Diet

Question 1

How many calories a day do men require?

Answer 1

2500Kcal

Question 2

How many calories a day do women require?

Answer 2

2000Kcal

Question 3

Age

Answer 3

Adults consume more than children and elderly

Question 4

Gender

Answer 4

Men consume more than women

Question 5

Height

Answer 5

Taller people need to consume more

Question 6

Energy expenditure

Answer 6

More energy expended requires more

Question 7

Energy balance

Answer 7

Healthy weight -> energy in = energy out

Question 8

Proteins

Answer 8

15-20% of intake
Tissue growth
Animal products
Lentils, nuts seeds
Protein shakes

Question 9

Carbohydrates

Answer 9

55-60% of intake
Sources of energy
Simple carbs (sugars)
Sugar, glucose, fructose
Complex carbs (starch)
Bread, pasta, rice, potatoes

Question 10

Fats

Answer 10

25-30% of intake
Sources of energy
Monosaturated (olive oil, avocadoes)
Polysaturated - omega 3+6 (oily fish, nuts, sunflower oil, soya beans)
Saturated (full-fat dairy, fatty meats)
Trans fats (many snack foods)

Question 11

Minerals

Answer 11

Bone growth, muscle strength, nervous system, red blood cells, immune system.
Calcium - milk, canned fish, broccoli.
Iron - watercress, brown rice, meat.
Zinc - shellfish, cheese, wheatgerm.
Potassium - fruit, pulses, white meat.

Question 12

Vitamins

Answer 12

Bone growth, metabolic rate, immune system, vision, nervous system.
A - dairy, oily fish, yellow fruit.
B - vegetables, wholegrain cereals.
C - citrus fruit, broccoli, sprouts.
D - oily fish, eggs, fortified cereal.

Question 13

Water/fluids

Answer 13

Lack of hydration causes a thickening of the blood called increased viscosity. Slows down blood causes the heart to pump faster.
Athletes can experience slower reaction times, fatigue and cramps.

Question 14

Fibre/roughage

Answer 14

Soluble - helps to reduce cholesterol e.g. oats, barley, fruit, root vegetables.
Insoluble - keeps the bowel healthy e.g. wholemeal cereals, wholemeal bread, nuts.