diet and nutrition textbook

Question 1

for men aged 19-50 how many calories should they eat a day?

Answer 1

2550 calories a day

Question 2

for women aged 19-50 how many calories should they eat a day?

Answer 2

1940 calories a day

Question 3

what % of a diet should carbs be?

Answer 3

55% carbs

Question 4

what % of a diet should protein be?

Answer 4

15% protein

Question 5

what % of a diet should fats be?

Answer 5

30% fats

Question 6

what % of a diet should sugars be?

Answer 6

less than 5% sugars

Question 7

define the key term carbohydrate

Answer 7

sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production

Question 8

how much % of energy requirements do carbs make up for?

Answer 8

carbs make up for approx 75% of energy requirements

Question 9

how are carbs stored?

Answer 9

-starches are stored as glycogen in liver and muscle cells
-simple sugars such a s honey and fruit are stored in the blood as glucose

Question 10

what happens if you eat carbs in surplus?

Answer 10

surplus glucose will be converted into triglycerides
-body fat

Question 11

define key term protein

Answer 11

amino acids essential for the growth and repair of cells and tissues

Question 12

define key term enzyme

Answer 12

biological catalyst which increases the speed of chemical reactions

Question 13

when would proteins be broken down?

Answer 13

to provide energy aerobically if there is no other fuel available

Question 14

why do athletes require more protein?

Answer 14

to build new muscle cells and compensate for the increased muscle breakdown during and after their intense activity

Question 15

define key term fats

Answer 15

triglycerides which provide the body with fatty acids for energy production

Question 16

define key term saturated fatty acids

Answer 16

a type of fat molecule typically solid at room temperature
mainly found in animal product
when consumed excessively, can be associated with heart disease

Question 17

define key term unsaturated fatty acids

Answer 17

a type of fat molecule typically liquid at room temperature
mainly found in sunflower, olive and fish oils
help to lower cholesterols

Question 18

define key terms vitamins and minerals

Answer 18

essential organic and inorganic nutrients required for healthy body function

Question 19

what do fats do in the body that is useful?

Answer 19

-insulate nerves
-form cell membranes
-cushion organs
-provide an energy store

Question 20

what is the energy yield of fats like in comparison to carbs?

Answer 20

the energy yield of fats is twice the energy yield of carbs

Question 21

which vitamins are fat soluble?

Answer 21

vitamins
A D E

Question 22

why should the intake of saturated fatty acids be limited?

Answer 22

to reduce the risk of cardiovascular disease.

Question 23

why are unsaturated fatty acids more beneficial?

Answer 23

omega-3s
boost the delivery of oxygen, improving endurance and recovery rates
reduce stiffness and inflammation of joints

Question 24

what is calcium important for?

Answer 24

calcium is important for
-bone health
-muscle contraction
-blood clotting
-nerve transmission

Question 25

what is iron important for?

Answer 25

iron is important for -formation of haemoglobin -enzyme reactions -immune system

Question 26

what is phosphorus important for?

Answer 26

phosphorus is important for -bone health -energy production

Question 27

what are vitamins?

Answer 27

essential organic nutrients required in small quantities to maintain healthy body functions

Question 28

what are the 2 types of vitamins?

Answer 28

-fat soluble -water soluble

Question 29

what are fat soluble vitamins and examples?

Answer 29

-they're stored in the body and found mainly in fatty foods -veg oils, dairy, eggs -A D E K

Question 30

what are water soluble vitamins and examples?

Answer 30

-not stored and require regular intake -fruit, veg, grains, milk, dairy foods -C B

Question 31

why is fibre important?

Answer 31

for normal function of the large intestine -however high fibre intake can reduce cholesterol, risk of diabetes and obesity

Question 32

how much of the body weight does water account for?

Answer 32

water accounts for 2 thirds of the body's weight

Question 33

what impacts can dehydration have?

Answer 33

-decreased blood plasma volume -reduced stroke volume -increased temperature -increased heart rate -endurance and strength will suffer

Question 34

define the key term energy

Answer 34

the ability to perform work -joules or calories

Question 35

define the key term expenditure

Answer 35

-the sum of basal metabolic rate -the thermic effect of food and the energy expended through physical activity

Question 36

define the key term basal metabolic rate BMR

Answer 36

the minimum amount of energy required to sustain essential physiological function at rest. -can amount for 75% of total energy expenditure

Question 37

define the key term Thermic effect of food

Answer 37

the energy required to eat, digest, absorb and use food taken in, which accounts for a very small % of the total energy expenditure

Question 38

what effect can athletes not eating sufficient calories have?

Answer 38

-can lead to atrophy- muscle loss -decreased intensity and -duration of performance -slower recovery rates -fatigue -injury -illness

Question 39

how many joules are in 1 calorie?

Answer 39

1 calorie - 4.18 joules

Question 40

what factors impact someone's energy expenditure?

Answer 40

-age -gender -size -environment -lifestyle -metabolic rate

Question 41

define the key term Physical activity energy expenditure

Answer 41

the total number of calories required to perform daily tasks -can be estimated using MET values

Question 42

define the key term metabolic equivalent (MET) value

Answer 42

the ratio of a performer's working metabolic rate to their resting metabolic rate

Question 43

how many calories does the body use at rest?

Answer 43

typically the body uses -1kcal per Kg of body mass per hour at rest 1kcal/kg/hr -equivalent to O2 intake of 3.5ml/kg/min -

Question 44

how many METs are considered in what kind of exercise?

Answer 44

1 MET - rest >3 METs - light 3-5.9 METs- moderate 6+ METs - vigorous physical activity

Question 45

how many METs in ice skating?

Answer 45

7

Question 46

define the key term energy intake?

Answer 46

the total amount of energy from food and beverages consumed and measured in joules or calories

Question 47

define the key term energy balance

Answer 47

the relationship between energy intake and energy expenditure

Question 48

what happens if energy intake and expenditure are the same?

Answer 48

weight will be maintained

Question 49

what happens if energy intake is greater than energy expenditure?

Answer 49

-weight will be gained -% of body fat may rise -negative performance implications -negative health implications

Question 50

what happens if energy intake is lower than energy expenditure?

Answer 50

-weight will be lost - must be carefully monitored as it could result in loss of muscle mass and performance