principles of nutrition

Question 1

why do we need nutrients

Answer 1

to perform daily life functions

Question 2

what are the two types of nutrients

Answer 2

micronutrients and macronutrients

Question 3

what are micronutrients

Answer 3

vitamins and minerals

Question 4

what are macronutrients

Answer 4

protein, fat and carbohydrates

Question 5

sources of food with carbohydrates

Answer 5

bread, potato, biscuits, cakes etc..

Question 6

what are some sources of fat

Answer 6

dairy, seeds, avocado, sausage, nuts etc…

Question 7

foods with protein

Answer 7

eggs, nuts, seeds, fish, dairy, meat

Question 8

nutrients of starchy food

Answer 8

protein
calcium
iron
B vitamins
dietary fibre

Question 9

why is sugar empty calories

Answer 9

It gives energy but no nutritional value

Question 10

what happens if diet is low in carbs

Answer 10

blood sugar level will fall

Question 11

effects of low blood sugar

Answer 11

hunger, diziness and weakness

Question 12

what happens if diet is high in carbs

Answer 12

extra sugar and fat is stored in the liver and muscles as energy

Question 13

what are the effects of eating a high carb diet

Answer 13

weight gain , obesity, risk of heart disease and type 2 diabetes

Question 14

what are slow release carbohydrates

Answer 14

starchy foods, which provide slow steady release of glucose energy

Question 15

what are fast release carbohydrates

Answer 15

sugary foods, causes high and lows in blood sugar levels and causes less stable energy levels

Question 16

what are the 2 types of sugars

Answer 16

extrinsic sugars and intrinsic sugars

Question 17

what are extrinsic sugars

Answer 17

sugar which is added to foods

Question 18

what are intrinsic sugars

Answer 18

sugar which is naturally in foods

Question 19

how much sugar should 4-6 year olds eat a day

Answer 19

19g of added sugar

Question 20

how much sugar should 7-10 year olds eat a day

Answer 20

24g of added sugar

Question 21

how much sugar should 11-18 year olds eat a day

Answer 21

30g of added sugar

Question 22

what is GI

Answer 22

ranking of carbs based on effect of blood glucose levels.

Question 23

what does low GI levels mean

Answer 23

food absorbed slowly

Question 24

what does high GI levels mean

Answer 24

food absorbed quickly

Question 25

what is dietary fibre

Answer 25

insoluble fibre

Question 26

why do we need dietary fibre

Answer 26

healthy bowels prevents constipation, haemorrhoids prevents diabetes, cancers lowers risk of coronary heart disease fuller for longer consistent blood sugar levels

Question 27

effects of eating too much fibre

Answer 27

bloated, stomach cramps diarrhoea affected mineral absorption

Question 28

how much dietary fibre 2-5 year olds need

Answer 28

15g

Question 29

how much dietary fibre 5-11 year olds need

Answer 29

20g

Question 30

how much dietary fibre 11-16 year olds need

Answer 30

25g

Question 31

how much dietary fibre 16 + year olds need

Answer 31

30g

Question 32

what are the 2 types of dietary fibres

Answer 32

soluble and insoluble fibre

Question 33

why do we need protein

Answer 33

growth repair maintanence secondary energy source

Question 34

two sources of protein

Answer 34

animal sources - HBV plant sources - LBV

Question 35

animal sources of protein

Answer 35

meat, poultry, fish, eggs, dairy

Question 36

plant sources of protein

Answer 36

seeds, nuts, legumes, grains, soya products, quorn

Question 37

what are the essential amino acids

Answer 37

leucine, lysine, trypotophan, valine, arginine, glutamine

Question 38

how is nutritional value of protein measured

Answer 38

amount of essential amino acids it has

Question 39

how much protein do 1-3 year olds need

Answer 39

15g

Question 40

how much protein do 4-6 year olds need

Answer 40

20g

Question 41

how much protein do 7 -10 year olds need

Answer 41

28g

Question 42

how much protein do 11-14 year olds need

Answer 42

42g

Question 43

how much protein do 15-18 year olds need

Answer 43

55g

Question 44

how much protein do 19-50 year olds need

Answer 44

55g

Question 45

how much protein do 50+ plus year olds need

Answer 45

53g

Question 46

what does amount of protein needed depend on

Answer 46

weight, age and health

Question 47

effects of protein deficiency

Answer 47

wasting and shrinkage of muscle tissue oedema - build of fluids in feet slow growth in children anaemia kwashiorkor

Question 48

effects of diet high in fat

Answer 48

obesity, weight gain and type 2 diabetes

Question 49

why we need fat

Answer 49

insulation and body warmth protects vital organs carrier of fat soluble vitamins hormone production has essential fats which body can't make

Question 50

what are the 2 types of fat

Answer 50

saturated (unhealthy) unsaturated (healthy)

Question 51

what does the amount of water we need depend on

Answer 51

body size diet climate metabolism activity levels

Question 52

functions of water

Answer 52

transporting nutrients in blood removing waste products regulating body temp aiding digestion and preventing constipation acts as lubricant and shock absorber

Question 53

what happens if you don't have enough water

Answer 53

dehydration

Question 54

symptoms of dehydration

Answer 54

thirstiness dry mouth tired loss of concentration headaches

Question 55

what happens if you have too much water

Answer 55

hyponatremia

Question 56

how much water do we need daily

Answer 56

6-8 glasses of water a day

Question 57

symptoms of fat deficiency

Answer 57

depression night blindness dry, brittle hair and skin and nails

Question 58

function of vitamin A

Answer 58

maintenance of normal vision and normal iron metabolism

Question 59

sources of Vitamin A

Answer 59

liver, whole milk, green leafy veg, carrots and margarine

Question 60

function of vitamin D

Answer 60

absorption of calcium and maintenance and strength of bones and teeth

Question 61

sources of Vitamin D

Answer 61

oily fish, meat, eggs, fortified breakfast cereals and margarine

Question 62

function of Vitamin E

Answer 62

antioxidant that helps protect cell membranes and maintains healthy skin and eyes

Question 63

sources of Vitamin E

Answer 63

sunflower oils, nuts, seeds and wheatgerm

Question 64

function of Vitamin K

Answer 64

normal clotting of blood

Question 65

sources of vitamin K

Answer 65

green leafy veg, cheese, bacon and liver

Question 66

fat soluble vitamins

Answer 66

A,D,E,K

Question 67

to maximise vitamin retention :

Answer 67

prepare foods quickly just before serving use less boiling water to cook use cooking liquid to make sauces avoid lots of cutting of veg avoid cooking water soluble vitamins in water avoid cooking fat soluble vitamins in fat

Question 68

why we need dietary fibre

Answer 68

keep bowels healthy prevents constipation prevent diabetes and some cancers feel fuller for longer so less temptation to snack constant blood sugar levels

Question 69

if you eat too much fibre

Answer 69

feel bloated stomach cramps flatulence diarrhoea

Question 70

types of dietary fibre

Answer 70

soluble and insoluble

Question 71

why we need protein

Answer 71

growth, repair and maintenance of good health

Question 72

effects of protein deficiency

Answer 72

anaemia, slow growth in children, oedema, kwashiorkor

Question 73

symptoms of kwashiorkor

Answer 73

pot belly, failure to grow hair, brittle hair and maybe death

Question 74

why we need fat

Answer 74

insulation and body warmth protects vital organs carrier for fat soluble vitamins

Question 75

protein complementation

Answer 75

combing two LBV proteins to get HBV protein

Question 76

example of protein complementation

Answer 76

baked beans on toast, pita and hummus, dhal and chapati