weeks 1-3

Question 1

What is nutrition?

Answer 1

Nutrition is the study of how food and its components (carbohydrates, fats, proteins, vitamins, minerals, and water) contribute to bodily functions, growth, energy production, and overall health.

Question 2

What are the six main nutrients?

Answer 2

Macronutrients (provide energy): Carbohydrates, Fats, Proteins
Micronutrients (support bodily functions): Vitamins, Minerals
Water (essential for hydration and metabolic processes)

Question 3

What are macronutrients, and how do they differ from micronutrients?

Answer 3

Macronutrients provide energy and include carbohydrates, fats, and proteins.
Micronutrients do not provide energy but are essential for various body processes (e.g., vitamins help enzyme function, minerals aid in bone and nerve health).

Question 4

What is the difference between essential and non-essential nutrients?

Answer 4

Essential nutrients: Cannot be synthesized by the body and must be obtained through diet (e.g., vitamins, minerals, some amino acids and fatty acids).
Non-essential nutrients: Can be produced by the body (e.g., cholesterol, some amino acids).

Question 5

What are the key factors that influence our food choices?

Answer 5

Preference (most important) – Taste and personal likes/dislikes.
Social interactions – Family, friends, and cultural influences.
Positive/Negative associations – Foods linked with past experiences.
Food availability – Economic and geographical access to food.
Culture – Traditional dietary habits and beliefs.
Habit – Eating patterns formed over time.

Question 6

Why do our food choices often fall into habitual patterns?

Answer 6

Because of cultural upbringing, convenience, and repeated exposure to specific foods, leading to long-term dietary habits.

Question 7

What are the six main components of health?

Answer 7

Physical Health – Being free of disease/injury, proper digestion, cardiovascular health, strength, flexibility.
Social Health – Maintaining good relationships.
Emotional Health – Psychological well-being, stable thoughts, and feelings.
Spiritual Health – A sense of purpose and personal values.
Intellectual Health – A desire to learn and grow mentally.
Environmental Health – The impact of surroundings on well-being.

Question 8

What chronic diseases are associated with poor nutrition?

Answer 8

Short-term effects: Fatigue, digestive issues, brain fog, weight gain/loss.
Long-term effects: Diabetes, cardiovascular diseases, some cancers.

Question 9

How does nutrition influence cancer?

Answer 9

Prevention: Reducing carcinogenic compounds and eating a healthy diet.
Treatment: Addressing appetite loss (cachexia).
Recovery: Rebuilding muscle mass and maintaining energy levels.

Question 10

What diet is associated with the best heart health?

Answer 10

The Mediterranean diet, which includes:
A-linolenic acid (healthy fat).
Whole, unprocessed foods.
Limited processed foods.
High intake of fruits, vegetables, and fiber.

Question 11

How do soy foods benefit heart health?

Answer 11

Contain isoflavones (anti-inflammatory).
Reduce blood lipids (cholesterol).
Improve vascular elasticity and reactivity.

Question 12

How do whole grains improve heart health?

Answer 12

Soluble fiber lowers serum cholesterol and LDL cholesterol.
Low GI foods improve insulin sensitivity (reducing diabetes and CHD risk).

Question 13

How does nutrition affect Inflammatory Bowel Disease (IBD)?

Answer 13

Omega-3 fatty acids help reduce inflammation.
Avoid caffeine, spicy foods, creamy foods, and garlic.
Elimination diet helps identify trigger foods.

Question 14

What is diverticulosis, and how can it be managed through diet?

Answer 14

Caused by diverticulitis (pouches in intestines).
Diet changes include:
Eating simple foods.
Chewing food thoroughly.
Avoiding small foods like seeds that get caught in pouches.

Question 15

How does diet influence eye health?

Answer 15

Nutrition plays a role in preventing:
Macular degeneration.
Glaucoma.
Cataracts.

Question 16

How does the average Australian diet compare to recommendations?

Answer 16

High in processed meats, fried foods, salt, and alcohol.
Men consume 1.5 servings of fruit daily; women 1.3 (below recommended 2 servings).
Men consume 5.5 servings of grains (0.5 below recommendation), women 3.8 (0.7 below).

