3.1.5 (food selection in prevention)

Question 1

The Australian Guide to Healthy Eating

Answer 1

A food selection guide that visually represents the proportion of the five food groups recommended consumption each day.

Question 2

Main distinguishing nutrients in grain foods

Answer 2

• CHO = energy
• Fibre = bowel movements.
• Folate = red blood cell formation
• Protein = growth, maintenance, + repair.

Question 3

Main distinguishing nutrients in vegetables + legumes/beans

Answer 3

• Beat-carotene + other carotenoids = strong immune system
• Vitamin C = growth + repair of tissues
• Fibre = bowel movements

Question 4

Main distinguishing nutrients in fruit

Answer 4

• Vitamin C = strong immune system + eye health.
  Fibre = fruit skins, bowel movements.

Question 5

Main distinguishing nutrients in dairy foods

Answer 5

• Calcium = build + maintain strong bones.
• Protein = growth, maintenance, + repair.
• Vitamin B12 = form red blood cells + DNA.

Question 6

Main distinguishing nutrients in lean meat + poultry

Answer 6

• Protein = growth, maintenance, + repair.
• Iron = makes haemoglobin/protein in red blood cells.
• Long-chain omega 3 fatty acids = 3, reduce inflammation + 6, promote inflammation.

Question 7

1 Serve of grain foods

Answer 7

500kg or 1 slice of bread, 1/2c cooked brown rice, 1/2c cooked pasta, etc.

Question 8

1 serve of vegetables + legumes/beans

Answer 8

75g or 1/2 veggies, 1/2 medium potato, 1 cup leafy green veg, etc.

Question 9

1 serve of fruit

Answer 9

150g or 1 medium apple, 1 cup of canned fruit, 2 small kiwis, etc.

Question 10

1 serve of dairy

Answer 10

500-600kj or 1c of milk, 2 slices of cheese, 3/4c of yoghurt, etc.

Question 11

1 serve of lean meats + poultry

Answer 11

500-600 kj or 65g of cooked lean red meats, 80g of cooked lean poultry, 1 egg, etc.

Question 12

Benefits of grain/cereal foods

Answer 12

Soluble fibre found in barley + oats:
- Reduce risk of weight gain, CVD, T2D due to favourable effects on satiety.
- Increases absorption of LDL cholesterol helping to lower blood cholesterol levels.

Question 13

Benefits of vegetables + legumes/beans

Answer 13

Contains a range of nutrients + phytochemical that help prevent weight gain + a range of lifestyle diseases.

Question 14

Benefits of fruit

Answer 14

Help reduce risk of CVD, some cancers, + assisting in maintaining a healthy weight due to it’s high fibre, vitamin, + phytochemical profile.

Question 15

Benefits of dairy

Answer 15

• Reduced fat dairy foods reduce risk of CVD, T2D, hypertensions, + some types of cancers.
• Prevents osteoporosis + bad dental health.

Question 16

Benefits of lean meats + poultry

Answer 16

-Fish reduces risk of CVD due to protective effects of omega 3 fatty acids.