Nutrition Year 2 Quiz

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Questions and Answers

What type of fat is categorized as a bad fat?

Saturated fat

Trans fat (correct)

Polyunsaturated fat

Monounsaturated fat

Which of the following foods is a source of monounsaturated fats?

Fish

Peanut butter

Butter

Olive oil (correct)

What is a key benefit of omega-3 fatty acids?

Promote weight gain

Protect against irregular heartbeats (correct)

Help in building muscle

Increase saturated fat levels

Which type of fat is essential and must be obtained through diet?

Omega-3 fatty acids Signup and view all the answers

How do polyunsaturated fats differ from monounsaturated fats?

Polyunsaturated fats cannot be made by the body. Signup and view all the answers

What is the primary storage form of glucose in humans?

Glycogen Signup and view all the answers

Which type of fiber dissolves in water and offers a feeling of fullness?

Soluble fiber Signup and view all the answers

What is a disadvantage of a high-fiber diet?

Intestinal gas production Signup and view all the answers

Which food group is primarily associated with insoluble fiber?

Nuts and whole grains Signup and view all the answers

What are complex carbohydrates primarily composed of?

Polysaccharides Signup and view all the answers

What is one function of dietary fiber?

Lowers cholesterol levels Signup and view all the answers

Which of the following is NOT a source of soluble fiber?

Potatoes Signup and view all the answers

Which type of carbohydrate is primarily found in candy and sweets?

Simple carbohydrates Signup and view all the answers

Which of the following is a monosaccharide?

Glucose Signup and view all the answers

What is the primary function of starch in plants?

Storage of energy Signup and view all the answers

Which disaccharide is commonly found in milk products?

Lactose Signup and view all the answers

Which of the following foods is rich in fructose?

Honey Signup and view all the answers

What is the primary role of mitochondria in body cells?

Generate energy Signup and view all the answers

Which vitamins are essential for the production of ATP?

B and C Signup and view all the answers

What is a significant function of insulin in the body?

Regulation of metabolism Signup and view all the answers

Which of the following statements about disaccharides is true?

They are formed by the reaction of two monosaccharides. Signup and view all the answers

What role does the vagus nerve play in relation to the liver?

It tells the liver to produce bile. Signup and view all the answers

Which substance is produced by the pancreas as stimulated by the vagus nerve?

Insulin and glucagon Signup and view all the answers

What does a high glycemic index indicate about carbohydrates?

They are quickly absorbed. Signup and view all the answers

Which of the following is NOT a function of proteins in the body?

Assisting in energy production Signup and view all the answers

Which food sources are typically rich in complete proteins?

Meat and dairy products Signup and view all the answers

What percentage of daily requirements should carbohydrates make up?

50-60 percent Signup and view all the answers

What is a common result of consuming excess protein in the diet?

Conversion to fat or excretion by the kidneys Signup and view all the answers

What function do messenger proteins serve in the body?

They transmit signals between cells. Signup and view all the answers

What type of meal should be consumed directly after heavy training?

A recovery meal rich in protein Signup and view all the answers

When should the last carbohydrate-rich meal be consumed before training?

1-2 hours before training Signup and view all the answers

Which of the following components slows down the metabolism of carbohydrates?

Fiber content Signup and view all the answers

What is the recommended fluid intake 10 minutes before starting training?

150-200 ml of water or isotonic drink Signup and view all the answers

What should be consumed during training that lasts longer than 1.5 hours?

Carbohydrates using an isotonic drink or lemonade Signup and view all the answers

What role does the vagus nerve play in digestion?

It helps transmit signals from the gut to the brain. Signup and view all the answers

What is the effect of a stressed or under-active vagus nerve?

It leads to ineffective digestion due to low stomach acid and enzyme levels. Signup and view all the answers

How much fluid should be consumed directly after training to restore balance?

½ liter of water or isotonic drink Signup and view all the answers

What is the primary role of insulin in the body?

To facilitate the uptake of glucose by cells Signup and view all the answers

Which of the following statements is true about Diabetes 1?

It requires daily insulin administration Signup and view all the answers

What is the average daily caloric need for a female aged 19-50?

2000-2200 Cal Signup and view all the answers

How many calories do proteins and carbohydrates provide per gram?

4 cal per gram Signup and view all the answers

What typically causes the onset of Diabetes 2?

Inadequate insulin production and lifestyle factors Signup and view all the answers

What is the consequence of not having sufficient insulin in the body?

The body begins utilizing fat as an energy source Signup and view all the answers

How many calories must be consumed to gain 1 kilogram of body fat?

1800 calories Signup and view all the answers

What is the role of the small intestine in digestion?

