cooking test revision

Question 1

list all 5 australian dietry guidlines

Answer 1

a) To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.
b) Enjoy a wide variety of nutritious foods from the five food groups every day:
c)Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
d) Encourage, support and promote breastfeeding.
e) Care for your food; prepare and store it safely.

Question 2

2. What is stir-frying

Answer 2

Stir-frying is a fast cooking method that uses a small amount of oil in a hot pan or wok to cook bite-sized ingredients quickly while stirring constantly.

Question 3

how does stir frying differ from other cooking methods

Answer 3

Stir-frying uses high heat, continuous stirring, and very little oil, which makes it faster and often healthier than methods like deep frying or slow roasting.

Question 4

3. List the essential tools and equipment needed for stir-frying.

Answer 4

A wok or large frying pan, spatula or wooden spoon, sharp knife, chopping board, and heat source (like a stove).

Question 5

4. Why is it important to cut ingredients into uniform pieces before stir-frying?

Answer 5

Evenly cut pieces cook at the same rate, preventing some from burning while others stay undercooked.

Question 6

5. Describe the steps involved in the stir-frying process.

Answer 6

Prepare and cut all ingredients

Heat wok or pan until very hot

Add oil

Cook protein first, then remove

Stir-fry vegetables quickly

Return protein, add sauces

Mix and serve immediately

Question 7

6. What are some common mistakes to avoid when stir-frying?

Answer 7

Using too much oil, overcrowding the pan, not preheating the pan, and overcooking vegetables.

Question 8

7. How can you add flavour to a stir-fry without using a lot of oil?

Answer 8

Use herbs, spices, garlic, ginger, low-sodium sauces, lemon juice, vinegar, or a splash of broth.

Question 9

8. Name the five steps for a healthier planet and you?

Answer 9

reducing food waste, prioritizing plant-based meals, conserving water, opting for active transportation, and reducing personal consumption

Question 10

9. Explain what happens to the body when there is a spike in blood sugar, followed by a dive.

Answer 10

A sugar spike gives quick energy, but the crash that follows can make you feel tired, irritable, and hungry again soon.

Question 11

10. Explain the difference between white sugar, caster sugar and pure icing sugar.

Answer 11

White sugar: Regular granulated sugar

Caster sugar: Finer than white sugar, dissolves faster

Pure icing sugar: Powdered sugar used in icing, no added starch

Question 12

12. What is molasses?

Answer 12

Molasses is a thick, dark syrup produced during sugar refining. It’s rich in minerals like iron and calcium.

Question 13

14. State two negative impacts that sugar can have on a person health.

Answer 13

Increases risk of tooth decay

Can contribute to obesity and type 2 diabetes

Question 14

15. What role does iron play in for the body to function?

Answer 14

Iron helps form haemoglobin in red blood cells, which carries oxygen around the body.

Question 15

16. What is haem iron and in what products can it be found in?

Answer 15

Haem iron comes from animal products like red meat, poultry, and fish; it is absorbed easily by the body.

Question 16

17. What is non-haem iron and what products can it found in?

Answer 16

Non-haem iron comes from plant-based foods like beans, lentils, spinach, and whole grains; it is less easily absorbed.

Question 17

18. What is the recommended daily intake of iron for girls 14 -18

Answer 17

15 mg

Question 18

18. What is the recommended daily intake of iron for boys 14 - 18

Answer 18

11 mg

Question 19

18. What is the recommended daily intake of iron for males 19 +

Answer 19

8 mg

Question 20

18. What is the recommended daily intake of iron for pregnant women

Answer 20

27 mg

Question 21

18. What is the recommended daily intake of iron for females 19 - 50

Answer 21

18 mg

Question 22

18. What is the recommended daily intake of iron for females 50 +

Answer 22

8 mg

Question 22

19. What is anaemia?

Answer 22

Anaemia is a condition where you don’t have enough healthy red blood cells or haemoglobin, often caused by iron deficiency.

Question 23

20. What foods should be avoided, as they decrease iron absorption?

Answer 23

Tea, coffee, and foods high in calcium (like dairy) can reduce iron absorption if eaten with iron-rich foods.

Question 24

21. What is the best way to improve iron absorption?

Answer 24

Eat vitamin C-rich foods (like oranges or tomatoes) with iron-rich foods, and avoid tea or coffee at mealtimes.

Question 25

22. Outline what is fibre and why it important for our diets?

Answer 25

Fibre is the part of plant foods we can’t digest. It helps with digestion, keeps us full, and supports heart and gut health.

Question 26

Name three types of fibre and outline the function and health benefit of each.

Answer 26

Soluble fibre: Helps lower cholesterol and control blood sugar (found in oats, fruits, legumes) Insoluble fibre: Adds bulk to stool and helps prevent constipation (found in whole grains, nuts, vegetables) Resistant starch: Feeds good gut bacteria (found in cooked and cooled rice/potatoes, legumes)

Question 27

why do girls need more iron than boys

Answer 27

due to menstruation, which leads to periodic blood loss and consequently iron loss