nutrition

Question 1

what percentage of your food intake per day should be carbs

Answer 1

50

Question 2

what is dietary fibre

Answer 2

a type of carb found in plant foods

Question 3

what are the 3 macro nutrients

Answer 3

carbs
protein
fat

Question 4

energy per gram of :

carbs
protein
alcohol
fat

Answer 4

16KJ (3.75Kcals)
17KJ (4Kcals)
29KJ (7Kcals)
37KJ (9Kcals)

Question 5

what are the essential amino acids

Answer 5

isoleucine
leucine
lysine
methionine
threonine
tryptophan
valine
phenylalanine

Question 6

what is protein complementation and give 4 examples

Answer 6

some foods have not all amino acids in so instead you combine 2 foods to get all of the amine acids:

rice and peas
beans and toast
hummus and pitta bread
bean chilli served with rice

Question 7

what are the 2 main types of carbs that provide dietary energy

Answer 7

starch
sugar

Question 8

food examples of fibre

Answer 8

wholegrain cereals
oats
beans
lentils
fruit
vegetables
nuts
seeds

Question 9

3 sources of fat

Answer 9

saturated
monounsaturated
polyunsaturated

Question 10

sources of

saturated

monounsaturated

polyunsaturated

Answer 10

fatty cuts of meat, butter

edible oils, nuts, avocados

spreadable fats, oily fish

Question 11

define dietary reference values

Answer 11

estimated dietary requirements for particular groups of the population

Question 12

define essential amino acids

Answer 12

8 of the different amino acids found in protein from plants and animals that have to be provided through the diet

Question 13

macronutrients

Answer 13

nutrients needed to provide energy and as the building blocks for growth and maintenance of the body

Question 14

protein compliments

Answer 14

combining different protein types at the same meal to ensure all EAA’s are ingested

Question 15

define reference intake

Answer 15

guidelines for the maximum amount of nutrients consumed

Question 16

what are the 2 main groups of micro nutrients

Answer 16

vitamins
minerals

Question 17

what 3 factors effect people having different requirements for each micronutrients

Answer 17

age
gender
physiological state

Question 18

what are vitamins grouped into

Answer 18

fat soluble vitamins (vit A,D,E,K)

water soluble vitamins (B,C)

Question 19

function of vitamin A

Answer 19

helps the immune system to work as it should and with vision

Question 20

function of vitamin B

Answer 20

large range of functions

Question 21

function of vitamin C

Answer 21

helps to protect cells from damage and with the formation of collagen

Question 22

function of vitamin D

Answer 22

helps the body to absorb calcium&helps to keep bones strong

Question 23

function of vitamin E

Answer 23

helps to protect the cells in our bodies against damage

Question 24

function of vitamin K

Answer 24

needed for the normal clotting of blood and is required for normal one structure

Question 25

function of calcium

Answer 25

helps to build and maintain strong bones and teeth

Question 26

function of iron

Answer 26

helps to make red blood cells which carry oxygen around the body

Question 27

function of phosphorus

Answer 27

helps to build strong bones and teeth and helps to release energy from food

Question 28

function of sodium

Answer 28

helps regulate the water content in the body

Question 29

function of fluoride

Answer 29

helps with the formation of strong teeth and reduce the risk of tooth decay

Question 30

function of potassium

Answer 30

helps regulate the water content in the body and maintain a normal blood pressure

Question 31

function of iodine

Answer 31

helps to make thyroid hormones. It also helps the brain to function normally

Question 32

define micronutrients

Answer 32

nutrients needed in the diet in very small amounts

Question 33

recommended units of alcohol per week

Answer 33

14 units

6 pints of 4% beer