Question 17

Why do women have a higher iron requirement?

Answer 17

Menstruation – Blood loss increases iron needs.
Pregnancy – Higher blood volume and fetal development.
Lower iron stores than men.

Question 18

Why do Indigenous Australians consume more discretionary foods?

Answer 18

Food accessibility – Fresh food is more expensive and less available.
Cultural factors – Colonization disrupted traditional diets, leading to increased consumption of processed foods.

Question 19

What are the five Australian Dietary Guidelines?

Answer 19

Maintain a healthy weight through diet and exercise.
Enjoy a variety of foods from the five food groups.
Limit saturated fats, sugar, salt, and alcohol.
Promote breastfeeding.
Ensure food safety and proper storage.

Question 20

What are the key steps of digestion?

Answer 20

Mouth – Teeth grind food; saliva (amylase) begins carbohydrate breakdown.
Oesophagus – Bolus (chewed food) moves via peristalsis.
Stomach – Pepsin breaks down proteins; HCl kills bacteria.
Small intestine – Nutrients absorbed, assisted by pancreas and gallbladder.
Liver – Produces bile to break down fats.
Gall Bladder – Stores and releases bile.
Large Intestine – Absorbs water and forms waste.

Question 21

What factors influence digestion speed?

Answer 21

Caffeine – Speeds up digestion.
Fat content – Too much can cause loose stools.
Hydration – Not enough water can cause constipation.
Stress – Can slow digestion.
Exercise – Increases digestive speed.

Question 22

What is metabolism?

Answer 22

Metabolism refers to all chemical processes in the body, consisting of anabolism and catabolism.

Question 23

What is anabolism?

Answer 23

Anabolism is the process of building larger substances from smaller ones, which requires ATP energy.

Question 24

What is catabolism?

Answer 24

Catabolism is the process of breaking down larger substances into smaller compounds, which releases ATP energy.

Question 25

What is ATP?

Answer 25

Adenosine Triphosphate (ATP) is the energy currency of cells, fueling cellular activities through phosphorylation.

Question 26

How is energy from food measured?

Answer 26

Energy from food is measured in kilojoules (Kj) or calories (1 calorie = 4.5 Kj).

Question 27

What are the energy densities of macronutrients?

Answer 27

Fat → 37 Kj/g, Alcohol → 29 Kj/g, Carbohydrates & Protein → 17 Kj/g.

Question 28

What is Basal Metabolism (BMR)?

Answer 28

BMR is 60-70% of total energy expenditure, required to maintain essential bodily functions.

Question 29

What is Diet-Induced Thermogenesis?

Answer 29

Diet-Induced Thermogenesis accounts for ~10% of total energy expenditure, needed for digestion and nutrient absorption.

Question 30

What is Activity Thermogenesis?

Answer 30

Activity Thermogenesis includes both exercise and non-exercise activities, varying by lifestyle.

Question 31

What happens when energy intake exceeds energy needs?

Answer 31

Excess energy is stored as glycogen in the liver & muscles or as adipose tissue (fat).

Question 32

What are carbohydrates?

Answer 32

Carbohydrates are a rapid source of energy for the brain and body, stored as glycogen in muscles and liver.

Question 33

What are simple carbohydrates?

Answer 33

Simple carbohydrates include monosaccharides and disaccharides, which are single or paired sugars.

Question 34

What are monosaccharides?

Answer 34

Monosaccharides are single sugars like glucose, fructose, and galactose.

Question 35

What are disaccharides?

Answer 35

Disaccharides are pairs of monosaccharides, such as maltose, sucrose, and lactose.

Question 36

What are complex carbohydrates?

Answer 36

Complex carbohydrates consist of oligosaccharides or polysaccharides, including glycogen and starch.

Question 37

What is dietary fiber?

Answer 37

Dietary fiber is a plant-based carbohydrate that the body cannot break down, including soluble and insoluble types.

Question 38

What is gluconeogenesis?

