Nutrition

Question 1

What is a carbohydrate? (sugar)

Answer 1

are sugar molecules

Question 2

Carbs & Energy

Answer 2

breaks down glucose for energy

stored in liver and muscels excess gyclone

4 calories per gram of carbs

45-65% of total daily calories come from carbs

Question 3

simple carbohydrates

Answer 3

made of one or two sugars molocules

quickly digested

provides quick source of energy

Question 4

complex carbohydrates

Answer 4

made up of multiple sugars

found in potatoes and grains

longer too digest and sustained release of energy

Question 5

Fibres

Answer 5

cannot be digested found in fruit,veg. and grains

Question 6

Strach

Answer 6

complex carb
key source of glucose
a natural component of fruit,veg,grains

Question 7

Monosaccharides

Answer 7

Single sugars
Glucose, Fructose, & Galactose
Always simple carbs

Question 8

Disaccharides

Answer 8

Pairs of monosaccharides
I.e. two simple sugars linked together
Glucose is always present
Sucrose, maltose, & lactose

Question 9

Polysaccharides

Answer 9

Polysaccharides are chains of (3+) monosaccharides
When polysaccharides are digested, glucose is released into the bloodstream
This happens slowly and more evenly than when monosaccharides or disaccharides are digested
Polysaccharides include glycogen (stored glucose), starch, and fibre

Question 10

why polysaccharides provide a more sustained source of energy

Answer 10

When polysaccharides are digested, glucose is released into the bloodstream
This happens slowly and more evenly than when monosaccharides or disaccharides are digested

Question 11

how many calories per gram of protein

Answer 11

4 calories per gram of protein

Question 12

Amino acids

Answer 12

molecules that combine to form proteins

Question 13

body needs how many amino acids

Answer 13

20 total amino acids that the body needs

Question 14

How many amino acids can the body make

Answer 14

the body can make 11 amino acids

Question 15

How many amino acids are obtained by the body

Answer 15

9 amino acids must be obtained from food

Question 16

5 functions of protein

Answer 16

Energy: protein is metabolized into glucose by the body, which we use as energy.

Main Functions of Protein
Protein manufactures enzymes used in the carry out of cell processes

Main Functions of Protein
Building material: without this nutrient, your muscles and body wouldn’t be repaired properly, especially after a workout.

Antibodies: these are made up of proteins in the first place. So by eating more protein, you will be protected when unwanted substances enter your body.

Regulates fluid, electrolyte, acid and base balance

Question 17

example of complete protein

Answer 17

contains all the essential amino acids in the amount required
Food Sources:
meat, fish, poultry, cheese, eggs and milk

Question 18

example of incomplete protein

Answer 18

plant proteins are of lower quality (ie. lack enough of one or more essential amino acids)

Question 19

protein defintion

Answer 19

Proteins are compounds composed of carbon, hydrogen, oxygen and nitrogen atoms, arranged into amino acids linked in a chain.

Question 20

how many calories per gram of fat

Answer 20

9 calories per gram of fat

Question 21

Is fat concentrated

Answer 21

fat is the most concentrated source of food energy

Question 22

2 forms of fat

Answer 22

Liquid and solid

Question 23

How much of total daily calories should come from fat

Answer 23

No more than 30% of total daily calories should come from fat

Question 24

saturated fat

Answer 24

The so-called “bad” fat.
Found in: animal products like beef, pork; and high-fat dairy foods, like butter, margarine, cream, and cheese.

Question 25

unsaturated fats

Answer 25

Two types:
1. Monounsaturated
Found in: avocados and peanut butter; nuts like almonds, hazelnuts, cashews, and pecans; and seeds, such as pumpkin, sesame, and sunflower seeds.

Also: in plant oils, such as olive, peanut, safflower, sesame, and canola oils.

2. Polyunsaturated
   Polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids.

Found in: plant-based oils like soybean, corn, and safflower oils

Also: walnuts, flaxseeds, sunflower seeds, and fish like salmon, mackerel, herring, tuna, and trout.

Question 26

explain the functions of fat

Answer 26

Supplies Energy
Carries Vitamins A, D, E and K through the body
Provides a reserve store of energy

healthy skin
Promotes normal cell growth
Acts like a “cushion”and heat regulator to protect your heart, liver and other vital organs

It helps you feel full longer
Adds flavor to food

Question 27

WHAT IS A NUTRIENT?

Answer 27

A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.

Question 28

MACRONUTIRENTS

Answer 28

Provide your body with energy it needs to function.
These nutrients are needed in large amounts. Calories come from these Nutrients :
Proteins
Carbohydrates
Fats

Vitamins, minerals and phytochemicals are micronutrients.

They do not provide any energy, but they are necessary in small amounts to maintain health

Question 29

WHAT IS A CALORIE?

Answer 29

A calorie is a unit of energy in food.
When you hear something contains 100 calories, it’s a way of describing how much energy your body could get from eating or drinking it.