Absorption of nutrients and further digestion Signup and view all the answers

Study Notes

Summary of Nutrition Year 2

Glycogen: Storage form of glucose in humans, fungi, bacteria, and animals. Stored in liver and muscles for future energy.
Starch: Plant equivalent of glycogen, energy reserves.
Dietary Fiber: Undigested, unabsorbed carbohydrates in diet. Increases stool weight, resists digestion by enzymes.
Soluble Fiber: Dissolves in water, forms gel-like material. Helps lower blood cholesterol and glucose levels. Found in oats, peas, beans, apples, citrus, carrots, and barley.
Insoluble Fiber: Does not dissolve in water, promotes digestive system movement and increases stool bulk, helps prevent/relieve constipation. Found in whole-wheat flour, wheat bran, nuts, beans, and vegetables (e.g., cauliflower, green beans).
Carbohydrates: Sugar and energy source for body functions. 4 calories per gram.
Excess Sugar: Stored in muscles and liver (glycogen) or as fat.
Simple Carbohydrate: Monosaccharides and disaccharides (fruits, milk, candy).
Complex Carbohydrate: Polysaccharides (legumes, grains, starchy vegetables).
Monosaccharides: Simplest carbohydrate forms (glucose, fructose, galactose).
Disaccharides: Two monosaccharides joined together (sucrose, lactose, maltose).
Polysaccharides: Chains of monosaccharides (starch, glycogen, cellulose, chitin).
Glucose: Main sugar cells use for energy; found in fruits and vegetables.
Fructose: Found in fruits, lower amounts in vegetables.
Lactose: Disaccharide in milk products.
Sucrose: Table sugar, made from glucose and fructose.
Starch: Plant energy storage; found in wheat, rice, corn.
Mitochondria: Body cell organelles that generate ATP (energy).
ATP: Adenosine triphosphate, chemical substance used by cells to store and release energy. Vitamin C is necessary to produce ATP.
Insulin: Hormone produced in pancreas; regulates glucose uptake by cells and preventing fat usage as energy.
Diabetes 1: Immune system attacks insulin-producing cells; daily insulin necessary.
Diabetes 2: Inadequate insulin production or cells not responding to insulin; influenced by family history, overweight, and lifestyle.
Metabolic Pathway/Digestive Tract: Digestion process from mouth to toilet, including esophagus, stomach, and intestines.
Calories: Units to measure energy in food.
Carbohydrate (protein) calories: 4 calories per gram. Fat: 9 calories per gram.

Measuring Energy in Food

Calories (Cal or kilocalories): Used to compare energy available in food.
Daily calorie needs: Based on activity level and size.

Food Before and During Training

Fluids: Drink 10 - 15 minutes before and during training (water or isotonic drink).
Carbohydrates: Eat carbohydrates 1-2 hours before training; small snacks during training if it's more than 1.5 hours long.
Meals/Snacks: For replenishment and muscle recovery within 30 minutes after training. Combine carbohydrates and protein (1:3 or 1:4).

Specific Nutrients

Vagus Nerve: Plays a role in digestion speed.
Glycemic Index: Measures how quickly carbohydrates are absorbed (high or low, quickly or slowly absorbed).
Proteins: Building blocks of tissues. 9 essential amino acids; 23 protein building amino acids.
Complete Proteins: Contain all essential amino acids (meat, fish, milk, eggs, soy).
Incomplete Proteins: Lack one or more essential amino acids (grains, nuts, beans).
Fats: Provide energy, structure, and support. Key for cell function, nerve communication, warmth. Unsaturated (monounsaturated, polyunsaturated) or saturated fats. Trans fat is less healthy one.
Omega-3 Fatty Acids: Protect against irregular heartbeats, help lower blood pressure. Essential fatty acids.
Omega-6 Fatty acids: Increases inflammation, part of the immune system responses.
Omega-9 Fatty Acids: Protective against heart disease, helps to eliminate plaque build up.
Cholesterol: Not a fat, a fat-like substance; essential for cell structure and hormone production.
Minerals: Inorganic substances crucial for various bodily functions (calcium, magnesium, iron, zinc).
Vitamins: Organic compounds essential for metabolism, growth, and regulation. Water-soluble (C & B complex) or Fat-soluble (A, D, E, K).
Antioxidants: Protect body from free radicals. Sources of vitamin A, C, Selenium etc.

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Description

Test your knowledge on key nutrition concepts from Year 2. This quiz covers topics such as glycogen, starch, dietary fiber, and the role of carbohydrates in human health. Challenge yourself and see how much you remember about these essential nutrients and their functions.