Nutrition and Health

Question 1

What is the main function of carbohydrates for the body.

Answer 1

Good source of energy

Question 2

What is the main function of protein for the body?

Answer 2

Growth and repair.

Question 3

What is the key function of fat for the body?

Answer 3

Warmth and secondary energy source.

Question 4

What is the key function of vitamins and minerals?

Answer 4

Essential for health.

Question 5

What is a balanced diet?

Answer 5

A diet that contains the correct proportions of carbohydrates, fats, proteins, minerals, vitamins and water necessary for good health, to grow properly, be active and to maintain a healthy body. ​

Question 6

What factors influence the type and amount of food that we need to eat?

Answer 6

Age

Occupation

Lifestyle

Gender

Question 7

What is the Eatwell guide?

Answer 7

A guide showing the proportions and types of food that are needed to make up a healthy balanced diet.

Question 8

What is the largest food group in the Eatwell guide? Give the full name.

Answer 8

Potatoes, bread, rice, pasta and other starchy carbohydrates

Question 9

What is the largest food group in the Eatwell guide? Give the full name.

Answer 9

Potatoes, bread, rice, pasta and other starchy carbohydrates

Question 10

What food group do eggs belong to? Give the full name.

Answer 10

Beans, pulses, fish eggs, meat and other proteins

Question 11

What is the smallest group in the Eatwell guide? Give the full name.

Answer 11

Oils and spreads

Question 12

What foods should we be eating less often and in smaller amounts?

Answer 12

Discretionary foods: foods high in sugar, fat and salt

Question 13

What advice is given around dairy and alternatives in the Eatwell guide?

Answer 13

Choose lower fat and lower sugar options

Question 14

How many portions of fruit and vegetables should we be eating each day?

Answer 14

5

Question 15

What should our meals be based on?

Answer 15

Starchy carbohydrates

Question 16

What advice is given around starchy carbohydrates in the Eatwell guide?

Answer 16

Choose wholegrain or high fibre versions with less added fat sugar and salt

Question 17

How much water should we drink each day?

Answer 17

6-8 glasses per day

Question 18

How much fruit juice counts as one portion?

Answer 18

150ml

Question 19

How many calories does the average male need every day?

Answer 19

2500kcal

Question 20

How many calories does the average female need each day?

Answer 20

2000kcal

Question 21

What traffic light colour indicates that a food is low in sugar?

Answer 21

Green

Question 22

How many portions of fish should we eat each week

Answer 22

2

Question 23

What advice is given around oils and spreads?

Answer 23

Choose unsaturated oils and use in small amounts.

Question 24

What is the main function of carbohydrates in our diets?

Answer 24

Provides energy

Question 25

Why are wholegrain food better for us than white processed foods?

Answer 25

They contain more fibre which is beneficial to digestive health and keeps us feeling fuller for longer so we are less likely to overeat.

Question 26

How much of our diet should be made up of starchy carbohydrates?

Answer 26

Just over one third of our diet should me made up of starchy carbohydrates.

Question 27

What foods would display a red (Traffic light system)

Answer 27

A food that is high in salt, fat and sugar

Question 28

What foods would display an amber (Traffic light system)

Answer 28

A food that is medium in salt, fat and sugar.

Question 29

What is the key function of fibre in the diet?

Answer 29

Aids digestion and keeps us fuller for longer and therefore helps us maintain a healthy weight.

Question 30

What would be a breakfast suitable for an athlete and why?

Answer 30

Scrambled eggs on whole grain toast. High in protein needed for growth and repair, whole grains and carbohydrates for longer lasting energy.

Question 31

Name a food high in fibre.

Answer 31

Wholegrain versions of breakfast cereals, rice, bread and pasta. Fruit and veg with skins - eg jacket potatoes.

Question 32

Name vegetarian sources of protein

Answer 32

Tofu Beans Pulses Nuts

Question 33

What are Macro-nutrients and give examples.

Answer 33

Nutrients that we need to larger amounts. Fat Protein Carbohydrates

Question 34

How many portions of oily fish should we eat a week?

Answer 34

1

Question 35

What are the symptoms of dehydration?

Answer 35

Headache Lack of concentration Dizzy Death

Question 36

Name THREE of the Scottish dietary Goals.

Answer 36

- Reduction in calorie intake by 120 kcal/person/day - Average intake of a variety of fruit and vegetables to reach at least 5 portions per person per day - Oil rich fish consumption to increase to one portion per person (140g) per week - Intake of red and processed meat to be MAX around 70g per person per day - Intake of total fat to reduce to max 35% food energy - Intake in saturated fat to reduce to no more than 11% food energy - Intake of trans fatty acids to remain below 1% food energy - Intake of free sugar not to exceed 5% of total energy - Intake of salt to reduce to 6g per day - Increase in fibre consumption to 30g/day. - Total carbohydrate to be maintained at approximately 50% of total dietary energy with no more than 5% total energy from free sugars

Question 37

What are the main nutrients in fruit and vegetables?

Answer 37

Vitamins and minerals

Question 38

What are the main nutrients in diary?

Answer 38

Fat, calcium and Vit D and Vit A

Question 39

What are the main nutrients in pasta, rice and potatoes

Answer 39

Starchy carbohydrate

Question 40

What are the main nutrients in meat, poultry and fish

Answer 40

Protein

Question 41

What are the main nutrients in fats, oils and spreads

Answer 41

Fat, Vit A and Vit D

Question 42

What is the main function of Vitamin C?

Answer 42

Supports the immune system and helps fight infection

Question 43

What is the main function of Vit D

Answer 43

Immune health, bone and teeth health and absorption of Calcium

Question 44

What is the main function of Iron?

Answer 44

Help oxygenate the blood

Question 45

What is the main function of Calcium?

Answer 45

Supports bone and teeth health

Question 46

What are the ways we can reduce fat, salt and sugar in our diets?

Answer 46

- Change cooking methods - eg Grilling instead of frying - Swapping salt for spices and herbs - Reducing sugar in recipes - Using reduces fat, salt and sugar alternatives - eg reduced fat cheese and sugar substitutes - Removing visible fat - eg trimming it from meat - Eating un processed foods - Using whole grain alternatives - Bulking out food with vegetable - eg removing 100g beef and swapping to lentils