Nutrition - macronutrients

Question 1

What are nutrients?

Answer 1

Chemicals that are needed for life and nourishment

Question 2

What are macronutrients?

Answer 2

Nutrients needed in large amounts

Question 3

What are the three macronutrients?

Answer 3

Fat, protein, carbohydrates

Question 4

What are micronutrients?

Answer 4

Nutrients needed in small amounts

Question 5

What are the two categories of micronutrient?

Answer 5

Vitamins and minerals

Question 6

When we eat carbohydrates what do they get broken down into?

Answer 6

Glucose

Question 7

What organ is glucose absorbed through?

Answer 7

Small intestine

Question 8

What organ produces insulin?

Answer 8

Pancreas

Question 9

What does insulin do?

Answer 9

Enable us to absorb glucose

Question 10

How many calories are in one gram of carbohydrate?

Answer 10

3.75kCal

Question 11

What fraction of the diet should come from starchy carbohydrates?

Answer 11

1/3

One third

Question 12

What is the main function of carbohydrates?

Answer 12

To provide energy

Question 13

What are simple carbohydrates more commonly known as?

Answer 13

Sugars

Question 14

What illnesses can be linked to a high sugar diet?

Answer 14

Obesity
Type 2 diabetes
Heart disease
Cancer
Tooth decay

Question 15

What type of tissue stores excess energy in the form of fat?

Answer 15

Adipose tissue

Question 16

What type of carbohydrates provide slow release energy?

Answer 16

Starchy carbohydrates

Question 17

What are intrinsic sugars?

Answer 17

Natural sugars found in foods e.g. fruits and vegetables

Question 18

What are extrinsic sugars?

Answer 18

Sugars added to foods

Question 19

What type of macronutrient is fibre?

Answer 19

Carbohydrate

Question 20

What are the three types of carbohydrate?

Answer 20

Starchy, sugars and fibre

Question 21

What is insoluble fibre?

Answer 21

Fibre that does not get broken down in our bodies

Question 22

What is soluble fibre?

Answer 22

Fibre that gets broken down in our bodies

Question 23

What system does fibre support?

Answer 23

Digestive

Question 24

What illnesses can a diet high in fibre help avoid?

Answer 24

Constipation
Haemorrhoids
Diverticulosis
Type 2 diabetes
Cancer
Coronary heart disease

Question 25

What illness can you experience if you eat too much fibre?

Answer 25

Stomach cramps Flatulence (farting) Diarrhoea

Question 26

How many grams of fibre should people older than 16 eat each day?

Answer 26

30g

Question 27

What foods are good sources of insoluble fibre?

Answer 27

``` Wholegrain cereals Wholemeal bread Bran Nuts Corn Oats Fruits and vegetables (especially the skin) ```

Question 28

What foods are good sources of soluble fibre?

Answer 28

``` Oats Barley Rye Beans and peas Fruits Root vegetables ```

Question 29

What does soluble fibre do?

Answer 29

Bulk out faeces (poo)

Question 30

What does insoluble fibre do?

Answer 30

Clears out bowels as it is not broken down

Question 31

what is protein needed for?

Answer 31

Growth and repair of the body

Question 32

How many calories are in each gram of protein?

Answer 32

4kCal per 1g

Question 33

What does hbv protein mean?

Answer 33

Come from an animal source | Provides all essential amino acids

Question 34

What does lbv protein mean?

Answer 34

Comes from a plant source | Does not provide all essential amino acids

Question 35

What are essential amino acids?

Answer 35

The amino acids our body cannot produce so must be eaten

Question 36

Name the eight essential amino acids adults need

Answer 36

``` Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine ```

Question 37

How many grams of protein do people over the age of 15 need a day?

Answer 37

55g

Question 38

What illnesses can protein deficiency cause?

Answer 38

Wasting and shrinking of muscle tissue Odema Slow growth Kwasiorkor

Question 39

What does the term complementary proteins mean?

Answer 39

Eating two or more LBV proteins together so together they provide all essential amino acids

Question 40

What types of fat should we cut down?

Answer 40

Saturated | Trans fats

Question 41

What is the function of fat?

Answer 41

Insulation and body warmth Protection of vital organs Carrier of fat soluble vitamins (A,D,E,K) Hormone production

Question 42

What are the two categories of fat?

Answer 42

Saturated | Unsaturated

Question 43

What are the two types of unsaturated fat?

Answer 43

Monounsaturated | Polyunsaturated

Question 44

Why is saturated fat bad?

Answer 44

Raises blood cholesterol | Increases risk of coronary heart disease

Question 45

Give three examples of saturated fat

Answer 45

``` Lard Butter Full fat dairy products Visible fat on meat Processed meats e.g. sausages, burgers Pastries, cakes and biscuits ```

Question 46

What are trans fats?

Answer 46

Vegetables which have been processed to make them hard (adding hydrogen known as hydrogenation)

Question 47

Why do food manufacturers use trans fats?

Answer 47

Increased shelf life | Improved flavour

Question 48

What foods are monounsaturated fats found in?

Answer 48

``` Rapeseed oil Olive oil Almonds Hazelnuts Peanuts Avocado ```

Question 49

What foods are polyunsaturated fats found in?

Answer 49

``` Sunflower, soya, corn and sesame oils Wholegrains seeds Nuts Fruits Vegetables ```

Question 50

What are omega 3 and omega 6?

Answer 50

Types of polyunsaturated fats

Question 51

What are the benefits to omega 3?

Answer 51

Prevent blood clots Promote heart health (regulating rhythm and heart attack survival rate) Prevent depression Eye development in infants

Question 52

What foods are good sources of omega 3?

Answer 52

Fish e.g. salmon, mackerel, trout, herring and sardines Walnuts Walnut, soya and rapeseed oil

Question 53

How many grams of fat should a man eat a day?

Answer 53

95g

Question 54

How many grams of fat should a woman eat a day?

Answer 54

70g

Question 55

What is cholesterol?

Answer 55

Waxy substance that is carried in our blood

Question 56

What type of cholesterol is bad?

Answer 56

LDL (low density lipoproteins)

Question 57

What is atherosclerosis?

Answer 57

Build up in your arteries