Nutrition and Weight Management

Question 1

Food Groups (Pyramid)

Answer 1

1) Fruit and Vegetables
2) Bread, cereals, potatoes, rice and pasta.
3) Milk, cheeseand yogurt
4) Meat, fish and alternativ es
5) Fats, spreads and oils
6) High Sugar, high salt, high fat

Question 2

Nutrients

Answer 2

• Carbohydrates: complex and simple
• Fats: monounsaturated, polyunsaturated, saturated fats
• Proteins
• Minerals (Ca, Potassium, Iron)
• Vitamins
• Water – no calorific value, 6-8 glasses per day

Question 3

Macronutrients

Answer 3

Carbs, Fats, Proteins

• Energy Source
• Growth and Repair

Question 4

Carbohydrates (CHO)

Answer 4

• Energy source
• Stored in muscle/liver
• Offers satiation effect
• Excess CHO is stored as fat

Question 5

Dietary Fibre

Answer 5

• Found in plant foods like whole grains, fruits and vegetables
• Diet high in fibre associated with a lower risk of colon cancer and heart disease
• Helps control blood glucose levels (diabetics)

Question 6

Fat

Answer 6

• Cushion for the protection of vital organs
• Insulation from the thermal stress of cold environments
• Vitamin carrier (A,D,E, K) FatSolubleVitamins.
• Hunger depressor

Question 7

Proteins

Answer 7

• For Growth and repair
• Main structural component of all tissues
• Formation of enzymes
• Aids in the Formation of hormones

Question 8

Micronutrients (Vitamins)

Answer 8

Regulate metabolism, facilitate energy release and are important in the process of bone and tissue synthesis

Question 9

Water

Answer 9

• 60% of body weight
• Main transportation mechanism in the body
• Regulates body temperature

Question 10

Signs & Symptoms of Dehydration

Answer 10

• Headaches
• Tired and dizzy
• Muscular cramps in stomach and legs
• Individual may faint on sudden movement

Question 11

Major Body Components

Answer 11

• Minerals (4%)
• Carbohydrates – muscles and liver
• Protein – Muscles, bones, liver, heart, brain & blood
• Fat – essential andstorage
• Visceral and subcutaneous
• Water – 60%

Question 12

Obesity

Answer 12

• Accumulation and storage of excess body fat
• BMI exceeds 30

Question 13

Obesity health risks

Answer 13

• Psychological burden
• Increased odds of hypertension
• Increased Cholesterol, reduced HDLs
• Increased risk of Type 2 diabetes
• Increased risk of CHD
• Increased risk of most cancers
• Increased risk of premature death

Question 14

TEF Thermic effect of food

Answer 14

Rise in M.R after ingestion

Question 15

TEE

Answer 15

Energy expenditure during exercise

Question 16

Energy balance

Answer 16

Intake vs output