AOS 2 nutrition

Question 1

what are macronutrients?

Answer 1

fuel sources for energy production required in large amounts. this includes carbohydrates, proteins and fats.

Question 2

explain the role of carbohydrates with references to complex + simple carbs, as well as fibre, providing examples.

Answer 2

carbohydrates are the body’s preferred fuel source for energy production. the body metabolites carbs into glucose as energy.
- complex carbs include bread, pasta, rice, vegetables.
- simple carbs include sugar, glucose.
- fibre is the indigestible parts of food that clean the digestive system, such as wholemeal bread, leafy vegetables, seeds and grains.

Question 3

explain the role of proteins including examples of plant and animal sources.

Answer 3

protein builds, maintains and repairs body cells. it is a secondary source of fuel. it is required for antibody protection.
food sources include eggs, milk, cheese, beef, chicken, fish, seafood, tofu, legumes, nuts, brown rice.

Question 4

explain the role of fats with reference to monounsaturated and polyunsaturated fats, providing examples of food sources.

Answer 4

fats act as a fuel for energy. they are required for the development and maintenance of cell membranes.
– monounsaturated fats assist in the lowering of LDL cholesterol, and reducing the risk of CVD and atherosclerosis. food sources include olive oil, avocado, canola oil, nuts.
– polyunsaturated fats lower LDL cholesterol to reduce the risk of heart disease. food sources include omega-3 oily fish, mackeral, sardines, trout, salmon and omega-6 nuts, seeds, corn, soy oils.

Question 5

explain the role of saturated and trans fats, providing examples of food sources.

Answer 5

– saturated fats are “bad fats” that increases LDL in the liver. increases type 2 diabetes. food sources include full-cream milk, cheese, cream, takeaway foods, baked goods.
– trans fats are manufactured fats made via hydrogenation. this fat is found in processed foods; they increase LDL and decrease HDL.

Question 6

explain the role of water in terms of it’s nutritional value and benefits.

Answer 6

water holds no nutritional value but is vital for human survival. makes up 55-75% of our body mass. key component of many cells, tissues, blood and systems. it can assist with weight management and reduces risk of obesity and CVD.

Question 7

what are micronutrients?

Answer 7

vitamins and minerals that we need in small amounts.
– minerals are inorganic substances in food essential for body processes.
– vitamins are organic substances in food essential for regulating metabolism, growth and development.

Question 8

outline the role of calcium and it’s food sources.

Answer 8

calcium is a mineral. it is a hardening agent for teeth, bones and cartilage. an individual who lacks calcium is less likely to achieve optimal peak bone mass.
» food sources include dairy, sardines, leafy veg, tofu and orange juice.

Question 9

outline the role of sodium and its food sources.

Answer 9

sodium is a mineral. it regulates the fluids in the body. high levels of sodium can draw excess fluid out of the cells, increasing blood volume and contributing to hypertension, heart failure, and heart attack.
» food sources include table salt, olives, fish, meat, cheese and processed foods.

Question 10

outline the role of iron and its food sources.

Answer 10

iron is a mineral. it is an essential part of blood. iron deficiency may lead to anaemia (characterised by tiredness and weakness).
» food sources include lean red meat, turkey, chicken, fish, eggs, nuts, brown rice, tofu, bread, leafy veg.

Question 11

outline the role of vitamin D and its food sources.

Answer 11

required for the absorption of calcium and phosphorus into the bloodstream. vitamin D helps with bone growth and hardening. most aussies get their vitamin D from UV rays in the sun. a lack of vitamin D can lead to weakened bones and osteoporosis.
» food sources include fish, cheese, egg yolks

Question 12

outline the role of b-group vitamins and its food sources.

Answer 12

consists of b1, b2 and b3. essential in the process of converting fuels into energy. a lack of these b-group vitamins can contribute to slowed growth of muscles and bones.
» food sources include vegemite, eggs, fish, meat, leafy veg and milk.

Question 13

outline the role of folate and its food sources.

Answer 13

folate is vitamin b12. it is required for cell division and formation. it develops red blood cell. folate deficiency can lead to folate-deficiency anaemia, characterised by tiredness.
» food sources include leafy veg, citrus fruits, poultry and eggs, cereals, breads and fruit juice.

Question 14

outline the role of vitamin b12 and its food sources.

