nutrition part 1

Question 1

What is the main function of simple carbohydrates?

Answer 1

Provide quick energy and are easily digested.

Question 2

What are food sources of simple carbohydrates?

Answer 2

Fruit, honey, lollies, soft drinks.

Question 3

What is the function of complex carbohydrates?

Answer 3

Provide long-lasting energy and more fibre.

Question 4

What are food sources of complex carbohydrates?

Answer 4

Wholegrain bread, pasta, rice, vegetables.

Question 5

What is the function of complete proteins?

Answer 5

Contain all essential amino acids for growth and repair.

Question 6

What are food sources of complete proteins?

Answer 6

Meat, eggs, dairy, fish.

Question 7

What is the function of incomplete proteins?

Answer 7

Lack one or more essential amino acids.

Question 8

What are food sources of incomplete proteins?

Answer 8

Nuts, legumes, seeds, wholegrains.

Question 9

What are complementary proteins?

Answer 9

Combining two incomplete proteins to make a complete protein.

Question 10

What are examples of complementary proteins?

Answer 10

Rice and beans, hummus and pita bread.

Question 11

What is the function of unsaturated fats?

Answer 11

Healthy fats that reduce heart disease risk.

Question 12

What are food sources of unsaturated fats?

Answer 12

Avocado, olive oil, nuts, oily fish.

Question 13

What is the function of saturated fats?

Answer 13

Can increase LDL (bad) cholesterol.

Question 14

What are food sources of saturated fats?

Answer 14

Fatty meats, butter, cream, cheese.

Question 15

What is the function of trans fats?

Answer 15

Raise LDL and lower HDL cholesterol.

Question 16

What are food sources of trans fats?

Answer 16

Baked goods, fried foods, margarine.

Question 17

What is the function of insoluble fibre?

Answer 17

Adds bulk to stool and aids digestion.

Question 18

What are food sources of insoluble fibre?

Answer 18

Wholegrain bread, nuts, seeds, vegetables.

Question 19

What is the function of soluble fibre?

Answer 19

Lowers cholesterol and controls blood sugar.

Question 20

What are food sources of soluble fibre?

Answer 20

Oats, apples, legumes.

Question 21

What is resistant starch and its function?

Answer 21

A type of fibre that feeds good gut bacteria.

Question 22

What are food sources of resistant starch?

Answer 22

Cooked and cooled pasta, green bananas.

Question 23

What are the functions of water in the body?

Answer 23

Regulates temperature, removes waste, hydrates cells.

Question 24

What are food sources of water?

Answer 24

Water, watermelon, cucumber.

Question 25

What is the function of calcium?

Answer 25

Builds and maintains strong bones and teeth.

Question 26

What are food sources of calcium?

Answer 26

Dairy products, fortified plant milks, leafy greens.

Question 27

What is the function of iron?

Answer 27

Helps form haemoglobin to transport oxygen in blood.

Question 28

What are food sources of iron?

Answer 28

Red meat, spinach, legumes, fortified cereals.

Question 29

What is the function of sodium?

Answer 29

Regulates fluid balance, nerves and muscle function.

Question 30

What are food sources of sodium?

Answer 30

Salt, processed foods, cured meats.

Question 31

What is the function of Vitamin C?

Answer 31

Boosts iron absorption, immunity, and wound healing.

Question 32

What are food sources of Vitamin C?

Answer 32

Citrus fruits, strawberries, capsicum.

Question 33

What is the function of Vitamin D?

Answer 33

Helps absorb calcium and supports bone health.

Question 34

What are sources of Vitamin D?

Answer 34

Sunlight, eggs, fortified milk, oily fish.

Question 35

What is the function of Vitamins B1, B2, and B3?

Answer 35

Convert food into energy; support skin and nerves.

Question 36

What are food sources of Vitamins B1, B2, and B3?

Answer 36

Wholegrains, eggs, lean meats, dairy.

Question 37

What is the function of Folate?

Answer 37

Helps form red blood cells and DNA; important during pregnancy.

Question 38

What are food sources of Folate?

Answer 38

Leafy greens, legumes, fortified cereals.

Question 39

What is the function of Vitamin B12?

Answer 39

Works with folate for red blood cell formation.

Question 40

What are food sources of Vitamin B12?

Answer 40

Animal products – meat, dairy, eggs.

Question 41

What is the Australian Guide to Healthy Eating?

Answer 41

A food selection model showing recommended proportions of five food groups in a pie chart.

Question 42

What are the food groups in the Australian Guide to Healthy Eating?

Answer 42

Vegetables, fruit, grains, lean meats/alternatives, dairy.

Question 43

Strength of the Australian Guide to Healthy Eating?

Answer 43

Easy to understand, widely used, evidence-based.

Question 44

Weakness of the Australian Guide to Healthy Eating?

Answer 44

Doesn’t provide specific portion sizes or brands.

Question 45

What is the Healthy Eating Pyramid?

Answer 45

A model showing food groups in layers based on recommended frequency.

Question 46

What are the food layers in the Healthy Eating Pyramid?

Answer 46

Foundation (vegetables, fruit), middle (grains), top (meat, dairy, fats).

Question 47

Strength of the Healthy Eating Pyramid?

Answer 47

Promotes water, healthy fats, and variety.

Question 48

Weakness of the Healthy Eating Pyramid?

Answer 48

Can be confusing as it looks like a hierarchy.

Question 49

What is the Health Star Rating?

Answer 49

A front-of-pack label that rates food from 0.5 to 5 stars for healthiness.

Question 50

Strength of the Health Star Rating?

Answer 50

Quick comparison tool that encourages healthier choices.

Question 51

Weakness of the Health Star Rating?

Answer 51

Can rate processed foods higher than expected due to the algorithm.

Question 52

What is a short-term consequence of iron deficiency in youth?

Answer 52

Fatigue, poor concentration, headaches, dizziness.

Question 53

What is a short-term consequence of eating too many saturated/trans fats?

Answer 53

Weight gain, fatigue, high cholesterol.

Question 54

What is a short-term effect of low water intake?

Answer 54

Dehydration, headaches, poor concentration.

Question 55

What is a short-term effect of low fibre intake?

Answer 55

Constipation, digestive discomfort, low satiety.

Question 56

What is a short-term consequence of excess sugar intake?

Answer 56

Energy crashes and dental cavities.

Question 57

What is a long-term consequence of iron deficiency?

Answer 57

Chronic anaemia, cognitive issues, weak immunity.

Question 58

What is a long-term consequence of too much saturated/trans fat?

Answer 58

Heart disease, obesity, type 2 diabetes.

Question 59

What is a long-term effect of low calcium intake?

Answer 59

Osteoporosis or weak bones.

Question 60

What is a long-term effect of high sodium intake?

Answer 60

Hypertension, heart disease, stroke.

Question 61

What is a long-term consequence of low folate in pregnancy?

Answer 61

Neural tube defects in babies.