Nutrition Outcome 2

Question 0

Water

Answer 0

• Medium for all chemical reactions that take place for energy production and soft tissue production
• Transport systems in the body
• Temperature regulation
• Key component of blood
• Weight maintenance

Question 1

Discretionary Foods

Answer 1

Includes food and drinks not necessary to provide the nutrients the body needs, but that may add variety. Energy dense foods (high in saturated fats, sugars, salt)

Question 2

Calcium

Answer 2

Key Nutrient in promoting hard tissue (teeth, bones and cartilage)
Essential for achieving optimal peak bone mass

E.g. Dairy products
Bones in fish
Green Leafy Vegetables

Question 3

Iron

Answer 3

An essential part of blood. Forms the ‘Haem’ part of Haemoglobin. The oxygen carrying part of blood.

E.g. Lean red meat
Turkey/chicken
Oily Fish
Green leafy vegetables

Question 4

Vitamin A

Answer 4

Vital for cell division and cell differentation

E.g Red, yellow and orange coloured fruits and vegetables

Question 5

Carbohydrates

Answer 5

Provision of fuel for energy.

Question 6

Simple Carbohydrates

Answer 6

Simple, not many links in chain.

E.g lollies, soft drinks, chocolates

Question 7

Complex Carbohydrates

Answer 7

Take longer to break down. Not processed or not highly processed.
E.g. Potatoes, rice, pasta, fruits, breakfast cereals.

Question 8

Fibre

Answer 8

Essential for bowel health. Not absorbed into the body. Cleans out our system. Reduces glucose being absorbed.

Grains, seeds, raw vegetables

Question 9

Protein

Answer 9

Build, maintain and repair cells.
Fuel for energy production.
Form soft, hard and blood tissues.

E.g. Foods of animal origin (lean meats, dairy foods)
Green Leafy vegetables
Nuts, Beans, Lentils, Tofu

Question 10

Fats (lipids)

Answer 10

Provision of fuel for energy. Provide transport for soluble vitamins. Maintenance of cell membranes (blood and soft tissues)
Temperature regulation.
Protect vital organs.

E.g. Animal origin foods
Fish, oil, nuts, seeds, avocado.

Question 11

Monounsaturated

Answer 11

Good - olive oil, avocado, olives, canola oil, egg yolk, most nuts

Question 12

Polyunsaturated

Answer 12

Canola oil, fish, green leafy vegetables, walnuts, legumes, corn oils

Question 13

Saturated

Answer 13

Bad - animal fats, milk and meat, palm and coconut oil, butter, cheese, chocolate.

Question 14

Trans

Answer 14

Really bad - pies, pastries, cakes, biscuits, buns and some margarines.

Question 15

Vitamin D

Answer 15

Vital for absorbing calcium from the digestive system into the blood.

E.g. Converted in the skin from sunlight
Butter and egg yolks

Question 16

Vitamin C

Answer 16

Important for structure of tissues in particular collagen. Also vital for the absorption of iron into the blood. Assists the immune system.

E.g. Fresh fruit and vegetables.

Question 17

B1, B2, B3

Answer 17

Vital to metabolise fuels into energy.

E.g. Vegemite, whole grain cereals, breads, meats and leafy green veg.

Question 18

Folate

Answer 18

Important role in DNA synthesis. Important for red blood cell creation.

E.g. Green leafy veg, citrus fruits and folate fortified foods.

Question 19

Vitamin B12

Answer 19

Main function is the formation of Red Blood cells

E.g. Only found in foods of animal origin.

Question 20

Phosphorus

Answer 20

Combines with calcium to form calcium phosphate and strengthen bone matrix.

E.g. Same as protein.
Fish and egg whites