nutrition test

• What are the 3 main groups of CHO?

  • sugars
  • starches
  • fibres
• Which cells contain dietary fibre animal or plant?

  • plant
• Will fibre give us Calories?

  • no
• Name 3 foods which are high in starch:

  • potatoes
  • rice
  • pasta
• Name 3 foods which are high in sugar

  • candy bars
  • pastries
  • sodas
• Name 3 foods which are high in fibre:

  • whole grain cereals
  • fruit
  • vegetable
• How much more fibre should we eat?

  • double
• What are the building blocks of protein?

  • amino acids
• What is HBV?

  • complete proteins/high biological value protein
  • provide all essential amino acids
• Give ex of HBV foods:

  • meat
  • cheese
  • milk                                                                                  
• What is LBV?

  • low biological value/incomplete protein
  • has at least one limiting amino acid
• Give ex of LBV foods:

  • pulses
  • cereals
  • nuts
• What are the problems with too much protein?

  • high cholesterol
  • strain on kidneys
• What is the RDA for protein?

  • 1g protein for every kg of body weight
  • 10-12% of calories should come from portein
• Name a disease caused by protein deficiency:

  • Kwashiorkor: protein shortage
  • Marasmus: protein and calorie shortage
• What do you understand by the term Supplementary action of protein?

  • When certain plant foods are eaten the limiting amino acid in each group is supplied by the other group   (BEANS ON TOAST)
  • They combine to give all the essential amino acids
• Describe three types of fats and give one ex of each type:

  • saturated (fatty meats)
  • monounsaturated (olive oil)
  • polyunsaturated (fish oil)
• What are trans fats and discuss the implications of these?

  • liquid fats that have been turned into solid fat as a result of   HYDROGENATION
  • act like saturated fats in the body
• What is hydrogenation?

  • conversion of oil into fat by a chemical method
• Discuss dietary issues which may help reduce risk of heart disease:

  • increase omega 3 fatty acids
  • reduce trans fats and saturated fats
• Give sources of calcium:

  • dairy products
  • fish eaten with bones
  • green leafy vegetable
• What is the RDA for calcium for adolescents?

  • 1200 mg
• What is the RDA for Salt for adults?

  • 4g per day
• Where do we get most of our salt from?

  • processed foods
• Name foods that supply us with MSG:

  • cheap soy sauce
  • instant noodles
  • crisps (Doritos)
• Why is too much salt bad for us?

  • can cause high blood pressure
  • kidney problems
• Discuss absorption inhibitors for Calcium:

  • Ocalates
  • Phylates
  • excessive sodium intake
• Iron functions:

  • formation of haemoglobin in red blood cells
  • binding of O2 and transporting around the body
  • function of the immune system
• Iron sources:

  • haem iron - from animal source (easily absorbed)
  • non haem iron - from plant source
• Iron absorption:

  • Vit C helps non-haem iron absorption (if eaten at same time)
  • 5-10% iron is absorbed
  • absorption of non-haem iron is affected by phytates
• Why should one be careful with iron tablets?

  • risk of iron overload
  • gastrointestinal side effect
• Give sources of iodine:

  • fish
  • vegetables grown near the sea
• Give 2 classes of vitamins and give ex of each:

  • soluble in fat - D, E, K, A
  • soluble in water - rest
• Give reasons green veg is of benefit in our diet:

  • nutrient rich
  • rich source of antioxidants
  • beta carotene source
• Discuss the problem when Folic acid deficiency occurs:

  • results in neural tube defects in newborns and anemia (spina bifida)
• Fortified foods:

  • nutrients are added that were not originally present or added to increase the amount already present 
• Enriched foods:

  • nutrients are added to replace those lost in processing
• Discuss nutrient loss during cooking and processing of foods:

  • Riboflavin – light destroys it
  • Minerals are not destroyed in prep, storage but they are water soluble
• Recommendations to reduce nutrient loss during cooking and processing of foods: (Vit C)

  • steaming
  • stir-frying
  • microwave
• Recommended % for:

  • Fat: max 30%
  • CHO: 55-60%
  • Protein: max 15%