Define dietary fibre in one line.
Indigestible plant material aiding gut health
Proteins are the only macronutrient that contains which element?
Nitrogen
How many kJ per gram does fat provide?
37kj
What is the body’s preferred energy source?
Carbohydrates
State the AMDR for carbs, protein, and fat.
Carbs 45–65%; Protein 15–25%; Fat 20–35%
Name the two types of fibre and one effect of each.
Soluble—lowers cholesterol/slows glucose; Insoluble—adds bulk/moves waste
What makes a protein complete? Give one food example.
Has all 9 essential AAs; e.g., eggs/soy/meat
Differentiate saturated vs unsaturated fat and give a source of each.
Sat: animal/palm—raises LDL; Unsat: olive oil/nuts—improves profile
Name the three classes of carbohydrates.
Monosaccharides, disaccharides, polysaccharides
kJ per gram: carb, protein, fat.
Carb 16.7 kJ; Protein 17 kJ; Fat 37 kJ
Recommended daily fibre for 14–18-year-olds (range).
~22–28 g/day
What are three key functions of protein in the body?
Growth and repair of tissues, enzyme and hormone production, and immune function (antibodies).
What are LDL and HDL in one line each?
LDL = “bad”, deposits cholesterol; HDL = “good”, returns cholesterol to liver
Define glycogen and where it’s stored.
Storage form of glucose; in liver and muscles
A 10 000 kJ diet with 55% carbs → approx. how many kJ from carbs?
≈ 5 500 kJ
List three signs/symptoms of dehydration.
Thirst, dark urine, headache, lethargy, dry lips, etc.
Explain complementary proteins and give an example meal.
Combining incomplete plant proteins to supply all essential AAs; e.g., beans on toast
Name the two essential fatty acid families and one key food source for each.
Omega-3 (oily fish/flaxseed); Omega-6 (sunflower/corn oils)
Contrast low-GI vs high-GI foods in terms of energy release.
Low-GI = slow, sustained; High-GI = rapid spike
On 8 400 kJ/day, 20% protein → how many grams of protein?
0.20×8 400=1 680 kJ; ÷17 ≈ 99 g
Why should fibre increases be paired with higher fluid intake?
To prevent constipation
State two consequences each of protein deficiency and excess.
Deficiency: muscle wasting, poor immunity; Excess: ↑ urea/kidney strain, dehydration
What are trans fats, how are many formed, and why are they harmful?
Partially hydrogenated oils; raise LDL and lower HDL → ↑ CVD risk
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
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