Nutrition and Diet

Question 1

What does blood glucose show you?

Answer 1

amount of glucose you have in your blood

Question 2

What happens to your blood glucose levels when you eat?

Answer 2

responds to carbohydrate intake
high carb meal increases your blood sugar levels
body breaks down carbohydrates into glucose dissolved into blood stream

Question 3

What is glucose used for?

Answer 3

energy
storage in the liver
coverts to fat for storage

Question 4

Why do blood glucose levels differ even if the amount of carbohydrate in meals is the same?

Answer 4

type of carb- high glycaemic or low glycaemic

those that are high are absorbed into the blood stream quicker

Question 5

What are some of the examples of high and low glyceamic that cause increase or decrease in glucose levels foods?

Answer 5

high-
chips biscuits cake potatoes jasmine rice

low-
basmati rice, veg, pasta , bread, oats

Question 6

What is Hba1c?

Answer 6

glycated haemoglobin

Question 7

What are the overweight and obese statistics in adults amongst men and women in the UK?

Answer 7

7/10- men obese or overweight

6/10- women

Question 8

What are the obesity rates in the UK?

Answer 8

1/4- obese men
1/4- women
BMI over 30

Question 9

How is BMI measured?

Answer 9

weight in kg/ height in m squared

Question 10

What is the classification of normal weight?

Answer 10

18.5-24.9

Question 11

What is the classification of overweight?

Answer 11

25-29.9

Question 12

What is the classification of obese?

Answer 12

over 30

Question 13

What should people aim for their BMI to be?

Answer 13

18.5-24.9

Question 14

What is the trend for overweight and obese people?

Answer 14

increased risk of comorbidities- overweight

mod to severe risk of co morbidities- obese

Question 15

What are some of the health risks for someone who is obese?

Answer 15

abnormal plasma lipid and lipoprotein levels
impaired cardiac function
insulin resistance and type 2 diabetes
gallbladder disease
problems receiving anaesthetics in surgery
hypertension, BP, stroke, deep vein thrombosis
discrimination
OA
sleep apnea, mechanical ventilation constraints
irregular period
cancer
renal kidney disease

Question 16

What is the direct cause of obesity?

Answer 16

individuals having excess of energy intake over energy expenditure

Question 17

What are the 4 hormones that play a role in weight?

Answer 17

leptin- reduce apetite
ghrelin acylated- increase apetite before feeding
peptide YY3-36/ PYY- reduced apetite, feel full
neuropeptide Y- increase apetite and storage of energy as fat, obese

Question 18

How much should you exercise to prevent obesity?

Answer 18

45-60 mins per day

Question 19

For those who were obese and lost weight, how much do they need to exercise to avoid putting on weight again?

Answer 19

60-90mins a day

Question 20

What are the guidelines for physical activity?

Answer 20

150mins a week of moderate
75 vigorous
mixture

Question 21

How long will it take to lose 400kcal for a fit person compared to overweight person?

Answer 21

overweight person will lose calories quicker as they have to carry the extra weight as resistance when doing an activity

Question 22

What are the benefits of adding exercise to dietary restriction for weight loss?

Answer 22

increase energy deficit
facilitates fat oxidation- use fat for energy
loss of body fat by conserving fat free mass
drop in resting metabolic rate
less reliance on calorie deficit when adding exercise
health benefits
moderate suppression of apetite

Question 23

Why is diet with exercise considered the best option for WEIGHT LOSS compared to just diet or exercise?

Answer 23

diet only- will have decrease in body mass and fat mass but also fat free mass which is what we dont want

exercise only- decreases fat mass, increases fat free mass but also increases body mass which is what we dont want

diet and exercise- decrease fat mass, body mass but increase in fat free mass

Question 24

What exercise can increase fat free mass or preserve it?

Answer 24

resistance training

Question 25

Why does resistance training with a weight loss programme increase fat free mass and reduce body fat?

Answer 25

fat free mass more metabolically active than fat lose more body fat increase in muscle means increase in resting metabolic rate increase in energy used from fat stores/ fat oxidation

Question 26

What impact does exercise (aerobic and resistance) have on apetite?

Answer 26

reduced ghrelin at the time of exercise increase in PYY during exercise particularly for aerobic during exercise your apatite decreases

Question 27

How much water should we have a day?

Answer 27

6-8 cups

Question 28

How much protein should we have and how is it calculated?

Answer 28

15% | 0.75 x bodyweight kg per day in adults

Question 29

How much carbohydrates should we have a day in total?

Answer 29

50%

Question 30

How much carbs of which are free sugars should a person intake?

Answer 30

5%

Question 31

How much total fat should someone intake?

Answer 31

35%

Question 32

How much saturated should someone intake?

Answer 32

11%

Question 33

How do you find out how much calories someone should have?

Answer 33

use powerpoint slide

Question 34

How many essential nutrients are there?

Answer 34

40

Question 35

What are some of the examples of essential nutrients?

Answer 35

``` water protein- 9 essential amino acids fatty acids a,c,d,e,k 8 substances that make up b group of vitamins 15 minerals ```

Question 36

What is the difference between macro and micro nutrients?

Answer 36

macro- need large amounts, source of energy | micro- not a source of energy, small amount

Question 37

What are the examples of macronutrients?

Answer 37

carbs fats protein

Question 38

What are the examples of micronutrients?

Answer 38

vitamins | minerals

Question 39

What are micro and macronutrients?

Answer 39

needed from diet as body cant make it | they are essential nutrients

Question 40

Why do we need food?

Answer 40

``` synthesise new tissue- generate and replace preserve lean body mass optimal skeletal structure- dense repair existing cells maximise o2 transport maintain electrolyte balance regulate metabolic processes ```

Question 41

What is meant by glyceamic index?

Answer 41

how quickly food causes the blood sugar levels to increase

Question 42

What is the relationship between fluoride and tooth decay?

Answer 42

those who brush with fluride have reduced dental diseases

Question 43

Where can you source folic acid from?

Answer 43

cereal | brocolli

Question 44

What is folic acid recommended for?

Answer 44

women trying to fall pregnant

Question 45

What did clinical trials show from the use of folic acid?

Answer 45

those women that had disease and folic acid had reduced numbers of babies that were affected

Question 46

What is the relationship between vitamin A and cancer?

Answer 46

those who have increased intake in vitamin A have decreased risk of cancer

Question 47

What food has the most salt intake?

Answer 47

``` ham cheese sandwiches bacon pizza ```

Question 48

What is the relationship between salt intake and blood pressure?

Answer 48

increased intake in salt results in increased blood pressure | mod- strong relationship

Question 49

What does the r squared value represent?

Answer 49

how much one variable affects the other

Question 50

What factors affect the relationship between salt intake and blood pressure?

Answer 50

genetic variation activity obesity alcohol

Question 51

What does it mean when foods are highly glyceamic?

Answer 51

when consumed carb broken down quicker and easier glucose in blood stream quicker

Question 52

Why are people with diabetes prescribed a low glyceamic diet?

Answer 52

its shown to reduce the amount of glucose in your blood stream is reduced therefore its good for diabetics