C4 Nutrition, health, and wellbeing AOS2

Question 1

Nutrients

Answer 1

Substances that provide nourishment that are found in food that are required by the body for growth and for the maintenance of the body systems.

Question 2

Macronutrient

Answer 2

A nutrient that we need large quantities of.

Question 3

Carbohydrate

Answer 3

The body’s main energy source that consist of sugar molecules bound together in various lengths.

Question 4

Simple carbohydrate

Answer 4

Simple sugars that are made up of sugar units and including glucose and fructose and are broken down quickly by the body (e.g. sugary drinks, chocolate).

Question 5

Complex carbohydrate

Answer 5

Found in carbohydrates that are digested more slowly than simple carbohydrates (e.g. bread, pasta, and cereal).

Question 6

Fibre

Answer 6

A type of macronutrient carbohydrate that is made up of the indigestible parts of plant foods found in vegetables, fruits, grains, beans, and legumes) and helps regulate the functioning of the digestive system.

Question 7

List the 6 nutrients

Answer 7

Viatmins, minerals, water, carbohydrates, proteins, fats

Question 8

List the nutrients that are macronutrients

Answer 8

Carbohydrates (including fibre), protein, and fats.

Question 9

List the nutrients that are micronutrients

Answer 9

Vitamins, minerals, and water.

Question 10

The function of carbohydrates

Answer 10

Both simple and complex carbohydrates are the major and preferred source of energy for the body. They function to provide almost all the energy needed for daily brain function, and for proper muscle, nerve, and tissue development.

Question 11

Why are carbohydrates the body’s preferred energy source?

Answer 11

It is more efficient for the body to convert carbohydrates into energy for the body instead of proteins and fats as fats take longer to break down (compared to carbohydrates), because of this the body uses a lot of energy to convert fat into glucose (an energy source).

Question 12

List three sources of food for simple carbohydrates

Answer 12

Table sugar (sucrose)
Fruit (fructose)
Honey and milk (lactose)

Question 13

List three sources of food for complex carbohydrates

Answer 13

Wholegrain cereals (bread, pasta, rice)
Vegetables, legumes (e.g. dried beans, lentils)
Fruit

Question 14

Soluble fibre

Answer 14

Helps to slow the emptying of the stomach and makes people feel fuller for longer, helps to lower cholesterol, and regulates blood glucose levels.

Question 15

Insoluble fibre

Answer 15

Absorbs water to soften bowel contents assisting in regular bowel movements and keeping the bowel environment healthy.

Question 16

The function of fibre

Answer 16

Fibre regulates the digestive system by adding bulk to faeces, fibre helps with the elimination of waste from the body, helps us reduce the amount of cholesterol absorbed by the body.

Question 17

List three food sources of soluble fibre

Answer 17

Fruits and vegetables
Oat bran
Barley and legumes

Question 18

List three food sources of insoluble fibre

Answer 18

Wheat, bran, rice bran
Skins of fruits and vegetables
Nuts, seeds, and legumes

Question 19

Protein

Answer 19

Molecules made of amino acids that function in the body to convert into different types of proteins (i.e. enzymes, and hormones) once the amino acids in protein are obtained from food.

Question 20

Function of protein

Answer 20

Helps with bone lengthening and tightening that occurs in childhood, keeps a person’s immune system strong as protein produces antibodies and red blood cells, and when the supply of carbohydrates is too low to support the body with energy proteins act as a secondary energy source for the body.

Question 21

List three food sources for protein

Answer 21

Red meat, poultry, and fish ( as well as eggs, dairy products, nuts, seeds, and legumes).

Question 22

List the four types of fats or lipids

Answer 22

Saturated, trans, monounsaturated, and polyunsaturated fats.

Question 23

Fats

Answer 23

A substance that provides fuel for energy.

Question 24

Energy-dense foods

Answer 24

Foods that have a lot of energy but no other nutrients (e.g. chocolate, lollies).

Question 25

Saturated fats

Answer 25

A fat that is associated with poor health when overconsumed as saturated fats can increase the amount of low-density lipoproteins (LDL) cholesterol. Saturated fats can be found in fatty meat, full cream milk, fried takeaway foods, and pastries.

Question 26

Trans fats

Answer 26

A type of fat that is associated with poor health when overconsumed as it can increase the amount of low-density lipoproteins (LDL) cholesterol. They can also hinder the cell membrane. Trans fats can be found in processed foods (such as canned vegetables, and bacon) margarines, and spreads.

Question 27

Monounsaturated fats

Answer 27

A type of fat that is healthy in moderation as it can assist in the lowering of low-density lipoproteins (LDL). Monounsaturated fats can be found in nuts (e.g. almonds), olive and peanut oil and avocados.

Question 28

Polyunsaturated fats

Answer 28

A type of fat that is healthy in moderation as it helps with the elasticity of blood vessels through omega 3 which can be found in fish and canola oils and is essential for cell structure growth through omega 6 which can be found in nuts and seeds.

