Free TCE Year 11 Food and Nutrition Flashcard Review
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How many kilojoules per gram do carbohydrate, protein, fat and alcohol supply?
Carbohydrate about 17 kJ/g, protein about 17 kJ/g, fat about 37 kJ/g, alcohol about 29 kJ/g.
What are the three components of total energy expenditure?
Basal Metabolic Rate, physical activity and the thermic effect of food (plus growth in adolescence).
Name four factors that affect BMR.
Lean muscle mass and body size, age, sex, thyroid hormones, pregnancy and eating too few kilojoules (which slows metabolism).
What are the recommended proportions of energy from each macronutrient?
About 15–25% from protein, 20–35% from fat and 45–65% from carbohydrate (NHMRC ranges).
What is the difference between complete and incomplete protein?
Complete protein has all essential amino acids in useful amounts (meat, eggs, dairy, soy); incomplete protein is low in at least one (most legumes, grains, nuts).
Which fat raises LDL and lowers HDL?
Trans fat, which makes it the most harmful dietary fat for blood cholesterol.
Give one source of omega-3 and one of omega-6.
Omega-3: salmon, sardines, linseed or walnuts. Omega-6: sunflower, safflower or soybean oil.
How does vitamin D interrelate with calcium?
Vitamin D increases calcium absorption from the gut, so low vitamin D reduces calcium available for bones.
Why is folate important before and during early pregnancy?
It is needed for new cells and DNA; low intake raises the risk of neural tube defects such as spina bifida.
What is the role of iodine and a sign of deficiency?
Iodine is needed to make thyroid hormones for growth and brain development; deficiency can cause goitre.
Distinguish EAR from RDI.
The EAR meets the needs of half the healthy people in a group; the RDI meets the needs of nearly all (about 97–98%).
List three ways to keep vitamin C in vegetables during cooking.
Store them cold, scrub rather than peel, microwave or steam instead of boiling, and cook quickly.
Why can an RCT test cause and effect when a cross-sectional survey cannot?
Random allocation and a control group mean that the groups differ mainly in the intervention, whereas a survey only shows associations at one point in time.
What is a prospective cohort study?
A study that records the diets of a large group and follows them for years to see who develops a condition.
Name four questions that test the validity of a nutrition study.
Sample size and representativeness; control group, randomisation and blinding; control of confounders; peer review, replication and funding source.
Give two ethical requirements for conducting research with people.
Informed, voluntary consent with the right to withdraw; confidentiality; minimising harm; extra protection for children and vulnerable groups.
What is an ethical implication of research findings?
How results are used, for example misleading marketing or headlines that stigmatise a group or give false hope.
What are the RDIs for iron for girls and boys aged 14–18?
15 mg for girls and 11 mg for boys; girls need more because of menstrual losses.
What is the calcium RDI for 14–18-year-olds and why is it high?
1300 mg a day, because adolescence is the main period for building peak bone mass.
What do intakes below the EAR and above the UL indicate?
Below the EAR: a high probability of inadequacy. Above the UL: a risk of adverse effects.