Energy
What unit is used to measure the energy value of food?
Kilojoules (kJ)
List the three macronutrients that provide energy.
Carbohydrates, proteins, fats
Name two fat-soluble and two water-soluble vitamins.
Fat-soluble = A, D ; Water-soluble = B group, C.
What does NRV stand for?
Nutrient Reference Values
Which nutrient deficiency causes anaemia?
Iron
What is the main energy source for the human body?
Carbohydrates
How many kilojoules are provided per gram of fat?
37 kJ
What mineral is needed for strong bones and teeth, and where is it found?
Calcium – milk, yoghurt, cheese, broccoli, fish with bones.
What is energy density?
The kJ per gram of food.
What are two major risk factors for cardiovascular disease?
High saturated-fat intake and high sodium intake.
What percentage of daily energy is typically used for basal metabolic processes?
≈ 70 %
What are complete and incomplete proteins?
Complete = contain all 9 essential amino acids (e.g. meat, eggs, soy); Incomplete = missing one or more (e.g. grains, legumes).
Which vitamin assists with the absorption of calcium and phosphorus?
Vitamin D
Distinguish between EAR and RDI.
EAR meets needs of 50 % of people; RDI meets 97–98 % of people.
Name one preventable lifestyle change that reduces Type 2 Diabetes risk.
Regular exercise / healthy weight / balanced diet.
Name three factors that can increase a person’s basal metabolic rate (BMR).
Muscle mass, growth, exercise, fever, caffeine, or stress.
Distinguish between saturated and unsaturated fatty acids and give a food example of each.
Saturated = solid at room temp, from animal sources (butter); Unsaturated = liquid at room temp, from plants (olive oil, nuts).
What vitamin deficiency in pregnancy can lead to spina bifida?
Folate (Vitamin B9)
Define nutrient density and give an example of a nutrient-dense food.
High nutrients relative to energy (e.g. vegetables, whole grains, fruit).
Which nutrient is linked to osteoporosis prevention, and what are two good sources?
Calcium – milk, yoghurt, small fish, broccoli.
What is the difference between positive and negative energy balance?
Positive = energy intake > expenditure → weight gain; Negative = intake < expenditure → weight loss.
Explain the difference between simple and complex carbohydrates and how they affect blood glucose.
Simple carbs digest quickly → rapid blood-glucose rise; Complex carbs digest slowly → steady energy release.
Explain the interrelationship between Vitamin C and Iron.
Vitamin C enhances iron absorption and both support red-blood-cell formation.
What is the Acceptable Macronutrient Distribution Range (AMDR) for carbs, protein, and fat?
Carbs 45–65 %, Protein 15–25 %, Fat 20–35 %.
Explain how excessive sodium contributes to hypertension.
It causes fluid retention and increases blood volume, raising blood pressure.