Christmas Exam

Question 1

How much protein do I need

Answer 1

41g

Question 2

Why do I need protein

Answer 2

Growth and repair of muscles

Question 3

What is the name of the eatwell guild section that contains protein

Answer 3

Beans, pulses, eggs, fish, meat and other proteins

Question 4

How much vitamin C do I need

Answer 4

35mg

Question 5

Why do I need vitamin C

Answer 5

To absorb iron

Question 6

What is the name name f the eatwell guide that contains vitamin C

Answer 6

Fruit and vegetables

Question 7

How much calcium do I need

Answer 7

800mg

Question 8

Why do I need calcium

Answer 8

Strong bones and teeth

Question 9

What part of the eatwell guide contains calcium

Answer 9

Dairy and alternatives

Question 10

How much iron do I need

Answer 10

14.8 mg

Question 11

Why do I need iron

Answer 11

It helps produce red blood cells

Question 12

What section of the eatwell guide contains iron

Answer 12

Fruit and veg

Meat and fish ect.

Question 13

How much energy do I need

Answer 13

1845kcal

7.9MJ

Question 14

Why do I need energy

Answer 14

To carry out bodily functions and to make sure we can be physically active

Question 15

What part of the eatwell guide do we get energy from

Answer 15

Potatoes, bread, rice, pasta and other starchy Carbohydrates

Question 16

How many portions of fruit and veg should we eat a day

Answer 16

5

Question 17

What is a portion

Answer 17

1 slice large fruit eg melon
1 piece medium fruit eg pear
2 small fruits eg mandarin 
1 cup very small fruits eg grapes
1 glass fruit juice 
1 dessert bowl salad

Question 18

Tips to put fruit and veg in the diet

Answer 18

Chop banana in cereal
Fruit for break
Fruit salad for dessert

Question 19

What is another name for brittle bone disease

Answer 19

Osteoporosis

Question 20

Why do children and teens need more calcium

Answer 20

Their skeleton is growing at a faster rate

Question 21

What is peak bone mass and when does it occur

Answer 21

Peak bone mass is when bones reach their maximum strength and density. This occurs during the mid to late twenties

Question 22

How many potions of calcium should we eat in a day

Answer 22

3

Question 23

How much calcium is in 200ml of whole milk

Answer 23

243mg

Question 24

How much calcium is in 200mls semi skimmed milk

Answer 24

247mg

Question 25

How much calcium is in 200ml skimmed milk

Answer 25

258mg

Question 26

How much calcium is in 150g low fat plain yogurt

Answer 26

243mg

Question 27

How much calcium is in 30g cheddar cheese

Answer 27

222mg

Question 28

How much calcium is in 90g cooked spinach

Answer 28

144mg

Question 29

How much calcium is in 36g white bread

Answer 29

64mg

Question 30

What helps to absorb calcium

Answer 30

Vitamin D

Question 31

Calcium+vitamin D=?

Answer 31

Healthy teeth and bones

Question 32

How does your body make vitamin D

Answer 32

When the ultra violet rays from the sun, they change a chemical on your skin to create vitamin D

Question 33

How is vitamin D stored

Answer 33

It is far soluble and is stored in the body

Question 34

What foods contain vitamin D

Answer 34

Eggs, oily fish, butter and fish oils

Question 35

Why is there no RNI for vitamin D

Answer 35

It can be stored and therefore we do not need to consume a specific amount per day

Question 36

Who is more at risk of vitamin D Deficiency

Answer 36

Elderly, sick and housebound Cover skin for religion Darker skin doesn’t produce as much vitamin d

Question 37

Name 6 causes of osteoporosis

Answer 37

``` diet low in calcium or vitamin d Smoking and night alcohol intake Women Older Genetics Underweight ```

Question 38

How to reduce the risk of osteoporosis

Answer 38

Increase calcium and vitamin D Avoid smoking (inhibits absorption of calcium) Limit alcohol (inhibits absorption of calcium) Increase weight bearing exercise eg running

Question 39

What helps produce haemoglobin and what does it do

Answer 39

Iron and it transports oxygen in red blood cells

Question 40

What medial condition can a lack of iron cause

Answer 40

Aneamia

Question 41

List nine symptoms of aneamia

Answer 41

``` Pale Low appetite Tiredness Headaches Inability to concentrate May become sick easily Slow to move Poor growth in children Dizziness ```

Question 42

Why do women need more iron

Answer 42

Because they lose a lot of blood during menstruation so they lose iron as well

Question 43

Why might vegetarians and vegans need to take iron supplements

Answer 43

Plant iron is not as well absorbed as iron from meat (heam iron)

Question 44

Name 6 sources of iron

Answer 44

``` Read meat Spinach Liver Beans Nuts Dried fruit ```

Question 45

What is the scientific name of vitamin C

Answer 45

Ascorbic acid

Question 46

Name 5 functions of vitamin C

Answer 46

``` Makes connective tissue Strong bones and teeth Heathy walls of blood vessels Helps absorb iron Build and maintain the linings of the digestive system and skin ```

Question 47

Heam iron is “________”

Answer 47

Easily absorbed

Question 48

What reduces the absorption of iron

Answer 48

Fibre, phytates and tannins

Question 49

Vitamin C helps absorb “__________” iron

Answer 49

Non haem

Question 50

Vitamin C is lost due to contact with “________”

Answer 50

Water air and heat

Question 51

Name 7 guidelines to follow while handling vegetables to lose the minimum amount of vitamin C

Answer 51

``` Don’t bruise or damage fruit Prepare just before cooking Do not soak in water Do not chop more than necessary Don’t use a lot of water Don’t overcook Serve immediately ```