Nutrition Review

Question 1

What is the function of protein?

Answer 1

Growth and repair of the body cells.
Provides energy.
Growth and development.
Build and repair muscles.

Question 2

What are some sources of protein?

Answer 2

LBV- Fortified cereals,nuts ,pulses
HBV-meat,cheese,eggs,milk

Question 3

What is a high biological food?

Answer 3

If the food contains all the essential amino acids it is said to have a high biological value.

Question 4

What is a low biological food?

Answer 4

If the does not contain all the essential amino acids it is said to have a low biological value.

Question 5

What are some alternatives to protein?

Answer 5

Soya,mycoprotein, quinoa

Question 6

What is a deficiency of protein?

Answer 6

Can delay growth in children.
Delay the healing of wounds.
Protein energy malnutrition occurs in developing countries and mainly affects young children.

Question 7

What is excess of protein?

Answer 7

Can be harmful to kidneys and liver.
If we don’t use the protein we consume for energy it will be stored as excess fat

Question 8

Functions of fat.

Answer 8

Warmth/insulation.
Protection of vital organs.
For energy.
Source of fat-soluble vitamins(A,D,E,K).
Source of essential fatty acids(omega 3 and 6).

Question 9

How much energy does protein provide per gram?

Answer 9

4Kcal

Question 10

How much energy per gram does fat provide?

Answer 10

9Kcal

Question 11

What are some animal fat sources?

Answer 11

Butter,lard.
Beef,lamb,chicken,bacon.
Meat products like sausages.
Oily fish like tuna or salmon.
Eggs

Question 12

What are some vegetable fat sources?

Answer 12

Vegetable and plant oils like olive and sunflower.
Avocados and olives.
Nuts and nut products like peanut butter.
Seeds like sesame seeds.

Question 13

What is visible fat?
Example

Answer 13

Fat can be visible on some foods such as a fat layer on the outside of lamb or pork.
Sometimes you can see the fat inside meat as white marbling.
Steak,bacon

Question 14

What is invisible fat?
Example

Answer 14

Some fats are invisible and cannot be seen easily because they have been used to make the product.
Crisps,biscuits and cakes contain invisible fat.

Question 15

What can eating too much saturated fat do?

Answer 15

Can lead to obesity and coronary heart disease.

Foods that are high in saturated fat will contain cholesterol.

A combination of saturated fat and cholesterol can lead to a build-up of fatty deposits around the heart.

Question 16

What are some ways to reduce intake of saturated fat?

Answer 16

Choose lean cuts of meat.
Choose low fat versions of cheese and butter.
Check the label for fat content.
Cut off visible fat.
Grill/oven/bake foods rather than frying.
Increase fibre rich foods.
Reduce the amount of margarine/butter used.
Buy foods in brine water rather than oil.
When frying food, try to cook with a little water.
Use herbs and spices instead of sauces.

Question 17

What are the 2 types of unsaturated fat?

Answer 17

Polyunsaturated.
Monounsaturated.

Question 18

What can monounsaturated fat help with?
What are some sources?

Answer 18

Lower blood cholesterol.
Reduce the risk of diabetes.
Lower risk of cancer.

Avocados,cashews and peanuts.

Question 19

What are the 2 essential fatty acids?
Sources

Answer 19

Omega 3-oily fish,seeds and green leafy vegetables.

Omega 6-vegetables,grains,seeds and chicken.

Question 20

What do essential fatty acids help with?

Answer 20

Help reduce blood cholesterol levels which can lower the risk of heart disease and stroke.

Question 21

How much energy per gram do carbohydrates give?

Answer 21

3.75Kcal

Question 22

What are the energy levels that are distributed?

Answer 22

Protein-15%
Fat-35%
Carbohydrates-50%

Question 23

What are carbohydrates needed for?

Answer 23

Providing energy.
Can provide fibre which helps with digestion and fills us up and keeps blood sugars at a constant level.
Help fuel our brain,heart muscles and main nervous system.
Carbohydrates should stop the use of protein as an energy source so that the protein can continue its primary function for growth and repair.

Question 24

What are some foods that are high and low in fibre?

Answer 24

High-wholemeal bread,brown rice,brown pasta,potato with skin.
Low-white bread,white rice,white pasta,potato without skin.

Question 25

Why are starchy foods better than sugary foods?

Answer 25

Starchy foods contain other nutrients-B vitamins in pasta or vitamin C in potatoes. Starchy foods are generally not empty calories.

Starchy foods provide slow-releasing energy and this helps to control blood sugar levels.
This is particularly useful for people with diabetes. Sugars on the other hand release energy quickly.

Starchy foods full you up for longer as many are good sources of dietary fibre.
This prevents unnecessary snacking on junk food.

Question 26

Why should young children avoid too many fibre-rich foods?

Answer 26

Full of fibre can make it difficult for them to meet their other nutritional needs.

Question 27

What are empty calories?

Answer 27

Foods that provide no nutritional value but a high energy count.

Question 28

What are some sources of sugar?

Answer 28

Many foods and drinks contain sugars such as fruits and vegetables.
Processed foods such as breakfast cereals,biscuits,cakes,jam,confectionery and sweetened soft drinks.

Question 29

What amount of energy is recommended from sugar intake?

Answer 29

5%

Question 30

Ways to reduce tooth decay?

Answer 30

Brush your teeth twice a day.
Floss your teeth.
Visit your dentist twice a year.
Drink fizzy drinks with a straw.
Cut back on sugary foods.
Don’t add sugar to your tea or coffee.

Question 31

Ways to reduce sugar in diet?

Answer 31

Read labels-sugar is often hidden in foods.
Buy tinned fruit in its own juice,not syrup.
Don’t add sugar to your tea and coffee.
Reduce the sugar amount in recipes.
Avoid sugar coated cereals.
But low sugar products.
Use alternatives to sweeten food such as bananas,apples,dried fruit.
Eat less chocolate,biscuits and cakes.
Avoid sweetened drinks-drink water instead.
Consume less processed products.

Question 32

How many grams of sugar per day?

Answer 32

30g of sugar a day