Macronutrients, fibre and water | Cooking and nutrition

Starter quiz

Match these food items to the correct Eatwell Guide food group.
- grapes, okra
  
  ⇔
  
  fruit and vegetables ✓
- spaghetti, yam
  
  ⇔
  
  potatoes, bread, rice, pasta and other starchy carbohydrates ✓
- lentils, salmon
  
  ⇔
  
  beans, pulses, fish, eggs, meat and other proteins ✓
- cheese, soya drink
  
  ⇔
  
  dairy and alternatives ✓
- olive oil
  
  ⇔
  
  oils and spreads ✓
Which of these is not healthy eating advice?
- Eat two portions of fish a week.
- Eat at least 5 A DAY.
- Eat more fat. ✓
- Eat less salt.
Starting from the largest, place these Eatwell Guide food groups in order of size.
- 1
  
  ⇔
  
  fruit and vegetables
- 2
  
  ⇔
  
  beans, pulses, fish, eggs, meat and other proteins
- 3
  
  ⇔
  
  oils and spreads
Food labels often use the colours of a traffic light to indicate the amounts of fat, salt and sugars. The colour __________ indicates that the food is a healthier choice.
- red
- amber
- green ✓
Match the following food to their source.
- potatoes, bread, rice and pasta
  
  ⇔
  
  carbohydrate ✓
- beans, fish, eggs and meat
  
  ⇔
  
  protein ✓
- oils, spreads, butter and cakes
  
  ⇔
  
  fats ✓
Carbohydrate, protein and fat are known as ______.
- 'macronutrients' ✓

Which of these are macronutrients?
- minerals
- protein ✓
- vitamins
- fat ✓
- carbohydrate ✓
True or false? We should eat less starchy foods, as these are 'fattening' in the diet and provide little else.
- True
- False ✓
On average, we are recommended to drink __________ glasses of fluid a day to prevent dehydration.
- 4-6
- 6-8 ✓
- 8-10
- 10-12
Fibre helps to keep our ______ system healthy and can help to prevent constipation.
- 'digestive' ✓
When energy intake is lower than energy output …
- over time this will lead to weight loss. ✓
- over time this will lead to energy balance.
- over time this will lead to weight gain.
Match the following proteins and fats to food sources:
- protein (animal sources)
  
  ⇔
  
  fish, meat, eggs and dairy products ✓
- protein (plant sources)
  
  ⇔
  
  pulses, legumes and cereals ✓
- saturated fats
  
  ⇔
  
  fatty meats, cream, butter, coconut oil and cakes ✓
- unsaturated fats
  
  ⇔
  
  olive oil, nuts, spreads and oily fish ✓

Food and drinks provide energy and nutrients in different amounts, and have important functions for health.
Carbohydrate, protein and fat are macronutrients and have different functions and sources. They provide energy.
To maintain body weight we need to balance energy intake (from food and drink) with energy expenditure (from activity).
Fibre is needed to keep our digestive system healthy. It is important to eat a variety of fibre-containing foods.
We need water for a variety of functions, such as regulating body temperature and being physically active.

We should eat less starchy foods, as these are 'fattening' in the diet and provide little else.

Starchy foods should make up just over a third of the diet, as they are an important source of energy, fibre and micronutrients.

Energy - derived from chemical combustion of food and required for us to stay alive and function
Macronutrients - nutrients the human body needs in larger amounts, and provide energy: fat, protein and carbohydrate
Fibre - carbohydrates found typically in plant foods that are resistant to digestion
Water - a colourless and odourless liquid, the basis of fluids in living organisms