Spring Revision 2023

Question 1

8 Eat Well Tips (in order)

Answer 1

1. Base your meals of starchy foods
2. Eat lots of fruits & Vegetables
3. Eat more fish, including a portion of oily fish each week
4. Cut down on saturated fat and sugar
5. Eat less salt - no more than 6g a day for adults
6. Get active and be a healthy weight
7. Don’t get thirsty
8. Don’t skip breakfast

Question 2

What are the sections of the eat well guide.

Answer 2

Fruits & Vegetables
Potatoes, bread, rice, pasta & other starchy carbohydrates
Dairy & alternatives
Beans, pulses, fish, meat & other proteins
Oils & Spreads

Question 3

How can the eat well guide help us balance our diet ( long answer)

Answer 3

The Eat well guide divides the various food groups into sections. This helps people know what foods fall into what category. The groups are also in different sizes showing us what percentage of our diet is meant to be made up of a certain food group. This lets people plan out their meals better and this helps improve their diet.

Question 4

What kind of effects on the diet does Fat have?

Answer 4

Helps balance the diet
It’s a source of many essential oils such as omega 6 and source 3
Source of many fat soluble vitamins (A, D, E & K)

Question 5

How can we reduce our fat intake?

Answer 5

We can reduce our fat intake by using low fat oils/spreads, air frying instead of deep frying

Question 6

What are the energy sources (including %)

Answer 6

Carbohydrates 50%
Fat 35%
Protein 15%

Question 7

How much is 1g of:
Carb
Fat
Protein

Answer 7

1g Carb = 3.75 kcal energy
1g Protein = 4 kcal energy
1g Fat = 9 kcal energy

Question 8

What vitamin can help release energy?

Answer 8

Vitamin B1

Question 9

How is protein used for energy?

Answer 9

Protein is only turned into the energy after it has fulfilled its main 3 functions
Repair
Growth
Formation of new cells

Question 10

What is energy needed for?

Answer 10

Physical movement/movement of muscles
Maintaining constant temp (36.6°C)
Growth & Repair of Body tissue

Question 11

What can effect energy requirements?

Answer 11

Basal Metabolic Rat (BMR)
Physical Activity Level (PAL)
Age
Gender
Specific Needs ( pregnancy/lactation)

Question 12

Who has a larger BMR on average? And Why?

Answer 12

Men
They tend to have greater muscle mass

Question 13

Does BMR increase or decrease as you age?

Answer 13

Decrease because your muscle mass tends to decrease with age

Question 14

What is physical activity level (PAL)?

Answer 14

How active a person generally is.

Question 15

How does Physical Activity Level affect your energy requirement?

Answer 15

The more active a person is the more energy they use meaning they require more.

Question 16

How does age affect energy requirements?

Answer 16

For children the requirement increases in order to grow properly and the amount of exercise. After you start getting old you will stop growing so your requirements will also decrease

Question 17

How does gender impact energy requirements?

Answer 17

Males are often larger, bigger, taller, increased muscle mass and BMR than females

Question 18

How does specific needs impact energy requirements?

Answer 18

They’re either sharing food with a child in the womb or making milk for the child. The energy requirement only increases by 200kcal in the last trimester

Question 19

What are the functions of Vitamin D?

Answer 19

Helps absorb/control the amount of calcium in the body
Helps develop strong bones and teeth
Helps heal broken bones
Helps adults reach ‘peak bone mass’

Question 20

What are the sources of vit D?

Answer 20

Sunlight (chemical reaction creates vit D)
Liver, Oily Fish, Butter, Cheese, milk & eggs.
By law it’s added to margarine

Question 21

What is the deficiency from a lack of vitamin D called? (Kid and adult)

Answer 21

Kid Rickets
Adult Osteomalacia

Question 22

What is rickets/osteomalacia?

Answer 22

The bones get weak and start bending under the weight of the body

Question 23

Is Vitamin D Fat Soluble or Water Soluble

Answer 23

Fat Soluble

Question 24

Whats is the chemical name of Vitamin D

Answer 24

Cholecalciferol

Question 25

Is Calcium a vitamin or a mineral?

Answer 25

MIneral

Question 26

What are the 2 important words to do with Calcium

Answer 26

phytates

oxalates