Answer 38

Gluconeogenesis is the process of making glucose from protein when carbohydrates are scarce.

Question 39

What is ketosis?

Answer 39

Ketosis is a state where the body makes glucose from fats when carbohydrates are scarce, leading to ketone bodies.

Question 40

What regulates blood glucose levels?

Answer 40

* Insulin – regulates glucose levels and helps lower glucose levels * Glucagon – brings glucose out of storage and raises blood sugar levels * Epinephrine – acts quickly to bring glucose out of storage at times of stress

Question 41

What is the glycaemic index (GI)?

Answer 41

The glycaemic index classifies foods based on how quickly they raise blood glucose levels.

Question 42

What are the recommendations for sugar intake?

Answer 42

The World Health Organization recommends sugar should be less than 10% of total energy intake.

Question 43

What is dietary fiber's role in health?

Answer 43

Dietary fiber supports digestive health and reduces the risk of certain diseases.

Question 44

What are essential amino acids?

Answer 44

Essential amino acids cannot be produced by the body and must come from the diet.

Question 45

What are non-essential amino acids?

Answer 45

Non-essential amino acids can be synthesized by the body.

Question 46

What is protein synthesis?

Answer 46

Protein synthesis is the continuous process of breaking down and synthesizing proteins in the body.

Question 47

What are the functions of proteins in the body?

Answer 47

Proteins play roles in enzymes, hormones, fluid balance, acid-base regulation, transport, immunity, and energy.

Question 48

What is the digestibility of protein sources?

Answer 48

Animal proteins have 90-99% absorption, while plant proteins have 70-90% absorption.

Question 49

What are complementary proteins?

Answer 49

Complementary proteins combine plant foods to provide all essential amino acids, like rice and beans.

Question 50

What are the protein needs for different individuals?

Answer 50

Some people may need less protein (e.g., history of kidney disease) and some may need more (e.g., athletes).

Question 51

What did the study on protein overconsumption in athletes find?

Answer 51

The protein overfeeding group saw no effect on adipose tissue despite consuming more energy than the control group.

Question 52

What does the follow-up study suggest about protein and weight gain?

Answer 52

Protein may have a protective effect against weight gain during energy surplus, especially with resistance training.

Question 53

What is the role of branch chain amino acids?

Answer 53

They increase protein synthesis, stimulate muscle building, and reduce muscle breakdown.

Question 54

Which amino acid is most effective in stimulating muscle growth?

Answer 54

Leucine is one of the most effective amino acids in stimulating muscle growth.

Question 55

What is post prandial muscle protein synthesis?

Answer 55

It refers to the period after consuming protein when amino acids are circulated for various tasks.

Question 56

What percentage of amino acids are used to maintain gut tissue post prandial?

Answer 56

40% of amino acids are used to maintain gut tissue.

Question 57

What hormone is needed for protein uptake into muscles?

Answer 57

Insulin is needed to assist protein uptake into the muscles.

Question 58

What factors impact post prandial muscle protein synthesis?

Answer 58

Source of protein, amount consumed, timing of other macronutrients, and method of food preparation.

Question 59

Why do bodybuilders consume high amounts of protein?

Answer 59

Protein is important for skeletal muscles, which adapt to stressors like resistance training.

Question 60

What is muscle protein turnover?

Answer 60

It is the process where muscle protein is broken down and rebuilt daily.

Question 61

What happens when muscle synthesis exceeds muscle breakdown?

Answer 61

It results in hypertrophy (muscle growth).

Question 62

How does a plant-based diet affect protein intake?

Answer 62

Individuals may need to opt for quantity over quality, as some plant proteins lack essential amino acids.

Question 63

What is the recommended protein intake post-exercise?

Answer 63

A serving of 20-30g post-exercise is sufficient for recovery.

Question 64

How should protein intake be distributed throughout the day?

Answer 64

Protein should be spread evenly across the day.

Question 65

What is the role of carbohydrates in relation to protein synthesis?

Answer 65

Combining carbohydrates and protein does not improve or hamper protein synthesis.

Question 66

What is the benefit of consuming protein before sleep?

