©BRIGHTSTARS EXAM SOLUTIONS
11/16/2024 10:16 AM
FSHN 1030 Final Exam Study Questions
With Correct Answers
WHO 1968 definition of health - answer✔"Health is a quality of life, involving social, emotional,
mental, spiritual and biological fitness on the part of the individual, which results from
adaptations to the environment."
preventative health campaigns - answer✔Governments since the 1970s have begun to invest
large amounts of money into preventive health campaigns in an attempt to limit the health
costs associated with "lifestyle diseases" (also known as "diseases of affluence") such as
obesity, type II diabetes, heart disease, stroke, alcoholism and some cancers.
Widely used definition of Nutrition - answer✔"the science of food, the nutrients and the
substances therein, their action, interaction, and balance in relation to health and disease, and
the process by which the organism ingests, absorbs, transports, utilizes, and excretes food
substances"
What does a healthy diet allow? - answer✔A healthy diet has variety, balance and moderation.
1. Gives you energy and vitality.
2. Allows you to grow and develop to your potential, physically, intellectually and
physiologically
3. Helps you stay at a weight that is right for you
4. Boosts your immune system
5. Prevents serious illnesses such as heart disease, stroke, certain cancers, mature-age onset
diabetes (Type II), anaemia and gall bladder disease
6. Delays the effects of ageing
7. Builds strong dense bones - prevent osteoporosis
8. Improves your capacity to exercise and stay fit and your sports performance
9. Keeps you active and fit into old age
1|Page
, ©BRIGHTSTARS EXAM SOLUTIONS
11/16/2024 10:16 AM
10. Protects your teeth and keep your gums healthy
11. Enhances your ability to concentrate
12.Possibly enhances your mood
13. For women: helps to have healthy pregnancies and healthy babies
The 5 Guidelines from The Australian Dietary Guidelines 2013 - answer✔1. To achieve and
maintain a healthy weight, be physically active and choose amount of nutritious food and drinks
to meet your energy needs
2. Enjoy a wide variety of nutritious foods from the five food groups daily and drink plenty of
water
3. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
4. Encourage, support and promote breastfeeding
5. Care for your food; prepare and store it safely
The 5 food groups from The Australian Dietary Guidelines 2013 - answer✔- Vegetables and
legumes/beans
- Fruit
- Grain (cereal foods), mostly wholegrain and/or high fibre cereal varieties
- Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
- Milk, yoghurt, cheese and/or alternatives, mostly reduced fat
The guidelines were once displayed as a healthy eating pyramid however, they are now
displayed as? - answer✔Healthy eating plate
What is the standard serve size of Vegetables and legumes/beans - answer✔75 g or
100 - 350 kJ
What is the standard serve size of fruit? - answer✔150 g or 350 kJ
what is the standard serve of Grain (cereal) foods? - answer✔500 kJ
What is the standard serve of Lean meat, poultry, fish, eggs, tofu, nuts, seeds, legumes/beans? -
answer✔500 - 600 kJ
2|Page
, ©BRIGHTSTARS EXAM SOLUTIONS
11/16/2024 10:16 AM
what is the standard serve of Milk, yoghurt, cheese and/or alternatives, mostly reduced fat? -
answer✔500 - 600 kJ
The recommended number of serves of each food group for adults depends on: - answer✔age
gender
whether pregnant or breastfeeding
physical activity level
A healthy diet provides: - answer✔• just enough energy to meet your energy needs (energy
expenditure) and to maintain a healthy body weight
• sufficient nutrients to prevent nutritional deficiencies
• some nutrients and other substances in quantities that decrease the risk of diet-related
chronic diseases
What are nutrients? - answer✔Nutrients are chemical substances obtained from food that are
vital for the growth, performance and maintenance of a healthy body throughout life
What are the two categories of Nutrients? - answer✔macronutrients and micronutrients
Micronutrients include: - answer✔vitamins, minerals, water
Macronutrients include - answer✔proteins, carbohydrates, fats
Nutrients can also be divided into three functional groups: - answer✔- Provide energy and
building blocks (proteins, most carbohydrates, most lipids (fats))
- Promote growth, development and maintenance (proteins, lipids, some vitamins, some
minerals, water)
- Regulate body processes (proteins, some lipids, some vitamins, some minerals, water)
How much is one Calorie - answer✔4.18 kJ
What are carbohydrates? - answer✔Carbohydrates are chemical compounds made up of
carbon, hydrogen and oxygen atoms
What are the two categories of carbohydrates? - answer✔complex carbohydrates (such as
starches) and simple carbohydrates (sugars)
What do carbohydrates do? - answer✔Carbohydrates are broken down during digestion to
glucose which is the body's (especially the brain's) main source of fuel.
