Nutrition

Question 1

What are nutrients?

Answer 1

Nutrients are substances that provide us with nourishment that is essential for the maintenance of life and growth.

Question 2

Why is nutrition important?

Answer 2

Nutrition is important for health and well-being as the body uses nutrients for many functions, including:
-the efficient functioning on the body and its systems
-the prevention of many diet related diseases

Question 3

What are the 6 categories of Nutrients?

Answer 3

The 6 categories of nutrients are:
-Carbohydrates (including fibre)
-Protein
-Fat (lipids)
-Vitamins
-Minerals
-Water

Question 4

What are the two classifications of nutrients?

Answer 4

The two classifications of nutrients include macronutrients and micronutrients.

Question 5

What are macronutrients?

Answer 5

Macronutrients are nutrients our body requires in large quantities or amounts (protein, carbohydrates and fats/lipids).

Associated with the supply of energy, responsible for carrying out body functions (e.g., digestion) and for the functioning of vital organs (e.g., brain and heart), assisting the body to perform physical activity.

Question 6

What are micronutrients?

Answer 6

Micronutrients are nutrients needed in relatively small amounts by the body, mainly vitamins and minerals.

Question 7

What are carbohydrates?

Answer 7

Carbohydrates are macronutrients.

Main function: Provide fuel for energy

Carbohydrates when eaten are broken down to glucose (energy production)

Food sources: rice, bread, pasta, cereals, oranges, grapes and potatoes.

One gram of carbohydrates = 16kj of energy
If the glucose is not used by the body for energy, it is stored as adipose (fat) tissue.
If continually eaten in excess, can contribute to obesity and related conditions such as cardiovascular disease, diabetes mellitus and colorectal cancer.

Question 8

Excess and deficiency of carbohydrates.

Answer 8

Excess (too much):
- Energy dense leading to excess energy being consumed and if not used by the body can lead to weight gain, overweight and obesity.
- High amounts of GI foods being consumed can lead to the development of Type 2 Diabetes Mellitus due to high blood glucose levels and cells becoming resistant to insulin.

Deficiency (not enough):
- Lack of energy and tiredness.

Question 9

What is Fibre?

Answer 9

Fibre is a type of Carbohydrate.

Main function: regulation of the functioning of the digestive system.
- Not actually absorbed by the body; it acts like a cleanser by travelling through the digestive tract and assists with removal of waste.
- Prevents constipation by adding bulk to faeces.
- Slows glucose absorption and therefore leads to feelings of fullness.

Food souces: wholemeal bread, apples, bananas, oranges, potatoes, broccoli, baked beans.

Foods high in fibre (fruit and vegetables) are rich in vitamins and minerals and low in fat.

It is recommended that adults eat between 25-30 grams each day.

Question 10

What are the benefits of adequate consumption of high-fibre foods.

Answer 10

• Provides feelings of fullness (by slowing the absorption of glucose from the small intestine to the blood).
• Reduces cholesterol levels (fibre reduces the amount of cholesterol absorbed by the body)
• Absorbes water
• Prevents constipation

Question 11

What is the Glycaemic Index?

Answer 11

A ranking of CHO (Carbohydrate) foods on a scale from 0-100 according to the amount of glucose they provide and how quickly the glucose is ready to be used by the body.

Question 12

What is the difference between Low and High GI foods?

Answer 12

Low GI: Are broken down more slowly by the body and result in a gradual rise in blood glucose levels.
Rating of 55 GI or lower.
These are the healthier options as the changes are slower, which delays hunger and assists in preventing obesity.

High GI: Are broken down more quickly by the body and result in a rapid increase in blood glucose levels.
Rating of 70 or over.
Causes sharp increases followed by sharp decreases, which can increase hunger and contribute to obesity.

Question 13

What is protein?

Answer 13

Main function: growth, maintenance and repair of body cells.

Secondary function is a fuel for energy production used if a person does not consume enough glucose (carbs).
1 gram = 17kj of energy

Protein is broken down through digestion into amino acids, which are the building blocks of all cells.

20 different types of Amino acids (11 are non essential and can be made/synthesised from other amino acids in the body; 9 are essential and cannot be synthesised so must be consumed regularly.

Question 14

What are the Effects of Excess and Deficiency of Protein?

Answer 14

Excess (too much):
- Excessive protein may be converted into glucose and stored as fat leading to obesity.
- Excess protein may also lead to excessive loss of calcium from bones, contributing to osteoporosis/fractures etc…

Deficiency (not enough):
- Lack of energy and tiredness
- Poor concentration.

Question 15

What are Fats (Lipids)?

Answer 15

Main function is fuel for energy.
1 gram = 37kj
Foods high in fat and low in other nutrients are referred to as energy dense foods.

Involved in the development and maintenance cell membranes and maintaining the structure of cells.

All fats are energy dense, when eaten in excess contribute to weight gain, obesity and associated effects, such as increased risk of cardiovascular disease, diabetes mellitus and colorectal cancer.

Question 16

What are Monounsaturated Fats (Healthy Fats)?