Answer 66

It helps build muscle during sleep and recovery.

Question 67

How does cooking affect protein uptake?

Answer 67

Cooking protein sources improves protein uptake; cooked eggs are better than raw eggs.

Question 68

What types of fats make up our diet?

Answer 68

Triglycerides, phospholipids, and sterols.

Question 69

What are triglycerides?

Answer 69

They make up more than 95% of fats in our diet and can be saturated or unsaturated.

Question 70

What is the role of sterols in the body?

Answer 70

Cholesterol, a common sterol, is used to make vitamin D, hormones, and regulate brain functions.

Question 71

What are the characteristics of saturated fats?

Answer 71

Saturated fats are solid at room temperature and are often labeled as 'bad fats.'

Question 72

What are unsaturated fats?

Answer 72

Unsaturated fats are liquid at room temperature and can be mono- or polyunsaturated.

Question 73

What are trans fats?

Answer 73

Trans fats are a type of unsaturated fat that can be naturally occurring or artificial.

Question 74

What health risks are associated with trans fats?

Answer 74

Trans fats increase LDL and decrease HDL, raising the risk of heart disease and type 2 diabetes.

Question 75

What dietary guidelines should be followed regarding fats?

Answer 75

Limit saturated fats and keep total fat intake to approximately 30% of total energy intake.

Question 76

What are the health benefits of omega fats?

Answer 76

They reduce the risk of heart disease and stroke and mediate inflammatory responses.

Question 77

How can omega-6 and omega-3 intakes be balanced?

Answer 77

Eat more fish and less meat, and bake or grill fish instead of frying.

Question 78

How do vitamins differ from macronutrients like carbohydrates, proteins, and fats?

Answer 78

Unlike macronutrients, vitamins do not provide energy. Instead, they act as coenzymes and cofactors, facilitating essential metabolic reactions, energy production, growth, and overall health.

Question 79

What are the two main types of vitamins, and how do they differ?

Answer 79

Water-soluble vitamins (B-complex, C) dissolve in water, are not stored in large amounts, and must be consumed regularly. Excess amounts are excreted in urine. Fat-soluble vitamins (A, D, E, K) dissolve in fats, are stored in body fat and the liver, and can accumulate to toxic levels if overconsumed.

Question 80

What are the roles and deficiency symptoms of Vitamin B1 (Thiamine)?

Answer 80

Function: Supports energy metabolism and nerve function. Deficiency: Beriberi (causes weakness, nerve damage, cardiovascular problems). Sources: Pork, legumes, whole grains.

Question 81

What is Vitamin B2 (Riboflavin) used for, and what happens if you lack it?

Answer 81

Function: Aids energy production and metabolizes fats, drugs, and steroids. Deficiency: Ariboflavinosis (sore throat, dry mouth, inflammation, skin disorders). Sources: Dairy, eggs, leafy greens.

Question 82

What is Vitamin B3 (Niacin) responsible for, and what deficiency disease is linked to it?

Answer 82

Function: Supports energy production and DNA repair. Deficiency: Pellagra (causes dermatitis, diarrhea, dementia). Sources: Meat, fish, whole grains.

Question 83

What are the roles of Vitamin B5 (Pantothenic Acid) and B6 (Pyridoxine)?

Answer 83

B5 (Pantothenic Acid): Needed for coenzyme A synthesis, fatty acid metabolism. Deficiency is rare but can cause fatigue, irritability, numbness. Found in chicken, beef, avocado. B6 (Pyridoxine): Essential for amino acid metabolism and neurotransmitter synthesis. Deficiency leads to anemia, depression, confusion. Found in poultry, fish, bananas.

Question 84

What does Vitamin B7 (Biotin) do, and what are symptoms of its deficiency?

Answer 84

Function: Aids carbohydrate, fat, and protein metabolism. Deficiency: Rare, but causes hair loss, skin rashes, neurological issues. Sources: Eggs, nuts, seeds.

Question 85

What is the importance of Vitamin B9 (Folate), and why is it crucial during pregnancy?

