Fibre & Water
Proteins
Fats
Carbohydrates & GI
Macro Math
100

Define dietary fibre in one line.

Indigestible plant material aiding gut health

100

Proteins are the only macronutrient that contains which element?

Nitrogen

100

How many kJ per gram does fat provide?

37kj

100

What is the body’s preferred energy source?

Carbohydrates

100

State the AMDR for carbs, protein, and fat.

Carbs 45–65%; Protein 15–25%; Fat 20–35%

200

Name the two types of fibre and one effect of each.

Soluble—lowers cholesterol/slows glucose; Insoluble—adds bulk/moves waste

200

What makes a protein complete? Give one food example.

Has all 9 essential AAs; e.g., eggs/soy/meat

200

Differentiate saturated vs unsaturated fat and give a source of each.

Sat: animal/palm—raises LDL; Unsat: olive oil/nuts—improves profile

200

Name the three classes of carbohydrates.

Monosaccharides, disaccharides, polysaccharides

200

kJ per gram: carb, protein, fat.

Carb 16.7 kJ; Protein 17 kJ; Fat 37 kJ

300

Recommended daily fibre for 14–18-year-olds (range).

~22–28 g/day

300

What are three key functions of protein in the body?

Growth and repair of tissues, enzyme and hormone production, and immune function (antibodies).

300

What are LDL and HDL in one line each?

LDL = “bad”, deposits cholesterol; HDL = “good”, returns cholesterol to liver

300

Define glycogen and where it’s stored.

Storage form of glucose; in liver and muscles

300

A 10 000 kJ diet with 55% carbs → approx. how many kJ from carbs?

≈ 5 500 kJ

400

List three signs/symptoms of dehydration.

Thirst, dark urine, headache, lethargy, dry lips, etc.

400

Explain complementary proteins and give an example meal.

Combining incomplete plant proteins to supply all essential AAs; e.g., beans on toast

400

Name the two essential fatty acid families and one key food source for each.

Omega-3 (oily fish/flaxseed); Omega-6 (sunflower/corn oils)

400

Contrast low-GI vs high-GI foods in terms of energy release.

Low-GI = slow, sustained; High-GI = rapid spike

400

On 8 400 kJ/day, 20% protein → how many grams of protein?

0.20×8 400=1 680 kJ; ÷17 ≈ 99 g

500

Why should fibre increases be paired with higher fluid intake?

To prevent constipation

500

State two consequences each of protein deficiency and excess.

Deficiency: muscle wasting, poor immunity; Excess: ↑ urea/kidney strain, dehydration

500

What are trans fats, how are many formed, and why are they harmful?

Partially hydrogenated oils; raise LDL and lower HDL → ↑ CVD risk

500

Give one simple carb example and one complex carb example, and state which is better for endurance.

Simple: table sugar/fruit juice; Complex: oats/legumes; Complex better for endurance

500

A snack has 25 g carb, 8 g protein, 12 g fat. Calculate total kJ and identify the largest contributor.

Carb: 25×16.7=417.5;
Protein: 8×17=136;
Fat: 12×37=444  
Total ≈ 998 kJ;
Largest = Fat

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