Introduction of Nutrition

Question 1

What are nutrients?

Answer 1

Substances that provide nourishment essential for the maintenance of life and for growth.

Nutrients include vitamins, minerals, proteins, fats, and carbohydrates.

Question 2

Do all foods contain the same nutrients?

Answer 2

No, some foods have more nutrients than others and some have nutrients that other foods may not have at all.

This variation can affect dietary choices and nutritional intake.

Question 3

What is the best way to maintain a balanced diet?

Answer 3

Eat a wide variety of foods.

A diverse diet helps ensure adequate intake of essential nutrients.

Question 4

What are the six categories of nutrients needed for optimal health outcomes?

Answer 4

Carbohydrates (including fibre)
Protein
Fats
Vitamins
Minerals
Water

Question 5

Which categories of nutrients are considered macronutrients?

Answer 5

Carbohydrates, protein, and fats.

Question 6

Why are carbohydrates, protein, and fats called macronutrients?

Answer 6

Because they are needed by the body in large amounts.

Question 7

Why is water often included when discussing nutrients, even though it has no nutritional value?

Answer 7

Because it is needed in larger amounts than any other food or nutrient for optimal health

Question 8

What are vitamins and minerals collectively called?

Answer 8

Micronutrients

Question 9

Why are vitamins and minerals called micronutrients?

Answer 9

Because they are needed in only very small quantities by the body.

Question 10

Give examples of vitamins

Answer 10

Vitamin D, vitamin C, and folate

Question 11

Give examples of minerals

Answer 11

Calcium, sodium, and iron

Question 12

What is the primary function of carbohydrates in the body?

Answer 12

To provide energy, especially critical for young people’s rapid growth and metabolism.

Question 13

What is the body’s preferred fuel source, and how much energy does 1 gram provide?

Answer 13

Glucose from carbohydrates; 1g provides approximately 16 kJ of energy.

Question 14

What happens to excess glucose in the body?

Answer 14

It is converted to adipose (fat) tissue and stored.

Question 15

What are some potential health consequences of overeating carbohydrates?

Answer 15

Weight gain, reduced bodily efficiency, increased risks of obesity, cardiovascular disease, and type 2 diabetes.

Question 16

How do sugars contribute to dental problems?

Answer 16

Sugars are a food source for bacteria in the mouth. These bacteria produce acids that can contribute to dental decay and the development of dental caries.

Question 17

Where are most carbohydrates found?

Answer 17

In foods of plant origin.

Question 18

Besides plant-based foods, where else are carbohydrates commonly found?

Answer 18

In sugar and foods containing added sugar (e.g., sports drinks, soft drinks, lollies)

Question 19

Name three major food sources of carbohydrates that are vegetables or grains.

Answer 19

Vegetables, rice, bread, pasta, cereals

Question 20

What common food group, known for its sweetness, is a good source of carbohydrates?

Answer 20

Fruits (e.g., oranges, grapes, bananas)

Question 21

What is fibre?

Answer 21

A type of carbohydrate found in plant-based foods that is not absorbed by the body, but takes up space in and cleanses the digestive system.

Question 22

How does fibre contribute to a feeling of fullness and help with weight management?

Answer 22

It helps to fill the stomach and slows glucose absorption, reducing overeating and excess energy intake.

Question 23

What is the benefit of fibre in relation to cholesterol?

Answer 23

fiber helps lower cholesterol by binding with it in the digestive tract, preventing its absorption into the bloodstream

Question 24

How does fibre improve waste removal and prevent constipation?

Answer 24

It absorbs water, adding bulk to faeces, which improves waste removal.

Question 25

What is a significant health benefit of fibre related to its cleansing action in the digestive system?

Answer 25

By helping to cleanse the digestive system of wastes and toxins, it reduces the risk of colorectal cancer.

Question 26

Name a common food source of fibre found in cereals.

Answer 26

Bran

Question 27

Which type of bread is a good source of fibre?

Answer 27

Wholemeal bread

Question 28

What general categories of plant-based foods are excellent sources of fibre?

Answer 28

Grains and seeds

Question 29

How should fruit and vegetables be consumed to maximize their fibre content?

Answer 29

Preferably raw or with skins on

Question 30

Name three excellent fruit sources of fibre.

Answer 30

Raspberries, apples, bananas, oranges

Question 31

Name two excellent vegetable sources of fibre.

Answer 31

Potatoes, broccoli, corn

Question 32

What are the two main functions of protein in the body?

Answer 32

To build, maintain, and repair body cells (crucial during youth development). To act as a backup energy source if insufficient glucose is available.

Question 33

How much energy does 1 gram of protein provide?

Answer 33

Approximately 17 kJ.

Question 34

Can excess protein in the diet have negative consequences? If so, what are they?

Answer 34

Yes. Like carbohydrates, excess protein can be converted to fat, contributing to obesity.

