Dietary balances. Average daily requirements for proteins, carbohydrates and fats. Vitamins. Importance of minerals.

Question 1

Dietary balances - 1

Answer 1

MACRONUTRIENTS
- carbohydrate
- protein
- fats

Question 2

Dietary balances - 2

Answer 2

MICRONUTRIENTS
- vitamins
- minerals

Question 3

CARBOHYDRATES - intake

Answer 3

approx 300g carbohydrates daily

45-65% of daily calorie intake

Question 4

CARBOHYDRATES - SOURCES

Answer 4

simple
- processed foods

complex
- whole grains/ legumes/ fruit-veg

Question 5

CARBOHYDRATES - FUNCTIONS

Answer 5

primary energy production when broken down into glucose used for energy

Question 6

PROTEINS - INTAKE

Answer 6

adult = 0.8g per kg of BW
pregnant = 1.1g per kg BW
athletes = 2g per kg BW

Question 7

PROTEINS - SOURCES

Answer 7

animal
- meat
- fish
- eggs

plant
- beans
- nuts
- lentils

Question 8

PROTEINS - FUNCTION 1

Answer 8

GROWTH AND REPAIR
- proteins made of amino acids using to repair things

Question 9

PROTEINS - FUNCTION 2

Answer 9

HORMONE PRODUCTION
- insulin/ thyroid hormones built from proteins

Question 10

PROTEINS - FUNCTION 3

Answer 10

immune support

Question 11

FATS - INTAKE

Answer 11

25% of total diet intake daily

Question 12

fats - source 1

Answer 12

monosaturated = liquid at room temp
- oils
- meats

reduced LDL + increase HDL = positive effect on health

Question 13

fats - source 2

Answer 13

polysaturated = liquid at room temp
- omega3 = fish
- omega6 = sunflower oil

Question 14

fats - source 3

Answer 14

saturated = solid at room temp
- peanut butter
- avacado

increase LDL + decrease HDL = negative effect on health

Question 15

fats - source 4

Answer 15

trans-fats

artificially created by hydrogrenation = fried foods

Question 16

FATS - FUNCTION 1

Answer 16

long term energy storage

Question 17

FATS - FUNCTION 2

Answer 17

insulation for heat

Question 18

FATS - FUNCTION 3

Answer 18

organ protection

Question 19

VITAMIN A

Answer 19

= RETINOL

FUNCTION
- vision / immunity / skin

SOURCES
- carrots containing beta carotene

Question 20

VITAMIN D

Answer 20

FUNCTION
- calcium / phosphorous absorption

SOURCE
- milk
- sunlight exposure

Question 21

VITAMIN E

Answer 21

= TOCOPHEROL

FUNCTION
- protects cells from oxidative damage

source
- nuts

Question 22

VITAMIN K

Answer 22

FUNCTION
- produced proteins needed for blood clotting

SOURCES
- green veg

Question 23

VITAMIN C

Answer 23

= ASCORBIC ACID

FUNCTION
- collagen synthesis

SOURCE
- citrus fruit - lemon/ orange

Question 24

VITAMIN B1

Answer 24

THIAMIN

• carbohydrate metabolism
• nerve function

Question 25

VITAMIN B2

Answer 25

RIBOFLAVIN

• fat metabolism
• energy production

Question 26

VITAMIN B3

Answer 26

NIACIN

• digestive / nervous / dermatological system

Question 27

VITAMIN B5

Answer 27

PANTO-THENIC ACID

• production of coenzyme A

Question 28

VITAMIN B6

Answer 28

PYROXIDINE

production of red blood cells
neurotransmitter synthesis

Question 29

VITAMIN B7

Answer 29

BIOTIN

carbohydrate/ protein/ fat metabolism

Question 30

VITAMIN B9

Answer 30

FOLATE

• DNA repair
• RBC formation

Question 31

VTIAMIN B12

Answer 31

COBAL-AMIN

• DNA repair
• RBC formation

Question 32

CALCIUM

Answer 32

BONE/ TOOTH HEALTH

MUSCLE CONTRACTION

NERVE TRANSMISSION

BLOOD CLOTTING

SOURCE - DAIRY

Question 33

PHOSPHOROUS

Answer 33

BONE/ TEETH HEALTH

BLOOD BUFFER

SOURCE - DAIRY

Question 34

MAGNESIUM

Answer 34

MUSCLE/ NERVE FUNCTION

Question 35

SODIUM

Answer 35

FLUID BALANCE
NERVE FUNCTION
MUSCLE CONTRACTION

Question 36

POTASSIUM

Answer 36

FLUID BALANCE
NERVE FUNCTION
MUSCLE CONTRACTION

Question 37

CHLORIDE

Answer 37

DIGESTION
ELECTROLYTE BALANCE

Question 38

IRON

Answer 38

HEME BASED VS NON HEME BASED

Question 39

FLUORIDE

Answer 39

DENTAL HYGEINE

FOUND IN TOORTHPASTE