Energy, Tips, In/soluble Fibres And Water

Question 1

8 tips

Answer 1

Base meals on starchy foods

Eat lots of fruit and vegetables

Eat more fish (portion of oily fish each week)

Cut down on saturated fat and sugar

Eat less sugar (6g a day)

Exercise

Don’t get thirsty

Don’t skip breakfast

Question 2

2 reasons and examples of Fortification

Answer 2

To prevent deficiency disorders-Anaemia and osteoporosis

To replace nutrients lost during processing- B group vitamins are added to brown and white flour

Question 3

Two types of food additives and there function and where found

Answer 3

Preservatives - extend shelf life - Bread, biscuits

Flavouring and flavouring enhancers. - replaces flavour lost during processing -soup, sauces

Question 4

How much energy do we need

Answer 4

Depends on the person and Basal Metabolic Rate and Physical Activity Level

Question 5

Total energy expenditure

Answer 5

BMR x PAL

Question 6

DRV

Answer 6

Dietary Reference Values

Question 7

Energy for babies, young children and teens

Answer 7

Needs more energy for there size to grow and be active

Question 8

Energy for pregnant women

Answer 8

EAR is Increased by 2000kcal a day in the last 3 months of trimester

Question 9

EAR

Answer 9

Estimated Average Requirements

Question 10

Basal Metabolic Rate

Answer 10

Rate which a person uses energy to maintain body functions when at rest

Question 11

BMR examples

Answer 11

Breathing
Keeping warm
Keeping the heart beating

Question 12

Energy for after age 18

Answer 12

Decrease and remain the same till 50

Question 13

Physical activities

Answer 13

Sport
Activities at work
Walking
Cycling

Question 14

Young peoples recommended physical activities

Answer 14

At least 60 minutes of intense activity everyday

Question 15

Adults recommended physical activities

Answer 15

At least 150 minutes of aerobic activity every week or 75 minutes

Question 16

BMI

Answer 16

Body Mass Index

Question 17

Body Mass Index

Answer 17

Identify if an adult is a correct weight for height

Question 18

How to calculate BMI

Answer 18

BMI = weight/height

Question 19

BMI range for underweight

Answer 19

Less than 18.5

Question 20

BMI range for healthy range

Answer 20

18.5 to 25

Question 21

BMI range for overweight

Answer 21

25 to 30

Question 22

BMI range for obese class 1

Answer 22

30 to 35

Question 23

BMI range for obese class 2

Answer 23

35 to 40

Question 24

BMI range for severely obese class 3

Answer 24

Over 40

Question 25

Energy balance

Answer 25

Maintain body weight and balance energy intake with energy expenditure

Question 26

Positive energy balance

Answer 26

Energy intake is higher than energy output and in time lead to weight gain

Question 27

Negative energy balance

Answer 27

Energy intake is lower than energy output and in time lead to weight loss

Question 28

Positive energy balance what it is

Answer 28

Consuming more energy than required Energy is stored as fat Person puts on weight overtime Risk of cancer, type 2 diabetes and cardiovascular disease Large amount of weight and fat around the waist risk of health problems

Question 29

Negative energy balance what it is

Answer 29

Person loses weight Overtime result in weight loss Osteoporosis and heart failure Energy is derived from energy stores

Question 30

Symptoms of dehydration

Answer 30

Thirst Dry mouth lips and eyes Dizziness. Confusion Headache Changes in blood pressure Tiredness Dark coloured urine

Question 31

Blood

Answer 31

Water transports nutrients and oxygen through the body

Question 32

Blood pressure

Answer 32

Water helps to maintain blood pressure

Question 33

Bowel health

Answer 33

Water helps to prevent constipation

Question 34

Chemical reactions

Answer 34

Water assists reactions in the body (E.g. absorption of nutrients and digestion)

Question 35

Excretion

Answer 35

Water helps the kidneys filter waste

Question 36

Joints

Answer 36

Water provides fluid to keep joints mobile

Question 37

Saliva

Answer 37

Water helps swallowing

Question 38

Spinal fluid

Answer 38

Water Cushions the nervous system

Question 39

Temperature control

Answer 39

Water helps to regulate the body temperature

Question 40

Tears

Answer 40

Water helps to form tears to lubricate the eyes

Question 41

Sources of water

Answer 41

Fruit Yoghurt Vegetables Lower fat milk Sugar free drinks Tea Coffee

Question 42

Where is fibre found

Answer 42

Only found in food that comes from plants

Question 43

The two types of fibre

Answer 43

Soluble and insoluble

Question 44

Where is fibre found

Answer 44

Food that comes from plants

Question 45

Types of fibre

Answer 45

Soluble and insoluble

Question 46

Soluble fibre is from

Answer 46

Water

Question 47

Fibre is

Answer 47

A non digestive form of carbohydrates and can’t provide energy

Question 48

Soluble fibre what it does

Answer 48

Makes you fuller Reduces absorption of cholesterol Reduced glucose being absorbed in the blood stream

Question 49

Insoluble fibre helps with

Answer 49

Adds bulk Helps with heart disease and diabetes

Question 50

Soluble sources

Answer 50

Pulses Vegetables Oats Grains Fruit

Question 51

Soluble fibre

Answer 51

Dissolves in water forms into gel in the intestines which slows down absorption of carbohydrates and glucose

Question 52

Insoluble fibre doesn’t …

Answer 52

Dissolve in water

Question 53

Insoluble fibre definition

Answer 53

Passes through the gut without breaking down and helps food move in your digestive system easier

Question 54

Insoluble fibre helps to

Answer 54

Keep your bowel healthy Helps to prevent digestive problems like constipation, diverticular disease and reduce the risk of bowel cancer

Question 55

Insoluble fibre sources

Answer 55

Whole grain cereal Brown rice Fruit and vegetables Nuts and seeds