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WorksheetsBe the experts - Protein and Macronutrients Worksheet
Total questions: 95
Worksheet time: 55mins
What is the main topic discussed in this worksheet?
Protein
Carbohydrate
Lipid
Nucleic Acid
What is the nutrient discussed in this worksheet?
Protein
Carbohydrate
Fat
Vitamin
What category of nutrients does protein belong to?
Macronutrients
Micronutrients
Vitamins
Minerals
Based on this information, what are proteins made up of?
Amino acids
Fatty acids
Nucleotides
Monosaccharides
Why is protein essential for the body? What can happen if there is a lack of protein in the diet?
a) Protein is essential for the growth, repair, and maintenance of body tissues, as well as the production of enzymes and hormones. It supports muscle development, immune function, and overall health. b) A lack of protein can lead to muscle wasting, weakened immune function, delayed wound healing, oedema, and increased risk of infections.
a) Protein is only needed for energy and does not play a role in tissue repair. b) A lack of protein only causes increased appetite and weight gain.
a) Protein is essential only for children and not for adults. b) A lack of protein has no effect on the immune system.
a) Protein is important for bone strength only. b) A lack of protein leads to stronger muscles and faster healing.
What is the primary nutrient represented in the following statement?
Proteins
Carbohydrates
Fats
Vitamins
What is the name of the recipe mentioned in the worksheet that promotes protein consumption?
Grilled Chicken with Quinoa Salad
Vegetable Stir Fry with Rice
Pasta Primavera
Classic Margherita Pizza
Why does the Grilled Chicken Breast with Quinoa Salad recipe promote protein consumption?
Because it features chicken breast, a lean source of high-quality protein that provides essential amino acids necessary for muscle repair and overall health. Quinoa is also a good source of protein.
Because it contains only vegetables, which are the highest source of protein.
Because it uses only spices and herbs, which are rich in protein.
Because it is a dessert, and desserts are known for their protein content.
The importance of consuming protein is:
It helps build and repair body tissues.
It provides only vitamins.
It is the main source of energy for the body.
It helps in the absorption of sunlight.
Protein is essential for the body because:
it helps build and repair tissues.
it provides vitamins only.
it is the main source of energy.
it helps in producing carbohydrates.
Fill in the blank: Rice contains ______ mg of carbohydrates per 1 cup cooked.
45,000
15,000
5,000
100
Fill in the blank: Bread contains ______ mg of carbohydrates per slice.
15,000
1,500
150
50,000
Fill in the blank: Pasta contains ______ mg of carbohydrates per 1 cup cooked.
43,000
12,000
5,000
25,000
Fill in the blank: Potatoes contain ______ mg of carbohydrates per medium potato.
37,000
15,000
50,000
5,000
Fill in the blank: Bananas contain ______ mg of carbohydrates per medium banana.
27,000
12,000
5,000
40,000
Fill in the blank: Adults typically need ______ mg of carbohydrates per day.
225,000–325,000
2,250–3,250
130–180
1,000–1,500
We eat carbohydrates because:
they provide energy for our bodies.
they help us breathe underwater.
they make us taller instantly.
they turn into vitamins.
If we don’t eat enough carbohydrates, what happens?
The body uses protein and fat for energy
We gain more energy
Our bones become stronger
We become immune to diseases
Fill in the blank: Olive oil contains ______ mg of lipids (fats) per tablespoon.
14,000
1,400
140,000
4,000
Fill in the blank: Avocado contains ______ mg of lipids (fats) per medium avocado.
21,000
5,000
10,000
30,000
Fill in the blank: Almonds contain ______ mg of lipids (fats) per 28g handful.
14,000
2,000
7,500
20,000
Fill in the blank: Butter contains ______ mg of lipids (fats) per tablespoon.
11,000
1,100
110
21,000
What is one reason we eat lipids?
Lipids help absorb fat-soluble vitamins (A, D, E, K).
Lipids are the main source of genetic information.
Lipids directly produce red blood cells.
Lipids are the primary component of bones.
What is one effect of not eating enough fat?
Lack of fat can cause vitamin deficiencies.
It increases muscle mass rapidly.
It improves night vision significantly.
It causes hair to turn blue.
Which food is a good source of Vitamin A?
Oranges
Carrots
Milk
Spinach
How much Vitamin C is found in a medium orange?
70 mg
20 mg
150 mg
200 mg
Which vitamin is provided by sunlight-exposed mushrooms?
