nutrition

Question 1

Good nutrition defintion

Answer 1

maintaining a nutritional status that enables us to grow well and enjoy good health.

Question 2

dietary reference values

Answer 2

represent N requirements of different groups of people with reference to age and gender.
Lower reference nutrient intake  estimated average requirement  reference nutrient intake

Question 3

Energy

Answer 3

• Maintains body functions
• Body temp
• Growth and repair
• Movement
• Amount needed by individuals depends on their basal metabolic rate
• Energy intake balance = food energy = work/thermal energy/stored fat

Question 4

Water

Answer 4

• Carries nutrients to cells and carries waste from the body
• Body temp
• Dissolves other nutrients
• Lubricates joints

Question 5

carbs

Answer 5

• Provides energy
• Excess converted into glycogen or adipose tissue
• Complex carbs – starch
• Simple – sugars
• Glycaemic index – ranking of blood glucose after a meal – release of carbs contained in meal

Question 6

Fibre

Answer 6

• Aids digestion

* Reduces risk of heart disease, diabetes and obesity

Question 7

Protein

Answer 7

• Growth and repair
• Energy
• Constantly synthesised and degraded in body
• Made up of amino acids – 9 essential

Question 8

Fat

Answer 8

• Provides energy
• Absorption of vitamins
• Body temp
• Protection of organs
• Saturated fat – solid at room temp. Animal origin.
• Unsaturated fat – liquid at room temp. Polyunsat – vegetable and fish oils. Monounsat – olive oils, nuts, seeds

Question 9

Chloesterol

Answer 9

• Horomone production, bile synthesis
• Low density lipoprotein – deposits in arteries, imcreased risk of heart disease and stroke
• High density – easily removed from the body and gathers excess LDL

Question 10

Vitamins

Answer 10

Inadequate intake cases – hypovitaminosis – insuffient level or hipervitaminosis – higher level.

Question 11

Vitamin A

Answer 11

fat soluble
• Night vision
• Hair and skin healthy
• Dark green leafy veg, orange fruits

Question 12

Vitamin D

Answer 12

fat soluble
• Strong bones and teeth
• Helps body use calcium
• Milk, egg yolk, the sun

Question 13

Vitamin E

Answer 13

fat
• Forms red blood cels
• Dark green leafy veg, nuts and seeds

Question 14

Vitamin K

Answer 14

– fat
• Helps blood to clot
• Dark green and leafy veg

Question 15

Vitamin B c0mplex

Answer 15

water 
•	Helps body use energy from foods we eat 
•	Brain, nerves and muscle function 
•	Cereals 
•	Nuts 
•	Eggs

Question 16

Vitamin C

Answer 16

• Heal wounds
• Healthy bones
• Citrus fruits
water

Question 17

Calcium and phosphorus

Answer 17

• Bones and teeth structural compounds
• Deficiency = osteoporosis
• Dairy product

Question 18

Iron

Answer 18

• Distributes oxygen

* Red meat, liver spinach

Question 19

Sodium

Answer 19

• Right amount of fluids
• Nerve impulses
• Excess = hypertension
• Deficiency – affects balance.
• Processed foods