3|Page
, ©BRIGHTSTARS EXAM SOLUTIONS
11/16/2024 10:16 AM
What are the 6 simple carbohydrates? - answer✔Monosaccharides ("mono" meaning one sugar
unit)
- Glucose (Blood Sugar)
- Fructose (Fruit and Honey Sugar)
- Galactose (Part of Milk Sugar)
Disaccharides ("di" meaning two sugar units, formed by the combination of 2 monosaccharides)
- Sucrose (Table Sugar)
- Lactose (Milk Sugar)
- Maltose (Malt Sugar, used in brewing)
What are the most important complex carbohydrates and why? - answer✔Glycogen, starch and
dietary fibre are the three most important complex carbohydrates in nutrition. Glycogen is a
storage molecule found in the muscles and liver. Starch usually consists of around 3000 glucose
molecules joined together and is a good energy source for the body. Dietary fibre is indigestible
plant material.
What are proteins? and examples? - answer✔Proteins are chemical compounds made up of
carbon, hydrogen, oxygen and nitrogen atoms. Some sulfur is also found in proteins. examples
of proteins include: meat, fish, eggs, milk and nuts.
What percentage of our body weight does protein account for? - answer✔17%
What are proteins made of? - answer✔Proteins are made of units called amino acids. There are
20 amino acids and 9 are considered "essential". This means that they cannot be manufactured
by the body and must come via diet.
What are essential amino acids? - answer✔histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan, valine
What are non-essential amino acids? - answer✔alanine, arginine, asparagine, aspartic acid,
cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine
What are 'high quality proteins'? - answer✔Proteins containing all essential amino acids in the
correct proportions for use by the body. Complete or 'high quality' proteins are only found in
animal proteins (meat, milk, eggs), soy and quinoa.
4|Page
11/16/2024 10:16 AM
FSHN 1030 Final Exam Study Questions
With Correct Answers
WHO 1968 definition of health - answer✔"Health is a quality of life, involving social, emotional,
mental, spiritual and biological fitness on the part of the individual, which results from
adaptations to the environment."
preventative health campaigns - answer✔Governments since the 1970s have begun to invest
large amounts of money into preventive health campaigns in an attempt to limit the health
costs associated with "lifestyle diseases" (also known as "diseases of affluence") such as
obesity, type II diabetes, heart disease, stroke, alcoholism and some cancers.
Widely used definition of Nutrition - answer✔"the science of food, the nutrients and the
substances therein, their action, interaction, and balance in relation to health and disease, and
the process by which the organism ingests, absorbs, transports, utilizes, and excretes food
substances"
What does a healthy diet allow? - answer✔A healthy diet has variety, balance and moderation.