Vitamin A
Vitamin C
Vitamin D
Vitamin K
Spinach is a good source of which vitamin?
Vitamin K
Vitamin C
Vitamin D
Vitamin B12
What is one reason we need vitamins?
Vitamins support immune health.
Vitamins provide energy like carbohydrates.
Vitamins build strong bones directly like calcium.
Vitamins are a source of protein.
What is one effect of vitamin deficiency?
Vitamin deficiencies can cause scurvy.
Vitamin deficiencies can increase muscle strength.
Vitamin deficiencies can improve vision.
Vitamin deficiencies can prevent infections.
Which food is a good source of Calcium?
Red meat
Bananas
Milk
Table salt
How much Iron is found in 100g of red meat?
2.7 mg
0.5 mg
10 mg
5 mg
Which mineral is found in bananas?
Calcium
Potassium
Magnesium
Iodine
Pumpkin seeds are a good source of which mineral?
Magnesium
Iron
Zinc
Calcium
Table salt (iodized) is a good source of which mineral?
Iodine
Calcium
Iron
Magnesium
What can a deficiency of iron cause?
Anemia
Diabetes
Hypertension
Scurvy
Nutrient: Water Good sources of nutrient: 1. Drinking water - 250,000 mg (per glass, ~250ml) 2. Watermelon - 150,000 mg (per 1 cup) 3. Cucumber - 130,000 mg (per 1 cup sliced) 4. Orange - 120,000 mg (per medium orange) 5. Soup/broth - 200,000 mg (per bowl) Which of the following is the highest source of water?
Watermelon
Cucumber
Drinking water
Orange
What can dehydration cause in severe cases?
Organ failure
Increased appetite
Improved memory
Faster healing
Which of the following is a micronutrient?
Carbohydrates
Proteins
Vitamins
Water
What are the three main elements that make up carbohydrates?
Carbon, Hydrogen, Oxygen
Nitrogen, Hydrogen, Sulfur
Phosphorus, Potassium, Calcium
Iron, Magnesium, Zinc
What are disaccharides made up of?
Two monosaccharide units joined together
Three monosaccharide units joined together
A monosaccharide and a fatty acid
A protein and a monosaccharide
What is sucrose composed of?
One glucose molecule and one fructose molecule
Two glucose molecules
Two fructose molecules
One glucose molecule and one galactose molecule
An example of a food containing starch is ________.
potatoes
chicken
cheese
fish
Long complex chains of monosaccharides or disaccharides are called _________.
polysaccharides
lipids
nucleotides
amino acids
Disaccharides break down into __________ during digestion. For example, sucrose (a disaccharide) breaks down into ________ and ________.
monosaccharides; glucose; fructose
polysaccharides; maltose; lactose
amino acids; glucose; galactose
fatty acids; sucrose; maltose
A ________ forms when two atoms share one or more pairs of electrons. For example, in a water molecule (H₂O), each hydrogen atom shares one electron with the oxygen atom, forming ________ bonds.
covalent bond; covalent
ionic bond; ionic
metallic bond; metallic
hydrogen bond; hydrogen
A food that is high in dietary fibre is ________. Other high-fibre foods include ________, ________, ________, and ________.
broccoli; beans; lentils; whole grains; apples
chicken; rice; cheese; eggs; fish
beef; milk; butter; yogurt; ice cream
pasta; white bread; bacon; ham; sausage
Amino acids are made up of the following elements: Carbon (C), Hydrogen (H), Oxygen (O), Nitrogen (N), and sometimes ________ in certain amino acids like cysteine and methionine.
Sulfur (S)
Phosphorus (P)
Calcium (Ca)
Magnesium (Mg)
The difference between fibrous and globular proteins is:
Fibrous proteins are elongated and insoluble, while globular proteins are compact and soluble.
Fibrous proteins are compact and soluble, while globular proteins are elongated and insoluble.
Both fibrous and globular proteins are compact and soluble.
Both fibrous and globular proteins are elongated and insoluble.
The difference between essential and nonessential amino acids is that essential amino acids cannot be made by the body and must be obtained from the diet, while nonessential amino acids can be synthesized by the body. Which of the following is an example of an essential amino acid?
Leucine
Alanine
Glycine
Serine
A complete protein is a protein that contains all essential amino acids. Which of the following is an example of a complete protein?
Eggs
Wheat
Rice
Lentils
The three types of lipids are: 1. Fats (triglycerides) – (The rest of the question is not visible in the image.)
