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?

<p>Omega-3 fatty acids (D)</p> Signup and view all the answers

How do polyunsaturated fats differ from monounsaturated fats?

<p>Polyunsaturated fats cannot be made by the body. (A)</p> Signup and view all the answers

What is the primary storage form of glucose in humans?

<p>Glycogen (C)</p> Signup and view all the answers

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

<p>Soluble fiber (B)</p> Signup and view all the answers

What is a disadvantage of a high-fiber diet?

<p>Intestinal gas production (B)</p> Signup and view all the answers

Which food group is primarily associated with insoluble fiber?

<p>Nuts and whole grains (A)</p> Signup and view all the answers

What are complex carbohydrates primarily composed of?

<p>Polysaccharides (C)</p> Signup and view all the answers

What is one function of dietary fiber?

<p>Lowers cholesterol levels (A)</p> Signup and view all the answers

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

<p>Potatoes (A)</p> Signup and view all the answers

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

<p>Simple carbohydrates (B)</p> Signup and view all the answers

Which of the following is a monosaccharide?

<p>Glucose (B)</p> Signup and view all the answers

What is the primary function of starch in plants?

<p>Storage of energy (D)</p> Signup and view all the answers

Which disaccharide is commonly found in milk products?

<p>Lactose (B)</p> Signup and view all the answers

Which of the following foods is rich in fructose?

<p>Honey (D)</p> Signup and view all the answers

What is the primary role of mitochondria in body cells?

<p>Generate energy (A)</p> Signup and view all the answers

Which vitamins are essential for the production of ATP?

<p>B and C (D)</p> Signup and view all the answers

What is a significant function of insulin in the body?

<p>Regulation of metabolism (A)</p> Signup and view all the answers

Which of the following statements about disaccharides is true?

<p>They are formed by the reaction of two monosaccharides. (D)</p> Signup and view all the answers

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

<p>It tells the liver to produce bile. (D)</p> Signup and view all the answers

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

<p>Insulin and glucagon (C)</p> Signup and view all the answers

What does a high glycemic index indicate about carbohydrates?

<p>They are quickly absorbed. (B)</p> Signup and view all the answers

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

<p>Assisting in energy production (D)</p> Signup and view all the answers

Which food sources are typically rich in complete proteins?

<p>Meat and dairy products (A)</p> Signup and view all the answers

What percentage of daily requirements should carbohydrates make up?

<p>50-60 percent (C)</p> Signup and view all the answers

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

<p>Conversion to fat or excretion by the kidneys (C)</p> Signup and view all the answers

What function do messenger proteins serve in the body?

<p>They transmit signals between cells. (B)</p> Signup and view all the answers

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

<p>A recovery meal rich in protein (C)</p> Signup and view all the answers

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

<p>1-2 hours before training (A)</p> Signup and view all the answers

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

<p>Fiber content (C)</p> Signup and view all the answers

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

<p>150-200 ml of water or isotonic drink (C)</p> Signup and view all the answers

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

<p>Carbohydrates using an isotonic drink or lemonade (A)</p> Signup and view all the answers

What role does the vagus nerve play in digestion?

<p>It helps transmit signals from the gut to the brain. (C)</p> Signup and view all the answers

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

<p>It leads to ineffective digestion due to low stomach acid and enzyme levels. (C)</p> Signup and view all the answers

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

<p>½ liter of water or isotonic drink (D)</p> Signup and view all the answers

What is the primary role of insulin in the body?

<p>To facilitate the uptake of glucose by cells (B)</p> Signup and view all the answers

Which of the following statements is true about Diabetes 1?

<p>It requires daily insulin administration (A)</p> Signup and view all the answers

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

<p>2000-2200 Cal (A)</p> Signup and view all the answers

How many calories do proteins and carbohydrates provide per gram?

<p>4 cal per gram (B)</p> Signup and view all the answers

What typically causes the onset of Diabetes 2?

<p>Inadequate insulin production and lifestyle factors (D)</p> Signup and view all the answers

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

<p>The body begins utilizing fat as an energy source (C)</p> Signup and view all the answers

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

<p>1800 calories (B)</p> Signup and view all the answers

What is the role of the small intestine in digestion?

<p>Absorption of nutrients and further digestion (C)</p> Signup and view all the answers

Flashcards

Glycogen

The storage form of glucose in humans, fungi, bacteria, and animals. It's like a reserve of energy your body can tap into when needed.

Dietary Fiber

The part of plant-based foods that your body can't digest or absorb, often referred to as 'roughage.'

Soluble Fiber

A type of fiber that dissolves in water and forms a gel-like substance. It's like a sponge that absorbs things in your gut.

Insoluble Fiber

A type of fiber that doesn't dissolve in water. It helps add bulk to your stool and keeps things moving.

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Carbohydrates

The primary source of energy for your body, providing fuel for all bodily functions.

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Simple Carbohydrates

These are quickly digested sugars found in foods like fruits, milk, candy, and sweets.

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Complex Carbohydrates

These are more slowly digested carbohydrates found in foods like legumes, grains, and starchy vegetables.

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Monosaccharides

The simplest form of carbohydrates, like building blocks for more complex carbs.

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Disaccharides

Formed when two monosaccharides are joined together. Examples include sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose).

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Starch

A complex carbohydrate (polysaccharide) that is the primary energy storage mechanism for plants. It is a chain of glucose molecules.

