NME Nutrition

Question 1

Macronutrients consist of

Answer 1

fats
carbohydrates
protein

Question 2

Micronutrients consist of

Answer 2

vitamins
minerals
trace elements

Question 3

What are the most important water-soluble vitamins we should know about?

Answer 3

Vitamin C, Vitamin B1, Vitamin B12, and folate

Question 4

What are the functions of Vitamin A?

Answer 4

Support the immune system, and help with dim light vision

Question 5

What are the food sources of Vitamin A (retinol)?

Answer 5

Liver, kidney, offal
Oily fish and fish liver oils
Eggs
Dairy products
Fortified low fat spreads

Question 6

High levels of vitamin ____ over long periods of time can make the bones more susceptible to fractures, particularly in post-menopausal women

Answer 6

A

Question 7

What are the food sources of Beta-carotene?

Answer 7

Red, yellow, and green (leafy) veg (spinach, broccoli, carrots, sweet potatoes and red peppers) and yellow fruit such as mango, papaya and apricots

Question 8

List the functions of vitamin D

Answer 8

Calcium absorption and excretion, and bone mineralisation

Question 9

What are the food sources of Vitamin D?

Answer 9

CLO.
Fortified foods such as some margarines and breakfast cereals
Eggs
Liver

(Note: Cow’s milk is NOT a good source of Vitamin D, as it is not fortified in this country)

Question 10

According to the department of health, what groups of people should supplement with vitamin D year-round?

Answer 10

People who are not often outdoors, wear clothes that cover up most of their skin, or people with dark skin

Question 11

What are the functions of vitamin E?

Answer 11

Helps maintain healthy skin, eyes, and immune system
Antioxidant: Protects cell membrane and lipoprotein from damages by free radicals
Maintains cell membrane integrity
Regulates prostaglandin synthesis
DNA synthesis

Question 12

What are the food sources of vitamin E?

Answer 12

Plant oils (eg rapeseed/vegetable oil, sunflower oil, soya, corn and olive oil)
Nuts and seeds
Wheatgerm (found in cereals and cereal products)

Question 13

What are the functions of Vitamin K?

Answer 13

Needed for blood clotting and wound healing

Potential role in bone health

Question 14

What are the food sources of vitamin K?

Answer 14

Green leafy veg (broccoli, spinach, cabbage, kale)
Vegetable oils, especially soya bean oil
Cereal grains
Eggs
Small amounts in meat and dairy foods

Question 15

Supplements containing Vitamin ______ should not be taken with anti-coagulant drugs

Answer 15

K

Question 16

What are the functions of Vitamin C?

Answer 16

Powerful antioxidant
Involved in collagen synthesis
Activation of peptide hormones
Synthesis of bile
Metabolism of drugs and carcinogens
Enhances absorption of iron when consumed in the same meal

Question 17

What are the food sources of Vitamin C?

Answer 17

Citrus fruits, oranges, OJ
Peppers
Strawberries
Blackcurrants
Broccoli
Brussel sprouts
Potatoes and sweet potatoes

Question 18

Is it recommended to drink tea with meals?

Answer 18

No, because the tannins in tea inhibit the absorption of certain nutrients, such as iron

Question 19

Function of vitamin B1 (Thiamine)

Answer 19

Breakdown and release of energy from food
Nervous system
PREVENTS RE-FEEDING SYNDROME

Question 20

Food sources of vitamin B1 (thiamine)

Answer 20

Peas, pulses, nuts, some fresh fruits (bananas & oranges)
Wholegrain breads and some fortified breakfast cereals
Liver
Yeast and yeast products
Milk

Question 21

Functions of vitamin B12 (cobalamin)

Answer 21

Makes RBC’s
Nervous system function
Release energy from food
Use folate

Question 22

Food sources of Vitamin b12 (cobalamin)

Answer 22

Meat, fish, milk, cheese, and eggs

Some fortified breakfast cereals

Question 23

Functions of folate (manmade form is folic acid)

