Nutrition and Energy Balance Quiz

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Questions and Answers

What percentage of daily food intake should come from carbohydrates?

55% (correct)

15%

30%

40%

How much energy does 1 gram of fat provide?

30 kJ

17 kJ

4.2 kJ

38 kJ (correct)

Which of the following factors does NOT influence the energy needed for exercise?

Weight

Type of activity

Time of day (correct)

Environmental temperature

What happens to excess energy consumed by the body?

Stored as fat Signup and view all the answers

What describes basal metabolic rate (BMR)?

Energy used to maintain body functions at rest Signup and view all the answers

What is the best practice for washing up dishes to prevent contamination?

Sort dishes from cleanest to dirtiest before washing Signup and view all the answers

Which of the following dates on food packaging indicates the product's best quality?

Best-before date Signup and view all the answers

What temperature should leftovers be heated to in order to destroy harmful microorganisms?

74°C Signup and view all the answers

What is the recommended temperature for keeping cold food before serving?

Below 4°C Signup and view all the answers

What should be done with food that has been left at room temperature for longer than 2 hours?

It should be discarded Signup and view all the answers

How should food be thawed safely?

In the refrigerator or microwave Signup and view all the answers

What should be used for wrapping kitchen waste before disposal?

Newspaper Signup and view all the answers

Which surfaces are recommended for food preparation?

Smooth and easy-to-clean surfaces Signup and view all the answers

What is the primary purpose of breakfast in a meal plan?

It restores blood glucose levels and improves concentration. Signup and view all the answers

Which of the following is a common method to prevent food spoilage at home?

Seal vacuum packed meat. Signup and view all the answers

What is considered a high-risk food for pathogen growth?

Protein-rich foods. Signup and view all the answers

Which food group should be included in each meal according to a balanced meal plan?

Fruits and vegetables. Signup and view all the answers

Which of the following best describes the correct handling of meat to minimize spoilage?

Defrost meat in the microwave oven. Signup and view all the answers

What is a recommended practice when planning meals on a budget?

Choose tinned fish as a cost-effective protein source. Signup and view all the answers

What should workers do to maintain good hygiene while preparing food?

Tying back long hair and covering cuts. Signup and view all the answers

Which of the following is an example of a pathogen-related risk associated with food?

Salmonella from undercooked chicken. Signup and view all the answers

What is a sign of food spoilage caused by microorganisms?

Changes in color and texture. Signup and view all the answers

What is an effective way to limit salt, fats, and sugars in meal preparation?

Use whole grains instead of refined options. Signup and view all the answers

Which of the following is not a part of food hygiene during food preparation?

Keeping kitchens disorganized. Signup and view all the answers

Which condition does not facilitate the growth of microorganisms in food?

Low humidity. Signup and view all the answers

What is one purpose of using HACCP in food safety?

To identify and manage food safety hazards. Signup and view all the answers

What is the role of enzymes in food spoilage?

They cause chemical changes leading to spoilage. Signup and view all the answers

Study Notes

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.

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.

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Description

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!