Diet and Nutrition

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What are the average percentages for a balanced diet?
55% carb, 15% protein, 30% fat
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What are the 2 forms of carbohydrates?
Starches and sugars
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How do starches and sugars stored in the body?
Starches - stored as glycogen in muscles and liver, sugar - circles blood stream as glucose
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What are carbohydrates needed for?
Energy production, cell division, molecule formation
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What are proteins found as in the body?
Amino acids
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What are amino acids used for?
Growth and repair of tissues, making enzymes, energy production
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What are the 2 types of fats? Give examples
Saturated - butter/bacon Unsaturated - avocado
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What are fats needed for?
Energy production, cushion organs, provide vitamins
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What does unsaturated fats provide which is needed by athletes?
Omega-3
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What are minerals needed for?
Bone and teeth health, enzymes, food breakdown
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What is calcium needed for?
Bone health, muscle contraction, blood clotting, nerve transmission
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What is iron needed for?
Haemoglobin production, enzyme reactions, immune system
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What is phosphorus needed for?
Bone health, energy production
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Name the fat soluble vitamins
A, D, E, K
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Name the water soluble vitamins
C, B
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What is vitamin A needed for?
Antioxidant, eye cell and bone health
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What is vitamin D needed for?
Bone health, protection from cancer and heart disease
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What is vitamin E needed for?
Antioxidant, skin eye and immune system health
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What is vitamin K needed for?
Blood clotting, bone health
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What is vitamin C needed for?
Skin, blood, tendon, ligament and bone health
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What is vitamin B needed for?
Food breakdown, haemoglobin, skin eye and nervous system health
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What is fibre needed for?
Normal function of large intestine
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What is water needed for?
Temperature regulation, chemical reactions, transporting substances
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What can dehydration result in?
Decreased plasma volume, increased temperature & HR
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What is energy intake?
Total amount of energy from food and beverages consumed a day
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What BMR?
The minimum amount of energy required to sustain essential physiological function at rest
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What is the thermic effect of food?
Energy required to eat, digest and use food taken in
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What is energy expenditure?
Sum of BMR, thermic effect of food and physical activity energy expenditure
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What is physical activity energy expenditure?
Total number of calories required to perform daily tasks
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Other cards in this set

Card 2

Front

What are the 2 forms of carbohydrates?

Back

Starches and sugars

Card 3

Front

How do starches and sugars stored in the body?

Back

Preview of the front of card 3

Card 4

Front

What are carbohydrates needed for?

Back

Preview of the front of card 4

Card 5

Front

What are proteins found as in the body?

Back

Preview of the front of card 5
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