Fats (triglycerides)
Amino acids
Nucleic acids
Monosaccharides
Phospholipids are effective emulsifiers because:
they have both hydrophilic and hydrophobic regions.
they are completely hydrophobic.
they dissolve only in water.
they are made entirely of proteins.
Unsaturated fatty acids contain at least one double bond between carbon atoms.
True
False
Omega-3 and omega-6 fatty acids are essential fatty acids, meaning the body cannot produce them on its own and they must be obtained through diet.
True
False
Choose the correct answer.
Choose the correct answer.
Choose the correct answer.
Vitamin B is important because:
it helps the body convert food into energy.
it strengthens bones directly.
it is the main source of vitamin C.
it is only needed for hair growth.
Vitamin C is important because:
it helps the body heal and boosts the immune system
it provides energy directly to the body
it is the main source of calcium
it helps in the digestion of fats
The difference between fat-soluble and water-soluble vitamins is:
Fat-soluble vitamins are stored in the body, while water-soluble vitamins are not.
Fat-soluble vitamins dissolve in water, while water-soluble vitamins dissolve in fat.
Water-soluble vitamins are stored in the body, while fat-soluble vitamins are not.
Both types of vitamins are stored in the body in the same way.
Q24: An example of a water-soluble vitamin is Vitamin C, and an example of a fat-soluble vitamin is Vitamin A. State their functions.
Vitamin C helps in wound healing and immune function; Vitamin A is important for vision and skin health.
Vitamin C is important for bone strength; Vitamin A helps in blood clotting.
Vitamin C aids in calcium absorption; Vitamin A is essential for energy production.
Vitamin C is necessary for nerve function; Vitamin A helps in muscle contraction.
Vitamins are required in smaller amounts to support various body functions.
True
False
Which of the following is a source of carbohydrates?
Rice
Eggs
Chicken
Fish
The difference between simple and complex carbohydrates is:
Simple carbohydrates are made of one or two sugar units, while complex carbohydrates are made of many sugar units.
Simple carbohydrates provide long-lasting energy, while complex carbohydrates provide quick energy.
Complex carbohydrates are always unhealthy, while simple carbohydrates are always healthy.
Simple carbohydrates are found only in vegetables, while complex carbohydrates are found only in fruits.
It is important to consume both types of carbohydrates because:
they provide both immediate and sustained energy for the body.
they are the only source of vitamins and minerals.
they help the body produce more fat.
they prevent the absorption of proteins.
Name three foods that are rich in protein.
Chicken breast, eggs, lentils
White bread, soda, candy
Potato chips, jelly, apples
Butter, sugar, lettuce
Which of the following is a source of carbohydrates?
Rice
Chicken
Olive oil
Almonds
Which of the following foods is a good source of protein?
Bread
Eggs
Olive oil
Oranges
Which of the following foods is a source of lipids?
Avocados
Rice
Chicken
Citrus fruits
Which vitamin is found in citrus fruits such as oranges and lemons?
Vitamin C
Vitamin A
Vitamin D
Vitamin B12
Fill in the blank: Nuts such as almonds and walnuts are sources of _______.
Lipids
Carbohydrates
Proteins
Vitamins
Fill in the blank: Fruits such as bananas and apples are sources of _______.
Carbohydrates
Proteins
Fats
Vitamins
What are some essential roles of proteins in the body?
Building and repairing tissues, producing enzymes, supporting immune function, transporting oxygen, regulating hormones, serving as an energy source.
Storing genetic information, providing insulation, forming cell walls, producing bile, storing calcium, generating nerve impulses.
Breaking down vitamins, storing fat, producing chlorophyll, forming bones, digesting fiber, creating starch.
Absorbing sunlight, producing glucose, storing water, forming cellulose, generating ATP, creating waxes.
List the three types of fats and where they are found.
Saturated fats (cheese, fatty meats), Unsaturated fats (plant-based oils, nuts, seeds, fish), Trans fats (processed and fried foods).
Monounsaturated fats (candy, soda), Polyunsaturated fats (white bread, pasta), Omega-9 fats (chips, cookies).
Essential fats (lettuce, apples), Non-essential fats (rice, beans), Artificial fats (water, juice).
Simple fats (sugar, salt), Complex fats (flour, milk), Neutral fats (tea, coffee).
What are the functions of lipids in the body?
