Nutrition
What is the body's main source of fluid?
Water
What is the main role of Carbohydrates?
Provide a prime source of energy for the body to work.
How many serves of Carbohydrates should adolescents consumes daily?
5 serves
What percentage of Carbohydrates should adolescents consume daily?
55-65% of total daily food intake
To keep the digestive system healthy.
Give 3 examples of Protein
Animal sources: Meat, Eggs, dairy products, fish and poultry
Plant Sources: beans, peas, nuts, cereal
What is the main role of Protein in the body?
To repair and build new cells.
How many serves of Protein should adolescents consume daily?
2 ½ serves of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans
What percentage of protein should be consumed daily?
10-15% of total daily food
High GI Foods are:
Broken down and absorbed quickly and have an immediate effect on blood glucose levels.
Define Nutrition
the study of food, how it affects the human body and influences health and metabolism
What do Vitamins and Minerals do for our body?
Promote growth and maintain life and to help the body function and ensure body structures are maintained.
How much fat should adolescents consume daily?
1 ½ serves [11-15g] per day for children 12-13 years
Small amount of dietary fat (healthy fats) - thumb size
What percentage of Fat should be consumed daily?
No more than 25-30%
Low GI foods are:
Broken down and absorbed slowly, therefore having a more gradual and sustained effect on blood glucose levels
What are 3 examples of simple carbs? (High GI)
Lollies
White bread
Dried fruit
What is the role of Fat in the body?
Provides energy. Fat also insulates and protects our vital organs
Vitamins and Minerals
Needed in small quantities (provided through a WIDE range of fruits and vegetables)
Approximately what percentage of the body is made up of water?
50 - 75%
Where can saturated and unsaturated fats be found?
'Bad' - Saturated fats are found in processed and fast foods.
'Good/Healthy' - Unsaturated fats are found in nuts, avocados and oily fish
What are 3 examples of a complex carbs? (Low GI)
Porridge (oats)
Grainy breads
Rice (brown)
What is Water vital for?
The efficient functioning of our: blood, muscles, bones, digestive system and temperature regulation, it is also increases concentration and sporting performance.
How much Water should Males and Females consume daily?
Women (2.1L)
Men (2.6L)
Bonus (100) - Athletes need to consume more water daily
How much daily water intake comes from our food?
Approx 20%
List 5 vitamins and minerals important for athletes
Niacin - The body needs niacin for energy
Vitamin D - No vitamin D, no calcium absorption
Calcium - Vital for muscle contractions, blood clotting and strong bones
Iron - A mineral essential to the transport and utilisation of oxygen in the body
Sodium - A mineral that is responsible for conducting nerve impulses, contracting and relaxing muscles, and maintains the proper balance of water and minerals.