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Questions and Answers
What is the primary function of macronutrients in the body?
Which nutrient group is categorized as micronutrients?
Where does the breakdown of starch first occur during digestion?
Where does most nutrient absorption occur?
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How much protein does a person weighing 50 kg typically consist of?
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What is an essential factor in stimulating the flow of saliva and gastric juices?
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Which of the following is NOT a function of nutrients in the body?
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Which of the following macronutrients is responsible for energy production?
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Which vitamin is particularly sensitive to bright sunlight?
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Which nutrient provides the most energy per gram?
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How can cooking in hard water affect the nutritional content of food?
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What does RDA stand for in nutrition?
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What happens to the iron in food during cooking?
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For which group is a higher caloric intake typically required?
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Which nutrient is most sensitive to heat and water loss during cooking?
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When calculating the total energy content of a food, which of the following is true?
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What is the primary reason that more flour is needed than corn starch to achieve thickening in sauces?
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What is the effect of freezing and thawing a starch-thickened sauce?
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What occurs to sugar when it is heated beyond its melting point?
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Which statement about protein denaturation is correct?
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How does the coagulation of protein contribute to cooking?
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What is the potential outcome of excessive sugar in a starch-thickened product?
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At what temperature range does protein coagulation prominently occur?
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What happens when proteins are overcooked, particularly in relation to syneresis?
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What is the approximate calorie level recommended for teenage girls who are active?
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How many servings of vegetables are recommended for active teenage boys?
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What constitutes one serving from the meat group?
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What is the recommended number of servings of the fruit group for women?
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Which of the following is the correct serving size for bread and cereals?
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Which vitamin is most notably high in sweet potatoes, particularly in the orange and yellow varieties?
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What nutrient is spinach most commonly known for providing, contrary to common belief?
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How does milling affect the nutrient content of cereals?
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Which vegetable is often mistaken for true spinach due to its similar appearance?
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What is a common characteristic of onions in terms of nutrient content?
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What effect can poor storage and handling have on food products?
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Which vitamin is commonly found in turnips and recognized as a significant component?
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What is an important nutritional feature of eggplant?
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Study Notes
Digestion & Absorption of Nutrients
- Digestion is the process of breaking down food and occurs in the mouth, stomach and the small intestine. Saliva breaks down starch in the mouth, stomach juices break down proteins and in the small intestine proteins, fats and carbohydrates are further broken down.
- Absorption is the process of nutrients being taken up into the bloodstream after being broken down.
- Absorption occurs in the stomach, small intestine and the large intestine. The large intestine is where the majority of water is absorbed from waste.
- Smell, look and taste of food stimulates saliva and gastric juices and ensure absorption of nutrients.
Main Function of Nutrients
- Macronutrients, carbohydrates, proteins and fats, are required in large amounts.
- Micronutrients, vitamins and minerals, are needed in small amounts but essential for body regulation.
- Nutrients are used by the body for building, repairing tissue, production of fluids, energy production, regulating chemical processes and protecting the body from diseases.
Why We Need Nutrients
- Our body is comprised of 62% water, 18% protein, 14% fat, and 6% minerals.
- Starch-thickened sauces can become watery when frozen and thawed. This is called retrogradation.
- Pre-gelatinized starch can prevent retrogradation.
- When sugar is heated it loses water and turns brown, dark brown, and then black. This is called caramelization.
- Corn syrup can be used freely, and without becoming overly sweet, because the long chains do not cause a very sweet taste. It is also viscous and prevents crystallization, and helps prevent moisture loss.
- Sugar helps retain moisture in foods which extends shelf life.
- Too much sugar in starch-thickened sauces can result in a thin watery product.
- Protein coagulates (becomes firm) when heated.
- The coagulation of protein (gluten) in baked products gives the structure for products like bread.
- Vitamin B12 (riboflavin) is not easily destroyed by heat but can be broken down by bright sunlight.
- Vitamin C is water-soluble and can be lost with water, and is also susceptible to heat.
- Minerals such as salt can be lost in cooking liquor, but not calcium or iron compounds.
- Iron may be acquired from foods cooked in iron utensils.
- Cooking in hard water can very slightly increase the amount of calcium in food.
Food Requirements
- Energy is measured in calories (kcal).
