Nutrition Summary Year 2

Insulin, a hormone produced by the pancreas, facilitates the transfer of glucose from the bloodstream into cells for energy production. It prevents fat from being used as an energy source.

An autoimmune disease where the body's immune system attacks insulin-producing cells in the pancreas, leading to a lack of insulin production. People with type 1 diabetes require daily insulin injections.

A condition where the body either does not produce enough insulin or the cells become resistant to insulin, leading to high blood sugar levels. It usually develops in middle age and is linked to factors like genetics, obesity, and lack of physical activity.

A series of organs responsible for breaking down food into smaller molecules that can be absorbed by the body. It starts with the mouth and ends at the anus, passing through the pharynx, esophagus, stomach, small intestine, large intestine, and rectum.

Calories are units used to measure the energy content of food. Carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram.

Maintaining a healthy weight requires balancing calorie intake with calorie expenditure. Eating fewer calories than needed leads to weight loss, while eating more calories than needed leads to weight gain.

Dancers require more calories than sedentary individuals due to their high activity levels. On average, they burn 2,000 to 3,000 calories per day.

A rough estimate of calorie needs for dancers is 45-50 calories per kilogram of body weight for females and 50-55 calories per kilogram of body weight for males.

Carbohydrates should make up 50-60% of your daily intake. A last meal rich in carbs should be eaten 1-2 hours before training. Small snacks with carbs can be consumed before or during training.

Eat a light meal 1-2 hours before training, focusing on carbohydrates. A small snack with carbs is also helpful before or during training.

After training, replenish fluids and glycogen stores. Aim for a protein and carbohydrate-rich meal within 30 minutes, followed by carbohydrates within 2 hours.

Drink 150-200 ml water or isotonic drink 10 minutes before starting. During longer training sessions (more than 1 hour), drink 400-800 ml water per hour.

The vagus nerve connects the brain to various systems, including the digestive system. It plays a crucial role in digestion speed and signaling between the gut and brain.

A stressed or damaged vagus nerve can lead to low stomach acid and enzyme production, resulting in ineffective digestion.

Eating regular meals every 2-3 hours helps maintain stable blood sugar levels and energy levels.

Eat a light meal 2-3 hours before sleep to aid digestion and prevent nighttime hunger.

A protein source that provides all 9 essential amino acids needed for the body to function properly.

A protein source that does not provide all 9 essential amino acids. Often found in plant-based foods.

9 amino acids that our body cannot produce on its own and must be obtained through diet.

11 amino acids that our body can produce from other sources, including essential amino acids and protein breakdown.

A protein found in wheat, barley, and rye. Made from gliadin and glutenin, which can cause problems for people with Celiac disease.

A complete protein source obtained from milk, known for its high levels of essential amino acids and branched-chain amino acids.

Fat is a key macronutrient providing energy, supporting body cell structure, forming brain and nerve coatings, and acting as a primary energy storage.

Excess carbohydrates in the body, beyond what's needed for immediate energy, are converted into fat for storage.

Antioxidants are substances like vitamins that protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging.

Fat-soluble vitamins, like vitamins A, D, E, and K, need to be absorbed with dietary fat for your body to use them efficiently.

Vitamin A is important for good vision, boosting your immune system, and maintaining healthy skin and tissue. You can get vitamin A directly from food or your body can convert it from beta-carotene found in plants like carrots.

Vitamin D helps your bones and teeth stay strong by regulating how your body absorbs and uses calcium. Sunlight helps your body make vitamin D.

Minerals are essential nutrients that help your body function properly. They contribute to building strong bones and teeth, controlling body fluids, and converting food into energy.

Calcium is crucial for building and maintaining strong bones and teeth. It also plays a role in nerve signaling, muscle contraction, and hormone secretion.

Iron is essential for transporting oxygen throughout your body. It helps your red blood cells carry oxygen to all your organs and tissues.

Zinc is a vital mineral involved in many important functions including maintaining your sense of smell, keeping a healthy immune system, building proteins, and creating DNA.

Omega-3 fatty acids are polyunsaturated fats that play a crucial role in reducing inflammation, improving brain function, and promoting heart health. They are found in fatty fish like salmon, mackerel, and cod, as well as walnuts and spinach.

Omega-6 fatty acids are another type of polyunsaturated fat, essential for immune function and cell growth. They are found in corn and soybean oils, poultry, red meat, and eggs.

Omega-9 fatty acids are monounsaturated fats that are not essential, meaning your body can produce them. They are involved in heart health and cholesterol regulation. They are found in olive oil, avocados, and nuts like almonds and walnuts.

Saturated fat is a type of fat found primarily in animal products like red meat, cheese, and butter. It can raise cholesterol levels and increase the risk of heart disease.

Trans fat is an unhealthy type of fat created by a process called hydrogenation. It is often found in processed foods like chips, cakes, and cookies and raises bad cholesterol levels.

Monounsaturated fats are a type of healthy fat, beneficial for heart health. They are found in foods like olives, avocados, and nuts.

Polyunsaturated fats are another category of healthy fats, including omega-3 and omega-6 fatty acids. The body needs these fats, but cannot produce them on its own.

Cholesterol is a fat-like substance found in your body and in some foods. It is important for building cell membranes and producing certain hormones. Too much can contribute to heart disease.

Simple sugar units like glucose, fructose, and galactose. They're the most basic form of carbohydrates.

Two monosaccharides joined together. Examples include sucrose (table sugar), lactose (milk sugar), and maltose.

Complex carbohydrates made up of many monosaccharides linked in a long chain. Examples include starch, glycogen, cellulose, and chitin.

The primary sugar our body cells use for energy. Found in fruits and vegetables.

A simple sugar found in fruits and vegetables, especially honey, apples, and pears.

A complex carbohydrate (polysaccharide) that plants use to store energy. It's a long chain of glucose molecules.

A chemical substance that body cells use to store and release energy. It's produced in the mitochondria.

A hormone produced in the pancreas that helps regulate blood sugar levels by allowing glucose to enter cells.