1. Gives you energy and vitality.
2. Allows you to grow and develop to your potential, physically, intellectually and
physiologically
3. Helps you stay at a weight that is right for you
4. Boosts your immune system
5. Prevents serious illnesses such as heart disease, stroke, certain cancers, mature-age onset
diabetes (Type II), anaemia and gall bladder disease
6. Delays the effects of ageing
7. Builds strong dense bones - prevent osteoporosis
8. Improves your capacity to exercise and stay fit and your sports performance
9. Keeps you active and fit into old age
1|Page
, ©BRIGHTSTARS EXAM SOLUTIONS
11/16/2024 10:16 AM
10. Protects your teeth and keep your gums healthy
11. Enhances your ability to concentrate
12.Possibly enhances your mood
13. For women: helps to have healthy pregnancies and healthy babies
The 5 Guidelines from The Australian Dietary Guidelines 2013 - answer✔1. To achieve and
maintain a healthy weight, be physically active and choose amount of nutritious food and drinks
to meet your energy needs
2. Enjoy a wide variety of nutritious foods from the five food groups daily and drink plenty of
water
3. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
4. Encourage, support and promote breastfeeding
5. Care for your food; prepare and store it safely
The 5 food groups from The Australian Dietary Guidelines 2013 - answer✔- Vegetables and
legumes/beans
- Fruit
- Grain (cereal foods), mostly wholegrain and/or high fibre cereal varieties
- Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
- Milk, yoghurt, cheese and/or alternatives, mostly reduced fat
The guidelines were once displayed as a healthy eating pyramid however, they are now
displayed as? - answer✔Healthy eating plate
What is the standard serve size of Vegetables and legumes/beans - answer✔75 g or
100 - 350 kJ
What is the standard serve size of fruit? - answer✔150 g or 350 kJ
what is the standard serve of Grain (cereal) foods? - answer✔500 kJ
What is the standard serve of Lean meat, poultry, fish, eggs, tofu, nuts, seeds, legumes/beans? -
answer✔500 - 600 kJ
2|Page
, ©BRIGHTSTARS EXAM SOLUTIONS
11/16/2024 10:16 AM
what is the standard serve of Milk, yoghurt, cheese and/or alternatives, mostly reduced fat? -
answer✔500 - 600 kJ
The recommended number of serves of each food group for adults depends on: - answer✔age
gender
whether pregnant or breastfeeding
physical activity level
A healthy diet provides: - answer✔• just enough energy to meet your energy needs (energy
expenditure) and to maintain a healthy body weight
• sufficient nutrients to prevent nutritional deficiencies
• some nutrients and other substances in quantities that decrease the risk of diet-related
chronic diseases
What are nutrients? - answer✔Nutrients are chemical substances obtained from food that are
vital for the growth, performance and maintenance of a healthy body throughout life
What are the two categories of Nutrients? - answer✔macronutrients and micronutrients
Micronutrients include: - answer✔vitamins, minerals, water
Macronutrients include - answer✔proteins, carbohydrates, fats
Nutrients can also be divided into three functional groups: - answer✔- Provide energy and
building blocks (proteins, most carbohydrates, most lipids (fats))
- Promote growth, development and maintenance (proteins, lipids, some vitamins, some
minerals, water)
- Regulate body processes (proteins, some lipids, some vitamins, some minerals, water)
How much is one Calorie - answer✔4.18 kJ
What are carbohydrates? - answer✔Carbohydrates are chemical compounds made up of
carbon, hydrogen and oxygen atoms
What are the two categories of carbohydrates? - answer✔complex carbohydrates (such as
starches) and simple carbohydrates (sugars)
What do carbohydrates do? - answer✔Carbohydrates are broken down during digestion to
glucose which is the body's (especially the brain's) main source of fuel.
3|Page
, ©BRIGHTSTARS EXAM SOLUTIONS
11/16/2024 10:16 AM
What are the 6 simple carbohydrates? - answer✔Monosaccharides ("mono" meaning one sugar
unit)
- Glucose (Blood Sugar)
- Fructose (Fruit and Honey Sugar)
- Galactose (Part of Milk Sugar)
Disaccharides ("di" meaning two sugar units, formed by the combination of 2 monosaccharides)
- Sucrose (Table Sugar)
- Lactose (Milk Sugar)
- Maltose (Malt Sugar, used in brewing)
What are the most important complex carbohydrates and why? - answer✔Glycogen, starch and
dietary fibre are the three most important complex carbohydrates in nutrition. Glycogen is a
storage molecule found in the muscles and liver. Starch usually consists of around 3000 glucose
molecules joined together and is a good energy source for the body. Dietary fibre is indigestible
plant material.
What are proteins? and examples? - answer✔Proteins are chemical compounds made up of
carbon, hydrogen, oxygen and nitrogen atoms. Some sulfur is also found in proteins. examples
of proteins include: meat, fish, eggs, milk and nuts.
What percentage of our body weight does protein account for? - answer✔17%
What are proteins made of? - answer✔Proteins are made of units called amino acids. There are
20 amino acids and 9 are considered "essential". This means that they cannot be manufactured
by the body and must come via diet.
What are essential amino acids? - answer✔histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan, valine
What are non-essential amino acids? - answer✔alanine, arginine, asparagine, aspartic acid,
cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine
What are 'high quality proteins'? - answer✔Proteins containing all essential amino acids in the
correct proportions for use by the body. Complete or 'high quality' proteins are only found in
animal proteins (meat, milk, eggs), soy and quinoa.
4|Page
