Macronutrients

Question 1

How many calories of energy does 1 gram of protein contain?

Answer 1

4 jacks

Question 2

What are the functions of protein in the body?

Answer 2

Growth, Energy, Repair and Maintenance (GERM)

Question 3

What is the definition of a high biological value protein (HBV)?

Answer 3

A protein that contains all 8 essential amino acids

Question 4

High biological value sources

Answer 4

Meat, fish, eggs, milk, cheese, soya beans, quinoa, mycroprotein (quorn)

Question 5

What is the definition of a low biological value protein (LBV)

Answer 5

A source of protein that lacks one or more of the essential amino acids

Question 6

Low biological value sources

Answer 6

Cereals, rice, oats, wheat, peas, beans, lentils, nuts and seeds

Question 7

What happens to children if they don’t get enough protein

Answer 7

Poor growth, thinning hair or hair loss, catch infections easily and fluid under the skin

Question 8

What happens to adults if they don’t get enough protein?

Answer 8

Loss of muscle, fluid under the skin, thinning hair or hair loss and catch infections easily

Question 9

What happens it we get too much protein?

Answer 9

Puts strain on the kidneys and liver and increases weight as extra protein is converted into fat.

Question 10

What is the definition of protein complementation?

Answer 10

Two or more low biological value proteins put together to create a high biological value.

Question 11

How many grams of protein should boys between the ages of 11 and 14 have each day?

Answer 11

42.1g

Question 12

How many grams of protein should girls between the ages of 11 and 14 have each day?

Answer 12

41.2g

Question 13

Why do men require more protein than women?

Answer 13

Because they are generally bigger

Question 14

Why do babies and children require lots of protein?

Answer 14

Because they are growing

Question 15

Why do teenagers need more protein?

Answer 15

To support their rapid growth spurts

Question 16

What is kwashiorkor?

Answer 16

It is a deficiency of protein and energy

Question 17

How many calories of energy does 1 gram of fat provide?

Answer 17

9

Question 18

What percentage should your fat intake be?

Answer 18

35%

Question 19

What is excess fat stored as?

Answer 19

Body fat

Question 20

What are the functions of fat?

Answer 20

• Provide energy
• Keep the body warm
• Form part of every body cell
• Protect organs
• Provide the fat soluble vitamins A, D, E and K
• Provide the essential fatty acids
• Make you feel fuller for longer because fats slow down the rate at which the stomach empties

Question 21

Animal sources of fat

Answer 21

Butter, ghee, lard, goose fat, suet, dripping, meat products, oily fish, full-fat Greek yoghurt, hard cheese, cream, eggs, chocolate, pastries, biscuits and cakes

Question 22

Vegetable sources of fat

Answer 22

Vegetable and plant oils, avocados, olives, nut products, seeds and fat spreads

Question 23

What happens if we don’t get enough fat?

Answer 23

Weight loss, lack of essential fatty acids and lack of vitamins A, D, E and K

Question 24

What happens if we get too much fat?

Answer 24

Weight gain, obesity, raises bad cholesterol levels in the body and risk of type 2 diabetes, high blood pressure and heart disease

Question 25

What is the chemical name for fat?

Answer 25

Triglyceride

Question 26

What is triglyceride molecule made up of?

Answer 26

Three fatty acid parts attached to one glycerol part

Question 27

What is a fatty acid full up with hydrogen atoms called?

Answer 27

Saturated

Question 28

What is a fatty acid not full up with hydrogen atoms called?

Answer 28

Unsaturated

Question 29

What foods are saturated fats found in?

Answer 29

Animal foods e.g. red meat, butter, ghee, cream, hard cheese or eggs

Question 30

What can too much saturated fats in the diet cause?

Answer 30

Heart disease, type 2 diabetes and obesity

Question 31

What percentage of your fat intake should be saturated?

Answer 31

11%

Question 32

What foods are unsaturated fats found in?

Answer 32

Animal and plant foods e.g. oily fish, nuts and seeds

Question 33

What can unsaturated fats lower?

Answer 33

Blood cholesterol levels and the risk of heart disease

Question 34

How many double bonds do monounsaturated fats contain and what foods contain monounsaturated fats?

Answer 34

They contain one double bond and are found in avocados, cashews and peanuts

Question 35

How many double bonds do polyunsaturated fats have and what foods contain polyunsaturated fats?

Answer 35

They contain two or more double bonds and they are found in sunflower oil

Question 36

What are essential fatty acids?

Answer 36

They are omega 3, which is found in oily fish, seeds and green leafy vegetables as well as omega 6 which is found in vegetables, grains and seeds

Question 37

Is low- density lipoprotein or high-density lipoprotein good cholesterol?

Answer 37

High-density lipoprotein

Question 38

What can too much bad cholesterol and saturated fat in the dietcause?

Answer 38

A build up of fat in the arteries and heart disease

Question 39

What two groups can carbohydrates be divided into?

Answer 39

Sugars and starches

Question 40

What are the two types of sugars called?

Answer 40

Monosaccharides and disaccharides

Question 41

What does complex carbohydrates provide?

Answer 41

Dietary fibre

Question 42

What are the functions of carbohydrates in the body?

Answer 42

Energy for movement, growth, chemical reactions and processes

Question 43

Sugar sources of carbohydrates

Answer 43

All types of sugar, treacle, golden syrup, honey, jam and marmalade

Question 44

Starch sources of carbohydrates

Answer 44

Root vegetables, cereal, bread, pasta, rice and beans

Question 45

What happens if we don't get enough carbohydrates?

Answer 45

Lose fat and weight and poor growth in children

Question 46

What happens it we get too much carbohydrates?

Answer 46

Increase in body fat and weight leading to obesity and too much sugar can cause tooth decay

Question 47

What percentage of your diet should come from carbohydrates?

Answer 47

50%

Question 48

What are the functions of dietary fibre in the body?

Answer 48

Allowing the digestive system to function properly, helping weight control as high-fibre foods release energy slowly and leave us feeling fuller for longer and preventing some bowel diseases

Question 49

Sources of insoluble dietary fibre

Answer 49

Wholegrain foods e.g. whole grain bread, whole grain cereal and whole grain pasta, brown rice, wheat bran, fruit and vegetable skins and peels, nuts and seeds

Question 50

Sources of soluble dietary fibre

Answer 50

Oats, nuts, beans, lentils, prunes, bananas, apples, pears, plums and potatoes

Question 51

What happens if we don't get enough dietary fibre?

Answer 51

Constipation and increased risk of bowel cancer

Question 52

What happens if we get too much dietary fibre?

Answer 52

Too much fibre can reduce the body's ability to absorb iron and calcium