Nutrition

Question 1

4 Functions of Food

Answer 1

Protection from diseases
Growth
Energy
Repair

Question 2

Vegetables and Legumes

Answer 2

Sources - Chickpeas, broccoli, carrot
Minerals - Carbohydrates, fibre and vitamins
Assistance - Energy, prevents bowel infections and heart disease
5 serves

Question 3

Avoided foods before activity

Answer 3

1. Spicy foods or gassy drinks
2. Food high in fat or protein
3. Coarse food containing cellulose
4. Seedy vegetables
5. Laxatives
6. Tea and coffee
7. Alcohol

Question 4

Fat

Answer 4

Sources - Avocado, eggs, butter, cream
Saturated and unsaturated
Fat cells in skin insulate from cold
Protects vital organs especially heart ad kidneys
Energy source

Question 5

Water

Answer 5

Makes up 70% of your body
Controls body temperature
Removes body wastes
Transports nutrients around the body

Question 6

Post competition foods

Answer 6

A mixed carb and protein snack should be consumed following an event
Carbohydrates for glycogen
Protein for muscle repair
Water for fluid stores

Question 7

Vitamins

Answer 7

Sources - Vitamins
13 essential vitamins
Most common A,B,C,D,E,K
Small amounts of each
Increases immune defence
Assist in energy production
Promote healthy body cells and nerves

Question 8

Pre-game foods`

Answer 8

Eaten 3-4 hours before the competition
High in complex carbs and fluids
Moderate in protein
Low in fat, fibre and caffeine

Question 9

Carbohydrates

Answer 9

Sources - Bread, creal
Simple and complex
Simple carbs are sugars and complex are starches
70% of the body's energy
Complex gives slow energy output

Question 10

Fibre

Answer 10

Sources - Fruit
Keeps the digestive system healthy and regular
Healthy bowel
Prevents constipation

Question 11

Meat, fish and poultry

Answer 11

Sources- egg, meat, fish, nuts and seeds
Nutrients- Protein, minerals (iron and zinc)
Assistance- Iron carries oxygen in blood and zinc for wound repair
2.5 serves a day

Question 12

5 Food Groups

Answer 12

Fruit
Vegetables and Legumes
Meat, fish and poultry
Grains
Dairy

Question 13

A serving of fruit

Answer 13

1 medium - apple, banana, pear or orange
2 small - apricots, kiwi fruit or plums
1 cup - diced or canned fruit
Occasionally
1/2 cup fruit juice (no added sugar)
30g dried fruit

Question 14

A serving of grains

Answer 14

1 slice of bread
1/2 medium flatbread
1/2 cup cooked rice or noodles
1/2 cup cooked porridge
2/3 cup cereal
1 crumpet
1/4 cup muesli
3 crisp breads
1 small scone or english muffin

Question 15

A serving of vegetables

Answer 15

1/2 cup cooked orange or green vegetables
1/2 cupo cooked dried or canned peas, beans and lentils
1 cup leafy greens or salad vegetables
1/2 cup corn
1/2 medium potato

Question 16

Minerals

Answer 16

Sources - Grains and Dairy
Essential for body growth and function
Your body needs lots of minerals
Small amounts of each mineral
Minerals:
Iron - Red blood cells
Calcium - Strong bones

Question 17

Grains

Answer 17

Sources - Bread, cereals, rice, noodles, pasta
Nutrients - Carbohydrates, Fibre, Protein, Fat, Minerals
Assistance - 70% of the body’s energy, growth and repair of tissue.
5 serves

Question 18

Fruit

Answer 18

Sources - Banana, Kiwifruit, Pear, Plum Apple
Nutrients - Carbohydrates, fibre, vitamins
Assistance - Prevents bowel problems, Energy
2 serves

Question 19

Dairy

Answer 19

Sources - Cheese, milk, yoghurt
Nutrients - Calcium, minerals, protein, carbohydrates, vitamins
Helps - Calcium helps strong bones
3.5 Serves

Question 20

7 Nutrients

Answer 20

Protein
Fat
Carbohydrates
Fibre
Water
Minerals
Vitamins

Question 21

Recommended amount of physical activity for 12-18 years

Answer 21

At least 60 minutes a day including 20 minutes or more of vigorous activity three to four times a week.

Question 22

Food during competiton

Answer 22

30-60g carbohydrates an hour

Keep fluid levels up

Question 23

Benefits of physical activity

Answer 23

Increases strength
More energy
Keeps joints flexible
Helps stress levels
Improves self confidence

Question 24

A serve of dairy

Answer 24

1 cup milk
1/2 cup evaporated milk
2 slices of cheese
1/2 cup ricotta
3/4 cup yoghurt
1 cup rice, soy milk

Question 25

A serving of meat, fish and poultry

Answer 25

65g cooked lean red meat
80g lean poultry
100g cooked fish fillet
2 large eggs
1 cup canned beans
170g tofu
30g nuts or seeds

Question 26

5 health guidelines

Answer 26

Be physically active and choose nutritious foods
Eat a variety of foods from all the food groups
Limit intake of discretionary foods
Promote breast feeding
Care for your food

Question 27

Protein

Answer 27

Sources - Meat, poultry and fish
Makes up the main part of body tissue
Builds new cells
Repairs damaged tissue