Where within the digestive tract dose the absorption of nutrients take place?

A

Small intestine.

60
Q

Which enzyme is responsible for the breakdown of protein in the stomach?

A

Pepsin.

61
Q

Salivary amylase is responsible for the breakdown of which macronutrient?

A

Carbohydrate.

62
Q

What is peristalsis?

A

Peristalsis is the rhythmical involuntary muscular contractions that push food into the stomach.

63
Q

Where is bile produced? What is its function in the digestive process?

A

The liver produces bile acids which enable fats to mix with water (emulsification).

64
Q

According to the guidelines behind the eatwell plate, what percentage of each macronutrient is recommended?

A
  • Minimum of 50% of total calories from CHO.
  • Maximum 0f 35% of total calories from fats.
  • Minimum of 55g of protein per day (9-12% of total calories)
65
Q

List the eight specific healthy eating tips of the eatwell plate.

A
  1. Base your meals on starchy foods.
  2. Eat lots of fruit and vegetables (5 a day)
  3. Eat more fish (2 portions a week, 1 oily)
  4. Cut down on saturated fat and sugar
  5. Try eat less salt, no more than 6g a day
  6. Get active and try to be healthy weight
  7. Drink plenty of water (6-8 glasses per day)
  8. Don’t skip breakfast
66
Q

List the calories per gram of each macronutrient.

A

Carbohydrates = 4 calories per gram

Proteins = 4 calories per gram

Fats = 9 calories per gram

Alcohol = 4 calories per gram

67
Q

What dose DRV refer to?

A

UK Dietary Reference Values (DRV): recommended nutritional intakes for the population.

68
Q

What dose the RDI refer to?

A

Recommended Daily Intake (RDI): a system used to provide minimum nutrient requirements.

69
Q

What are the elements that must be placed on a food product’s label?

A
  • The product name.
  • A total volume or weight.
  • A date mark or best before date.
  • Recommended storage instructions.
  • An ingredients list (including potential allergens).
  • Manufacturer’s packer’s or retailer’s details.
  • A place of origin for the product.
70
Q

What is the traffic light system?

A

Colour-coded nutritional info label showing at a glance if the food has high, medium or low amounts of fat, saturated fat, sugar and salt.

71
Q

What is the Food Standards Agency responsible for?

A

Food safety and food hygiene across the UK.

72
Q

Artificial sweeteners.

A
  • Aspartame
  • Sucralose
  • Acesulfame
  • Saccharin

Applying The Principles Of Nutrition To A Physical Activity Programme (4 decks)

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