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Nutrition > Nutrition Exam - Stage 1 > Flashcards

Nutrition Exam - Stage 1 Flashcards

1
Q

identify the macronutrients

A

carbohydrates
fats - lipids
protein

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2
Q

identify the main micronutrients

A

Vitamins - vitamin D, (A, C, E, K, B6, B12, )
Minerals - calcium, magnesium, and zinc
play roles in maintaining immune function

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3
Q

a good source of complex carbohydrates

A

whole grains

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4
Q

why is fibre important in our diet

A

slower intake of nutrient uptake
gut health
soft stools

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5
Q

is water considered a nutrient

A

no

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6
Q

what can affect BMR

A

gender
body size
drugs

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7
Q

low energy-dense foods

A

vegetables
fish
fruits

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8
Q

why vegans need appropriate combinations of protein in their diet

A

proteins need to be combined to obtain essential amino acids, which are not readily available from a single plant source alone.

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9
Q

two classes of vitamins

A

fat-soluble

water soluble

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10
Q

coeliac patients have intolerance to what

A

to the protein gluten found in a variety of grains

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11
Q

what can gluten cause damage to

A

triggers an immune response in your small intestine. Over time, this reaction damages your small intestine’s lining and prevents it from absorbing some nutrients (malabsorption).

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12
Q

polysaccharides are

A

complex sugars

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13
Q

glycaemic index of a food

A

measure of how fast blood glucose level raises and how long it take to return to normal

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14
Q

glycaemic index of a food relation to glucose

A

it is compared to glucose which has a value of 100

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15
Q

source of monosaccharide

A

honey

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16
Q

source of disaccharide

A

table sugar

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17
Q

source of polysaccharide

A

cereals

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18
Q

main monosaccharides

A

glucose
fructose
galactose

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19
Q

main disaccharides

A

sucrose
lactose
maltose

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20
Q

main polysaccharides

A

starch
fibre
glycogen

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21
Q

what should people be exposed to that enables them to produce vitamin d

A

sunlight

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22
Q

why is iron an important mineral for the body

A

brain development

helps form haemoglobin in red blood cells

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23
Q

calculate BMI

BMI= body mass index

A

h squared=height (metres)

Example:
67kg
——–
1.6m squared

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24
Q

calculate BMR

BMR=basal metabolic rate

A

kg x female(0.9) or male (1.0) x 24 x 4.2

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25
Q

thermic effect

A

the rate at which your body burns calories

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26
Q

calculate energy expenditure

A

BMR + exercise + TE

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27
Q

what organ absorbs most of nutrients into the bloodstream

A

small intestine

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28
Q

where is waste exited from body

A

anus

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29
Q

what does salivary glands do

A

provides amylase for the initial digestion of polysaccharides

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30
Q

what does large intestine do

A

absorbs water and salts from the material that has not been digested as food, and get rid of any waste products left over

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31
Q

what does liver do

A

synthesises bile that is transferred to the gall bladder for storage

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32
Q

what organ is important for the initial digestion of protein

A

stomach

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33
Q

what does pancreas produce

A

makes pancreatic juices called enzymes.

Your pancreas also helps your digestive system by making hormones.

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34
Q

process of digestion of carbohydrates in humans

A

starts in the mouth where salivary amylase starts the breakdown of polysaccharides into disaccharides.
then continues into the small intestine where pancreatic amylase continues the breakdown process into monosaccharides (such as glucose).

35
Q

name of the lump of food travels down oesophagus

A

bolus

36
Q

purpose of oesophagus

A

tube that joins stomach and mouth

muscle contractions help move food along oesophagus

37
Q

5 food groups

A 
fruits
vegetables
dairy
grain/cereals
lean meats
38
Q

how and why the food groups are broken up

A

broken up into segments that represent the proportion that should be eaten

39
Q

best fats for health

A

unsaturated

40
Q

health issue linked to obesity how it can effect a persons health

A

diabetes millitus:

dramatically increases the risk of various cardiovascular problems, including chest pain (angina),
heart attack,
stroke
narrowing of arteries (atherosclerosis)

41
Q

indicators of disordered eating

A

obsessive about calorie consumption

in-accurate perception of body size

42
Q

difference between disordered eating and an eating disorder

A

disordered eating is a spectrum of irregular behaviours or habits that may or may not signal a disorder.
an eating disorder is a serious condition that disrupts your life and health

