Free SACE Nutrition Flashcard Review
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What is a macronutrient?
A nutrient required in large quantities that provides energy or structural components for the body. The main macronutrients are carbohydrates, proteins and lipids; alcohol is also energy-yielding.
State the energy content in kJ/g for protein, carbohydrate and fat.
Protein: 16.7 kJ/g; carbohydrate: 16.7 kJ/g; fat: 37.7 kJ/g.
How much energy (kJ/g) does alcohol provide?
29.3 kJ/g.
Water provides how many kJ/g?
0 kJ/g; water is energy-free.
Define the Acceptable Macronutrient Distribution Range (AMDR).
The recommended percentage of daily energy intake from each macronutrient: fat 20–35%, carbohydrate 45–65%, protein 15–25%.
What percentage of daily energy intake should come from fat according to the AMDR?
20–35%.
What percentage of daily energy intake should come from carbohydrate according to the AMDR?
45–65%.
What percentage of daily energy intake should come from protein according to the AMDR?
15–25%.
Calculate the energy from 50 g of protein.
50 g × 16.7 kJ/g = 835 kJ.
Calculate the energy from 80 g of fat.
80 g × 37.7 kJ/g = 3,016 kJ.
Define basal metabolic rate (BMR).
The minimum energy required at rest to maintain essential body functions such as breathing, circulation and cell metabolism.
What is the BMR formula for males?
Body mass (kg) × 1.0 × 24 hours × 4.2 kJ.
What is the BMR formula for females?
Body mass (kg) × 0.9 × 24 hours × 4.2 kJ.
Calculate the BMR for a 60 kg female.
60 × 0.9 × 24 × 4.2 = 5,443.2 kJ per day.
Calculate the BMR for a 75 kg male.
75 × 1.0 × 24 × 4.2 = 7,560 kJ per day.
Define the thermic effect of food (TEF).
The energy required to digest, absorb and process nutrients from food; approximately 10% of total daily energy intake.
If daily energy intake is 10,000 kJ, what is the TEF?
10,000 kJ × 0.10 = 1,000 kJ.
What is the formula for estimated energy expenditure (EEE)?
EEE = BMR + TEF + energy from physical activity.
Define energy balance.
The relationship between energy intake and energy expenditure; energy balance = energy intake − EEE.
What does a positive energy balance result in?
Weight gain, as energy intake exceeds energy expenditure and excess energy is stored as fat or muscle tissue.