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| Question | Answer |
| What is a discretionary Food? | Food that is not necessary to provide the nutrients the body needs (don't fit the 5 food groups), but that may add variety. Usually described as "energy dense and nutrient poor" or too high in salt, sat fat and sugar. |
| Give 5 Examples of Discretionary Foods | 1. Sports Drinks, Sweet Biscuits (e.g. Tim Tams), Chips, Ice-cream, alcohol, sausages, soft drink, donuts, pastries, |
| What are the 6 Essential Nutrients? | Carbohydrates, Fats, Protein, Minerals, Vitamins and Water |
| Define a Carbohydrate and what does it do in the body? | Carbohydrate are a major energy source that fuels physical activity and involuntary functions, such heartbeat, breathing and digestive processes. Brain uses this exclusively. |
| Define a Protein and why is it needed? | A Protein is needed by the body for normal growth, development and maintenance. It is made up of amino acids. |
| Define a Fat | Fats can also be called lipids, and are necessary for the body's normal functions. These help with the absorption of vitamins, supports cell membrane and helps maintain the immune system. |
| Define a Vitamin | A vitamin is a nutrient required by the body in small amounts, for a variety of essential processes. Which usually cannot be synthesised by the body and are therefore needed to be provided by the diet. |
| Define a mineral | A mineral is and inorganic substance required for a variety of different functions. |
| What is the function of water? | Water comprises of 60% of body weight, and is vital for normal functioning of all body's systems. Helps cleanse your body of wastes and toxins, carries essential nutrients to cells, lubricates joints and maintains body temperature. |
| List 3 examples of Carbohydrates | Wheat bran, flour, oats, barley, quinoa, rice |
| List 3 examples of Protein | Steak, chicken, fish, egg, dairy |
| List 3 examples of Fat | coconut oil, animal fat, olive oil, avocado, nuts |
| What is the difference between fat soluble and water soluable vitamins | The main difference is which substance they can be dissolved by. And if you eat too much of these, the water soluble vitamins will be excreted while fat will be stored in the bodies tissues. |
| What are the fat-soluble vitamins and what are the role they play | they |
| What is the relationship between Calcium and Vitamin D | They work together to protect your bones. Calcium builds and maintains bones, while vitamin D helps effectively absorb calcium. So even if you are getting enough calcium in you diet, it could be getting wasted if you're deficient in vitamin D. |
| What is the role of the 3 micronutrients | Micronutrients work in tandem with macronutrients to keep the body functioning and are crucial in order to maintain energy levels, metabolism, cellular function, and physical and mental wellbeing. |
| What is the function of Water | Water comprises of 60% of body weight, water is vital for the normal functioning of all bodily systems. Helps cleanse your body of wastes and toxins, carries essential nutrients to your cells, lubricates joints and maintain body temperature. |
| What is the Australian Guide to Healthy Eating | Gives advice about the kinds of foods to eat for health and well being. It is based on scientific evidence and valid research. |
| What are the 5 core food groups | Vegetables/ legumes; Fruit; Grain (cereal) foods; Lean meats, eggs, tofu, nuts and seeds; Dairy and its alternatives. |
| What are the 5 Guidelines from the AGTHE? | Guideline 1:To maintain a healthy weight - meet energy needs from nutritious food and be physically active Guideline 2:Enjoy a wide variety from these five food groups every day Guideline 3:Limit saturated fat, added salt, added sugars and alcohol Guideline 4:Encourage and support breastfeeding Guideline 5:Care for your food and store it safely |
| What is the best way to get all the nutrients you need? | By following a varied diet featuring plenty of fresh vegetables and fruits, whole grains, lean proteins, dairy products and/or their alternatives and healthy fats - like avocado. |
| What are the 3 macronutrients and why does the body need these in large amounts? | Carbohydrates, Fats and Protein. Because they all have their own specific roles and function to supply people with energy, to grow, develop, repair and feel good! |
| What happens if we eat too many carbs? | There is excess glucose which builds in the body which turns to fat, making us overweight. |
| What happens if you eat too few carbs? | Muscle tissue will break down and fatigue will set in. Brain power will diminish, and weight loss will occur. Possible nausea, mood swings, weakness, dizziness, bad breath and depression. |
| What is the difference between the two types of Carbohydrates? | Simple Carbohydrates: energy is released quickly Complex Carbohydrates: Energy is released slowly |
| Describe the two types of simple Carbs/Sugars | Intrinsic: natural sugars, found in fruits and vegetables Extrinsic: added sugars/ not natural, added for sweetness or quick energy |
| Describe the two types of complex Carbs | Starches: Take longer to digest = slow energy release Dietary fibre: Humans don’t digest but is important for a healthy gut |
| What does fibre help with? | The body’s use of sugars (helping to keep hunger and blood sugar in check) Healthy gut processes |
