Unit 1 - Macronutrients

Question 1

Macronutrients Definition

AMDR

Answer 1

Essential nutrients needed in large amounts for growth and development.

Acceptable Macronutrient Distribution Range
- The range of intake for a particular energy source.

Question 2

Carbohydrates

Energy density
AMDR
Chemical elements

Answer 2

17kj/g
45-65%
CHO (Carbon, Hydrogen, Oxygen)

Question 3

Carbohydrate functions

Answer 3

To provide energy.

Stimulate the digestive tract.

Question 4

Monosaccharides

Form (GFG)
Food sources

Answer 4

Glucose, Fructose, Galactose

Vegetables, Fruit/Honey, Milk

Question 5

Disaccharides

Form (SLM)
Food sources

Answer 5

Sucrose, Lactose, Maltose

Sugar/Fruit, Milk, Malt sugar

Question 6

Polysaccharides

Form (SF)
Food sources

Answer 6

Starch, Fibre

Pasta and Bread, Plant foods (salad)

Question 7

Excess Carbohydrates

Answer 7

Weight gain
Increases risk of tooth decay
Risk of type 2 diabetes

Question 8

Carbohydrate deficiency

Answer 8

Hypoglycaemia - low blood sugar.

Ketosis - Ketones become fuel, mental fatigue, nausea, headache.

Question 9

Fats

Energy density
AMDR
Chemical elements

Answer 9

37kj/g
20-35%
CHO (Carbon, Hydrogen, Oxygen)

Question 10

Functions of fat (IPME)

Answer 10

Insulation - prevents loss of heat.
Protection - bones and organs (kidneys).
Maintenance - health of all the body’s cells.
Energy - fat can be metabolised to provide energy.

Question 11

Excess fat

Answer 11

Heart attack/Stroke

Question 12

Fat deficiency

Answer 12

Hormone deficiency, dry skin, impaired vision.

Question 13

Fat types

Bonds

Food sources

Answer 13

Saturated Fat – 0 bonds – Meat, butter, milk.

Monounsaturated Fats – 1 bond – Olive oil, nuts, avocados.

Polyunsaturated Fats – <2 – Salmon, walnuts, chia seeds.

Question 14

What are trans fats and where are they found?

Answer 14

When unsaturated vegetable oils are hardened

Found in pies, cakes, butter

Question 15

Essential fatty acids

Answer 15

Omega 3, Omega 6

Question 16

Omega 3 functions and food sources

Answer 16

Lowers cholesterol.

Canola oil, walnuts and legumes.

Question 17

Omega 6 food sources and functions

Answer 17

Essential for cell formation.

Sunflower and corn oils.

Question 18

Cholesterol rich food sources

Answer 18

All animal products (liver, egg yolk, prawns).

Question 19

Cholesterol transport types

Answer 19

HDL - Good cholesterol

LDL - Can cause a heart attack or stroke

Question 20

Functions of Cholesterol

Answer 20

Produces hormones such as testosterone.
Produces bile acids - digestion of fats.
Essential in cell membranes - Structure of all cells.
Turns sunlight into vitamin D.

Question 21

Fibre daily requirement

Answer 21

30g for men

25g for women

Question 22

Excess fibre

Answer 22

Depletion of zinc and iron
Production of painful gas and nausea
Vomiting

Question 23

Fibre deficiency

Answer 23

Constipation.
Irregular bowel movements.
Risks of bowel cancer.
Haemorroids.
Diverticular disease.

Question 24

Fibre functions

Answer 24

Spreads passage of food waste.
Helps someone feel 'full'.
Lowers risk of heart disease.
Slows absorption of sugar. 
Helps prevent bowel cancer.

Question 25

The two main types of fibre + one additional Food sources

Answer 25

Soluble -- Oats, Fruit, Vegetables. Insoluble -- Bran, Nuts, Seeds. Resistant Starches -- Lentils, Beans.

Question 26

Protein Energy density AMDR Chemical elements

Answer 26

17kj/g 15-25% CHON (Carbon, Hydrogen, Oxygen, Nitrogen)

Question 27

Protein functions

Answer 27

Growth, maintenance of every cell in the body. Produces enzymes and hormones (cellular material known as genes). Can be used as a secondary source of energy.

Question 28

Excess protein

Answer 28

Gets used as an energy source or is stored as fat in the body. Liver and kidney strain. Mild dehydration. Increase calcium loss.

Question 29

Protein deficiency

Answer 29

Slow growth. Anaemia. COmpromised immune function. Low body weight/muscle mass.

Question 30

Food sources Complete protein (All 8 or 9 amino acids) Incomplete (Some but not all amino acids)

Answer 30

Cheese, eggs, meat. Bread, peas, rice.

Question 31

Water (H2o) Functions of water

Answer 31

Basis of the body's transport system. Excrete water as urine. Regulates body temperature. Forms part of the blood and digestive juices. Assists in digestion, absorption, and assimilation of foods. Acts as a lubricant for joints.

Question 32

Male and female daily requirements of water

Answer 32

Male - 10 cups per day. | Females - 8 cups per day.

Question 33

Water deficiency

Answer 33

High chance of kidney stones. Constipation. Dehydration.

Question 34

Water excess

Answer 34

Hyponatremia - Low blood - Headache - Cells swell - Vomiting - Diarrhoea (Comes from intense activity with no electrolyte replacement).

Question 35

Foods high in water

Answer 35

Meat (50-60%) Vegetables (95%) Watermelon, Celery, Cucumber, Zucchini

Question 36

Factors influencing water requirements

Answer 36

``` Age. Temperature. Humidity. Life stage. Level of activity. ```