1.2A Diet And Nutrition

Question 1

What are macronutrients?

Answer 1

Those required in large quantities in the diet to sustain natural bodily functions

Question 2

What are the three macronutrients? 3️⃣

Answer 2

Carbohydrates 🍞
Fat 🧈
Protein 🍖

Question 3

What percentage of our diet should be carbohydrates? 🍞

Answer 3

55%

Question 4

What percentage of our diets should be fats? 🧈

Answer 4

30%

Question 5

What percentage of our diets should be protein? 🍖

Answer 5

15%

Question 6

What are carbohydrates stored in the body as a form of? 🍞

Answer 6

Glycogen

Question 7

What are carbohydrates essential for?

Answer 7

Energy production which fuels aerobic and anaerobic energy 🤸‍♂️⚡

Question 8

What are the two types of carbohydrates?

Answer 8

Simple
Complex

Question 9

What are some examples of simple carbohydrates?

Answer 9

Fructose 🍇🍈🍉🍊🍑
Lactose 🐄🥛
Sucrose 🍬

Question 10

What is fructose found in?

Answer 10

Fruits 🍒🍉

Question 11

What is lactose found in?

Answer 11

Dairy 🧈 🐄

Question 12

What is sucrose found in?

Answer 12

Table sugar 🍬

Question 13

What are simple carbohydrates also known as?

Answer 13

Monosaccharides

Question 14

What are some examples of complex carbohydrates?

Answer 14

Potatoes 🥔
Wholegrain bread 🍞
Beans 🫘

Question 15

What are complex carbohydrates also known as?

Answer 15

Polysaccharides

Question 16

How many proteins are there in total and how many are required from out diet?

Answer 16

21 in total
9 required from our diet

Question 17

What are some examples of protein?

Answer 17

Meat 🍖
Bacon 🥓
Chicken 🍗

Question 18

What are fats essential for?

Answer 18

Absorbing certain vitamins.
High energy
Insulates nerves and organs

Question 19

What are the two types of fats?

Answer 19

Saturated
Unsaturated

Question 20

Where do we find unsaturated fats? Give examples?

Answer 20

Typically Foods from animal sources
Meat 🥓
Butter 🧈
Cheese 🧀
Cakes 🎂
Chocolate 🍫

Question 21

Are saturated fats solid or liquid at room temperature?

Answer 21

Solid

Question 22

Are unsaturated fats found liquid or solid at room temperature?

Answer 22

Liquid

Question 23

Give some examples of unsaturated fats?

Answer 23

Olive oil 🛢️ 🫒
Sunflower oil 🌻
Nuts 🥜
Oily fish 🐟

Question 24

What are micronutrients?

Answer 24

Found in many unprocessed foods and help to provide building blocks for cell regeneration
They consist of vitamins and minerals

Question 25

What is protein essential for? 🍖🥩🍗

Answer 25

Broken down into amino acids in the body which are essential for muscle growth and repair

Question 26

Give some examples of minerals?

Answer 26

Phosphorus Calcium Magnesium Iron

Question 27

What are vitamins?

Answer 27

Essential organic nutrients that are required in small quantities

Question 28

What are the two types of vitamins?

Answer 28

Fat soluble Water soluble 💦

Question 29

What are the fat soluble vitamins?

Answer 29

A D E K

Question 30

What is a fat soluble vitamin?

Answer 30

A vitamin which can be stored in the body

Question 31

What is a water soluble vitamin?

Answer 31

Cannot be stored in the body so require regular intake

Question 32

What are the water soluble vitamins?

Answer 32

C B

Question 33

What is vitamin A for?

Answer 33

Eye health 🥽 👁️ 👀 Bone growth 🦴 Cell growth 🧫🦠

Question 34

What is vitamin B for?

Answer 34

Breakdown of food ⛓️‍💥 Haemoglobin formation 🧫 Eye 👁️ Nervous system 🩻

Question 35

What is vitamin C for?

Answer 35

Skin Blood vessels ♥️ Tendons & ligaments Bone 🦴

Question 36

What is vitamin E for?

Answer 36

Skin Eye 👁️ Immune system 🦠

Question 37

What is water essential for?

Answer 37

Vital for life and efficient functions of many systems within the body

Question 38

What are minerals essential for?

Answer 38

Required to maintain healthy bodily functions

Question 39

What is vitamin D for?

Answer 39

Bone health 🦴 Protects against cancer ♋ Protects against heart diseases ❤️ 🦟

Question 40

What is vitamin K for?

Answer 40

Blood clotting 🧶 Bone health 🦴

Question 41

What percentage of the body is water?

Answer 41

60-70%

Question 42

What is fibre essential for?

Answer 42

Aiding digestion and the healthy function of the intestines

Question 43

Where can fibre be found?

Answer 43

Wholemeal bread 🍞 Vegetables 🥒🍆 Lentils 🫘 Cereal 🥣

Question 44

What is energy intake?

Answer 44

The total amount of energy from food and beverages consumed, measured in calories

Question 45

What is energy measured in?

Answer 45

Calories

Question 46

What is the daily recommended calorie consumption for men? 💙

Answer 46

2500

Question 47

What is the daily recommended calorie consumption for women? 🩷

Answer 47

2000

Question 48

What is the equation for energy expenditure?

Answer 48

Energy expenditure= basal metabolic rate + thermic effect of food (+ energy expended in physical activity)

Question 49

What is basal metabolic rate?

Answer 49

The lowest rate of energy expenditure needed to sustain the body's essential and physiological functions

Question 50

What is the thermic effect of food?

Answer 50

Energy used in the process of eating, absorbing and using food

Question 51

What does METS stand for?

Answer 51

Metabolic equivalent tasks

Question 52

What is the METS measured in?

Answer 52

ml O2 / kg / min

Question 53

What is METS?

Answer 53

A calculation of energy expenditure during physical activity

Question 54

What is METS used to show?

Answer 54

A precise picture of additional energy expenditure associated with different physical activities

Question 55

What is the MET of sitting quietly?

Answer 55

1 MET

Question 56

What are the values and their meanings for METS?

Answer 56

Less than 3= light 3 - 5.9 = moderate Above 6 = vigorous

Question 57

What is energy balance?

Answer 57

The difference between total energy consumed in the day and total energy expenditure from bask metabolic rate