Answer 23

Make RBC’s

Reduce risk of birth defects (neural tube defects)

Question 24

Food sources of folate

Answer 24

Broccoli, brussel sprouts and peas, leafy green veg
Chickpeas, kidney beans
Liver
Fortified breakfast cereals

Question 25

Folic acid supplements should be taken _________ and until ____ weeks gestation

Answer 25

preconception, 12

Question 26

Functions of calcium

Answer 26

Structural rigidity of bones and teeth Regulating muscle contractions including heartbeat Blood clotting

Question 27

Food sources of calcium

Answer 27

Green leafy veg (such as kale, okra, and spinach) Soya drinks with added calcium Bread and anything made with fortified flour Fish that have bones (sardines and pilchards)

Question 28

Functions of sodium

Answer 28

Needed for fluid balance Chloride (in salt) also helps to digest food

Question 29

Food sources of sodium

Answer 29

``` Processed foods (bacon, ham, ready meals) Some cereals Cheese Tinned veg Some bread Savoury snacks ```

Question 30

Having too much of this mineral is linked to an increased risk of heart attacks (due to increase in blood pressure)

Answer 30

sodium

Question 31

Effervescent vitamin supplements and OTC painkillers can contain up to 1g of _______ per tablet

Answer 31

salt

Question 32

Functions of iron

Answer 32

Part of haemoglobin transport of oxygen Cellular respiration As myoglobin oxygen storage in muscles

Question 33

Food sources of iron

Answer 33

``` Liver (avoid during pregnancy) Red meat Beans Nuts Dried fruit Fortified breakfast cereals Soy bean flour ```

Question 34

Pallor of finger nails and mucous membranes Tachycardia Fatigue SOB on exertion Parasthesia and fingers & toes Are signs of a deficiency in which nutrient?

Answer 34

Iron

Question 35

High doses of _______ can be fatal, particularly in children

Answer 35

iron

Question 36

Functions of potassium

Answer 36

Helps control the fluid balance and also helps the heart muscle work properly

Question 37

Food sources of potassium | important! Likely test question

Answer 37

``` Bananas, oranges Some veggies such as tomatoes, mushrooms, potatoes Beans, pulses Nuts & seeds Coffee, chocolate Yogurt "Lo salt" salt replacement ``` These foods must be avoided for someone following a low potassium diet (on certain diuretics)

Question 38

Older people may be more at risk of harm from _______ because their kidneys may be less able to remove it from the blood

Answer 38

potassium

Question 39

What supplements are advised during pregnancy?

Answer 39

400 mcg of folic acid daily from preconception until 12 weeks gestation 10 micrograms Vit D during pregnancy and lactation

Question 40

The need for additional ________ and ________ is enhanced during the last three months of pregnancy.

Answer 40

energy (calories) | Thiamine

Question 41

Very high doses of Vitamin _____ can cause birth defects, so should be avoided in pregnancy

Answer 41

A

Question 42

Vegan diets can lead to deficiency in which two nutrients?

Answer 42

Vitamin B12 and DHA

Question 43

Vegan mothers' breast milk contains inadequate levels of _____ for infants > 7 months

Answer 43

zinc

Question 44

Exclusive breast feeding is recommended for babies until the age of

Answer 44

six months

Question 45

Cow's milk should not be offered as a main drink for babies until the age of _______ months due to its low ______ content.

Answer 45

12, iron

Question 46

What is "neophobia?"

Answer 46

The fear of new foods- peaks at 18 months of age

Question 47

All children aged 6 months to 5 years should be given vitamin supplements containing vitamins ___, ___, and _____ every day.

Answer 47

A, C, D

Question 48

Describe the trend for energy requirements in children

Answer 48

Energy requirements increase markedly during periods of rapid growth

Question 49

What type of diet is associated with having a lower risk of death from ischaemic heart disease?

Answer 49

Vegetarian diet

Question 50

Do the vitamin and mineral requirements change for adults in later stages of life?

Answer 50

No, they remain virtually unchanged