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ATP (Adenosine Triphosphate)

A chemical substance used by body cells (humans, animals, and plants) to store and release energy. It's produced in the mitochondria.

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Mitochondria

Organelles found in body cells that are responsible for generating energy (ATP) through cellular respiration.

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Insulin

A hormone produced by the pancreas that regulates blood sugar levels. It helps the body use glucose for energy.

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What is the role of insulin in the body?

Insulin is a hormone that helps regulate blood sugar levels. It allows glucose to enter cells, providing them with energy. It is produced in the pancreas.

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Insulin's role in glucose uptake

Insulin, a hormone produced by the pancreas, enables glucose (blood sugar) to enter cells for energy. It acts like a key, unlocking the cell's door for glucose.

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Diabetes Type 1

An autoimmune disease where the body's immune system mistakenly attacks and destroys insulin-producing cells in the pancreas. This leads to an inability to produce insulin, making glucose unable to enter cells.

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Diabetes Type 2

A condition where the body either does not produce enough insulin or the cells become resistant to its effects, resulting in high blood sugar levels.

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Calorie measurement

Calorie (or kilocalorie) is a unit of measurement for the energy content of food, representing the amount of heat released when the food is completely burned.

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Caloric needs for weight management

To maintain weight, the number of calories consumed should equal the number of calories burned. To lose weight, consume fewer calories than burned. To gain weight, consume more calories than burned.

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Caloric needs for dancers

Dancers require higher calorie intake due to their intense physical activities. The estimated average daily calorie requirement is 45-50 calories per kilogram of body weight for females and 50-55 calories per kilogram of body weight for males.

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Digestive process

The digestive process breaks down food starting from the mouth, through the throat, esophagus, stomach, small intestine, large intestine, and ends at the rectum.

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Energy content of food

Carbohydrates and proteins provide 4 calories per gram, while fat provides 9 calories per gram. This information is helpful in comparing the energy density of different foods.

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What is the primary energy source for the body after intense training?

After approximately 1.5-2 hours of intense exercise, the body switches to utilizing fat as its primary energy source.

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What are the types of fat?

There are three main types of fat: unsaturated fat (healthy), saturated fat (less healthy), and trans fat (unhealthy).

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What is the difference between mono- and polyunsaturated fats?

Monounsaturated fats have one carbon-carbon double bond, while polyunsaturated fats have multiple double bonds.

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Why are omega-3 fatty acids important?

Omega-3 fatty acids are essential fatty acids that the body cannot produce, so they must be obtained through diet. They play a crucial role in maintaining heart health, lowering blood pressure, and promoting overall well-being.

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Where can you find healthy fats?

Healthy fats, such as monounsaturated and polyunsaturated fats, are found in foods like avocados, olive oil, fish, and nuts.

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Vagus Nerve's Role in Digestion

The vagus nerve controls several digestive processes: It signals the liver to produce bile for fat digestion, stimulates the pancreas to release enzymes for breaking down nutrients, and controls the intestinal muscles for food and waste movement.

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Glycemic Index

The Glycemic Index (GI) measures how quickly carbohydrates are absorbed into the bloodstream, impacting blood sugar levels. High GI foods are rapidly absorbed, while low GI foods are absorbed more slowly.

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Complete Proteins

Complete proteins contain all nine essential amino acids, which your body cannot produce on its own. These are crucial for building and repairing tissues.

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Protein Sources

Proteins are found in a variety of foods including meats, poultry, fish, dairy products, vegetables, and legumes.

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Protein's Function

Proteins are important for many bodily functions, including building and repairing tissues, carrying oxygen, creating enzymes, and transporting nutrients.

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Excess Protein

When you consume more protein than your body needs, the excess is excreted in urine or stored as fat.

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Factors Affecting Carb Metabolism

The speed at which your body breaks down carbs is influenced by how refined the carbs are, how they're cooked, the presence of fiber and fat, and the amount consumed.

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Protein's Role in the Body

Proteins are essential for various bodily functions, including building and repairing tissues, forming antibodies, and transporting oxygen.

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Fluid Balance Before Training

Maintaining enough fluids in your body before starting a workout is crucial for performance and avoiding dehydration. This includes drinking 150-200 ml of water or an isotonic drink 10 minutes before beginning your workout.

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Carbohydrate Timing for Training

Consuming carbohydrates at specific times around training maximizes energy and recovery. A meal rich in carbohydrates 1-2 hours before training provides sustained energy. A small snack with carbs before or during training, like fruit or nuts, offers an additional boost.

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Fluid Intake During Long Training

For workouts lasting over an hour, staying hydrated becomes even more important. Aim for 400-800 ml of water per hour to replenish fluids lost through sweat.

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Carbohydrate Intake During Long Training

When training for more than 1.5 hours, consuming carbs helps maintain your energy levels. Isotonic drinks or lemonade are good options for replenishing both fluids and carbs.

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Recovery Meal after Training

A recovery meal within 30 minutes of finishing your workout helps repair muscles and replenish glycogen stores. This meal should include both protein and carbohydrates in a ratio of 1:3 or 1:4.

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Vagus Nerve and Digestion

A stressed, damaged, or underactive vagus nerve can lead to low stomach acid and reduced enzyme production, resulting in impaired digestion.

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Importance of Stomach Acid

Adequate stomach acid levels are crucial for effective digestion, breaking down food and activating digestive enzymes.

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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.

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