| What are the 3 types of Fibre and what do they do? | Soluble Fibre: slows emptying process of stomach = fuller longer, lowers cholesterol stabilises blood glucose Insoluble Fibre: aids in regular bowl movement and health, + fuller longer Resistant Starch: not digested in the small intestine and instead waits until the large intestine. Assists production of good bacteria and improves bowl health |
| Where is soluble fibre found? | Fruits and veges, oats and legumes |
| Where is Insoluble Fibre found? | Wholegrains and Cereals, nuts, seeds and skin of fruits and veges |
| Where is resistant starch found? | Undercooked pasta, underripe bananas, cooked and cools potato and rice. |
| What are the three types of Fat? | Unsaturated – monounsaturated and polyunsaturated Saturated |
| Why does Fat lead to weight gain? | Because it is so high in energy it is easy to eat too much |
| What do unsaturated fats do in the body? | Reduce the risk of heart attack and lowers cholesterol levels – if replacing sat fats |
| Monounsaturated fats ____________ when refrigerated, Polyunsaturated doesn’t. | Begin to solidify |
| Trans fats can be eliminated with … | No adverse health affects, because they are man made |
| If you are a vegetarian, why do you need to eat a variety of protein rich plant foods? | Because plant-based protein sources only contain incomplete proteins, meaning some amino acids are missing. |
| What are the 4 fat soluble vitamins? | A, D, E and K |
| What are the Water Soluble vitamins? | B and C vitamins |
| What does Vitamin A do and where does it come from? | Immune system, growth and eyesight – severe deficiency leads to blindness Comes from milk, dark green and orange plants |
| Where does Vitamin D come from? | Ultraviolet radiation from the sun is necessary for the production of Vitamin D in the skin |
| What does Vitamin E do and where does it come from? | Maintains healthy skin, good vision and immune system. But mainly acts as an antioxidant, helping to protect cells from the damage of free radicals. Found in vegetable oils, nuts and seeds and green vegies. |
| What does Vitamin K do and where does it come from? | Helps blood clotting and healthy bones. Found in green vegies, blackberries and blueberries. |
| What are the water soluble vitamins and why are they required daily? | B and C Because they cannot be stored by the body. |
| What is the main job of the water soluble vitamins? | Vitamins B and C are essential in helping our bodies extract energy from the food we eat |
| What does Vitamin C do and where does it come from? | Helps healing wounds, keeping our immune system healthy and antioxidizes. Its found in citrus, capsicums, broccoli and strawberries. |
| What is the function of Calcium and what are some sources? | It helps maintain normal bones, teeth and blood clotting. Sources include: dairy, green vegies, soya bean products. |
| What is the function of magnesium and what are some sources? | Helps muscles and nerve function, steadies heart rhythm, energy and producing proteins. Sources include green vegies, bananas and cereals. |
| What does magnesium deficiencies cause? | dizziness, muscle weakness and fatigue |
| What is the function of Iron and what are some sources? | The formation of haemoglobin in red blood cells, which consequently helps transport oxygen in the body. Sources include vegetables, nuts meat eggs |
| What does an iron deficiencies cause? | anaemia may cause: exhaustion/ weakness, dizziness, headaches, cold feet and hands. |
| What is the function of Sodium and what happens if you are defficient? | Regulates body water content and electrolyte balance, Sources include: weakness, nausea, thirst and muscle cramps. |
| What is the function of Potassium and what are some sources? | functioning nervous system, muscle function and normal blood pressure. bananas, fish, nuts and seeds |
| what does potassium deficiencies cause? | severe diarrhoea, weakness, mental confusion. |
| What is the function of Fluoride and what are some sources? | mineralisation of bones and teeth; protects tooth decay is added to toothpastes, water, tea and fish |
| What are the 3 ways to modify a recipe? | Eliminate ingredients/ techniques Reduce quantities Substitute an ingredient/ technique for others |
| What are you aiming to achieve when you modify a recipe? | include more fibre, fruit and vegies, reduce sat fat, sugar, salt and calories. |
| why is it good to add fruit and vegetables? | Increases vitamin and minerals, lowers kilojoules. |
| Why should you add more fibre? | makes you feels fuller, without adding more kilojoules |
| Swap meat for... | legumes, beans, or veges |
| decrease ratio of pasta and rice by... | adding more vegies |
| swap half refined white flour with... | wholemeal flour |
| Why do you still need to eat small amounts of unsaturated fat? | Because it is still high in kilojoules |
| What are some strategies to use less sugar? | most recipes: sugar content can be halved replace some with fruit |
| What are some strategies to reduce salt? | Tastebuds will adapt slowly, so gradually reduce over time mostly comes from ingredients , so look for no added slat products/ compare labels Use less sauces, and more herbs and spices, garlic and ginger. |
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