Part 1: Intro to Nutrients - Macronutrients

Question 1

How much energy do proteins provide per gram?

Answer 1

16.7kJ/gram

Question 2

How much energy do carbohydrates provide per gram?

Answer 2

16.7kJ/gram

Question 3

How much energy do lipids provide per gram?

Answer 3

37.7kJ/gram

Question 4

How much energy does alcohol provide per gram?

Answer 4

29.3kJ/gram

Question 5

How much energy does water provide per gram?

Answer 5

0kJ/gram

Question 6

Protein should make up __% of our diet.

Answer 6

15-25%

Question 7

Carbohydrates should make up __% of our diet.

Answer 7

45-65%

Question 8

Lipids should make up __% of our diet with no more than __% saturated fat.

Answer 8

20-35%, 10%

Question 9

What are the 6 essential nutrients?

Answer 9

Carbohydrates
Proteins
Lipids
Water
Vitamins
Minerals

Question 10

Macronutrients are needed in __ amounts daily.

Answer 10

Large

Question 11

Micronutrients are need in __ amounts daily.

Answer 11

Small (Less than 100mg/day)

Question 12

What are the abbreviations: 
NRV
RDI
EAR
AI
UL

Answer 12

Nutritional Reference Value
Recommended Daily Intake
Estimated Average Requirement
Adequate Intake
Tolerable Upper Intake Level

Question 13

Carbohydrates consist of the elements:

Answer 13

Carbon, Hydrogen and Oxygen

Question 14

What are the two main types of carbohydrates? Give examples.

Answer 14

Simple carbohydrates: Fruits, Jellybeans

Complex Carbohydrates: Beans, Wholegrains, Potatoes

Question 15

Carbohydrates are found in large amounts in what types of food?

Answer 15

Plant foods

Question 16

What is the primary role of carbohydrates? (3)

Answer 16

Providing 45 to 65% of energy needs with 16.7kJ/gram.
Releasing glucose into the bloodstream
Main fuel source for the cells and the brain.

Question 17

What is the secondary role of carbohydrates?

Answer 17

Providing the body with dietary fibre to promote digestive wellbeing.

Question 18

Where are simple carbohydrates found and what do they do? (3)

Answer 18

Found in fruits, milk and milk products.
Broken down quickly by the body to be used as energy.
Raise blood sugar levels quickly and are absorbed quickly in the body, causing dramatic spikes to blood sugar levels.

Question 19

What are, where are complex carbohydrates found and what do they do? (3)

Answer 19

Found in peas, beans, whole grains and vegetables.
Made up of sugar molecules strung together in long chains that take longer to absorb.
Cause a steady rise and fall in blood sugar levels which lasts for a longer period of time meaning energy is longer lasting.

Question 20

What is Glycaemic Index (GI)?

Answer 20

The glycaemic index is the way that foods and drinks are ranked according to how quickly their carbohydrates raise blood sugar levels.

Question 21

What factors impact the glycaemic index?

Answer 21

• Size
• Texture
• Thickness
• Ripeness
• Nutrient composition
• Cooking process
• Absorption rates
• Saccharides

Question 22

What defines the low, medium and high GI range? Provide examples for each.

Answer 22

Low GI: 0 - 55
Medium GI: 56 - 69
High GI: 70 - 100

Question 23

Name the three monosaccharides (simple carbs)

Answer 23

Glucose
Galactose
Fructose

Question 24

Name the three disaccharides (simple carbs)

Answer 24

Sucrose
Lactose
Maltose

Question 25

Name the three polysaccharides (complex carbs)

Answer 25

Starch Cellulose Glycogen

Question 26

What is digestive fibre, where does it come from and what does it do?

Answer 26

The undigestible part of plants (cellulose) Found in fruits, legumes and whole foods. Passes through the digestive tract relatively unchanged to promote digestive wellbeing.

