44 Questions
What are the health consequences of over-nutrition?
Obesity, metabolic syndrome, CVD, type 2 diabetes, certain cancers
What does malnutrition in the context of nutrition transition often result in?
Double burden of infectious diseases plus NCDs
Which of the following is a monosaccharide?
Fructose
Which of the following is a water-soluble vitamin?
Ascorbic acid (C)
Which of the following is not a polysaccharide?
Glucose
What percentage of total energy intake do the Australian Dietary Guidelines recommend for carbohydrates?
45-65%
What are dietary fats composed of?
Triglycerides, phospholipids, sterols, and other minor lipids
What percentage of energy intake do the Australian Dietary Guidelines recommend for dietary fats?
20-35%
How does seasonality affect the nutrient composition of plants and animals?
It affects the nutrient composition by influencing the ripeness and feeding regime, respectively
What is the significance of eating a diet with high species diversity?
It ensures a broader intake of vitamins, minerals, and phytonutrients
Why is it important to consume whole foods according to the text?
Foods are not just the sum of the calories and vitamins; even the parts you can’t digest are important
Which vitamins are water-soluble and have limited storage in the body?
Vitamin B and Vitamin C
Which vitamin is regulated by the liver and converted to bile?
Folate
Which vitamin is stored and used in liver and fatty tissues?
Vitamin E
What is the macronutrient composition of fruit?
High water content, low energy content
What is the primary energy content of fruits?
Simple carbohydrates
Which macronutrient is found in low levels in fruits?
Fats
What is the macronutrient composition of vegetables based on the given text?
Low in fat, high in moisture, less sugar than fruit, more starch
What is the primary nutrient content of root vegetables according to the text?
High water content, reasonable source of fiber, low in protein and fat
Which micronutrient is particularly high in beetroot according to the given text?
Folate
Which macronutrient is primarily found in tubers?
Carbohydrate
What is the primary micronutrient found in sweet potatoes?
Vitamin A
What is the primary role of phytochemicals in fruits and vegetables?
Enhance color and smell
Which type of fibre is broken down by intestinal bacteria in the large intestine?
Hemicelluloses
What is the genetically controlled process caused by biochemical reactions that make fruit more palatable called?
Ripening
Which macronutrient increases in fruits and decreases in vegetables during the ripening process?
Starch
Why is refrigeration or freezing recommended for fruit and vegetables?
To reduce enzyme action
What is the primary reason for cooking fruit and vegetables?
Increases digestibility by softening cellulose
What cooking method is categorized as waterless cooking?
Stir-frying
What happens to water-soluble nutrients during cooking?
They dissolve in the cooking water
What is the purpose of storing fruit and vegetables in a crisper or covering them with absorbent paper?
To retain texture, color, and flavor
What is the average fat content in legumes?
0-3%
Which type of fatty acids are mostly found in legumes?
Monounsaturated or polyunsaturated
What is the primary source of carbohydrate in legumes?
Starch
Which vitamin is not found in legumes and is only produced on germination?
Vitamin C
What process increases the bioavailability of nutrients in legumes, as seen in tofu and miso?
Fermentation
Which vitamin is not found in nuts and is only produced on germination?
Vitamin K
What is the primary micronutrient found in nuts that is particularly high according to the given text?
Magnesium
Which B vitamins are mentioned as present in nuts according to the given text?
Niacin and thiamin
What are the primary amino acids found in muscle?
Alanine, glycine, glutamic acid, and histidine
Which vitamins are mentioned as fat-soluble in milk?
A and D
Which macronutrient is the primary energy source in milk?
Fat
Which vitamins are mentioned as water-soluble in milk?
Riboflavin, thiamin, niacin, and B6
Which vitamin is present in low amounts and very unstable in milk?
Vitamin C (ascorbic acid)
Study Notes
Macronutrients in Seafood
- Protein content in seafood: 10-20%, a significant source of protein for half of the world's population
- High biological value due to similar amino acid composition to meat
- Rich in sulphur-containing amino acids
Carbohydrates in Seafood
- Typically less than 0.5% in most species, except for some shellfish containing ~5% in the form of glycogen
Fatty Acids in Fish
- Low in saturated fatty acids
- Rich in w-3 polyunsaturated fatty acids, including:
- EPA (eicosapentanoic acid, C20:5)
- DHA (docosahexanoic acid, C22:6)
Vitamins in Fish and Seafood
- Vitamins A and D: high levels in livers (cod liver oil) and oily fish
- Vitamin E: significant amounts in salmon and some shellfish
- Thiamin and Vitamin C: very small amounts
- Vitamin B6: one of the best sources
- Riboflavin, biotin, and pantothenic acid: modest sources (pilchards, mackerel)
- Folate and Niacin: good source (sardine, tuna)
- Vitamin B12: rich source (anchovies, oysters)
Minerals in Fish and Seafood
- Calcium: 17-32 mg/100g, with sardines containing 550 mg/100g (in soft bones)
- Iron: oysters have ~16 mg/100g, while most fish have ~1mg/100g
- Zinc: oysters have ~65mg/100g
- Iodine: a best source, particularly in seaweed
- Fluoride: a best source, following tap water
- Selenium: an excellent source
- Sodium: low, unless added during processing or preparation
- Potassium: a moderately good source, with 300-400 mg/100g
- Cobalt, Copper, and Magnesium: moderate amounts
Test your knowledge of the health consequences of over-nutrition and malnutrition with this informative quiz. Explore the impact of overconsumption of macronutrients, low physical activity, and lifestyle factors on chronic noncommunicable diseases. Learn about the nutrition transition and its effects on individual and community health.
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