Understanding Diet and Nutrition Basics

Nov 20, 2024

Diet and Nutrition Lecture Notes

Introduction

  • Importance of diet and nutrition in maintaining energy balance.
  • Recommended calories per day:
    • Males: 2,000 to 2,500 calories.
    • Females: 1,500 to 2,000 calories.
  • Calorie needs vary based on lifestyle and activity level.

Balanced Diet

  • A balanced diet consists of a mix of carbohydrates, fats, and proteins.
  • Recommended daily nutrient breakdown:
    • Carbohydrates: 55%
    • Proteins: 15%
    • Fats: 30%

Carbohydrates

  • Primary energy source for both aerobic and anaerobic activities.
  • Should make up about 75% of total energy production.
  • Two types:
    • Starches (Glycogen): Stored in muscles and liver, used for long-term energy.
      • Examples: pastas, breads, rice.
    • Sugars (Glucose): Quick energy release, should only be 10% of daily carbs.

Fats

  • Secondary energy source, used aerobically.
  • Important for insulating and protecting organs, storing vitamins.
  • Two types:
    • Saturated Fats (Bad): Associated with heart disease, found in processed meats, butters, cheap oils.
    • Unsaturated Fats (Good): Found in avocados, nuts, olive oil, improve recovery, reduce inflammation.

Proteins

  • Essential for muscle growth and repair, enzyme production.
  • Sources include fish, meat, eggs, lentils, nuts.
  • Can be used as an aerobic energy source when carbs and fats are low.

Minerals

  • Essential for various functions in the body.
  • Key minerals:
    • Calcium: Important for bones, teeth, muscle contractions, blood clotting, nerve transmission.
    • Iron: Crucial for red blood cells, hemoglobin, supports the immune system.
    • Phosphorus: Important for bone health and energy production.

Vitamins

  • Required in small quantities for essential functions.
  • Types:
    • Fat Soluble (A, D, E, K): Stored in fat, important for bone health, immune function.
    • Water Soluble (B, C): Need to be consumed daily due to loss through excretion.

Water

  • Essential nutrient making up 90% of blood plasma.
  • Key for maintaining blood viscosity, transporting CO2, regulating body temperature.
  • Dehydration leads to thicker blood, increased heart rate, higher body temperature.

Fiber

  • Form of carbohydrate important for digestion, prevents constipation.
  • Found in wholemeal products, helps reduce cholesterol and risk of diabetes.

Conclusion

  • Understanding these nutrients and their roles can help answer exam questions about diet and nutrition. Be prepared to discuss examples and functions of vitamins and minerals.