MBS Flashcards
How many kilojoules per gram do water, alcohol, protein, and carbohydrates provide?
Water: 0 kJ/g, Alcohol: 29 kJ/g, Protein: 17 kJ/g, Carbohydrates: 17 kJ/g.
How much energy is in 100g of sultanas, pork mince, and cookie dough?
Sultanas: ~1370 kJ, Pork mince: ~950 kJ, Cookie dough: ~2000 kJ.
What is RMR and how is it calculated using energy?
RMR is the energy required to maintain vital functions at rest. It depends on age, weight, gender, and muscle mass.
What are the four factors affecting energy requirements and how do they influence energy needs?
Age (metabolism slows), Activity level (more active = higher needs), Body composition (muscle burns more energy), and Gender (males generally have higher RMR).
Compare and contrast simple and complex carbohydrates.
Simple: Quick energy, found in sugar and fruit. Complex: Slow energy release, found in whole grains and vegetables.
What do the lines on a GI graph represent, and give an example for each?
High GI (spike, white bread), Medium GI (steady rise, brown rice), Low GI (slow rise, lentils).
List five sources of protein and explain their function.
Eggs, fish, chicken, tofu, and beans. Function: Builds muscle, repairs tissues, and supports immune function.
What is the difference between essential and non-essential amino acids?
Essential: Must come from diet (e.g., leucine). Non-essential: Body can produce (e.g., alanine).
Identify fatty cuts of meat, good fats, and bad fats.
Fatty cuts: Pork belly. Good fats: Avocado, fish. Bad fats: Deep-fried foods, baked goods with trans fats.
What happens if too much low-density lipoprotein (LDL) is consumed?
Increases plaque buildup in arteries, leading to heart disease.
Compare fat-soluble and water-soluble vitamins with four characteristics.
Fat-soluble (A, D, E, K): Stored in fat, risk of overdose, need fat for absorption, long-lasting. Water-soluble (B, C): Not stored, need daily, excess excreted, easily destroyed by heat.
Describe the process of minerals from soil to the human body.
Absorbed by plants from soil, consumed by animals or humans, absorbed in the digestive tract.
How do you analyze a nutrition panel for gym performance?
Check macronutrient balance (carbs for energy, protein for muscle repair, fats for recovery).
What are the three macronutrients and their functions?
Carbohydrates (energy), Protein (muscle repair), Fats (long-term energy storage).
What is the difference between complete and incomplete proteins?
Complete: Contains all essential amino acids (e.g., meat, quinoa). Incomplete: Lacks some amino acids (e.g., beans, rice).
What are the differences between monosaccharides and polysaccharides?
Monosaccharides: Single sugar units (e.g., glucose). Polysaccharides: Long chains of sugars (e.g., starch, glycogen).
What happens to the body when too much LDL is consumed?
Leads to plaque buildup in arteries, increasing the risk of heart disease and stroke.
What are two common types of vitamins and their functions?
Vitamin C (water-soluble, boosts immunity) and Vitamin D (fat-soluble, supports bone health).
Why are minerals important in the human diet?
Essential for bone health (calcium), oxygen transport (iron), and nerve function (potassium).
Where are macronutrients commonly found?
Carbs: Bread, rice. Protein: Chicken, beans. Fats: Avocado, olive oil.
How can the glycemic index help athletes?
High GI foods provide quick energy before workouts, while low GI foods offer sustained energy.
How do good and bad fats differ?
Good fats (e.g., olive oil) improve heart health, while bad fats (e.g., trans fats) increase cholesterol levels.
Name three complete protein sources.
Eggs, quinoa, and soy.
What key information should you check on an NIP?
Serving size, energy content, macronutrient breakdown, and added sugars.