Question 29

Low-density lipoproteins (LDL)

Answer 29

Considered “bad” cholesterol. This is because LDL cholesterol collects in the walls of arteries and can eventually narrow the passageways.

Question 30

High-density lipoproteins (HDL)

Answer 30

Considered “good” cholesterol. This is because HDL absorbs cholesterol and carries it back to the liver where it can be removed from your bloodstream before it builds up in your arteries.

Question 31

The function of fats

Answer 31

Fats are required for the formation of cell membranes and are involved in the development of all cells in the body, and act as a carrier for fat-soluble vitamins (e.g. Vitamin A) which are necessary for body functions to take place such as cell duplication.

Question 32

The function of water

Answer 32

Helps with the transportation of essential nutrients and oxygen throughout the body, essential for body processes such as cell respiration that results in energy production, and is required for cell duplication and growth of the body.

Question 33

List three food sources for water

Answer 33

Fruits and vegetables (e.g. celery, cucumber, tomatoes, zucchini, pineapple, watermelon, and oranges).

Question 34

Micronutrients

Answer 34

A nutrient that we need small quantities of.

Question 35

Minerals

Answer 35

An inorganic chemical substance essential for body processes.

Question 36

Vitamins

Answer 36

Organic substances present in food are required by the body in small amounts to regulate metabolism and maintain normal growth and functioning.

Question 37

How do vitamins and minerals work together?

Answer 37

Vitamins and minerals work together to help carbohydrates, protein and fats produce energy to assist with protein synthesis and to help keep the body functioning normally.

Question 38

List the three minerals

Answer 38

Calcium, iron, and sodium.

Question 39

The function of calcium

Answer 39

Essential for the development of strong and dense bones throughout times of growth spurts as calcium helps with bone ossification, and helps build strong teeth by providing a harness to the dentine and enamel of teeth.

Question 40

List the food sources of calcium

Answer 40

Dairy products (e.g. milk, cheese, yoghurt) 
Tofu, soy products, some legumes, nuts, green leafy vegetables (e.g. kale, broccoli).

Question 41

The function of iron

Answer 41

Extra iron is needed during growth spurts to increase blood volume in the body, and iron is also needed when individuals grow because as they gain greater muscle mass, an increase in iron is required to help their new muscle cells obtain oxygen for energy production.

Question 42

Food sources for iron

Answer 42

Red meat
Wholegrain and cereal products
Leafy green vegetables (e.g. spinach, kale)

Question 43

The function of sodium

Answer 43

The regulation of blood pressure, blood volume and body fluids.

Question 44

Food sources for sodium

Answer 44

Table salt
Cured meats (e.g. ham, salami)
Cheese

Question 45

Anaemia

Answer 45

A reduced level of haemoglobin, the protein that carries oxygen in the red blood cells. This can cause paleness, tiredness and even breathlessness. Anaemia can affect growth and energy levels.

Question 46

List the 4 vitamins

Answer 46

Vitamin A,B,C and D

Question 47

The function of vitamin A

Answer 47

Important in the role of the development and healthy maintenance of epithelial cells, assists in the development of healthy skin, and is essential for healthy vision as it provides protection to the cornea.

Question 48

Food sources for vitamin A

Answer 48

Orange vegetables and fruits (e.g. carrots, squash, sweet potatoes, pumpkin) 
Animal sources (e.g. dairy products, liver, whole eggs) 
Oily fish (e.g. sardines)

Question 49

The function of B-group vitamins

Answer 49

B-group vitamins work together to perform important functions including the metabolism of carbohydrates for energy production, and the enhancement of immune and nervous system functions.

Question 50

Food sources for B-group vitamins

Answer 50

Often found in the same food sources as carbohydrates (e.g. bread, cereals, fruits, and vegetables).

Question 51

The function of vitamin C

Answer 51

Beneficial to the immune system as it stabilises protein components of collagen which makes for strong and resilient connective tissue which supports the body’s ability to fight bacteria.

Essential for the health of gums and blood vessels, and helps with the transport and absorption of iron in the small intestine.

Question 52

Food sources for vitamin C

Answer 52

Citrus fruits (e.g. oranges) 
Strawberries
Cruciferous vegetables (e.g. broccoli, cabbage, and Brussel sprouts)

Question 53

The function of vitamin D

Answer 53

Essential for the absorption and use of calcium and therefore helps to maintain bone growth and health by promoting bone hardening, and helps maintain appropriate blood calcium concentrations by assisting the small intestine to absorb calcium from the diet.

Question 54

Food sources for vitamin D

Answer 54

Dairy products (e.g. butter, cream, cheese, whole eggs, fortified margarine)
Liver
Salmon

Question 55

Epithelial cells

Answer 55

Cells that line the mucous membranes, such as lungs, skin, intestine, nose, and mouth.

Question 56

Nutritional imbalance

Answer 56

Either not having enough healthy nutrients and foods we need each day, or having too much of particular foods or nutrients each day (especially those that are not good for us).