Diet and Nutrition

Miss Jones

components of a healthy diet

carbohydrates protein fat minerals vitamins fibre water

women’s average calorie intake

2000 ckal

mens average calorie intake

2500 ckal

composition of food groups

carbs - 55%

protein - 15%

fats - 30%

carbohydrate

sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production

function and importance of carbs

source of fuel for aerobic and anaerobic energy production

sources of carbohydrates

cereals, grains, bread, potatoes

different types of carbs

complex - rice, pasta which store as glycogen in liver and muscles

simple - fruit, honey which circulate bloodstream as glucose

protein

amino acids essential for the growth and repair of cells and tissues

sources of protein

milk eggs meat

function of protein

growth and repair of cells and tissues

make muscle proteins, haemoglobin, enzymes

can also be broken down to provide energy aerobically if no other fuel available

fats

triglycerides which provide the body with fatty acids for energy production

function of fats

insulate nerves, cushion organs and provide an energy store

can be broken down for aerobic energy

types of fats

unsaturated

saturated

unsaturated fats 

avocado, soya beans 

boosts delivery of oxygen

reduces inflammation and joint stiffness

saturated fats

butter, bacon

should be limited to reduce risk of cardiovascular disease

can lead to weight gain

minerals

inorganic nutrients required in small quantities to maintain healthy body functions

function of minerals

bone health

controlling bodily fluids

enzyme formation

sources of minerals

vegetables

fruits

nuts

fish

name three minerals

calcium

iron

phosphorus

source and function of calcium

dairy products (milk cheese)

bone health

muscle contraction

blood clotting

nerve transmission

source and function of iron

red meat , green leafy vegetables

formation of haemoglobin

enzyme reactions

immune system

source and function of phosphorus

meat eggs cheese

bone health

energy production

vitamins

essential organic nutrients required in small quantities to maintain healthy body functions

fat soluble vitamins

stored in body and found mainly in fatty foods

function of vitamin a

antioxidant

eye health

cell and bone growth

function of vitamin d

bone health

protects against cancer and heart disease

functions of vitamin e

antioxidant

skin eyes

immune system health

function of vitamin k

important for blood clotting

bone health

water soluble vitamins

not stored and require regular intake

fruit veg grains

function of vitamin c

skin

blood vessels

tendon

ligament and bone health

function of vitamin b

haemoglobin formation

skin

eye

nervous system

sources of fibre

cereals, bread, beans, lentils

functions of fibre

large intestine function

reduce cholesterol (diabetes, obesity)

function of water

chemical reactions

moving substances round body

regulates temperature

effects of dehydration

decreased plasma volume

decreased stroke volume

increased temperature and heart rate

lack of concentration

fatigued

basal metabolic rate (BMR)

the minimum amount of energy required to sustain essential physiological function at rest

thermic effect of food

energy required to eat, digest, absorb and use food taken in

physical activity energy expenditure

total number of calories required to perform daily tasks

metabolic equivalent

the ratio of a performers working metabolic rate to their resting metabolic rate

energy intake

total amount of energy from food/beverages consumed

energy expenditure

sum of basal metabolic rate, thermic effect of food and energy and energy expended through physical activity

energy balance

relationship between energy intake and energy expenditure

if energy intake matches energy expenditure…

weight will be maintained

if energy intake is greater than energy expenditure…

weight will be gained

if energy intake is lower than energy expenditure…

weight will be lost