Nutrition and Energy Expenditure Quiz

The total amount of energy the body expends in a day, including basal metabolic rate (BMR) and physical activity.

The minimum amount of energy the body needs to function at rest, such as breathing and maintaining body temperature.

A multiplier that accounts for the amount of physical activity an individual engages in, ranging from 1.2 for sedentary individuals to 2.4 for highly active individuals.

A set of equations used to calculate BMR based on age, sex, weight, and height.

The principle that energy intake should match energy expenditure to maintain a stable weight.

Essential nutrients are those that the human body cannot produce on its own and must be obtained from food. These nutrients are crucial for growth, development, and overall function. A deficiency in essential nutrients can lead to various health problems.

Non-essential nutrients are substances found in food that, while beneficial for health, are not strictly required for survival. Our bodies can produce these nutrients themselves or obtain them from alternative sources. Examples include antioxidants and phytochemicals.

Macronutrients are nutrients that provide energy to the body and are needed in large quantities. They are essential for maintaining vital functions and supporting growth. The primary macronutrients include carbohydrates, proteins, and fats.

Carbohydrates are a type of macronutrient that provides energy to the body. They're found in foods like bread, pasta, fruits, and vegetables. The body breaks down carbohydrates into glucose, which is the primary energy source for cells.

Fats are macronutrients that play a crucial role in providing energy, insulating organs, and absorbing vitamins. They are found in foods like butter, oil, and meat. The body stores excess fat for later use as energy.

Proteins are macronutrients that are essential for building and repairing tissues, as well as producing enzymes and hormones. They are found in foods like meat, eggs, and beans. The body breaks down proteins into amino acids, which are used to create new proteins.

Water is essential for all bodily functions, including regulating body temperature, transporting nutrients, and removing waste. It is not a source of energy but is vital for survival.

Energy needs are determined by factors such as age, sex, body weight, and physical activity. The body requires energy from food to maintain its vital functions and perform daily activities.

Males generally have higher energy needs than females due to their typically larger body mass and higher lean muscle mass.

Pregnancy and breastfeeding increase energy needs due to the demands of supporting a growing fetus and providing milk for the baby. This is particularly important during the second and third trimesters of pregnancy.

Carbohydrates are a primary source of energy for the body. They are found in various forms, including simple sugars (like glucose, fructose, and galactose) and complex carbohydrates (like starch and glycogen).

Simple carbohydrates are made up of one or two sugar molecules and are quickly digested, providing a rapid burst of energy. They are often found in processed foods, fruits, and certain vegetables.

Complex carbohydrates are made up of long chains of sugar molecules and are digested more slowly, providing sustained energy. They are found in whole grains, legumes, and starches.

The process of taking whole grains and removing the bran and germ, leaving only the endosperm, which is primarily starch.

The bran, germ, and endosperm of a whole grain are all nutritious and provide different benefits. The bran is rich in fiber, the germ is a good source of vitamins and minerals, and the endosperm is primarily starch.

The process of grinding whole grains, separating the bran and germ from the endosperm, and then using the endosperm to create refined flour.

Glycogen is a storage form of glucose found in human muscles and the liver. It provides a readily available source of energy for the body.

Starch is a complex carbohydrate that is a major component of grains, tubers, and legumes. It is broken down into glucose and provides a slow and sustained release of energy.

The Glycemic Index (GI) measures how quickly different foods raise blood glucose levels after eating.

Foods with a high GI are quickly digested, causing a rapid rise in blood sugar.

Foods with a low GI are digested slowly, resulting in a gradual increase in blood sugar.

Foods like white bread, sugary drinks, and potatoes have a high GI.

Foods like legumes, whole grains, and most fruits have a low GI.

The GI is a useful tool for managing blood sugar levels, especially for people with diabetes.

The Glycemic Load (GL) considers both the GI of a food and the amount consumed.

The GL helps to provide a more accurate picture of how a food will affect blood sugar levels.

Complex carbohydrates that are not easily digested by the human body and are found in plant-based foods.

A type of dietary fibre that dissolves in water and forms a gel-like substance, contributing to a feeling of fullness and helping regulate blood sugar levels.

A type of dietary fibre that doesn't dissolve in water and helps to add bulk to stool, promoting regular bowel movements.

Dietary fibre added to food during processing to enhance its nutritional benefits.

A type of soluble fibre commonly found in psyllium husk, oat bran, and barley, known for lowering cholesterol levels.

Beneficial bacteria residing in the human gut responsible for various functions, including digestion and immune system support.

Foods that act as fuel for gut bacteria, promoting their growth and activity.

The process where gut bacteria break down certain types of dietary fibre, releasing beneficial compounds like short-chain fatty acids.

Foods with a high GI are digested and absorbed quickly, resulting in a rapid rise in blood glucose levels.

Foods with a low GI are digested and absorbed slowly, resulting in a gradual rise in blood glucose levels.

The Glycemic Index (GI) helps classify carbohydrates based on their impact on blood glucose levels.

Athletes may benefit from consuming high GI foods before endurance events to quickly replenish energy stores.

GI is a helpful tool for managing blood glucose levels, especially for individuals with diabetes.

The GI can also be used to plan meals and snacks for optimal energy levels and weight management.

Foods with a lower GI may promote satiety and help control appetite, potentially aiding in weight loss.