Nutrition Groups

Question 1

Dairy foods

Answer 1

Dairy foods are the main source of calcium – a nutrient we all need for strong bones and teeth

Question 2

Examples of dairy foods

Answer 2

Milk
Yoghurt
Cheese
Other milk-based products such as ice cream, fromage frais and dessert style custards or mousse do provide some calcium from milk, however they are likely to be high in saturated fat and sugar so they should not be eaten regularly.
• Alternatives such as soy, rice or almond milk.

Question 3

Fruits

Answer 3

Fruit provides vitamins, minerals, dietary fibre and many phytonutrients (nutrients naturally present in plants), which help your body stay healthy. Since fruit is low in kilojoules (energy) relative to many other foods, including it every day can help prevent excessive weight gain. Eating fruit may also help protect against chronic diseases such as heart disease, stroke and some types of cancers

Question 4

Examples of fruits

Answer 4

green (such as apples, grapes, kiwi fruit)
orange (such as oranges, mango, peaches)
yellow and red (such as strawberries, banana).
purple (blueberries, plums, grapes)

Question 5

Grains

Answer 5

Breads and cereals are good sources of fibre, carbohydrates, protein and a wide range of vitamins and minerals. This food group should form the main source of kilojoules (energy) in the diet. Grains are an essential part of a healthy diet.

Question 6

Low glycemic index grain foods

Answer 6

Whole grain bread 
Low GI white bread
Basmati rice, low GI white or brown rice
Pasta
Oats

Question 7

High glycemic index grain foods

Answer 7

White bread
Jasmine and Arborio rice
Rice cakes
Most crispbreads
Most flaked corn, wheat and puffed rice cereals

Question 8

What is glycemic index?

Answer 8

The glycemic index (GI) is a ranking of carbohydrates on a scale of 0 to 100 according to how much they raise blood sugar levels after eating. Foods with a high GI are quickly digested and absorbed which results in a rapid increase in blood sugar levels.

Low-GI foods are preferable as they are slowly digested and absorbed, producing a gradual rise in blood sugar and insulin levels. They therefore provide a continuous supply of energy from one meal to the next, which helps maintain energy and concentration levels and helps keep us feeling fuller for longer.

Question 9

What are the five food groups?

Answer 9

Dairy
Fruit
Grain
Lean meats and poultry, fish, eggs, tofu, nuts and seeds
Vegetables, legumes and beans

Question 10

Lean meats and poultry, fish, eggs, tofu, nuts and seeds

Answer 10

Lean meats and poultry, along with fish, eggs, tofu, nuts and seeds, and legumes and beans, make up this very important part of our daily diet. A person needs to eat these protein foods everyday. Your body uses the protein you eat to make lots of specialised chemicals such as haemoglobin and adrenalin that have important jobs in the body. Protein also builds, maintains, and repairs the tissues in your body. Muscles and organs (such as your heart) are made of protein

Question 11

Vegetables

Answer 11

Vegetables provide vitamins, minerals, dietary fibre and many phytonutrients (nutrients naturally present in plants) that help your body stay healthy. Since vegetables are low in kilojoules (energy) relative to many other foods, including them every day can help prevent excessive weight gain. They may also help protect against chronic diseases such as heart disease, stroke and some types of cancers

Question 12

Types of vegetables

Answer 12

green (broccoli, spinach, peas)
orange (carrots, pumpkin, sweet potatoes)
yellow and red (capsicum, tomatoes, corn).
purple (beetroot and purple cabbage)