Topic 2- Nutrition

Question 1

Why do we need food?

Answer 1

In order to grow, reproduce and maintain optimum health. It also allows us to maintain a constant body temperature, build and repair muscle, bone and other body tissues and to maintain the vital functions of the body such as breathing or ensure constant heartbeat.

Question 2

What are the 6 nutrient groups? What is the main function of each?

Answer 2

1. Proteins- necessary for muscle growth and repair
2. Carbohydrates- provide energy
3. Fats- provide energy
4. Vitamins- number of functions in the body
5. Minerals- number of functions in the body
6. Water

Question 3

What is digestion?

Answer 3

Digestion is the process of breaking down the food that we eat in to smaller units that can be used in the body.

Question 4

Describe the process of digestion.

Answer 4

• starts in the mouth where enzymes in the salvia begin the breakdown process of carbohydrates
• After travelling down the oesophagus to the stomach, proteins are broken down by another enzyme
• Food then passes through to the small intestine where enzymes from the pancreas continue to break down the food
• The msucles of the intestine wall contract to push the food along and absorption of the food occurs through the small intestine into the blood stream
• The absorbed food is carried to the liver which removes any toxic chemicles produced as a result of the digestive process.
• Nutrients are carried via the blood to the rest of the body where they are used.
• food that has not been absorbed by the small intestine continues to travel through the intestinal tract to the large intestine where the absorption of water occurs. The waste is then eliminated from the body as faeces.

Question 5

Whats the difference between essential and non-essential nutrients?

Answer 5

Essential nutrients must be obtained from food either because the body does is not able to produce them or they are produced in quantities too small to maintain growth and healthy functioning of the tissues. They include carbohydrates, proteins, fats, minerals, vitamins and water.

Non- essential nutrients are those that are manufactured by the body and therefore do not need to come from an outside source. Examples include cholesterol.

Question 6

What are some factors that can affect the body’s nutrient needs?

Answer 6

• sex
• age
• pregnancy
• breast-feeding
• illness
• drug or alcohol misuse

Question 7

What is the function of proteins?

Answer 7

Essential to build and maintain muscles, tendons, hair and fingernails. Proteins are also required to provide enzymes that serve as chemical messengers (hormones and nerve transmitters), antibodies and haemoglobin. Proteins can also be used as an energy source however when his happens it is diverted away from vital functions it performs in the body. The body cannot store protein so any excess is destroyed and excreted as urine.

Question 8

What happens to proteins as they go through the digestive system?

Answer 8

They are broken down into smaller units called amino acids. After being absorbed into the bloodstream and sent to the body tissues, amino acids are built up into te proteins the body requires.

Question 9

How many amino acids are there? Which of these are essential?

Answer 9

There are around 20 amino acids which the human body needs, 8 of which cannot be made in sufficient amounts within the body to maintain health. These are called essential amino acids and must be obtained from food.

Question 10

How can you get the 8 essential amino acids?

Answer 10

Animal proteins (eggs, meat, fish, milk and poultry) individually contain the essential amino acids

Vegetable proteins (rice and pulses) lack one or more of the essential amino acids. However it is possible to be a vegetarian or vegan and still get all the essential amino acids by eating a variety of vegetable proteins.

Question 11

What are the protein requirements for:

• General adult population
• Men involve in dance or sport
• Women involved in dance or sport

Answer 11

• General adult population: 0.75g per kg of the body weight
• Men involve in dance or sport: 1.2-1.6g per kg of body weight
• Women involved in dance or sport: 0.9-1.2g per kg of body weight

Question 12

What is the fuction of carbohydrates?

Answer 12

Starches and sugars are the key sources of energy for the body. Glucose (a simple sugar) is required to maintain tissue protein, metabolise fat ad for healthy brain and spinal cord function.

Question 13

What are the uses of the different simple sugars?

Answer 13

Question 14

What are the energy requirements for dancers?

Answer 14

• at least 50% from carbohydrates
• 12-15% from proteins
• less than 35% from fats

Question 15

After absorption by the intestinal tract, how is glucose used?

Answer 15

Used in three main ways. Firstly it is used immediately by the brain and red blood cells, secondly the liver and muscles where it is stored as glycogen and thirdly in adipose tissue (fat cells) where it is stored as fat.

Glycogen, an auxiliary source of energy is converted back in to glucose when the body needs more energy.

The other simple sugars, once absorbed by the intestinal tract are converted in to glucose in the liver

Question 16

What is glycogen?

Answer 16

Carbohydrates are stored in the muscles as glycogen. Glycogen provides the fuel for short bursts of high intensity exercise which are required in dance. These stores are not large and last for about one and a half hours of intensive exercise.

Question 17

Give some examples of foods that are good sources of carbohydrate.

