Nutrition Part 2

Question 1

What do water soluble vitamins include?

Answer 1

Vitamins B and C

Question 2

Describe water soluble vitamins?

Answer 2

They dissolve in water, do not accumulate in the body, daily intake is required and excesses are removed in urine

Question 3

What do fat soluble vitamins include?

Answer 3

Vitamins E, K, D and A

Question 4

Describe fat soluble vitamins?

Answer 4

They are stored in fat in the body, the body can produce its own and it can build up to toxic levels if taken in excess

Question 5

How many calories does 1g of carbohydrates contain?

Answer 5

4 calories

Question 6

How many calories does 1g of protein contain?

Answer 6

4 calories

Question 7

How many calories does 1g of fat contain?

Answer 7

9 calories

Question 8

How many calories does 1g of alcohol contain?

Answer 8

7 calories

Question 9

What are minerals important for and what provides all the minerals required?

Answer 9

Important for cells to work properly and a balanced diet provides all those required

Question 10

What are examples of minerals?

Answer 10

Iron, calcium, iodine, potassium and sodium

Question 11

What can deficiencies in minerals cause?

Answer 11

Major problems such as osteoporosis and amnesia

Question 12

What is the most important nutrient and how much of the human body does it make up?

Answer 12

Water, making up 60-80% of the human body

Question 13

What are the major food sources of water?

Answer 13

Vegetables, fruit and milk

Question 14

What does water assist with?

Answer 14

Transport of materials in the body, helping to regulate body temperature and breaking down food in the digestive system

Question 15

Describe the healthy eating pyramid from top to bottom?

Answer 15

Healthy fats- Milk/Yogurt/Cheese, Meat/Poultry/Fish/Eggs- Grains/Wheat/Oats- Vegetables/Fruits

Question 16

How will athletes modify their diet?

Answer 16

Depending on the energy demands of their sport

Question 17

What does the glycemic index do?

Answer 17

Ranks foods from 0-100 according to how much they raise blood sugar over a 2 hour period, compared to pure glucose

Question 18

What dies a GI score of 70 mean?

Answer 18

The food will raise blood sugar by 70% as much as pure glucose would in a 2 hour period

Question 19

What do low GI foods include?

Answer 19

Bread, pasta, muesli, grain and oats

Question 20

What do moderate GI foods include?

Answer 20

Rice, Peas, Candy Bars, Sweet Potatoes

Question 21

What do high GI foods include?

Answer 21

Potatoes, Rice Crackers, White Bread, Doughnuts

Question 22

What do low GI foods consumed prior to participating in endurance activities lead to?

Answer 22

Minimal change in blood glucose/insulin levels, which in turn leads to glycogen sparing

Question 23

What do moderate GI foods consumed during endurance activities do?

Answer 23

Increase carbohydrate availability and enhance performance

Question 24

What do high GI foods do?

Answer 24

Quickly replenish carbohydrate stores during recovery

Question 25

What is carbohydrate loading?

Answer 25

Consuming low to moderate GI foods 3-4 days prior to an endurance race and up to 3 hours prior to the race