Answer 85

Function: Supports DNA synthesis and cell division. Deficiency: Megaloblastic anemia, neural tube defects in newborns. Sources: Leafy greens, legumes, fortified cereals.

Question 86

Why is Vitamin B12 (Cobalamin) important, and what are the effects of deficiency?

Answer 86

Function: Crucial for red blood cell formation and neurobiological function. Deficiency: Pernicious anemia, neurological damage. Sources: Meat, fish, dairy.

Question 87

What are the main functions of Vitamin C?

Answer 87

Antioxidant: Protects cells from free radical damage. Supports collagen synthesis and wound healing. Enhances non-haem iron absorption (from plant-based foods).

Question 88

What are symptoms of Vitamin C deficiency?

Answer 88

Scurvy (swollen or bleeding gums, joint/muscle pain, fatigue, easy bruising, irritability).

Question 89

Who is at high risk of Vitamin C deficiency?

Answer 89

People with alcohol or drug dependencies. Heavy smokers. People with certain medical conditions. Elderly individuals with restricted diets.

Question 90

What are the key functions and deficiency symptoms of Vitamin A?

Answer 90

Function: Supports night vision, immune function, healthy skin, and mucous membranes. Deficiency: Night blindness, compromised immunity, scaly skin. Sources: Liver, fish oils, eggs, dairy, carotenoid-rich plants (carrots, potatoes).

Question 91

How does Vitamin D function, and what are the risks of deficiency and excess?

Answer 91

Function: Regulates calcium and phosphorus levels, supports bone health and immune function. Deficiency: Rickets (children), osteomalacia (adults), bone pain, muscle weakness. Excess: Causes calcium buildup (calcification of soft tissues). Sources: Fatty fish, fish liver oils, fortified dairy, cereals, sunlight exposure.

Question 92

What is the role of Vitamin E, and why should it be consumed fresh?

Answer 92

Function: Antioxidant, supports immune function, helps form red blood cells. Deficiency: Rare, but can cause muscle damage, weakness, vision problems. Sources: Liver, eggs, leafy greens, seeds, fortified cereals. Best consumed fresh because heat and oxidation destroy Vitamin E

Question 93

What is Vitamin K needed for, and who is at risk of deficiency?

Answer 93

Function: Supports blood clotting and bone health. Deficiency: Rare in adults but can cause bleeding disorders, bruising, osteoporosis. Sources: Liver, green leafy vegetables, fermented foods. Newborns and people on antibiotics are at higher risk of deficiency.

Question 94

What are the key functions and deficiency symptoms of Vitamin A?

Answer 94

Function: Supports night vision, immune function, healthy skin, and mucous membranes. Deficiency: Night blindness, compromised immunity, scaly skin. Sources: Liver, fish oils, eggs, dairy, carotenoid-rich plants (carrots, potatoes)

Question 95

How does Vitamin D function, and what are the risks of deficiency and excess?

Answer 95

Function: Regulates calcium and phosphorus levels, supports bone health and immune function. Deficiency: Rickets (children), osteomalacia (adults), bone pain, muscle weakness. Excess: Causes calcium buildup (calcification of soft tissues). Sources: Fatty fish, fish liver oils, fortified dairy, cereals, sunlight exposure.

Question 96

What is the role of Vitamin E, and why should it be consumed fresh?

Answer 96

Function: Antioxidant, supports immune function, helps form red blood cells. Deficiency: Rare, but can cause muscle damage, weakness, vision problems. Sources: Liver, eggs, leafy greens, seeds, fortified cereals. Best consumed fresh because heat and oxidation destroy Vitamin E.

Question 97

What is Vitamin K needed for, and who is at risk of deficiency?

Answer 97

Function: Supports blood clotting and bone health. Deficiency: Rare in adults but can cause bleeding disorders, bruising, osteoporosis. Sources: Liver, green leafy vegetables, fermented foods. Newborns and people on antibiotics are at higher risk of deficiency

Question 98

What is the gut microbiome?

Answer 98

The collection of microorganisms (bacteria, fungi, archaea, viruses) and their genetic material living in the digestive tract.

