Nutrition and Energy Balance Quiz

Macronutrient Energy Content

• 1 gram of protein provides 17 kJ of energy.
• 15% of daily caloric intake should come from protein.
• 1 gram of carbohydrates provides 17 kJ of energy.
• 55% of daily caloric intake should come from carbohydrates.
• 1 gram of fat provides 38 kJ of energy.
• 30% of daily caloric intake should come from fats.
• 1 kcal = 4.2 kJ

Energy Balance

• Basal Metabolic Rate (BMR) is the energy used for basic bodily functions at rest.
• Energy needs for exercise depend on activity type, environmental temperature, age, weight, and gender.
• Balanced diet: energy intake equals energy consumption.
• Excess energy intake results in fat storage.
• Insufficient energy intake leads to using stored fat, weight loss, and potential fatigue.

Meal Planning Principles

• Utilize the South African food-based dietary guide.
• Adhere to recommended servings and portion sizes from the food guide pyramid.
• Consume foods from all food groups throughout the day.
• Be mindful of high-fat, high-sugar, and high-salt foods.
• Consider budget constraints.
• Plan meals with family's preferences in mind.
• Maintain meal patterns, meal plans, and menus.

Meal Patterns

• Breakfast: Most crucial meal (25% energy); restores blood glucose, improves concentration.
• Lunch: Main meal, focuses on balance.
• Supper: Evening meal, ideally eaten earlier in the day; main meal
• Snacks: Nutrient-rich, low-calorie; avoid high-salt, high-sugar, high-fat snacks; include whole grains, nuts, dried fruit.

Meal Planning: Menu Guidelines

• Aim for visual appeal with varying colours, textures, shapes, and cooking methods.
• Include fresh fruits and vegetables, diverse food choices.
• Limit salt, fats, oils, sugar, and processed foods.
• Choose whole grains over refined grains.
• Alternate meat with legumes.

Meal Planning: Budget Tips

• Consider buying milk in plastic bags; it is often cheaper.
• Select lean meats.
• Opt for canned fish; it frequently is more affordable.
• Add calorie-dense, whole-grain carbohydrates to meat dishes to reduce the amount of meat needed while maintaining fullness.
• Utilize cheaper options like maize meal and samp.
• Avoid pre-cut and packaged fruits and vegetables; it is often more expensive.
• Choose margarine instead of butter/other costly items.

Food Spoilage

• Food spoilage happens when physical and chemical changes make food inedible.
• Microorganisms and natural decay cause spoilage.

Microorganisms

• Microscopic organisms present in food environments.
• Bacteria, fungi, molds, and yeasts; some can cause illness (pathogenic).

Pathogenic Microorganisms

• Disease-causing microorganisms.
• Examples: Salmonella (undercooked meat, eggs, dairy, seafood), Staphylococcus aureus (protein-rich foods), aflatoxins (in improperly dried grains and peanuts).

Factors Promoting Microbial Growth

• Humidity, heat, oxygen, pH (acidity).

Preventing Spoilage and Contamination

• HACCP (Hazard Analysis and Critical Control Points): Identifies food safety hazards during commercial food production.
• Home and Commercial Food Safety:
  • Reduce moisture content.
  • Vacuum-seal meat.
  • Refrigerate foods.
  • Freeze items.
  • Sterilize milk.
  • Use high concentrations of sugar (jam) or salt (pickled fish).
  • Maintain high acidity (pickles)

Food Handling and Safety Procedures

• Personal Hygiene:*
• Hair tied back, clean nails, waterproof plasters for wounds.
• Wash hands and maintain personal cleanliness; avoid touching hair, face, nose while handling food.
• Avoid coughing or sneezing near food, maintain hand hygiene after going to the toilet.
• Kitchen Hygiene:*
• Maintain a clean and tidy kitchen.
• Use clean equipment and utensils.
• Keep work surfaces clean.
• Wash and bleach dishcloths/towels regularly.
• Store food in clean, dry containers.
• Wash fridges/freezers regularly.
• Food Handling and Refrigeration:*
• Check refrigerator temperature.
• Store foods according to instructions.
• Preparation:*
• Avoid cross-contamination.
• Wash fruits and vegetables.
• Thaw food safely (refrigerator or microwave).
• Reheating leftovers.
• Cooking temperature.
• Time delay between preparation and serving.
• Preventing re-freezing.
• Serving:*
• Refrigerate cold foods; store hot foods at >70°C
• Eating:*
• Use clean cutlery and crockery.
• Wash hands before eating.
• Shopping for Food:*
• Look for cleanliness in food stores; avoid expired or spoiled items.
• Check the dates/packaging.
• Safety during Cooking:*
• Don't leave meat at room temperature for too long.
• Cook food thoroughly.

Natural Food Spoilage

• Enzymes cause oxidation (e.g., browning of fruits and vegetables).
• Natural toxins in plants/animals (e.g., solanine in potato sprouts, toxins in red tide).
• Dehydration/moisture loss (e.g., cheese, meat, fish).

Other Food Safety Issues

• Insect and rodent infestations.
• Parasites (e.g., tapeworms in undercooked meat).
• Chemical contamination (e.g., pesticides, antibiotics).
• Radiation contamination.
• Water contamination.

Workers and Staff Safety

• Hair restraints, clean supplies, first-aid.
• Safe stove use.
• Use fire extinguishers appropriately.

Equipment and Utensils

• Thoroughly clean and disinfect all equipment and surfaces after use.

Waste Management

• Empty waste bins regularly and wash them appropriately.

Food Preparation Process

• Separate clean and dirty work areas.
• Ensure separation of clean and dirty areas.

Test your knowledge on macronutrient energy content and meal planning principles. This quiz covers important concepts like Basal Metabolic Rate (BMR) and the dietary guidelines for maintaining a balanced diet. Perfect for anyone looking to understand nutrition better!