1.1 Energy in Foods

Question 1

Catabolism

Answer 1

breaks down molecules into smaller units

• these are oxidised to release ATP or used by cells (anabolic reaction).
• E.g. complex carbs –> glucose

Question 2

Anabolism

Answer 2

• construct molecules from smaller units endergonic process
• energy stored in fats cells or used to build or repair.
• E.g. lipids building cell membranes, proteins building tissues

Question 3

The body requires energy for:

Answer 3

• Heat energy - maintaining body temp
• Electrical - in nerve cells
• Mechanical - for muscle
• Chemical - used in digestion/metabolism

Question 4

Energy storage occurs in:

Answer 4

Glycogen/triglycerides (fat)

Question 5

Macronutrients

Answer 5

• carbohydrates, lipids & proteins
• required daily in large amounts
• measured in g

Question 6

Micronutrients

Answer 6

• vitamins/minerals
• Small amounts
• Work in conjunction with macros and each other

Question 7

1 gram =

Answer 7

1000 milligrams, 1 mili = 1000 micro

Question 8

Energy values

Answer 8

Carbohydrates: 16.7kJ/g
- Dietary fibre 8kJ/g

Protein: 16.7kJ/g

Lipids: 37.7kJ/g (are energy dense)

Alcohol: 29kJ/g (provides energy, no nutrients)

Question 9

Energy Dense

Answer 9

Amount of energy or calories in a particular weight of food

- lower energy density foods - provide fewer kJ/g.

Question 10

Energy Distribution of Macros (EDM): Carbs

Answer 10

Carbs: 45-46% of energy intake

• most should be complex
• 10-15% maximum of simps
• a minimum of 25g in dietary fibre

Question 11

Energy Distribution of Macros (EDM): Protein

Answer 11

15-20% of energy intake

Question 12

Energy Distribution of Macros (EDM): Lipids

Answer 12

20-30% of energy intake

- sat only 10%, less than 1% trans

Question 13

To work out Energy Balance:

Answer 13

Calculate energy intake and expenditure

Question 14

If intake > expenditure

Answer 14

Person will store energy –> gain weight

Question 15

If intake < expenditure

Answer 15

Person will burn energy –> weight loss

Question 16

If intake = expenditure

Answer 16

Maintain weight

Question 17

Basal Energy

Answer 17

the minimum amount of energy used to maintain body temp and muscle tone to keep proper organ function.

Question 18

BMR

Answer 18

the rate at which energy is expended.

Question 19

Females and male BMR body weight factor

Answer 19

F: 1kg for bodyweight burns 0.9cal / h
M: 1kg of body weight burns 1.0cal / h

Question 20

BMR Effecting Factors

Answer 20

body size - larger –> more metabolsing tissue greater BMR

age - metabolism slows due to muscle tissue loss

Infection - increase BMR to build new tissues or cause immune response

Question 21

Calculate BMR

Answer 21

weight (kJ) x rate at which body burns calories x 24/h

to convert to kJ: x 4.2

Question 22

Thermic Affect

Answer 22

energy used in digestion, absorption, and storage of ingested nutrients.

• contributes 10% of energy intake
• peaks 2-3 hours after eating
• Hot foods can have a significant thermal effect

Question 23

How do macros affect BMR?

Answer 23

Lipids raise BMR 0-5%
Carbs raise BMR 5-10%
Lipids raise BMR 20-30%

Question 24

Calculate Thermal Effect

Answer 24

10% of daily kJ consumption

Question 25

Nutrient Reference Values (NRVs)

Answer 25

set of recommendations for nutritional intake made up of EAR, RDI, AI, UP and EER.

Question 26

Estimated Average Requirement (EAR)

Answer 26

the average amount of a nutrient to meet the nutrient requirements of a healthy group in a specific life stage and gender group.
- most accurate

Question 27

RDI (daily intake)

Answer 27

average daily dietary intake to meet nutrient requirements in specific life stages and gender.
- most accurate

Question 28

Adequate Intake (AI)

Answer 28

the average amount of a nutrient that a healthy group consumes.

Question 29

Tolerable Upper Intake (UL)

Answer 29

point in which an individual exceeds the recommended intake and where a nutrient is likely to become toxic.

Question 30

Estimated Energy Requirement (EER)

Answer 30

average dietary energy intake that will maintain an energy balance in a person who has a healthy body weight and physical activity level.

Question 31

TEE Calculation

Answer 31

BMR + THERMIC EFFECT + EXERCISE