Nutrition

• What is nutritional intake often referred to as?

  Your diet
• What are the four main purposes of nutritional intake?

  Maintain life, support growth, regulate processes, carry out activity
• What defines a balanced, healthy nutritional plan?

  Balance between energy intake and expenditure
• What happens if energy intake equals energy expenditure?

  Body weight stays constant
• If your energy intake is 2500 kcal and expenditure is 2000 kcal, what happens to your body weight?

  Body weight will increase
• If your energy intake is 2500 kcal and expenditure is 3000 kcal, what happens to your body weight?

  Body weight will decrease
• What are the five main food groups in the Eatwell Guide?

  • Starchy carbohydrates
  • Fruits and vegetables
  • Dairy and alternatives
  • Protein sources
  • Oils and spreads
• How many cups of fluid does the Eatwell Guide recommend daily?

  6–8 cups/glasses
• What is the recommended daily intake of fruit and vegetables according to the Eatwell Guide?

  At least 5 portions
• How many portions of starchy food should be consumed daily?

  3 portions
• What is the recommended intake of lower-fat dairy foods per day?

  3 portions
• How many portions of fish should be consumed weekly?

  2 portions
• What is the consequence of choosing a wide variety of food from different food groups?

  Ensures all nutrients are obtained
• What are the benefits of having a balanced, healthy nutritional plan?

  • Weight control
  • Stronger immune system
  • Lower risk of chronic diseases
  • Better cognitive function
  • Enhanced concentration
  • Increased energy levels
  • Improved mood
• What can happen if you consistently eat too many kilocalories?

  You may become overweight or obese
• What are some health risks associated with obesity?

  High blood pressure, diabetes, heart disease
• What is anorexia nervosa?

  An eating disorder to maintain low weight
• What are some consequences of anorexia nervosa?

  Muscle wasting, osteoporosis, fertility problems
• What can a vitamin A deficiency lead to?

  Dry eyes and night blindness
• What can a vitamin C deficiency lead to?

  Scurvy
• What can an iron deficiency lead to?

  Anaemia
• What can a calcium deficiency lead to?

  Osteoporosis
• What can an excess of sodium lead to?

  Hypertension
• What can frequent dehydration lead to?

  Increased risk of arthritis and kidney stones
• What are the components of food?

  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Dietary fiber
  • Water
• What are carbohydrates classified as?

  Complex and simple carbohydrates
• What is the main source of energy production in the body?

  Carbohydrates
• What type of carbohydrates should be consumed for better nutrition?

  Complex carbohydrates
• What are the classifications of fats?

  Saturated, polyunsaturated, monounsaturated
• What is the role of proteins in the body?

  Needed for growth and repair
• What do vitamins assist with in the body?

  Muscle and nerve function, energy release
• What is the function of calcium in the body?

  Gives strength to bones
• What is the main function of dietary fiber?

  Provides bulk to faeces
• What is the importance of water in the body?

  Transporting nutrients and regulating temperature
• How is energy measured?

  In joules (J)
• What is the relationship between kilojoules and kilocalories?

  1000 joules = 1 kilojoule, 4.2 kJ = 1 kcal
• What influences the number of kilocalories needed?

  Your metabolism
• How does exercise affect metabolic rate?

  It increases the metabolic rate
• What happens to metabolic rate after exercising?

  It remains high for a period
• What is the effective way to manage weight?

  • Exercise regularly
  • Follow a sensible kilocalorie-controlled diet