nutrition test revision

Question 1

Conversion rate of Carbohydrates

Answer 1

16kj/g

Question 2

Conversion rate of Fats

Answer 2

37kj/g

Question 3

Conversion rate of Protein

Answer 3

17kj/g

Question 4

Conversion rate of Alcohol

Answer 4

29kj/g

Question 5

Conversion rate of Water

Answer 5

0kj/g

Question 6

Factors affecting daily energy requirements

Answer 6

Sex, Weight, Age, Amount of exercise

Question 7

How does sex affect energy requirements?

Answer 7

Males generally have a higher muscle mass than females, which is more metabolically active.

Question 8

How does weight affect energy requirements?

Answer 8

Energy requirements increase with body size, not necessarily due to overeating.

Question 9

How does age affect energy requirements?

Answer 9

Teenagers require more nutrients for growth, while elderly individuals require less energy.

Question 10

How does exercise affect energy requirements?

Answer 10

Increased physical activity requires more energy from muscles.

Question 11

Energy in vs. energy out

Answer 11

Caloric intake → Total energy expenditure

Question 12

Components of Total Energy Expenditure

Answer 12

RMR, Physical Activity, TEF

Question 13

What is RMR?

Answer 13

Energy used by the body to maintain necessary functions.

Question 14

What is Physical Activity?

Answer 14

Energy expended through exercise.

Question 15

What is TEF?

Answer 15

Energy expended through digesting and storing food.

Question 16

Characteristics of Carbohydrates

Answer 16

Energy dense, main fuel source, can be simple or complex.

Question 17

Characteristics of Simple Carbs

Answer 17

Fast energy release, highly refined, low in fiber, high glycemic index.

Question 18

Characteristics of Complex Carbs

Answer 18

Slow energy release, high in fiber, low glycemic index.

Question 19

Examples of Grain Products

Answer 19

Bread, rice, pasta, cereal

Question 20

Examples of Vegetables

Answer 20

Potato, pumpkin, corn, peas

Question 21

Examples of Fruits

Answer 21

Fructose (simple)

Question 22

Examples of Dairy Products

Answer 22

Lactose (simple)

Question 23

Examples of Candy

Answer 23

Sucrose (simple)

Question 24

Benefits of Dietary Fiber

Answer 24

Assists in faeces removal, satisfies hunger.

Question 25

Consequences of lack of dietary fiber

Answer 25

Constipation, irritable bowel syndrome, some cancers, heart disease.

Question 26

Sources of Dietary Fiber

Answer 26

Whole grains, vegetables, legumes, fruits, nuts and seeds.

Question 27

Functions of Proteins

Answer 27

Builds, maintains, repairs tissues, enzyme and hormone synthesis.

Question 28

Sources of Proteins

Answer 28

Red meat, white meat, seafood, eggs, dairy, beans, legumes, nuts, vegetables.

Question 29

Functions of Fats

Answer 29

Nutrient absorption, body temperature maintenance, hormone synthesis, energy source.

Question 30

Characteristics of Saturated Fats

Answer 30

Solid at room temperature, can increase cholesterol levels.

Question 31

Sources of Saturated Fats

Answer 31

Fatty cuts of meat, full cream dairy, baked foods, tropical oils.

Question 32

Characteristics of Trans Fats

Answer 32

Solid at room temperature, decreases good cholesterol.

Question 33

Sources of Trans Fats

Answer 33

Fried food, pastries, chips, highly processed foods.

Question 34

Characteristics of Unsaturated Fats

Answer 34

Liquid at room temperature, decreases blood cholesterol levels.

Question 35

Sources of Monounsaturated Fats

Answer 35

Olive oil, nuts, avocados.

Question 36

Sources of Polyunsaturated Fats

Answer 36

Omega 3, 6, 9 fatty acids from salmon, mackerel, walnuts, flaxseed oil.

Question 37

What is HDL?

Answer 37

Active fat that scrapes plaque off artery walls.

Question 38

What is LDL?

Answer 38

Lazy fat that builds up within arteries.

Question 39

Functions of Micronutrients

Answer 39

Assist in enzyme production, brain development, growth, immune function.

Question 40

Characteristics of Fat-Soluble Vitamins

Answer 40

Stored in liver and fat cells, does not require daily consumption.

Question 41

Examples of Fat-Soluble Vitamins

Answer 41

A, D, E, K

Question 42

Characteristics of Water-Soluble Vitamins

Answer 42

Dissolves in water, requires daily consumption.

Question 43

Examples of Water-Soluble Vitamins

Answer 43

B complex vitamins, vitamin C.

Question 44

Examples of Essential Minerals

Answer 44

Iron, calcium, magnesium, selenium, zinc, potassium, copper, iodine, sodium, chlorine.

Question 45

Sources of Vitamin A

Answer 45

Eggs, dairy, apricots, oranges, broccoli, carrots, leafy greens.

Question 46

Sources of Vitamin B

Answer 46

Red meat, poultry, fish, leafy greens, nuts, eggs, bananas.

Question 47

Sources of Vitamin C

Answer 47

Citrus fruits, kiwi, broccoli, papaya, capsicum, berries.

Question 48

Sources of Vitamin D

Answer 48

Eggs, fatty fish, mushrooms, dairy, sardines.

Question 49

Sources of Vitamin E

Answer 49

Dried apricots, avocados, wheat germ oil, nuts, spinach.

Question 50

Sources of Vitamin K

Answer 50

Broccoli, beans, kale, brussel sprouts, asparagus.