Answer 16

Can assist in the lowering of LDL (low density lipoproteins) and ‘bad cholesterol’
- Reducing the risk of cardiovascular disease.
- Decreases the impact of impaired glucose regulation.
- Decreases the risk of type 2 diabetes.
- Increase the levels of HDL (high density lipoproteins) ‘good cholesterol’
- Food sources- olive oil, avocado, canola oil, nuts, peanut butter

Question 17

What are Polyunsaturated Fats (Healthy Fat)?

Answer 17

Two main categories of polyunsaturated fats.
- Omega 3 Fish, soy and canola oils.

Promotes elasticity of blood vessels and prevents blood clots, decreasing the risk of heart attack and stroke.

• Omega 6 - nuts and seeds, corn, safflower and soy oils

Decreases the impact of impaired glucose regulation and decrease the risk of developing type 2 diabetes.

Both Omega 3 & 6 Lower LDL (lower density lipoprotein) cholesterol and reduce the risk of heart disease.

• Promote elasticity of blood vessels
• Reduce the impact of inflammation of blood vessels and can reduce the risk of cardiovascular disease.

Question 18

What are Saturated Fats (Unhealthy Fats)?

Answer 18

Shown to increase LDL cholesterol contributing to cardiovascular disease.
Diets high in saturated fat also increases the risk of impaired glucose regulation and the risk of type 2 diabetes.

Food sources: fatty cuts of meat, full cream milk, cream, cheese, fried take away food, commercially baked goods.

Question 19

What are Trans Fats (Unhealthy Fats)?

Answer 19

Raise LDL cholesterol levels.
Decrease levels of HDL, increasing the risk of cardiovascular disease.
Can interfere with the structure of cell membranes, which can affect the movement of nutrients and fluids in and out of the cells. If glucose is restricted, it can contribute to insulin resistance and increase the risk of type 2 diabetes.

Food sources: small amounts are found naturally in certain foods (beef, mutton, dairy products)

Trans fats are created when liquid oil is converted to solid fat, so generally found in processed foods (pies, pastries and cakes.)

Question 20

What is Water?

Answer 20

The body is made up of 50-75% water.
Water forms the basis of blood, digestive juices, urine, perspiration and is contained in lean muscle, fat and bones.
We cannot store water, so it is needed each and every day.
Approximately 1 liter per 20kg of body weight.

Water can assist with weight management when consumed instead of other fluids. Regular consumption of water can reduce the risk of obesity and related conditions such as cardiovascular disease and diabetes. Water is absorbed by fibre, therefore plays a role in digestion and presentation of colorectal cancer.

Most water consumption doesn’t come from drinking water, but instead:
Cordials, tea and coffee.
Fruits (watermelon, tomatoes, apples)
Vegetables (lettuce, cucumber, celery).

Question 21

What is Cholesterol?

Answer 21

Cholesterol is a type of fat needed to build and repair cells and to make hormones.
Cholesterol is made in your liver but is also present in some foods.
There are different types of cholesterol including LDL cholesterol and HDL cholesterol.
Over time, too much LDL cholesterol (or ‘bad’ cholesterol) in your blood can raise your risk of heart attack and stroke.
You can lower high cholesterol by making lifestyle changes and often through medicines.

Question 22

What is Calcium?

Answer 22

Most important role is as a hardening or ossifying agent for hard tissue such as teeth, bones and cartilage to decrease the risk of developing osteoporosis.

Food sources: milk, yoghurt, green leafy vegetables, tofu, fortified soy milk, fish, nuts, seeds, calcium, sulfate-based foods.

Question 23

What is Iron?

Answer 23

Extremly important part of blood.
Blood increases in youth, so iron needs also increase (particularly for females who lose a lot of iron/blood through menstruation)
Main function is to form the ‘haem’ part of ‘haemoglobin’.

Question 24

What is Vitamin D?

Answer 24

Required for the absorption of calcium and phosphorus from the intestine into the blood stream.

Essential role in the formation of hard tissue (bones).
Get Vitamin D requirments from exposure to UV rays, which are converted to vitamin D in the skin.

Food sources: Does not occur naturally in many foods - fish is the best source, followed by cheese, liver and egg yolks, Fortified milk, breakfast cereals, and orange juice.

Deficiency:
Lack of ability to absorb calcium and phosphorus leading to a lack of hardening and ossification of bones and therefore poor bone mass and osteoporosis/fractures.

Question 25

What are B Group Vitamins?

Answer 25

Vitamin B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

Essential in the process of metabolising or converting the fuels (CHO, Fat, Protien) into energy.

Lack of these nutrients can lead to a lack of energy.

Contributes to slow and steady growth of muscles.

Food sources: Vegemite, wholegrain cereals and breads, eggs, meat, fish, dark-green leafy vegetables and milk.

Question 26

What is Folate (B9)?

Answer 26

Essential for growth and development.
Plays an important role in DNA synthesis and is required for cells to duplicate during periods of growth.

Plays a role in the development of red blood cells.

Deficiency in folate can lead to folate anaemia.

Food sources: green leafy vegetables, citrus fruits, poultry and eggs, Fortified cereals, breads and fruit juices.