43
Q

term energy density

A

refers to the amount of energy in kj per gram of food

44
Q

high energy density example

A

oils

45
Q

difference between macronutrients and micronutrients

A

macronutrients provide energy, growth and maintenance of body. they are required in larger amounts.
micronutrients are essential for functioning of body systems and disease prevention. they are required in smaller amounts

46
Q 
calculate total energy 
Example:
carbs=125g
fat=80g
protein=120g
A 
carbs= 125g x 16.7kj/g = 2087.5
fat= 80g x 37.7kj/g = 3016
protein= 120g x 16.7kj/g = 2004
total = 7028
47
Q

fat energy

A

37.7kj/g

48
Q

carbohydrate energy

A

16.7kj/g

49
Q

protein energy

A

16.7kj/g

50
Q

alcohol energy

A

27.0kj/g

51
Q

water energy

A

0

52
Q

calculate percentage energy
Example:
total energy = 7028
carbs = 2008

A

% energy carbohydartes = 2008/7028 x 100% = 28.6%

53
Q

what is BMR

A

minimum amount of energy (kj) required to maintain a body at rest

54
Q

difference between simple and complex carbohydrates

A 
simple = more soluble, short chains of molecules
complex = less soluble, longer chains of molecules
55
Q

high content of simple carbohydrates example

A

honey

sugar

56
Q

high content of complex carbohydrates example

A

grains

legumes

57
Q

different types of fibre

A

soluble

insoluble

58
Q

soluble fibre example

A

chia seeds

59
Q

insoluble fibre example

A

grains

60
Q

why is protein necessary in our diets

A

maintenance

growth and repair of cells & muscles

61
Q

high protein content example

A

chicken
red meat
cheese

62
Q

difference between essential and non-essential amino acids

A

essential must be consumed in diet

non-essential body can synthesise

63
Q

how can vegetarians get enough protein

A

by eating non-meat based foods that contain protein

dairy & leafy green vegetables

64
Q

role of fat

A

energy source
storage of vitamins (& synthesise)
regulate hormones

65
Q

why is it important diet is not high in trans fats

A

raises level of bad cholesterol

leads to heart disease

66
Q

calculate thermic effect

A

multiply average daily energy intake by 0.1 (10%)
example:
11,200 x 0.1 = 1, 120kj

67
Q

how to calculate whether gaining or losing weight

A

energy balance
average daily energy intake - energy expenditure
example:
11, 200 - 10, 489 = 511
therefore gaining weight (because positive number)

68
Q

process of mechanical digestion

A

grinding food into smaller particles in mouth

69
Q

process of chemical digestion

A

chemical breakdown of food using enzymes

70
Q

where are carbohydrates broken down and absorbed in body

A

mouth

small intestine

71
Q

where are proteins broken down and absorbed in body

A

stomach

small intestine

72
Q

where are fats broken down and absorbed in body

A

small intestine

73
Q

passageway of food once enters mouth

A

mouth –> oesophagus –> stomach –> small intestine –> large intestine –> rectum

74
Q

difference between allergy and an intolerance

A

allergy- immune system reaction that affect organs in body, can be life threatening

intolerance- less severe

75
Q

fat soluble vitamins

A

A, D, E, and K

76
Q

water soluble vitamins

A

Vitamin C and Vitamin B

77
Q

highest energy-dense macronutrient

A

fats

78
Q

what is in carbohydrate hierarchy

A

monosaccharides,
disaccharides,
polysaccharides

79
Q

omega 3 and omega 6 essential fatty acids are

A

polyunsaturated

80
Q

what happens in small intestine (with bile)

A

bile is released into small intestine for the digestive process of lipids

81
Q

convert calories to kj how

A

multiply by 4.2

82
Q 
how much energy in 100g of tim tams (5 tim tams)
protein= 4.6g
fat= 26.9g
carbs= 64.7g
(NEED CALCULATOR)
A

protein = 4.6g x 16.7kj/g = 76.8kj.g
fat = 26.9g x 37.7kj/g = 1014.1kj/g
carbohydtares = 64.7g x 16.7kj/g = 1080.5kj/g
Total = 2171kj

83
Q

calculate percent energy distribution for protein, fat or carbs

A

first, calculate amount of energy in each macronutrient and the total of all
then divide energy in either macronutrient by total energy and x 100%

84
Q

enzymes

A

These proteins speed up chemical reactions that turn nutrients into substances that your digestive tract can absorb.

Your saliva has digestive enzymes in it.
Some of your organs, including your pancreas, gallbladder, and liver, also release them.

Nutrition (5 decks)

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