Nutrients

Question 1

Carbohydrates
Main Function
(3)

Answer 1

• provide fuel for the body (16kJ per gram)
• As young people are growing at a rapid rate, a lot of energy is required for metabolism and growth.
• Glucose is the preferred fuel for energy and carbohyrates are rich in glucose.

Question 2

Carbohydrates
Food Sources

Answer 2

rice
bread
pasta

Question 2

Fibre
Main Function
(4)

Answer 2

• Provides a feeling of fullness. Fibre slows the absorption of glucose from the small intestine into the blood, therefore providing a feeling of fullness (satiety).
• Reduces cholesterol levels. Fibre binds with cholesterol and prevents it from entering the bloodstream, which reduces the overall amount of cholesterol absorbed by the body.
  This reduces the risk of cardiovascular
  disease later in life.
• Absorbs water. Fibre absorbs water, which adds bulk to the faeces and therefore helps in the removal of waste products, improving the efficiency of the body and its systems
• Prevents constipation. Fibre assists in the movement of wastes through the digestive system. This, along with absorption of water, regulates bowel motions, decreasing the risk of constipation.

Question 2

Fibre
Food Sources

Answer 2

bran
wholemeal bread
grains and seeds
broccoli

Question 3

Polyunsaturated Fats
Main Function
Food Sources

Answer 3

• Two main categories of polyunsaturated fats: omega-3 and omega-6.
• generally liquid at room temperature and when refrigerated.
• Both omega-3 and omega-6 fats act to lower LDL cholesterol in the bloodstream and increase
  HDL, therefore reduces the risk of cardiovascular disease.

Question 3

Solube Fibre
Main Function
Food Sources

Answer 3

Soluble fibre allows more water to
remain in the stools, making waste softer and easier to pass through the
intestines.

Question 4

Insoluble Fibre
Main Function
Food Sources

Answer 4

Insoluble fibre adds bulk to faeces, assisting in the removal of
waste products.

Question 4

Monounsaturated Fats
Main Function
Food Sources

Answer 4

• liquid at room temperature and begin to solidify if placed in the refrigerator.
• assist in lowering low density lipoproteins and therefore decrease the risk of atherosclerosis and cardiovascular disease.

Eg.
Avocado
Olive Oil
Peanuts

Question 5

Saturated Fats
Main Function
Food Sources

Answer 5

• generally found in foods of animal
  origin and are often solid at room temperature.

Eg. full-cream milk, cream and cheese, some fried takeaway food, and most commercially baked goods, such as pastries and biscuits.

Question 5

Trans Fats
Main Function
Food Sources

Answer 5

• Increasing cholesterol levels and
  therefore, the risk of cardiovascular disease, can also interfere with cell membranes and contribute to high
  blood glucose levels. This can contribute to impaired glucose regulation and potentially lead to type 2 diabetes.

Eg. processed foods such as pies, pastries and cakes.
Margarines and solid spreads

Question 5

Water
Main Function
Food Sources

Answer 5

• hydration
• effective functioning of the
  body’s systems.

eg. cucumber
watermelon

Question 6

Calcium
Main Function
Food Sources

Answer 6

• building of bone and other hard tissues (such as teeth and cartilage), and is therefore extremely important during periods of rapid growth
• reduces the risk of dental decay and osteoporosis.

eg, most dairy products including milk, cheese and yoghurt
sardines, salmon (with bones)
green leafy vegetables (broccoli, spinach)

Question 6

Vitamin D
Main Function
Food Sources

Answer 6

• Absorb calcium from the intestine into the bloodstream
• A lack of vitamin D can lead to low levels of calcium being absorbed and bones becoming weak.

eg. fish (particularly salmon, tuna, sardines)
beef liver
cheese and egg yolks

Question 7

Iron
Main Function
Food Sources

Answer 7

• Iron forms the ‘haem’ part of haemoglobin, which is the oxygen-carrying component of blood.

eg. lean red meat
turkey and chicken
fish, particularly oily fish

Question 7

Sodium
Main Function
Food Sources

Answer 7

• regulation of fluids in the body,
  including water and blood.

eg. table salt
olives
fish

Question 8

Folate B9
Main Function
Food Sources

Answer 8

• DNA synthesis, and is therefore required for cells to duplicate during periods of growth.
• plays a role in the development of
  red blood cells, and a deficiency in folate can lead to folate-deficiency anaemia. (tiredness)
• essential nutrient required during pregnancy to help prevent some major birth defects

eg. green leafy vegetables
citrus fruits
poultry and eggs

Question 9

Vitamin C
Main Function
Food Sources

Answer 9

• helps to form blood vessels, cartilage, muscle and collagen in bones.
• assisting with fighting infection, as the cells in our immune system require vitamin C for efficient functioning.
• powerful antioxidant.

eg. oranges
kiwi
broccoli

Question 10

Proteins
Main Function
Food Sources

Answer 10

Build, maintain and repair body cells.
- act as a source of energy. If a person does not have enough glucose (from carbohydrates) to use for energy production (17 kJ per gram)

Complete Proteins:
eggs
milk, cheese and other dairy products (except cream)
beef

Incomplete Proteins:
Legumes (beans, peas, lentils).
Nuts.
Seeds.

Question 10

Overall Function of Fats

Answer 10

Provide energy (37kJ), protect organs, and help absorb nutrients.

Question 11

atherosclerosis

Answer 11

the deposition of fatty material on the inner walls of the arteries

Question 12

Food sources of polyunsaturated fats include:

Answer 12

Omega-3 — fish, particularly oily fish, canola and soy oils
omega-6 — mainly nuts such as walnuts and Brazil nuts, seeds, and oil made from corn and soy.

Question 13

Overall Function of Saturated and Trans Fats

Answer 13

• increase cholesterol levels in the blood and can therefore contribute to cardiovascular disease in the
  long term.