Special Diets

Question 1

Why does the body need energy?

Answer 1

Making muscles move
Maintain constant body temp
Breathing, digestion
Growth + repair of body tissue
Pregnancy, lactation, illness.

Question 2

What is BMR? How much energy does it account for?

Answer 2

Basal Metabolic Rate. 75%

Amount of energy to keep body working.

Question 3

Energy values:
1g Fat
1g Carbohydrate
1g Protein
1g Alcohol

Answer 3

9 kcal
3.75 kcal
4 kcal
7 kcal

Question 4

What are EARs?

Answer 4

Estimated Average Requirements

Question 5

Why are complex carbs essential in a sportspersons diet?

Answer 5

Nutrient dense, filling + low fat.

Question 6

What carb is stored in muscles + liver, why must we maintain these stores?

Answer 6

Glycogen.

Endurance + stamina.

Question 7

How can a sportsperson to up carb intakes?

Answer 7

HCLF 2-3 hours before exercise

After - HCLF snack to replenish glycogen store

Question 8

What is carb loading?

Answer 8

Increased carb intake before big event. (By about 70%) Increases glycogen stores and maximises performance.

Question 9

6 tips for sport meal planning?

Answer 9

Meals rich in complex carbs
Keep up protein levels
Range of fruit + veg
Sugar + fat in low quantities
Timing + portion size
Regular healthy snacks

Question 10

What is a food allergy?

Answer 10

Reaction to food that causes the immune system to react. Can cause anaphylaxis.

Question 11

8 common food allergies?

Answer 11

Gluten
Eggs
Shellfish
Peanuts
Sesame Seeds
Soya
Milk
Sulphur Dioxide

Question 12

5 symptoms of a food allergy

Answer 12

Coughing
Itchy skin/rash
Nausea/bloated
Diarrhoea + vomiting
Swelling of lips and throat

Question 13

Symptoms of anaphylactic shock? Treatment?

Answer 13

Rash, swollen lips + throat, difficulty breathing, low BP, fainting.
Epipen (epinephrine/adrenaline)

Question 14

What is a food intolerance?

Answer 14

Doesn’t involve immune system, not fatal. May feel unwell.

Question 15

What is lactose intolerance?

Answer 15

Intolerance to lactose (sugar in milk) due to shortage of lactase which breaks it down. Can’t be absorbed.

Question 16

Symptoms of lactose intolerance?

Answer 16

Stomach cramps
Bloating
Flatulence
Diarrhoea

Question 17

What is coeliac disease?

Answer 17

Anti-bodies produced in reaction to gluten which attacks persons own tissues + damages intestinal lining.

Question 18

Symptoms of coeliac disease?

Answer 18

Nausea, flatulence, constipation, tiredness, reduced growth, skin problems.

Question 19

6 foods that people with coeliac disease should avoid?

Answer 19

Wheat, Barley, Oats, Rye, Processed meat, Stock Cubes + Baking Powder

Question 20

6 foods that people with coeliac disease can include?

Answer 20

Rice, Potatoes, Corn, Pulses, Fruit + veg, Nuts, Meat, Fish + Poultry

Question 21

What is a Lacto-Ovo Vegetarian?

Answer 21

Include Dairy Products + Eggs, not Meat + Fish

Question 22

What is a Vegan?

Answer 22

Does not include: Dairy, Meat, Fish, Eggs, Animal By-Products (Honey, Gelatine)

Question 23

4 reasons someone might become a vegetarian?

Answer 23

Concern about the environment, animal welfare, healthier + religion

Question 24

3 Do’s for a vegetarian?

Answer 24

Eat a variety of foods from 5 food groups
Eat fortified cereals for breakfast
Include alternative sources of protein
Exceed ‘5 a day’ target for fruit + veg

Question 25

3 Don’ts for a vegetarian?

Answer 25

Give up meat + not replace it
Eat too many sugary/fatty foods
Exclude a food group from your diet

Question 26

What vitamin is often deficient in Vegetarian diets?

Answer 26

Vitamin B12 (B12 only in meat + dairy products)