Booklet 3 Energy And Nutrition

Question 1

1 gram of carbs = … kcal?

Answer 1

3.75 kcal

Question 2

1 gram of protein = … kcal?

Answer 2

4 kcal

Question 3

1 gram of fat = … kcal?

Answer 3

9 kcal

Question 4

1 gram of alcohol = … kcal?

Answer 4

9 kcal

Question 5

Daily food requirement formula?

Answer 5

Physical activity level x basal metabolic rate

Question 6

What is positive energy balance?

Answer 6

Consuming more energy than you are using, leads to weight gain

Question 7

What is negative energy balance?

Answer 7

Consuming less energy than you are using, leads to weight loss

Question 8

Energy density formula?

Answer 8

Energy (kcal)
——————
Weight (g)

Question 9

What 3 things is energy density affected by?

Answer 9

Water, fibre, fat

Question 10

What does BMI stand for?

Answer 10

Body mass index

Question 11

What does PAL stand for?

Answer 11

Physical activity level

Question 12

The 3 macronutrients?

Answer 12

Protein, carbs, fat

Question 13

Total carb % intake per day

Answer 13

50%

Question 14

Free sugar carbs % intake per day

Answer 14

5%

Question 15

Total fat % intake per day

Answer 15

35%

Question 16

Saturated fat % intake per day

Answer 16

11%

Question 17

How many amino acids are there?

Answer 17

20

Question 18

How many essential amino acids are there?

Answer 18

8

Question 19

Examples of HBVs

Answer 19

Meat, poultry, fish, eggs, dairy, soya

Question 20

Examples of LBVs

Answer 20

Cereals, nuts, pulses

Question 21

The amino acid that is in the shortest supply is called the…

Answer 21

Limiting amino acid

Question 22

Too little protein in diet causes:

Answer 22

• slow growth
• digestive upsets due to enzymes not being produced
• liver fails to function normally
• weak muscles, thin limbs, soft/distended tummy

Question 23

Too much protein causes:

Answer 23

Protein will be converted into fat if not used for energy

Question 24

Fats are made of… atoms

Answer 24

Hydrogen, carbon, oxygen

Question 25

What is saturated fat a risk factor for?

Answer 25

Coronary heart disease

Question 27

Foods high in saturated fat?

Answer 27

Meat products, butter, lard, hard cheese, cakes/pastries

Question 28

Two types of unsaturated fats?

Answer 28

Monounsaturated, polyunsaturated

Question 29

What is a monounsaturated fat?

Answer 29

Contains a pair of carbon atoms with only one hydrogen atom attached to, so they are capable of taking another carbon atom.

Question 30

Foods high in monounsaturated fatty acids?

Answer 30

Olive oil, avocados, nuts, oily fish

Question 31

What are benefits of monounsaturated fats?

Answer 31

Lower blood cholesterol, reduce risk of diabetes, linked with lower rate of cancer.

Question 32

What are polyunsaturated fats?

Answer 32

Have two or more pairs of carbon atoms, which are capable of taking up more hydrogen atoms.

Question 33

Foods high in polyunsaturated fatty acids?

Answer 33

Sunflower oil, seeds, veg spreads, oily fish

Question 34

What are the benefits of polyunsaturated fats?

Answer 34

They are essential fatty acids - cannot be made by the body, they also help reduce blood cholesterol and have functions in growth, development and health.

Question 35

Two main polyunsaturated fatty acids?

Answer 35

Omega 3, omega 6

Question 36

Carbs are made of … atoms

Answer 36

Carbon, hydrogen, oxygen

Question 37

Two types of carbohydrates?

Answer 37

Simple sugars, complex carbs

Question 38

Monosaccharides are the ..

Answer 38

Simplest form of carbs

Question 39

Monosaccharides are made of…

Answer 39

Glucose, fructose, galactose

Question 40

Disaccharides are formed when…

Answer 40

Two sugar molecules join together with the removal of one water molecule.

Question 41

Sucrose are made of…

Answer 41

Glucose + fructose

Question 42

Lactose is made of…

Answer 42

Glucose + galactose

Question 43

Maltose is made of…

Answer 43

Glucose + glucose

Question 44

Why is eating too much sugar bad for your teeth?

Answer 44

Can lead to tooth decay, when plaque forms on teeth, bacteria on plaque feed on sugar. Bacteria creates acid which rots teeth.

Question 45

Symptoms of dehydration?

Answer 45

Confusion, thirsty, dizziness, constipation, headaches

Question 46

5 foods high in water?

Answer 46

Cucumber, watermelon, pineapple, orange, iceberg lettuce

Question 47

The 4 fat soluble vitamins?

Answer 47

A, D, E, K

Question 48

The 2 water soluble vitamins?

Answer 48

B, C

Question 49

Vitamin A 🥕: function, source, deficiency, excess

Answer 49

- vision in dim light - oily fish, carrots - poor vision in dim light - birth defects if pregnant

Question 50

Vitamin D 🦴: function, source, deficiency, excess

Answer 50

- absorbs calcium for strong bones/teeth - oily fish, fortified cereals - rickets (soft bendy bones in kids) - increased calcium in blood

Question 51

Vitamin E: function, source, deficiency, excess

Answer 51

- healthy cell walls/blood - vegetables - rare - may interfere with vitamin A absorption

Question 52

Vitamin K: function, source, deficiency, excess

Answer 52

- Normal blood clotting - cheese, leafy greens - rare - none

Question 53

Vitamin B1 (thiamine): function, source, deficiency, excess

Answer 53

- Release energy from carbs - vegetables - beri beri - none

Question 54

Vitamin B2 (Riboflavin): function, source, deficiency, excess

Answer 54

- Release energy from carbs - milk - cracked tongue/ lips - none