AOS 3

Question 1

Fortification

Answer 1

Is the practice of deliberately increasing the content of one or more micronutrients (i.e., vitamins and minerals) in a food or condiment to improve the nutritional quality of the food supply and provide a public health benefit with minimal risk to health

Question 2

Dietary supplements

Answer 2

Are products designed to give you nutrients that might be missing from your diet. They are usually taken as tablets, capsules or powders, or as a liquid drink

Question 3

Allergies

Answer 3

Affect the immune system and can be fatal

Question 4

Intolerances

Answer 4

Affect the digestive system and non life threatening

Question 5

Macronutrients

Answer 5

Needed in large amounts
Carbohydrates (including fibre), fats, proteins, water

Question 6

Micronutrients

Answer 6

Needed in small amounts
Vitamin B9 (folate), vitamin C, vitamin D
Iron, sodium, calcium

Question 7

Carbohydrates

Answer 7

Foods consisting of sugars, starch or cellulose that contain predominately carbon, hydrogen and oxygen
(Complex carbohydrates are broken down into glucose (sugar), to provide the energy required for physical activity)

Question 8

How are excess carbohydrates stored?

Answer 8

As adipose (fat) tissue

Question 9

Carbohydrates Function

Answer 9

Provide fuel for energy

Question 10

Carbohydrates Sources

Answer 10

Potato, rice, pasta, bread, fruits, vegetables, beans

Question 11

Fibre

Answer 11

Type of carbohydrate that passes through the body without being absorbed

Question 12

Fibre Function

Answer 12

Regulates bowel movements
Promotes feelings of fullness
Reduces cholesterol absorbed by the body

Question 13

Fibre Sources

Answer 13

Grains, seeds, bran, wholemeal bread, raw vegetables

Question 14

Fats/Lipids

Answer 14

Often associated with negative effects on the body, however fats are essential for adequate health

Question 15

‘Good fats’ Function

Answer 15

Monounsaturated, and polyunsaturated fats provide energy
Lower LDL (bad) cholesterol and raise HDL (good) cholesterol

Question 16

‘Good fats’ Source

Answer 16

Olive oil, avocado, nuts, oily fish (omega 3), seeds

Question 17

‘Bad fats’ Function

Answer 17

Saturated, and trans fats provide energy, Raise LDL (bad) cholesterol

Question 18

‘Bad fats’ Sources

Answer 18

Fatty meat, full fat cream, fried chips, pies and pastries, hot dogs

Question 19

Proteins

Answer 19

Made up of long chains of combinations of amino acids
Essential amino acids – not able to be produced by the body
Non-essential amino acids – able to be produced by the body

Question 20

Protiens Function

Answer 20

Builiding and repairing muscle
Forming immune cells and enzymes
Carrying oxygen around the body and into muscles
Forming connective tissues and structural compounds such as collagen and keratin

Question 21

Protein Sources

Answer 21

Red meat, poultry, fish, nuts, beans, lentils, tofu

Question 22

Water

Answer 22

No nutritional value, but the most important nutrient for human survival

Question 23

Water Function

Answer 23

Allow chemical reactions to take place
Forms a key component of cells, tissues and blood

Question 24

Water Sources

Answer 24

Melons, berries, cucumber

Question 25

Vitamin B9 (Folate) Function

Answer 25

Red blood cell formation Cell growth and division Prenatal brain development

Question 26

Vitamin B9 Sources

Answer 26

Leafy green vegetables, nuts, beans, seafood, citrus, eggs

Question 27

Vitamin C Function

Answer 27

Provide collagen for skin and connective tissue strength Assist in absorption of iron Assist in energy production Supports immune system

Question 28

Vitamin C Sources

Answer 28

Citrus, capsicum, strawberries, tomatoes

Question 29

Vitamin D Function

Answer 29

Assists the absorption of calcium to promote hard tissue density

Question 30

Vitamin D Sources

Answer 30

Fish (especially salmon, tuna, sardines), beef liver, cheese, egg yolks, orange juice fortified with vitamin D Most vitamin D is obtained from sunlight, but this is not a food source

Question 31

Iron Function

Answer 31

Carries oxygen in the blood by forming part of haemoglobin

Question 32

Iron Sources

Answer 32

Lean red meat, poultry, fish, eggs, nuts, brown rice, tofu, leafy green vegetables

Question 33

Calcium Function

Answer 33

Building bone and hard tissues

Question 34

Calcium Sources

Answer 34

Milk, cheese, yoghurt, salmon, leafy green vegetables

Question 35

Sodium Function

Answer 35

Regulates fluid levels in the body, including the blood Water follows salt

Question 36

Sodium Sources

Answer 36

Nuts, olives, fish, cured meats

Question 37

Too much carbohydrates, fats and protein

Answer 37

When kilojoules in > kilojoules out (physical activity) = weight gain Extra kilojoules stored as adipose tissue = overweight and obesity Overweight and obesity are risk factors for many other diseases such as type 2 diabetes

Question 38

Too much bad fats

Answer 38

Cholesterol attaches to walls of blood vessels and makes them narrower = atherosclerosis Blood has less space to travel through so moves under higher pressure = hypertension Long term atherosclerosis and hypertension causes cardiovascular disease (heart attack, stroke)

Question 39

Too much sodium

Answer 39

More salt = more water in blood = increased blood volume = increased blood pressure = hypertension Long term hypertension causes cardiovascular disease

Question 40

Too much sugar

Answer 40

Sugar (simple carbohydrates) feeds bacteria in the mouth Bacteria causes acid to eat away at teeth = dental caries and tooth decay

Question 41

Not enough good fats

Answer 41

Unsaturated fats raise ‘good’ cholesterol (HDL) and lower ‘bad’ cholesterol (LDL) Insufficient good fats can increase risk of atherosclerosis and hypertension = cardiovascular disease

Question 42

Not enough fibre

Answer 42

Fibre adds bulk to faeces, making it pass through the intestines better Insufficient fibre = constipation Long term conspiration and not expelling waste products causes abnormal and uncontrolled cell growth = colorectal cancer

Question 43

Not enough water

Answer 43

Dehydration, leading to: Low blood pressure Headache Tiredness Constipation

Question 44

Not enough folate, iron and vitamin C

Answer 44

Folate assists with energy production, iron carries oxygen around the body and vitamin C assists with the absorption of iron Together, insufficient levels of these nutrients cause a lack of aerobic energy production = fatigue

Question 45

Not enough calcium and vitamin D

Answer 45

Calcium strengthens hard tissues (including bone) and vitamin D assists with the absorption of calcium Together, insufficient levels of these nutrients cause porous bones = osteoporosis