Nutrition

• What is a balanced diet supposed to provide?

  The correct amounts of each food group
• What is the daily caloric intake recommended for women?

  2000 kcal
• What is the daily caloric intake recommended for men?

  2500 kcal
• Why is a diet high in fiber important?

  It helps prevent constipation and lower cholesterol
• What are macronutrients?

  Nutrients required in larger amounts
• What are the three main types of macronutrients?

  Protein, carbohydrate, fat
• What are micronutrients?

  Nutrients required in smaller amounts
• What is the role of proteins in the body?

  Needed for growth and repair of tissues
• What are proteins composed of?

  Amino acids
• What are dispensable (non-essential) amino acids?

  Amino acids made by the body
• What are indispensable (essential) amino acids?

  Amino acids that must be provided by the diet
• What is the primary function of carbohydrates?

  To provide energy
• What are some sources of carbohydrates?

  Potatoes, bread, rice, pasta
• What is the role of fiber in the diet?

  Helps prevent constipation and lower cholesterol
• What are Reference Intakes (RIs)?

  Guidelines for nutrient intake levels
• What do Reference Intakes help the body do?

  Absorb vitamins effectively
• What is the Eatwell Guide?

  • A visual guide for balanced eating
  • Shows proportions of food groups
  • Helps maintain a healthy diet
• What are the energy requirements based on age and activity level?

  • Varies by age and health status
  • Estimated Average Requirements (EAR) for energy:
  • 16-35 years: 2103 kcal
  • 35-44 years: 2079 kcal
  • 55-75 years: 2294 kcal
  • 75+ years: 2581 kcal
• What is energy balance in relation to body mass management?

  It involves maintaining weight through energy intake and expenditure
• What is the purpose of energy or nutrient reference intake values?

  To guide daily nutrient consumption
• What is the significance of the color coding in the Eatwell Guide?

  Indicates high, medium, or low nutrient levels
• What does the term "energy balance" refer to?

  The relationship between energy intake and expenditure
• How does physical exercise relate to nutrition?

  It influences energy needs and nutrient intake
• How do age and activity level affect energy requirements?

  They determine the caloric intake needed for maintenance
• What is the role of fats in the diet?

  Source of energy
• What is the importance of maintaining a balanced diet?

  It supports overall health and well-being
• What is a dietary source of Vitamin B1?

  Fortified breakfast cereals
• What is the daily RNI for male Vitamin B1?

  1.0 mg
• What is the daily RNI for female Vitamin B1?

  0.8 mg
• What is the function of Vitamin B1?

  Helps release energy from nutrients
• What is the daily RNI for male Vitamin B2?

  1.3 mg
• What deficiency is caused by a lack of Vitamin B2?

  Skin lesions
• What is a dietary source of Vitamin B3?

  Meat
• What is the function of Vitamin B3?

  Helps release energy from nutrients
• What deficiency is caused by a lack of Vitamin B3?

  Pellagra
• What is the daily RNI for male Vitamin B3?

  16.5 mg
• What is the daily RNI for female Vitamin B3?

  13.2 mg
• What is the daily RNI for female Vitamin B2?

  1.1 mg
• What deficiency is caused by a lack of Vitamin B1?

  Beri-beri
• What is the function of Vitamin B2?

  Helps release energy from nutrients