Health Outcome

Question 1

What are the major nutrients required by the body?

Answer 1

• carbohydrates (including fibre)
• protein
• fats
• vitamins, such as vitamin D, vitamin C and folate
• minerals, such as calcium, sodium and iron
• water.

Question 2

What is the function of carbohydrates?

Answer 2

• Provide fuel for the body.

Question 3

What some carbohydrate food sources?

Answer 3

Major food sources of carbohydrates include:
- vegetables
- rice
- bread
- pasta
- cereals
- fruits (such as oranges, grapes and bananas).

Question 4

How do carbohydrates give the body energy?

Answer 4

• Carbohydrates are broken down and the glucose molecules are absorbed into the bloodstream.
• Cells take the molecules from the bloodstream and store them, ready for use.
• Glucose is the preferred fuel for energy in the human body and carbohydrates are rich in glucose.

Question 5

What are the two kinds of carbohydrates?

Answer 5

1. Simple
2. Complex

Question 6

What is a ‘simple’ carbohydrate?

Answer 6

Carbohydrates that are quickly broken down by the body for energy. E.g. fruits, milk, lollies & sugary drinks.

Question 7

What is a ‘complex’ carbohydrate?

Answer 7

Carbohydrates that take longer to digest than simple carbohydrates, leading to a more gradual rise in blood sugar and a feeling of fullness for a longer period. E.g. starchy vegetables, whole grains, fruits, and legumes.

Question 8

What is the function of protein?

Answer 8

• To build, maintain and repair body cells.
• To act as a fuel for producing energy.

Question 9

What are some protein food sources?

Answer 9

Rich sources of animal protein include:
- Eggs, milk, cheese, beef, chicken, fish & seafood.
Rich sources of plant protein include:
- Soy products, legumes, nuts, wholegrain cereals & brown rice.

Question 10

What are proteins broken down into?

Answer 10

Proteins are broken down into essential and
non-essential amino acids.

Question 11

What are the three kinds of proteins?

Answer 11

1. Complete
2. Incomplete
3. Complementary

Question 12

What is a ‘complete’ protein? Food sources?

Answer 12

They contain all 9 of the essential amino acids in the quantities required for growth, repair and replacement of body cells. E.g. meat, fish, eggs and dairy products.

Question 13

What is an ‘incomplete’ protein? Food sources?

Answer 13

These need to be eaten with other protein sources to ensure that all 9 required amino acids are consumed. E.g. grains, nuts and vegetables.

Question 14

What is a ‘complementary’ protein? Food sources?

Answer 14

A combination of two or more plant-based foods that, when eaten together, provide all nine essential amino acids, creating a complete protein source. E.g. beans and rice together provide a complete protein source.

Question 15

What is the function of fats?

Answer 15

• To act as a fuel for energy
• Required for the development and maintenance of cell membranes.

Question 16

What are the 4 different types of fat?

Answer 16

1. Monounsaturated
2. Polyunsaturated
3. Saturated
4. Trans

Question 17

What are the functions of unsaturated fats (monounsaturated and polyunsaturated)?

Answer 17

• Considered the ‘good fats’.
• They carry out the necessary functions of fats
• Reducing levels of cholesterol, supporting brain
  function and promoting the health of the heart and blood vessels.
• Decreased risk of cardiovascular disease.
• Omega-3 polyunsaturated fats also promote the elasticity of the blood vessels and prevent blood clots, which can decrease the risk of heart
  attack and stroke.

Question 18

What are some ‘monounsaturated’ fat food sources?

Answer 18

Olive oil, avocado, canola oil, peanuts & cashews.

Question 19

What are the 2 types of polyunsaturated fats?
What are some ‘polyunsaturated’ fat food sources?

Answer 19

Two types:
1. Omega-3
2. Omega-6
Food sources:
1. Omega-3 — fish, trout, sardines, tuna and salmon.
2. Omega-6 — mainly nuts such as walnuts, seeds, and oil made from corn, safflower and soy.

Question 20

What are the functions of saturated fats
(saturated and trans)?

Answer 20

• Considered the ‘bad fats’
• Increase cholesterol levels in the blood
• Contribute to cardiovascular disease
• Interfere with cell membranes and contribute to high blood glucose levels.
• Potentially lead to type 2 diabetes.

Question 21

What are some ‘saturated’ fat food sources?

Answer 21

Full-cream milk, cream and cheese, some fried takeaway food and fatty meat.

Question 22

What are some ‘trans’ fat food sources?

Answer 22

Pies, pastries and cakes

Question 23

What is the function of fibre?

Answer 23

• Provides a feeling of fullness
• Aids in digestion
• Reduces cholesterol levels
• Absorbs water
• Prevents constipation

Question 24

What are some food sources of fibre?

Answer 24

• bran
• wholemeal bread
• grains and seeds
• fruit and vegetables

Question 25

What are the 3 types of fibre?

Answer 25

1. Soluble fibre 2. Insoluble fibre 3. Resistant starch

Question 26

What is the function of 'insoluble' fibre?

Answer 26

- Doesn't dissolve in water - Maintains a healthy digestive system - Insoluble fiber passes through the digestive tract easily promoting regular bowel movements. Food sources: whole grains, vegetables, nuts, and seeds.

Question 27

What is the function of 'soluble' fibre?

Answer 27

- Dissolves in water and forms a gel-like substance in the digestive tract - Slows down digestion and nutrient absorption. - Can lower cholesterol and blood sugar levels Food sources: oats, beans, peas, fruits, and vegetables.

Question 28

What is the function of 'resistant starch' fibre?

Answer 28

- Not digested in the small intestine - Fermented in the colon - Promotes a healthy gut microbiome Food sources: whole grains (oats and brown rice), legumes (beans, lentils, and peas) and starchy vegetables (potatoes, sweet potatoes, and green bananas).