Energy🍬

Question 1

Factors that influence a persons energy requirement

Answer 1

Age, body weight, health, gender, lifestyle, pregnant, occupation/job

Question 2

Define BMR

Answer 2

Basal metabolic rate is the rate that a person uses energy in basic bodily functions like breathing

Question 3

Uses of energy in the body

Answer 3

Maintain body temperature, fight infections, muscle contractions, heart pumping blood, nervous impulses, chemical reactions, release hormones, brain function

Question 4

PAL meaning

Answer 4

Physical activity level eps (total energy exposure/BMR)

Question 5

What is a positive energy balance

Answer 5

Weight gain due to more energy taken in than released in activity

Question 6

What is an energy balance

Answer 6

Equal balance between energy consumption and energy release

Question 7

What is a negative energy balance

Answer 7

Where more activity than food is consumed so not enough energy causing a person to loose weight

Question 8

How much energy does 1g carbohydrates give?

Answer 8

1g carbs = 3.75kcal

Question 9

How much energy does 1g protein give?

Answer 9

1g protein = 4kcal

Question 10

How much energy does 1g fats give?

Answer 10

1g fat = 9kcal

Question 11

How much energy does 1g alcohol give?

Answer 11

1g = 9kcal

Question 12

Protein function

Answer 12

Hormones, enzymes, antibodies to fight and repair cells, growth of muscle mass, iron transport

Question 13

How many essential amino acids are there?

Answer 13

8 essential out of 20 types

Question 14

What are indispensable/ essential amino acids

Answer 14

Cannot be produced by the body

Question 15

What is HBV protein with examples

Answer 15

Contains all amino acids for example eggs, chicken, milk

Question 16

LBV protein meaning and examples

Answer 16

Doesn’t contain all essential amino acids so must be eaten via protein complementation. For example, beans, breads, pulses, rice

Question 17

Examples of protein complementation in a dish

Answer 17

Hummus and pita, beans on toast, dhal and rice

Question 18

Deficient in protein repercussions

Answer 18

Slower growth, weaker muscles, enzymes limited so slowed digestion, bad immune system, liver failure

Question 19

What factors determine good health

Answer 19

Diet, lifestyle (activity), sleep, regular meals, relax time, clean water, not overloaded with stress

Question 20

Define malnutrition

Answer 20

A person under OR over eating

Question 21

Risks of malnutrition

Answer 21

High blood pressure, CHD, heart failure, cancer, rickets, weakened muscles, infertility

Question 22

Why is eating a healthy balance important

Answer 22

Healthy, body functions, energy to fight disease and survive, nutrients for growth and repair, enjoyable experience

Question 23

Tips from eat well guide

Answer 23

Base meals on starchy foods, lots of water, less salt, less sat fat and sugars, more f+v, 2 portions of fish weekly, breakfast, excersise

Question 24

Ways to increase fish consumption

Answer 24

Add to pasta and pizza, soup, sandwich filling, stir fry fish, kebabs

Question 25

Ways to increase f and v consumption

Answer 25

Snack on it, on cereal, hide in sauces and sandwiches, larger portions of veg with meals, canned, frozen and dried for variety

Question 26

Ways to reduce salt

Answer 26

Don’t add when cooking, taste then add, use more herbs and spices, remove salt from table, read labels for nutrition, buy low salt soups and sauces

Question 27

Excersise importance

Answer 27

Keeps you alert, improves mental health, healthy weight, reduce cancer risks, stronger heart, develops muscle strength, boosts immune system, strengthens bones

Question 28

What is diverticulosis

Answer 28

Inflammation of pouches in intestines due to not eating enough fibre. Increased risk by genetics, obesity and smoking

Question 29

What is osteoporosis

Answer 29

Bones loose strength so they’re more likely to break

Question 30

How do vitamins A, C and E work together

Answer 30

Protect cells from oxidated damage

Question 31

Iron and vitamin C relationship

Answer 31

C helps absorption of iron

Question 32

Fats function

Answer 32

Insultate under skin, cell structure, energy, protects organs eg kidneys, provides fat soluble vitamins adek, provides fatty acids

Question 33

Too much fat

Answer 33

Obesity, increased blood cholesterol and pressure so risk of CHD and heart issues

Question 34

How to reduce fat in diet

Answer 34

Lean meat cuts, remove visible fat, low fat produce eg milk and cheese, remove chicken skin, eat more fish instead of beef etc, read labels, dry fry, grill

Question 35

What does omega 3 do and examples

Answer 35

Protects the heart eg green leafy vegetables, oily fish, seeds

Question 36

Omega 6 function and sources

Answer 36

Fruit, vegetables, chicken, seeds and it lowers blood cholesterol

Question 37

How much energy is in 1g fibre?

Answer 37

1g/2kcal

Question 38

Carbohydrates function

Answer 38

Provide sweetness to foods, energy for activity, fibre, energy for functions eg respiration

Question 39

Fibre functions

Answer 39

Satiety, softened faeces, remove bacteria from digestive system , lowers blood cholesterol

Question 40

What does insoluble fibre do

Answer 40

Absorbs water to soften faeces and prevent constipation for example whole grains

Question 41

What does soluble fibre do and examples

Answer 41

Controls blood sugar levels eg lentils and oats

Question 42

What are intrinsic sugars

Answer 42

Sugars that are within cell structure

Question 43

What are extrinsic sugars

Answer 43

Sugars that are not bound to cell structure

Question 44

What is a complex carbohydrate

Answer 44

Starch

Question 45

What are free sugars example

Answer 45

Caster brown sugar golden syrup

Question 46

Example of an articicial food sweetener

Answer 46

Splenda and sweet one

Question 47

What are the two types of sugars and what is the difference (mono +di)

Answer 47

Monosaccharides are the simplest type that are easily absorbed eg glucose and fructose but disaccharides are 2 sugar molecules together eg lactose.

Question 48

Starch functions

Answer 48

Satiety, broken down to simple sugars for energy, excess converted to fat, bulk to diet

Question 49

Water functions in the body

Answer 49

Regulated body temp,urine, moist lining of digestive system, transport of nutrients, kidney function

Question 50

Dehydration symptoms

Answer 50

Headaches, darker urine, weak, sickness, increased heart beat

Question 51

Why does water requirements change

Answer 51

Excersise, temperature, weather, salt consumed 6-8 glasses daily