Balanced diet

Question 1

Carbohydrates

Answer 1

Sources: bread, chocolate
Importance: energy for respiration and movement
Deficiency: marasmus
Symptoms: low energy and bodyweight

Question 2

Protein

Answer 2

Sources: meat, fish
Importance: growth and repair
Deficiency: kwashiorkor
Symptoms: swollen abdomen, weakness and poor muscle growth

Question 3

Lipids

Answer 3

Sources: butter, oil
Importance: insulation
Deficiency: Marasmus
Symptoms: low bodyweight and energy

Question 4

Vitamins - C (organic molecules needed in small amounts to maintain health)

Answer 4

Sources: citrus fruits and green vegetables
Importance: forms collagen used in connective tissues, increases immunity
Deficiency: Scurvy
Symptoms: bleeding gums, skin ulsers

Question 5

Vitamins - D

Answer 5

Source: fish oil, egg yolks
Importance: Needed for absorption of Ca and P used in bones
Deficiency: rickets
Symptoms: bowed legs, soft bones

Question 6

Vitamins - A

Answer 6

Source: carrots, eggs
Importance: Vision in the night
Deficiency (symptoms): night blindness, damaged cornea

Question 7

Vitamins - B

Answer 7

Sources: chickpeas, broccoli
Importance: cell respiration
Deficiency: beri-beri
Symptoms: weakness, paralysis of muscles

Question 8

Minerals - Calcium (inorganic molecules needed in small amounts to maintain health)

Answer 8

Sources: dairy products and milk
Importance: making bones and teeth
Deficiency: rickets, osteomalacia
Symptoms: poorly developed teeth, soft bones and muscle cramps

Question 9

Minerals - Iron

Answer 9

Source: red meat, green vegetables
Importance: making haemoglobin
Deficiency: anemia
Symptoms: pale face, easily fatigued

Question 10

Water

Answer 10

Sources: fruits and veg
Importance: solvent for chemicals in cells, transport medium, turgidity, temperature regulation, blood plasma and cytoplasm
Deficiency: Dehydration
Symptoms: headaches

Question 11

Fibres

Answer 11

Sources: fruits and veg
Importance: helps with peristalsis to push food along gut, reduce risk of colon cancer
Deficiency: N/A
Symptoms: constipation

Question 12

Energy and balanced diet

Answer 12

Measured in kilojoules (kJ)
Different food types release different amounts of energy (lipids then proteins then carbs respectively)
A balanced diet is eating the suitable quanitity of nutrients based on one’s dietary requirements

Question 13

Energy requirements

Answer 13

They can be affected by:
1. Internal factors: Age, Sex, Body Mass
2. External factors: Activity, Climate, Physiological changes (pregnancy and lactating)