Question 99

How does diet influence the gut microbiome?

Answer 99

Prebiotic foods (artichokes, bananas, legumes) promote growth of beneficial bacteria. Probiotic foods (yogurt, kimchi, kombucha) introduce beneficial bacteria. Unhealthy fats and refined sugars damage gut health.

Question 100

What factors negatively affect gut microbiome diversity?

Answer 100

Processed foods (chips, sugary foods). Overuse of antibiotics. Chronic stress. Living in overly sterile environments.

Question 101

what is the difference between microminerals and macrominerals

Answer 101

macrominerals - needs in large amounts. 7 essential macrominerals are - calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. microminerals - needed in small amounts. 9 essential microminerals are - chromium, copper, flouride, iodine, iron, manganese, molubdenum, selenium, zinc

Question 102

define vitamins and minerals

Answer 102

 Vitamins are organic nutrients which allow the body to extract energy from carbohydrates, fats and proteins  Minerals are inorganic and are located in bones, teeth and bodily fluids

Question 103

what are the 3 types of dietary fibe

Answer 103

o Type 1 – Soluble fibre  Dissolve in water and form a gel in digestion. Slow digestion down and can be digested by intestinal bacteria. Such fibres found in fruits, veg, oats and barley o Type 2 – Insoluble fibre  Resist digestion.  Found in wheat bran and whole grains Type 3 - resistant

Question 104

what is the Glycaemic Response

Answer 104

* Refers to how quickly blood glucose levels rises and elicits an insulin response.

Question 105

what happens when glucose falls outside the normal range:

Answer 105

o Hypoglycaemia – low blood glucose. Can be solved with dietary changes o Type 1 diabetes – less common. Body doesn’t produce enough insulin o Type 2 diabetes – blood glucose too high due to insulin produced by the pancreas not working effectively, and cells of the body not responding to insulin effectively. This leads to insulin resistance and over time the pancreas does not produce enough insulin. Often occurs in adult’s 45+ and due to poor diets.  How to treat – lifestyle changes and oral medication

Question 106

how much protein do athletic people need?

Answer 106

protein intake needs 1.5 to 2-fold higher than the RDA of 0.8 g/kg/d.

Question 107

what are fatty acids?

Answer 107

* Building blocks of fats. Share same basic structure, but their length and saturation influences both the characteristics of our food and our overall health * Basic structure o Chain of carbon atoms, hydrogen atoms fill available bonds o Categorised by chain lengths and presence of double bonds o Long chain lengths and lots of carbon atoms – meat products o Medium/short chain, few carbon atoms – found in dairy products * The chemistry of a fatty acid, saturated (no double bonds) or unsaturated (one or more double bonds changes the characteristics of foods

Question 108

what % of cholesterol (saturated fat) goes to the brain?

Answer 108

20%

Question 109

What are phospholipids and sterols?

Answer 109

* Phospholipids – enable transport of lipids across cells and provide a protective barrier for cells. * Sterols – different structure. Cholesterol is the most common sterol and is used by the body to make vitamin D, testosterone/oestrogen, and regulate brain functions like mood and memory.

Question 110

finish this sentence: Mscle protein breaks down and resynthesises at a rate of about X% per day, which means...

Answer 110

Muscle protein breaks down and resynthesises at a rate of about 1-2% per day = 50-100 days skeletal muscle can be completely renewed

Question 111

how are carbohydrates broken down during digestion for energy?

Answer 111

* During digestion the body breaks down starches and sugars into dextrins (short glucose chains). * Dextrin is broken down into monosaccharides and the glucose is used for energy * Carbohydrate digestion starts in the mouth, where amylase begins to hydrolyse starts into short polysaccharides and maltose * In the stomach  stomach acid continues to hydrolyse the starch, whilst dietary fiber delays gastric emptying and provides sense of fullness * Small intestine  where most carbohydrate digestion occurs. Pancreatic amylase + other enzymes hydrolyses starches to disaccharides and monosaccharides * Large intestine  dietary fibre attracts water, soften stools and ferment