diet and nutrition

Question 1

what percentage of your diet should be carbohydrates?

Answer 1

55%, <5% of these from simple sugars

Question 2

what percentage of your diet should be protein?

Answer 2

15%

Question 3

what percentage of your diet should be fats?

Answer 3

< 30%

Question 4

recommended calorie intake for men

Answer 4

2,550 calories per day

Question 5

recommended calorie intake for females

Answer 5

1,940 calories per day

Question 6

what are macronutrients?

Answer 6

those required in large quantities in the diet to sustain naturally bodily functions, help us grow develop and repair

Question 7

what are the three macronutrients?

Answer 7

carbohydrates
protein
fat

Question 8

carbohydrates function

Answer 8

main energy source of the body
essential for cell division, active transport and formation of molecules

Question 9

how are carbohydrates stored in the body?

Answer 9

in the form of glycogen in the liver and muscle cells

Question 10

what are the two types of carbohydrates?

Answer 10

simple and complex

Question 11

what are examples of simple carbohydrates and where do they come from?

Answer 11

fructose- fruit
sucrose- table sugar
lactose- dairy
galactose- milk
maltose- beer and vegetables

Question 12

what do you call simple carbohydrates made up with one sugar and two sugars?

Answer 12

one sugar- monosaccharides
two sugars- disaccharides

Question 13

what are complex carbohydrates and what is another name for them?

Answer 13

starchy carbohydrates
have three or more sugars
polysaccharides

Question 14

how are proteins broken down in the body?

Answer 14

into amino acids in the body

Question 15

what are amino acids?

Answer 15

the building blocks for muscle tissue, haemoglobin, enzymes and collagen

Question 16

how many amino acids are there in the body and how many ‘essential’?

Answer 16

21 total
12 created naturally
9 required from our diet

Question 17

function of fat in the body?

Answer 17

helps our body to absorb certain vitamins
second source of carbohydrates
unsaturated- lower blood cholesterol

Question 18

what are minerals?

Answer 18

essential inorganic nutrients required in small quantities to maintain healthy bodily functions

Question 19

some functions of minerals

Answer 19

-effective nerve transmission
-breakdown of food into usable forms of energy
-creation of enzymes which are catalysts for metabolic functions
-development of bone and teeth

Question 20

examples of minerals

Answer 20

zinc, magnesium, calcium, potassium, iron, phosphorus

Question 21

what are minerals?

Answer 21

essential organic nutrients

Question 22

what are he two main types of vitamins?

Answer 22

fat soluble - eggs, vegetable oil
water soluble - fruit, veg, grains, milk

Question 23

which type of vitamin can be stored in the body?

Answer 23

fat soluble- A,D,E,K

Question 24

how much of the body is made up of water?

Answer 24

60-70%

Question 25

function of water

Answer 25

helps with temperature regulation, transports minerals and vitamins and glucose and free fatty acids
essential for transporting oxygen to the muscle tissue

Question 26

what does fibre do?

Answer 26

aids with health and function of the intestines
helps with the passage of food through the intestines allowing for efficient absorption

Question 27

what is a calorie?

Answer 27

the amount of energy required to raise 1 gram of water by 1 degree c

Question 28

what is basal metabolic rate?

Answer 28

the lowest rate of energy expenditure needed to sustain the body’s essential physiological functions

Question 29

what’s resting metabolic rate?

Answer 29

the lower rate of energy expenditure needed to sustain the body’s essential physiological functions not including sleep

Question 30

what’s the thermic effect?

Answer 30

the energy used in the process of eating, absorbing and using food

Question 31

what is energy balance?

Answer 31

the difference between to total energy consumed in the daily diet and the total energy expenditure from your basal metabolic rate and any additional activities undertaken