7. Nutrition

Question 1

Australian Dietary Guidelines of Protein, Fat, Carbohydrates intake

Answer 1

15% -protein, less than 30% fat, 55% carbohydrates (40% starch & 15% sugar)

Question 2

Vitamin C

Answer 2

Sourced from fruits (especially citrus), veggies (brocolli and tomato). Important for collagen synthesis (bone, cartilage, gums). Assists in the absorption of Iron.

Question 3

Vitamin B12

Answer 3

Sourced from meat, eggs, dairy products.

Assists in maturation of RBC, which then assists Vit C in Iron absorption. Coenzyme in DNA (nucleic acid) metabolism.

Question 4

Vitamin B9

Answer 4

aka Folic acid
Sourced from green veggies, oranges, liver, nuts, legumes, whole grains
It functions as a coenzyme for DNA (nucleic acids) and RNA (amino acids) metabolism

Question 5

Vitamin K

Answer 5

Green veggies, tea. Also made by colon bacteria.

Important for blood clotting

Question 6

Vitamin A

Answer 6

Provitamin A (beta-carotene) sourced from green/orange veggies (e.g. carrots) and fruits. Retinol is sourced from dairy products
Vit A is a component for visual pigments (photoreceptors), maintaining epithelial tissues, and an antioxidant

Question 7

Vitamin D

Answer 7

Sourced from dairy products, egg yolk, as well as UV light.

It aids in absorption and use of calcium and phosphorous `

Question 8

Why are vitamins coenzymes? What does this help achieve?

Answer 8

They bind to and assist enzymes in the break down of macronutrients. This assists in absorption of nutrients

Question 9

What are minerals?

Answer 9

Minerals such as calcium, phosphorous, potassium, sodium, chloride, magnesium, iodine, iron, allow for smooth body functioning to occur.

Question 10

Calcium

Answer 10

Sourced in dairy products, dark green veggies, legumes

Calcium plays a huge role in bone and tooth formation, blood clotting, nerve functioning, and muscle functioning.

Question 11

Phosphorous

Answer 11

Sourced in dairy products, meats, grains.

Phosphorous functions in bone and tooth formation, acid-base balance, and nucleotide synthesis (DNA)

Question 12

Potassium

Answer 12

Sourced from meats, dairy products, many fruits (esp bananas) and veggies, grains.
Nerve function, and acid-base balance is assisted by potassium

Question 13

Chloride

Answer 13

Table salt

Role: acid-base balance, formation of gastric juice, nerve function, osmosis

Question 14

Sodium

Answer 14

Table salt

Role: water balance, blood pressure, nerve function (action potentials)

Question 15

Magnesium

Answer 15

Found in: whole grains, green leafy veggies

Role: cofactor for enzymes, nerve and muscle function

Question 16

Iodine

Answer 16

Found in: seafood, iodised salt

Role: Thyroid function (hormone release)

Question 17

Identify the NHPAs impacted the most by nutrition

Answer 17

Cardiovascular disease, diabetes, obesity, athritis, and musculoskeletal conditions

Question 18

What are the 4 types of fat? Sources of each?

Answer 18

Saturated - meat, palm oil, coconut
Polyunsaturated - omega-3 in fish, omega-6
Monounsaturated - olive oil, canola oil, avocados, nuts
Trans fats - butter, margarine

Question 19

What is cholesterol? (Production + Function+ Types)

Answer 19

Cholesterol is an essential fat. A majority of the body’s cholesterol is produced in the liver (normally 85%). It is involved in hormone production as well as stabilising the membrane of cells (imbedded in phospholipid bilayer)
The two types of cholesterol are high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

Question 20

High-density Lipoproteins

Answer 20

HDL are considered good cholesterol. It reduces LDL in the bloodstream and removes excess LDL and provides it to the liver.

Question 21

Low-density Lipoproteins

Answer 21

LDL is considered bad cholesterol. In high amounts, it attaches to blood stream and builds up on arterial walls. Through time this causes plaque formation and later leads to cardiovascular issues.

Question 22

What are the health benefits of consuming foods rich in essential fatty acid Omega 3?

Answer 22

Omega-3s work several ways in the heart. They appear to prevent irregular heartbeat, reduce fatty plaques inside artery walls, decrease blood clotting, decrease triglycerides (blood fat), increase HDL (good cholesterol) and decrease inflammation

Question 23

What are the two types of fibres and their functions?

Answer 23

1. Soluble fibres - absorbed and used as fuel for the body

2. Insoluble - a “cleansing tool”. Provides bulk of stool

Question 24

Why is sucrose considered a bad sugar?

Answer 24

It damages blood vessels and leads to tooth decay

Question 25

Carbohydrates

Answer 25

• Dietary sources – primarily from plants
– Starch (complex carbohydrates) in grains and vegetables
– Sugars (mono- and disaccharides) in fruits, sugarcane, sugar beets, honey and milk
– Insoluble fiber - cellulose in vegetables; provides roughage
– Soluble fiber - pectin in apples and citrus fruits; reduces blood cholesterol levels
– Small amount in milk sugar; glycogen in meats

All this is converted in glucose by the liver