- Fat (9kcal/g), starch (4kcal/g), sugar (4kcal/g) and protein (4kcal/g) are all energy-producing nutrients.
- Young, active and larger people typically require more calories than older, sedentary and smaller people.
- The nutritional status of a nutrient is desirable when body tissues have enough of it to support normal metabolic reactions and to have surplus stores that can be mobilized when needed.
- Recommended dietary allowance (RDA) is the recommended intake of nutrients that meet the needs of almost all healthy people in specific age and gender categories.
- RDAs are established for specific gender and age categories.
Vegetables
- Sweet potatoes provide vitamin C, fiber and potassium, calcium, iron and phosphorus. Orange and yellow varieties are excellent sources of vitamin A.
- Tomatoes are excellent source of vitamin C, a useful source of vitamin E, some vitamin A and fiber.
- Turnips are an excellent source of vitamin C and a good source of fiber.
- Spinach is high in iron, vitamin C, vitamin A, potassium and low in sodium.
- Silverbeet is often mistakenly called spinach, but it is has less vitamin A and higher sodium content. It has a stronger flavor and coarser texture than spinach.
- Pumpkin is a rich source of carotene, which is converted to vitamin A in the body, and is a good source of vitamin C, fiber and potassium.
- Eggplant provides small quantities of several vitamins and minerals and dietary fiber. It is low in kilojoules and fat-free.
- Leeks are a good source of vitamin C and provide dietary fiber.
- Lettuce provides potassium, carotene, fiber and small quantities of vitamins and minerals.
- Onions are a good source of vitamin C, B3 (niacin), and calcium.
Cereals
- Cereals are energy foods that contain 60-80% carbohydrates in the form of starch, 7-13% protein, 1-8% fat, and vitamin B.
- Milling can affect the nutrient content of cereals.
Purchasing, Storing and Preparing Foods
- The nutritional quality of food can be affected by every stage of handling, from farm to kitchen.
- Food needs to be fresh when purchasing and stored correctly to maintain its nutritional quality.
- The nutritional quality of a food product is only as good as the quality of the product itself
Food Requirements Chart
- The chart details the recommended calorie level and servings per day for children, teenage females and males, women, active and elderly men, and active females.
- Milk Products: 2-4 servings per day.
- Meat Group: 2 servings per day for women, 2 servings per day for teenage females and children, and 3 servings per day for teenage males, and active males.
- Vegetable Group: 3 servings per day for women and children, 4 servings per day for teenage girls, and 5 servings per day for teenage boys and active males.
- Fruit Group: 2 servings per day for women and children, 3 servings per day for teenage girls, and 4 servings per day for teenage boys and active males.
- Bread and Cereals: 6 servings per day for women and children, 9 servings per day for teenage girls, and 11 servings per day for teenage boys and active males.
- Total Fat in grams: 36-53g for women and children, 49-73g for teenage girls, and 62-93g for teenage boys and active males.
- Milk Product Group: 1 Cup (8oz) milk or yogurt, 2 slices of cheese, 2 cups of cottage cheese, 1½ cups of ice cream or frozen yogurt.
- Meat Group: 2-3 oz. cooked lean meat, 2 eggs, 7 oz. of tofu, 1 cup cooked legumes or beans, 4 tablespoons of peanut butter, 1/2 cup of nuts or seeds.
- Vegetable Group: ½ cooked vegetables, ½ cup raw chopped vegetables, 1 cup of leafy vegetables, ½ to ¾ cup vegetable juice.
- Fruit Group: 1 whole medium fruit (about 1 cup), ¼ cup dried fruit, ½ cup canned fruit, ½ to ¾ cup fruit juice.
- Bread and Cereals: 1 slice of bread, 1 medium muffin, ½ hot dog or hamburger bun, ½ english muffin or bagel, 4 small crackers, 1 tortilla, 1 cup cold cereal, ½ cup cooked cereal, ½ cup rice, ½ cup pasta.
Food Exchange List
- The food exchange list is based on the four food groups: milk, meat, fruits & vegetables, and bread & cereals.
- The plan is designed to provide 1200-1400 kcal per day.
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Description
This quiz covers the processes of digestion and absorption of nutrients in the human body. It explores how food is broken down in different digestive organs and the role of various nutrients in bodily functions. Test your knowledge on macronutrients, micronutrients, and the importance of each in supporting health.