Answer 17

Potatoes, whole wheat bread and cereals, pasta, pulses, beans, root vegetables and peas.

Question 18

Give examples of saturated fats and explain if they should be consumed in large amounts of not.

Answer 18

Animal fats such as eggs, meat and dairy products are high in saturated fts (and cholesterol). An excessive intake of saturated fats which is associated with high levels of cholesterol is considered harmful as it can lead to thickening of the arteries (atherosclerosis) and heart disease.

Question 19

Do dancers need any fat in their diet?

Answer 19

A certain level of fat intake is necessary in order to maintain optimum levels of storage fat in the body and to maintain good health. These are unsaturated fats that come in two groups, Omega-3 and Omega-6

Low levels of fat intake can lead to health problme (dull, flaky skin, poor circulation, poor blood clotting and hormonal imbalances. Low fat intake can also affect the levels of fat-soluble vitamins such as vitamin A, D, E and K

Question 20

Give examples of sources of unsaturated fats. How much should the daily fat intake be?

Answer 20

Oily fish, pumpkin seeds, walnuts, linseeds, rapeseed oil, soybean oil and other vegetable oils. Daily fat intake should not go below 20g.

Question 21

What is cholesterol?

Answer 21

Cholesterol is made by the body and is neededto build cell membranes, to protect nerve fibres and to produce vitamin D. When we eat food containing saturated fats, we increase the level of cholesterol in the blood which can harm the body and lead to atherosclerosis and heart disease.

Question 22

Explain the differences between HDL, LDL and VLDL.

Answer 22

HDLs help remove cholesterol from the body by transporting it to the liver to be excreted in bile.

LDLs and VLDLs transport cholesterol from the liver to the cells and any excess cholesterol is deposited as fatty plaques on the artery walls.

Saturated fats raise the levels of LDLs and VLDLs and decrease the levels of HDLs.

Question 23

What role do fats have in the body?

Answer 23

Fats are vital for building cell membranes, for blood clottiing and to aid the absorption of vitamins. Fats also cushion vital organs and provides insulation for the body to protect it from extreme temperatures. Fats provide a source of energy to the body when glucose stores have been used up.

Question 24

Why are vitamins and minerals important?

Answer 24

Vitamins and minerals are needed to support the many chemical reactions that are necessary to maintain good health. A number of these chemical reactions are linked in a chain. If there is a vitamin or mineral missing, the whole chain will not work, often leading to a specific health problems.

Question 25

What are the four main functions of vitamins |(in general)?

Answer 25

1. Formation of blood cells
2. Formation of hormones
3. Formation of nerve transmitters
4. Formation of DNA

Question 26

What is the main function of minerals?

Answer 26

1. For healthy teeth and bones

Question 27

What is fibre? What is its function? What are the dangers of not getting enough in your diet?

Answer 27

Fibre is an indigestable carbohyrate found in vegetables. It plays an important role in regulating blood sugar, eliminating bile acids and in the formation of faeces.

Having a low fibre diet can lead to chronic constipation, heart disease, diabetes, diverticulitis and gallstones.

Question 28

What is a balanced diet?

Answer 28

One in which the different elements are eaten in a balanced proportion and preferably consumed as fresh food.

Question 29

What are the dangers of a high salt diet? What are the dangers of a high fat diet?

Answer 29

A high salt diet can lead to high blood pressure and strokes whilst a high fat diet causes atherosclerosis and increases the risk of heart disease.

Question 30

Give examples of different vitamins and minerals and how you can get them in your diet.

Answer 30

• Vitamin A- egg yolk, carrots, fruit, oils
• Iron- green vegetables, liver, pulses, dried fruit
• Vitamin C- fruit
• Vitamin D- fish oils, milk, egg yolk
• Vitamin B12 and folate- green vegetables
• Vitamin E- leafy green vegetables, peanuts, eggs
• Vitamin K- yoghurt, leafy green vegetables

Question 31

Why shouldn’t you snack on high sugar foods?

Answer 31

It is often tempting to do that because the sugars are easily digested however, this causes a rapid increase in blood lucose levels which triggers the release of a hormone called insulin. Insulin regulates blood glucose levels by promoting the formation of glycogen in the muscles. This may reuce blood glucose levels may be reduced to such an extent that the person does not have enough fuel for exercise.

Question 32

What happens if the energy intake is greater than the energy expenditure?

Answer 32

The body is in positive energy balance and the body gains weight

Question 33

What happens if the energy intake is less than the energy expenditure?

Answer 33

The body is in negative energy balance and the body loses weight

Question 34

What is the definition of obesity?

Answer 34

An excess of body fat. This occurs when there is an imbalance between energy intake and expenditure

Question 35

How