1.6 A balanced diet

Question 1

What type of nutrition advice should fitness professionals give and not give?

Answer 1

Should give general advice that follows government guidelines
Should not give prescription advice or recommend supplements

Question 2

How much of our daily food should be fruit & veg?

Answer 2

1/3 - 5 portions

Question 3

What common vegetable doesn’t count as part of the fruit & veg intake and why?

Answer 3

Potatoes because they count as a starch

Question 4

How many ml a day are fruit juice and smoothies limited to and why?

Answer 4

150ml because of their high sugar content

Question 5

How much of our daily food intake should be (wholegrain if possible) starchy carbohydrates?

Answer 5

1/3

Question 6

How much of our daily food intake should be protein?

Answer 6

1/6

Question 7

How many portions of fish should we eat per week?

Answer 7

2, one of which is oily

Question 8

Which foods should be consumed in small amounts? (x3)

Answer 8

1. Dairy and dairy alternatives
2. Oils and spreads
3. Sugar

Question 9

How many glasses of water should we drink per day?

Answer 9

6-8

Question 10

What are the 6 components of a balanced diet?

Answer 10

1. Carbs
2. Fat
3. Protein
4. Vitamins
5. Minerals
6. Water

Question 11

What should the balance of carbs, fat and protein be in our daily diet?

Answer 11

50-55% carbs
30-35% fat
10-15% protein

Question 12

What are the 3 roles of carbs?

Answer 12

1. Energy provision
2. Gut function
3. Dietary fibre

Question 13

What are the 6 roles of fat?

Answer 13

1. Energy provision
2. Protection of the internal organs
3. Insulation from the cold
4. Insulation of nerve fibres
5. Storage of fat-soluble vitamins
6. Oestrogen production

Question 14

What are the 4 roles of protein?

Answer 14

1. Growth and repair of body tissues
2. Enzyme production
3. Hormone formation
4. Energy when carb stores are low

Question 15

Which is the only vitamin that the body can produce?

Answer 15

Vitamin D

Question 16

How should vitamins and minerals be obtained?

Answer 16

Through diet

Question 17

What are the 2 types of vitamins?

Answer 17

1. Fat-soluble
2. Water-soluble

Question 18

What are the 4 fat-soluble vitamins?

Answer 18

1. A
2. D
3. E
4. K

Question 19

What are the 9 water-soluble vitamins?

Answer 19

1. B1
2. B2
3. B6
4. B12
5. C
6. Biotin
7. Folacin
8. Niacin
9. Pantothenic

Question 20

What are RNIs?

Answer 20

Reference Nutrient Intakes

Question 21

What is the role of vitamins?

Answer 21

They serve as links to help regulate the metabolic reactions involved in the release of energy

Question 22

How many minerals are required by the body?

Answer 22

22

Question 23

What are the 2 sources of minerals?

Answer 23

1. Plants
2. Animals

Question 24

What are the 3 main roles of minerals in the body?

Answer 24

1. Structural - in the bones and teeth
2. Functional - heart rhythm, nerve conduction, muscle contraction
3. Regulatory - in enzymes and hormones

Question 25

What are the 2 roles of water in the body?

Answer 25

1. Gives structure and form to the body 2. Temperature regulation

Question 26

What does water intake depend on? (x2)

Answer 26

1. The type, intensity and duration of exercise 2. Environmental conditions