Nutrition

Question 1

Macronutrients?

Answer 1

• Carbohydrates.
• Proteins
• Fats.

Question 2

Micronutrients?

Answer 2

• Vitamins.
• Minerals.

Question 3

What are Carbohydrates:

Answer 3

-The main function of carbohydrates is to provide fuel for the body. Because glucose are rich in carbohydrates.

Question 4

Types of Carbohydrates?

Answer 4

• Pasta
• Potatoes
• Bread
• Oats
• Rice
• Cordial
• Soft drinks
• Vegetables

Question 5

Fiber:

Answer 5

Provides a feeling of fullness aids with digestion. (Macronutrient)

Question 6

Types of Fiber?

Answer 6

• Bran
• Wheat
• Apples
• Nuts
• Wholegrain foods
• Vegetables

Question 7

Protein

Answer 7

Building maintain and repair body cells building soft tissues (muscles & organs), hard tissue (bones) and production of blood. (Macronutrient)

Question 8

Types of Protein?

Answer 8

• Eggs
• Fish
• Meat
• Dairy
• Tofu
• Lentils
• Legumes

Question 9

Fats:

Answer 9

Main function: Fuel for energy.

Question 10

Monounsaturated:

Answer 10

Helps reduce the risks of high cholesterol and disease later in life (heart disease). (Macronutrient)
- Will lead to weight gain if eaten in excess amounts.

Question 11

Types of Monounsaturated?

Answer 11

• Olive oil
• Nuts
• Canola Oil
• Peanut butter
• Avocados

Question 12

Polyunsaturated:

Answer 12

• Omega 3 & 6.
  Omega 3: promoted electricity of blood vessels, and prevents blood clots.
  Omega 6: Decrease the impact of impaired glucose regulation, decreases the risk of developing type 2 diabetes. (Macronutrient)

Question 13

Types of Polyunsaturated Fats:

Answer 13

OMEGA 3:
- Oily Fish
- Soy
- Canola Oils
OMEGA 6:
- Nuts & seeds
- Corn
- Safflower oils

Question 14

Saturated Fats:

Answer 14

Increases cholesterol levels in the blood - contribute to heart disease later in life. Sources include foods of animal origin, and are solid at room temperature. (Macronutrient)

Question 15

Types of Saturated Fats:

Answer 15

• Fatty cuts of meat.
• Full cream milk.
• Cream & cheese.
• Fried take away.
• Baked goods:
• Pastries & biscuits.

Question 16

Trans Fats:

Answer 16

Found naturally in certain foods, however most are, created when liquid oils converted into solid fat through hydrogenation. (Macronutrient)

Question 17

Types of Trans Fats:

Answer 17

• Pies.
• Pastries.
• Baked goods.

Question 18

Water:

Answer 18

• Needed for chemical reactions to provide energy & produce soft tissues.
• Key components of blood = plasma.
• Water intake can assist with weight management as it helps reduce hunger.

Question 19

Calcium:

Answer 19

Key nutrient for building and maintenance of bone & other hard tissue (teeth & cartilage). (Micronutrient)

Question 20

Types of Calcium Foods:

Answer 20

• Dairy.
• Milk.
• Cheese.
• Salmon.
• Tofu.
• Sardines.
• Leafy vegetables.

Question 21

Sodium:

Answer 21

Plays a role in the regulation of fluids from the body including water & water. (Micronutrient)

Question 22

Types of Sodium foods?

Answer 22

• Table salt.
• Olives.
• Fish.
• Meat (especially pork).
• Cheese.
• Processed foods.`

Question 23

Iron:

Answer 23

Essential part of blood, forms the “haem” part of hemoglobin - oxygen carrying part. (Micronutrient)

Question 24

Types of Iron Foods?

Answer 24

• Lean red meat.
• Turkey & chicken.
• Fish (oily) sardines.
• Eggs.
• Nuts.
• Brown rice.
• Tofu.
• Whole meal or brown rice.

Question 25

Vitamin D:

Answer 25

Assists with the absorption calcium into the blood system. (Micronutrient)

Question 26

Types of Vitamin D foods:

Answer 26

- Food based (fish, Tuna, Salmon, Mackerel, Sardines). - Small amounts in beef, liver, cheese & egg yolk. - Fortified milk, breakfast cereals, orange juice.

Question 27

Vitamin B1, B2, B3

Answer 27

These are essential so that the process of metabolizing or converting fuels (carbohydrates, fats & proteins) into energy can occur. (Micronutrients)

Question 28

Types of Vitamin B1, B2, B3 foods?

Answer 28

- Vegemite. - Wholegrain Bread & cereal. - Eggs. - Meats. - Fish. - Dark green leafy veg. - Milk.

Question 29

Folate (B9):

Answer 29

Our body needs folate to make DNA & other genetic material - essential for growth & development. (Micronutrient)

Question 30

Types of Folate (B9) Foods?

Answer 30

- Green Leafy veg. - Citrus fruits. - Poultry & eggs. - Fortified cereals, bread, & fruit juice.

Question 31

Vitamin B12:

Answer 31

Formation of red blood cells. Works with folate ensuring red blood cells are correct size & shape to enable oxygen transportation in the body.

Question 32

Types of Vitamin B12 foods?

Answer 32

- Mostly food of animal origin contain some vitamin B12, but good sources include meat, eggs and cheese.

Question 33

What is the health star rating?

Answer 33

Part of food packaging to compare foods in the same category. Rates them from 1/2 stars to 5 stars based on nutritional value - both risk & protective nutrients. Allows individuals to choose which product they prefer to consume.