SACE Stage 1 - Nutrition: End of Term Test

Balanced Diet

A diet containing carbohydrates, proteins, fats, vitamins, minerals, water and fibre in appropriate proportions.

Macronutrients

Nutrients needed in large amounts that provide energy.

Micronutrients

Nutrients needed in small amounts that regulate body functions and maintain health.

Energy Provided by Carbohydrates

16.7 kJ per gram.

Energy Provided by Protein

16.7 kJ per gram.

Energy Provided by Fat

36.7 kJ per gram.

Energy Provided by Alcohol

29 kJ per gram.

Recommended Carbohydrate Intake

45-55% of total dietary intake.

Recommended Protein Intake

10-35% of total dietary intake.

Recommended Fat Intake

20-35% of total dietary intake.

Primary Function of Carbohydrates

Main source of energy for the body.

Brain Glucose Requirement

Approximately 130 grams of glucose per day.

Carbohydrates

Organic compounds made of carbon, hydrogen and oxygen (CHO).

Simple Carbohydrates

Carbohydrates composed of one or two sugar units.

Monosaccharides

Single sugar molecules such as glucose and fructose.

Disaccharides

Two linked sugar molecules such as sucrose and lactose.

Complex Carbohydrates

Carbohydrates made of three or more sugar units.

Oligosaccharides

Carbohydrates containing 3-10 sugar units.

Polysaccharides

Carbohydrates containing more than 10 sugar units.

Glycogen

The storage form of carbohydrate in animals.

Where Glycogen is Stored

Liver and muscle tissue.

Starch

The storage form of carbohydrate in plants.

Cellulose

A plant structural carbohydrate that humans cannot digest.

Importance of Cellulose

Provides dietary fibre and aids digestion.

Carbohydrate Loading

A strategy used to maximise glycogen stores before endurance events.

Effect of Low Carbohydrate Intake

Fatigue and reduced endurance performance.

Protein

Main nutrient for growth, maintenance and repair of tissues.

Proteins Are Made Of

Amino acids.

Total Number of Amino Acids

20 amino acids.

Essential Amino Acids

Amino acids that must be obtained from food.

Number of Essential Amino Acids

9.

Non-Essential Amino Acids

Amino acids that can be produced by the body.

Number of Non-Essential Amino Acids

11.

Unique Element in Protein

Nitrogen.

Functions of Protein

Growth, repair, enzymes, hormones and immune function.

Complete Protein

A protein containing all essential amino acids.

Incomplete Protein

A protein lacking one or more essential amino acids.

HBV Protein

High Biological Value protein containing all essential amino acids.

LBV Protein

Low Biological Value protein lacking one or more essential amino acids.

Examples of HBV Proteins

Meat, fish, eggs, dairy, quinoa and soy.

Examples of LBV Proteins

Most plant-based proteins.

Complementary Proteins

Combining plant proteins to obtain all essential amino acids.

Example of Complementary Proteins

Rice and beans.

Female Protein RDI

0.75 g per kg of body weight.

Male Protein RDI

0.84 g per kg of body weight.

Pregnant and Elderly Protein RDI

1.0 g per kg of body weight.

Lipids

Another name for fats.

Functions of Lipids

Energy storage, insulation and nutrient transport.

Major Types of Lipids

Triglycerides, sterols, phospholipids and fatty acids.

Triglycerides

The main form of dietary fat consisting of glycerol and three fatty acids.

Percentage of Dietary Fat as Triglycerides

About 95%.

Saturated Fat

Fat with no double bonds; usually solid at room temperature.

Sources of Saturated Fat

Animal products and some processed foods.

Unsaturated Fat

Fat with one or more double bonds; usually liquid at room temperature.

Sources of Unsaturated Fat

Plant oils, nuts and seeds.

Trans Fat

Artificial fat created by hydrogenation of unsaturated fats.

Health Effect of Trans Fats

Increase cholesterol and negatively affect health.

Why Fat Intake Should Be Controlled

Excess fat is easily stored and may lead to weight gain.

Water-Soluble Vitamins

Vitamin B complex and Vitamin C.

Fat-Soluble Vitamins

Vitamins A, D, E and K.

Function of Vitamins

Regulate body processes and prevent deficiency diseases.

Risk of Excess Fat-Soluble Vitamins

Toxicity because they can accumulate in the body.

Minerals

Inorganic nutrients required for body functions.

Major Minerals

Minerals required in larger amounts such as calcium and potassium.

Trace Minerals

Minerals required in very small amounts such as iron and zinc.

Functions of Minerals

Body structure, fluid balance and enzyme function.

Water

Essential nutrient required for hydration and life processes.

Is Water a Food Group?

No, but it is essential for survival.

Fibre

Indigestible plant material that supports digestive health.

Sources of Fibre

Fruits, vegetables and whole grains.

Muscle Girth

The circumference or size of a muscle.

Why Greater Muscle Girth Increases Weight

Muscle mass contributes significantly to body weight.

Athletes and BMI

Athletes may be classified as overweight because of high muscle mass.

Example of Misleading Weight Classification

Rugby players may appear overweight despite low body fat.

Optimal Weight

A weight that supports health and performance, not just a number on a chart.

Difference Between Macronutrients and Micronutrients

Macronutrients provide energy; micronutrients regulate body functions.

Main Energy Nutrient for Athletes

Carbohydrates.

Main Function of Protein for Athletes

Muscle growth and repair.

Most Energy-Dense Nutrient

Fat at 36.7 kJ per gram.

Why Brain Function Depends on Carbohydrates

The brain relies on glucose as its primary energy source.