Diet and Energy Sources

Flashcards covering the essential nutrients, their functions, food sources, and the energy requirements for different demographic groups based on the lecture notes.

Nutrients

The substances in food that our bodies process in order to survive and grow, categorized into six main essential groups.

Carbohydrates

The body's main source of fuel needed for physical activity, brain functioning, and the operation of organs, providing up to $55\%$ of energy intake.

Fats

A rich and very concentrated source of energy that can be stored in the body for later use, providing up to $30\%$ of energy intake.

Protein

Considered the building blocks of life, these substances help body cells grow and repair cells and muscle tissue, providing up to $15\%$ of energy intake.

Water

A nutrient that transports nutrients to cells, assists in removing waste products from the body, and helps maintain body temperature.

Fiber

A component provided by carbohydrates that helps to regulate digestion.

Children (Nutrient requirements)

This group requires more protein than adults because they are still growing rapidly.

Pregnant women (Nutrient requirements)

This group requires more iron than usual to develop blood cells in their babies.

Carbohydrate loading

A dietary strategy for endurance athletes, such as marathon runners, cyclists, and swimmers, to maximize fuel stores.

High protein diet

A dietary regime used by bodybuilders to gain muscles and lose fats.

Calorie reduction (Sports)

A strategy used by gymnasts or boxers just before a performance to maximize the body's lightness and litheness.

Energy requirement factors

The three different factors that determine how much energy a person requires: Age, Gender, and Lifestyle.

15-year-old male calorie requirement

Typically requires $2820$ calories.

15-year-old female calorie requirement

Typically requires $2390$ calories.

Active male adult calorie requirement

Typically requires $2500$ calories.

Active female adult calorie requirement

Typically requires $2000$ calories.