KW Test

Q: What is the definition of a calorie?
A: A measurement of energy in food.

Q: What factors determine how many calories you need each day?
A: Age, height, sex, activity level, weight, and more. Generally, 2,000 calories per day is recommended.

Q: What can affect your metabolic rate?
A: Activity level and genetics.

Q: What is energy balance?
A: The relationship between energy consumed (from food/drinks) and energy burned (through activity and body functions).

Q: What are the recommended macronutrient percentages for an active lifestyle ('The Zone')?
A: 40% carbs, 30% protein, and 30% fat.

Q: How do you convert grams to calories to a percentage?
A: Multiply grams by calorie value (4 for carbs/protein, 9 for fat), then divide by total calories and multiply by 100.

Q: How many calories per gram are in protein, carbohydrates, and fat?
A: Protein = 4, Carbs = 4, Fat = 9 calories per gram.

Q: How does your body use carbohydrates for energy?
A: They are broken into glucose for energy; extra is stored as glycogen and eventually fat.

Q: What are complete, incomplete, and complementary proteins?
A: Complete = all essential amino acids (animal products), Incomplete = missing some (plant-based), Complementary = two incomplete combined (e.g., beans and rice).

Q: Which populations are at risk of not getting enough protein?
A: The elderly, the impoverished, and very active people.

Q: What are 2 main functions of proteins, carbs, and 4 of fats?
A: Protein: energy and body repair. Carbs: energy and repair. Fats: backup energy, support immune system, skin/hair health, vitamin absorption.

Q: What is the difference between simple and complex carbohydrates?
A: Simple = quick energy (sugars, fruits), Complex = slower energy (starches like potatoes, whole grains).

Q: What are the effects of too much vs. enough fiber?
A: Too much = stomach issues, nutrient loss; Enough = healthy digestion and disease prevention.

Q: What is the difference between ‘good’ and ‘bad’ carbohydrates?
A: Good carbs have more nutrients than calories; bad carbs have more calories than nutrients.

Q: What’s the difference between saturated and unsaturated fats?
A: Saturated = solid at room temp, mostly animal-based. Unsaturated = liquid at room temp, mostly plant-based.

Q: What are six ways to reduce saturated fat in your diet?
A: Avoid fried foods, check cooking oils, choose low-fat dairy, and eat more plant-based foods.

Q: What process turns unsaturated fat into saturated fat?
A: Hydrogenation.

Q: Which vitamins are fat-soluble and water-soluble, and what's the difference?
A: Fat-soluble = A, D, E, K. Water-soluble = B, C. Fat-soluble dissolve in fat, water-soluble dissolve in water.

Q: What is the energy order: carbs, fats, proteins?
A: Carbs and proteins are primary energy sources; fats are secondary.

Q: How many extra calories are needed to gain one pound of body mass?
A: 3,500 calories.

Q: Name 3 vitamins with their functions and sources.
A: Vitamin D = bone growth, immune support; Vitamin K = blood clotting, strong bones; Vitamin B = metabolism, red blood cell formation.

Q: What are the functions of calcium, sodium, potassium, and iron?
A: Calcium = bone health, clotting; Sodium = fluid balance, muscle contraction; Potassium = blood pressure, nervous system; Iron = red blood cell formation, energy.