Question 35

What happens to protein in the body during starvation?

Answer 35

The body breaks down muscle cells to be used for energy.

Question 36

What are proteins made of?

Answer 36

Smaller building blocks called amino acids.

Question 37

How many different types of amino acids do humans need to function properly?

Answer 37

20 different types.

Question 38

What are amino acids called that can be synthesized (or made) in the body?

Answer 38

Non-essential amino acids.

Question 39

How many non-essential amino acids are there?

Answer 39

11

Question 40

What are amino acids called that must be consumed from food?

Answer 40

Essential amino acids.

Question 41

How many essential amino acids are there?

Answer 41

9

Question 42

What are Complete Proteins and where are they primarily found?

Answer 42

Complete Proteins contain all essential amino acids. They are primarily found in animal products.

Question 43

List some rich animal sources of protein

Answer 43

Eggs Milk, cheese, and other dairy products (except cream) Beef Chicken and other poultry Fish and seafood

Question 44

What are Incomplete Proteins and where are they primarily found?

Answer 44

Incomplete Proteins are found in plant-based foods (e.g., nuts, beans, lentils, tofu). They require variety to meet all essential amino acid needs.

Question 45

Why is it especially important for vegetarians to diversify their protein intake?

Answer 45

Because plant-based foods contain Incomplete Proteins, vegetarians must diversify their protein intake to ensure they meet all their essential amino acid requirements.

Question 46

List some rich plant sources of protein

Answer 46

Soy products (tofu and soy milk) Legumes Nuts Wholegrain cereals Brown rice

Question 47

What is the main function of fat in the body?

Answer 47

As a fuel for energy.

Question 48

How much energy does fat produce per gram compared to protein or carbohydrates?

Answer 48

37 kJ per gram (fat is more energy-dense).

Question 49

What term is used to describe foods that are packed with fat but little else?

Answer 49

Energy dense’.

Question 50

What happens to excess fat consumed by the body?

Answer 50

It will be stored as adipose tissue, potentially leading to overweight and associated health impacts.

Question 51

What percentage of total energy intake should come from fats?

Answer 51

Approximately 25%.

Question 52

Besides energy, what other essential role do fats play in the body?

Answer 52

They are essential for cell membrane development and maintenance.

Question 53

What are the four main types of fats (lipids)?

Answer 53

- Monounsaturated - Polyunsaturated - Saturated - Trans

Question 54

Which two types of fats are often referred to as the 'healthier' or 'good' fats?

Answer 54

- Monounsaturated - Polyunsaturated

Question 55

Which two types of fats are often referred to as the 'less healthy' or 'bad' fats?

Answer 55

- Saturated - Trans

Question 56

What are the health benefits of Monounsaturated Fats?

Answer 56

- Lower LDL cholesterol - Reduce cardiovascular disease risk

Question 57

Where are Monounsaturated Fats commonly found?

Answer 57

- Olive oil - Avocado - Nuts - Peanut butter - Canola oil

Question 58

What are the health benefits of Polyunsaturated Fats?

Answer 58

- Lower LDL (low-density lipoprotein) - Increase HDL (high-density lipoprotein) - Improve blood vessel elasticity - Reduce heart attack/stroke risk

Question 59

Where are Polyunsaturated Fats commonly found?

Answer 59

- Oily fish (e.g., salmon, tuna) - Canola oil - Soy products - Nuts (e.g., walnuts, Brazil nuts) - Seeds - Corn and safflower oils

Question 60

When are the greatest health gains achieved regarding fat consumption?

Answer 60

When monounsaturated and polyunsaturated fats are consumed instead of saturated and trans fats.

Question 61

What is an important consideration regarding the consumption of any type of fat?

Answer 61

The over-consumption of any type of fat will lead to weight gain.

Question 62

What can Saturated Fats do?

Answer 62

- Increase LDL ("bad") cholesterol - Contribute to cardiovascular disease - Found in: animal products (e.g., fatty meats, full-cream dairy), fried foods, baked goods

Question 63

What can Trans Fats do?

Answer 63

- Can increase LDL ("bad") cholesterol - decrease the risk of cardiovascular disease - Interfere with cell membranes - Raise blood glucose levels, increasing the risk of type 2 diabetes - Found in: processed foods (e.g., pies, pastries, margarine)

Question 64

Why is water essential for the body?

Answer 64

Supporting chemical reactions that provide energy; being a key component of cells, tissues, and blood for effective body function.

Question 65

How much water should adult women consume per day?

Answer 65

Approximately 2 litres (8 cups) per day.

Question 66

How much water should adult men consume per day?

Answer 66

Approximately 2.6 litres (10 cups) per day.

Question 67

What is a primary benefit of water related to your body's hydration levels?

Answer 67

Prevents dehydration.

Question 68

How does water contribute to weight management?

Answer 68

It is the preferred hydration source and aids in weight management.