The Principles of Nutrition

Question 1

What does EAR stand for?

Answer 1

Estimated Average Requirement - Average amount needed by a group of people

Question 2

What does RDA stand for?

Answer 2

Recommended Daily Amounts - Sufficient to meet requirement of 97-98% of healthy individuals in each life stage and gender group

Question 3

What does RNI stand for?

Answer 3

Reference Nutrient Intake - Sufficient to meet the requirements of 97% of a group

Question 4

LRNI

Answer 4

Lower Reference Nutrient Intake - Small enough to meet needs of a small number of people in a group with the smallest needs

Question 5

SI

Answer 5

Safe Intake - Used when not enough evidence for an EAR, RNI or LRNI, set to be enough for everyone but below a level for negative effects

Question 6

What are the 3 Macronutrients?

Answer 6

Protein
Carbohydrates
Fat

Question 7

What % of your daily calories should come from Protein?

Answer 7

10-15%

Question 8

What % of your daily calories should come from Carbohydrates?

Answer 8

50-60%

Question 9

What % of your daily calories should come from Fats?

Answer 9

30% - no more than 35%, 11% saturated, 13% monounsaturated, 6.5% polyunsaturated

Question 10

What are the functions of the Mouth?

Answer 10

Mastication - mechanical chewing
Saliva - protects teeth and contains the enzyme amylase
Salivary Amylase - Begins to break down larger carbohydrate molecules

Question 11

What is the function of the Oesophagus?

Answer 11

Pushes food towards the stomach using peristalsis

Question 12

What are the functions of the Stomach?

Answer 12

Gastric juices contain acid and enzymes
Hydrochloric Acid - kills bacteria
Enzyme Pepsin - Breaks proteins into shorter peptide chains

Question 13

What are the functions of the Small Intestine?

Answer 13

Main site of digestion and absorption
Pancreas and gall bladder empty into the first section (the duodenum)
Villi absorbs nutrients into the blood

Question 14

What are the functions of the Large Intestine?

Answer 14

Absorbs any remaining water, vitamins and minerals
Production of some vitamins and minerals here to fight infection in the intestine
Rectum stores faeces

Question 15

How long is the Digestive Tract (Alimentary Canal)?

Answer 15

30 feet

Question 16

What is the role of the Incisors?

Answer 16

Cutting

Question 17

What is the role of the Canines?

Answer 17

Tearing and Cutting

Question 18

What is the role of the Premolars?

Answer 18

Crushing and Grinding

Question 19

What is the role of the Molars?

Answer 19

Crushing and Grinding

Question 20

What is the role of the Enzyme Pepsin?

Answer 20

Digest Protein

Question 21

Why is the stomach acidic?

Answer 21

Because Pepsin can only work in acidic conditions

Question 22

What hormone controls acid secretion?

Answer 22

Gastrin

Question 23

What are the 3 sections of the Small Intestine?

Answer 23

Duodenum
Jejunum
Ileum

Question 24

Which enzyme digests fat?

Answer 24

Lipase

Question 25

Where does digestion of Proteins occur?

Answer 25

Stomach and Small Intestine

Question 26

Where does digestion of Carbohydrates occur?

Answer 26

Mouth and Small Intestine

Question 27

Where does digestion of Fats occur?

Answer 27

Small Intestine

Question 28

What colours of Urine indicate different hydration levels?

Answer 28

Clear = hydrated

Very pale yellow or straw colour = hydrated

Pale yellow = hydrated

Yellow = Mild dehydration

Dark yellow = dehydration

Question 29

What issues can dehydration cause?

Answer 29

kidney functions become inefficient
blood pressure drops, causing a lack of blood flow to the brain which in turn leads to poor concentration and tiredness
muscle function decreases
energy levels drop and headaches set in
Increased fatigue
constipation can occur

Question 30

What % of body weight lost as water an cause big issues in mental and physical performance?

Answer 30

2%

Question 31

What is the average loss of water per day?

Answer 31

2-2.5 litres

Question 32

What happens if the sugar content of a drink is not Isotonic (Equal to) or Hypotonic (Less than) compared to the blood?

Answer 32

It will dehydrate you as water will be drawn out of the blood via Osmosis

Question 33

What amount go sugar per 100g is the most to assist in rehydration?

Answer 33

6g