Answer 14

formation of red blood cells, ensuring correct size and enabling oxygen to be transported around the body. lack of this vitamin can increase anaemia chance.
» food sources include meat, eggs, cheese.

Question 15

short-term consequences of b-group vitamin low intake.

Answer 15

fatigue.

Question 16

short-term consequences of iron low intake.

Answer 16

fatigue.

Question 17

short-term consequences of fibre low intake.

Answer 17

constipation.

Question 18

short-term consequences of sodium low intake.

Answer 18

hypertension (blood vessel walls thicken)

Question 19

short-term consequences of saturated + trans fat high intake.

Answer 19

atherosclerosis (thickening of arteries)

Question 20

long-term effects of excess carbs, fats and proteins

Answer 20

stored as fat tissue, contributing to obesity

Question 21

long-term effects of sugar + low calcium

Answer 21

dental cavities

Question 22

long-term effects of low calcium intake

Answer 22

osteoporosis

Question 23

long-term effects of low fibre intake

Answer 23

colorectal cancer

Question 24

long-term effects of iron and folate deficiency

Answer 24

anaemia (low level of red blood cells)

Question 25

long-term effects of high simple carb intake

Answer 25

insulin resistance and type-2 diabetes

Question 26

what is the australian guide to healthy eating?

Answer 26

food selection model that visually represents the proportion of the five food groups recommended daily. it encourages individuals to eat a variety of nutritious foods.

Question 27

describe the categories of the AGHE with percentage and food examples.

Answer 27

• grains (30-35%) such as bread, cereal, rice and pasta are high in carbohydrates and fibre.
• vegetables + legumes (30%) such as veggies, lentils, chickpeas and beans are high in fibre, protein and folate.
• meat + meat alternatives (15%) such as lean meats, poultry, fish, eggs and tofu are high in protein, iron and vitamin B12.
• fruit (10-12%) is high in many vitamins and minerals.
• milk + dairy (10-12%) is high in calcium.

Question 28

what is the health star rating system?

Answer 28

front-of-pack labelling system that rates the nutritional profile of packaged foods. it assigns a rating from 0.5 to 5 stars.

Question 29

name one advantage and disadvantage of the health star rating system.

Answer 29

advantage : quick and easy way to compare similar packaged foods.
disadvantage : high rating doesn’t mean it is necessarily healthy.

Question 30

what is the healthy eating pyramid?

Answer 30

visual guide to the types and proportions of foods that we should eat daily for good health. it contains the five food groups + healthy fats.

Question 31

describe the layers of the healthy eating pyramid.

Answer 31

top layer - healthy fats, such as canola oil
second layer - dairy | meat
third layer - grains
fourth layer - vegetables | fruits

Question 32

what are the four extra messages on the healthy eating pyramid?

Answer 32

• limit salt and added sugar
• enjoy herbs and spices
• choose water
• enjoy a variety of food and be active every day

Question 33

what is immersive marketing?

Answer 33

turning advertising into a complete consumer experience. macca’s monopoly, mymaccas app, my coke rewards, etc.

Question 34

what is infiltration of social media?

Answer 34

marketers constantly promote via social media platforms. by entering details, marketers learn about their audience and target them better.

Question 35

what is collection of personal data?

Answer 35

online activity is carefully tracked and profiled. food websites may come up as sponsored ads on social media platforms.

Question 36

what is location-based marketing?

Answer 36

tracking techniques target digital marketing for a particular geographical area. aims to take advantage of impulsive youth when they are in close proximity to outlets.

Question 37

what are celebrity endorsements?

Answer 37

when individuals see a celebrity they idolise consuming a brand, their likelihood of also consuming increases.

Question 38

what is product placement?

Answer 38

product pays film to be subtly placed in it, to promote without interrupting the viewer. it creates an emotional connection between consumer and product.

Question 39

what is social influencer marketing?

Answer 39

influencers with large followings are considered ‘trusted sources’ of info. marketing companies recognise influencer’s power and profit off it.

Question 40

what is the impact of social media on food trends?

Answer 40

cleaneating and aesthetically healthy food such as acai bowls are very trendy. they have good intentions– in the beginning, these trends can lower weight and diabetes risk, however eventually this can lead to orthorexia (obsession over food choices).