Question 27

What does soluble fibre do? (Give one example of where its found)

Answer 27

``` Dissolves and absorbs water Slows the digestion process Lowers blood cholesterol Increases feelings of fullness - Pectin in the inside of an apple ```

Question 28

What does insoluble fibre do? (Give one example of where its found)

Answer 28

``` Doesnt dissolve in water Speeds up digestion Prevents constipation Good for colon health - Cellulose in an apple's skin ```

Question 29

``` Identify the type of carbohydrates present in the following foods and their saccharide group: Milk Orange Juice Lemonade Cereal Fried Rice Honey ```

Answer 29

``` Milk: Lactose - Disaccharide Orange Juice: Fructose - Monosaccharide Lemonade: Sucrose - Disaccharide Cereal: Maltose - Disaccharide Fried Rice: Starch - Polysaccharide Honey: Fructose - Monosaccharide ```

Question 30

Glucose is found:

Answer 30

In the small intestine As one half of every disaccharide As the main component of every polysaccharide

Question 31

What is the main source of glucose and what is it?

Answer 31

Starch - the storage molecule for glucose in plants.

Question 32

Glucose can be stored as glycogen where in the body?

Answer 32

Glucose can be stored as glycogen in the liver and muscle cells.

Question 33

Describe the hormonal process that occurs when glucose is released into the system and if glucose levels drop too low.

Answer 33

When glucose is consumed, blood sugars steadily rise. The pancreas releases insulin to stimulate the glycogen formation and glucose intake by the cells. If glucose levels drop too low, the reverse process occurs and the hormone glucagon is released to break down glycogen into glucose.

Question 34

What happens to unused glycogen?

Answer 34

Unused glycogen is converted to fat.

Question 35

Carbohydrates are broken down by __ in our saliva and __.

Answer 35

Amylase in our saliva and pancreas.

Question 36

What are the functions/roles of protein in the body?

Answer 36

Cell growth and repair Allowing the passing of nutrients and waste through the cell membrane Enzyme activity in digestion and metabolism Protein in the blood/haemoglobin Stabilising DNA and RNA Antibodies for fighting infection Enabling muscle contraction and movement

Question 37

Describe the structure of an amino acid

Answer 37

Amino acids share similar structures with each other and have an amino group, carboxyl group and a side (R) group.

Question 38

How many amino acids are there and how many of these are essential, non-essential and conditional?

Answer 38

There are 21 amino acids, 9 are essential, 6 are non-essential and 6 are conditional.

Question 39

What makes an amino acid conditional?

Answer 39

Conditional amino acids are amino acids that become essential at certain times. This could be during pregancy, illness or having a vegan diet.

Question 40

What does HBV and LBV stand for?

Answer 40

High Biological Value and Low Biological Value

Question 41

Describe HBV and LBV in terms of complete and incomplete proteins. What type of foods are each found in?

Answer 41

HBV protein foods contain ALL ESSENTIAL amino acids in sufficient amounts, while LBV protein foods lack one or more amino acids entirely or in sufficient quantities. HBV foods are typically from animal sources and soy products. LBV foods are typically from plant sources except for soy products.

Question 42

State 3 plant sources of protein

Answer 42

Lentils Beans Grains Nuts

Question 43

State three animal sources of protein

Answer 43

Lean meat Seafood Dairy products Eggs

Question 44

State three novel sources of protein

Answer 44

Lab based meats Insects Supplements Seaweed/algae

Question 45

What are complete proteins? Describe using complimentary proteins. Include examples.

Answer 45

Complete proteins are formed through complimentary pairing, a process in which plant based proteins low in one amino acid is paired with one high in it to form a complete protein. This is typically done in vegetarian diets to ensure all essential amino acids are consumed. Examples include lentil soup and pasta, Mexican beans and rice, baked beans on toast.

Question 46

Name and describe a condition caused by protein-energy malnutrition.

Answer 46

Marasmus: caused by insufficient protein and energy intake resulting in the depletion of body mass protein including skeletal and heart muscle.