Provide energy, absorb fat-soluble vitamins, protect organs, provide insulation, build cell membranes, produce hormones.
Store genetic information, synthesize proteins, transport oxygen, regulate blood sugar.
Break down carbohydrates, neutralize stomach acid, produce bile, store calcium.
Transmit nerve impulses, contract muscles, detoxify blood, produce red blood cells.
Why does the body not store some vitamins?
Because the body does not store them.
Because the body needs them in large amounts.
Because the body cannot absorb them at all.
Because the body turns them into minerals.
Name a mineral that helps build and maintain strong bones and teeth, and a food source rich in it.
Calcium; milk.
Iron; spinach.
Potassium; bananas.
Vitamin C; oranges.
Why does the body need more calcium during growth phases?
Because the body is building new bone tissue and needs more calcium to support proper development.
Because calcium helps in digesting food faster during growth phases.
Because calcium increases the body's energy levels during growth phases.
Because calcium prevents the body from catching a cold during growth phases.
What are trace minerals and why are they important?
Essential nutrients required in small amounts; important for enzyme activity, hormone production, immune system support.
Non-essential nutrients required in large amounts; important for bone structure only.
Vitamins that provide energy and are stored in fat tissues.
Compounds that are only needed during childhood for growth.
Name a meal that includes savory grilled chicken with sea salted vegetables and a broth-based soup.
Savory Grilled Chicken with Sea Salted Vegetables and a Broth-Based Soup.
Sweet Pancakes with Maple Syrup and Fresh Berries.
Spicy Tofu Stir-Fry with Jasmine Rice and Mango Salsa.
Classic Beef Burger with French Fries and Coleslaw.
Fill in the blank for each deficiency disease and the nutrient lacking in the diet.
a. Anaemia - iron b. Scurvy - vitamin C c. Hypocalcemia - calcium d. Cavities/decay - fluoride e. Hypokalemia - potassium
a. Anaemia - calcium b. Scurvy - vitamin D c. Hypocalcemia - iron d. Cavities/decay - potassium e. Hypokalemia - fluoride
a. Anaemia - vitamin C b. Scurvy - potassium c. Hypocalcemia - fluoride d. Cavities/decay - calcium e. Hypokalemia - iron
a. Anaemia - potassium b. Scurvy - iron c. Hypocalcemia - vitamin C d. Cavities/decay - vitamin D e. Hypokalemia - calcium
What is the recommended daily water intake for your age and activity level?
2.6 L/day
1.0 L/day
4.0 L/day
0.5 L/day
Are you drinking enough water based on the NRV guidelines if you consume around 2.5 to 3 litres daily through fluids and food?
Yes, this meets the recommended intake for my age and activity level.
No, this is below the recommended intake for most adults.
No, this is far above the recommended intake and could be harmful.
Only if you exercise intensely every day.
What is the main function of water in the human body?
Regulates body temperature, aids digestion, transports nutrients
Provides energy for muscles
Produces hormones
Stores genetic information
Which of the following is a good food source of minerals?
Bread
Dairy
Avocados
Meat
What can happen if we do not consume enough vitamins?
Dehydration
Scurvy, rickets, vision problems, low immunity
Muscle cramps
Low blood sugar
Lipids (Fats) provide energy, support cell structure, and absorb ________.
fat-soluble vitamins
water-soluble vitamins
minerals
carbohydrates
Which nutrient is the main source of energy for the body and brain?
Protein
Carbohydrates
Lipids
Vitamins
What are some good food sources of protein?
Meat, eggs, legumes, dairy, tofu
Candy, soda, chips, cake
Butter, oil, sugar, salt
Jam, jelly, syrup, honey
What is a possible effect of not consuming enough lipids (fats)?
Hormone imbalance, vitamin deficiencies, low energy
Increased muscle mass
Improved vision
Faster wound healing
Calcium is essential for building and maintaining strong bones and teeth, and helps with muscle contraction, blood clotting, and nerve signal transmission.
True
False
The function of Vitamin C is:
To help in the absorption of iron and boost the immune system
To provide energy for the body
To strengthen bones and teeth
To aid in blood clotting
Fill in the blank: Vitamin C enhances the absorption of ______ iron in the intestines.
non-heme
heme
ferrous
ferric
The mouth uses teeth and the tongue to chew and break down food into smaller pieces. The ______ further churns food through muscular contractions to continue mechanical digestion.
stomach
esophagus
large intestine
pancreas
