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CHAPTER 4
Activity solutions
4.1 Analysis task
1
Analyse your intake of carbohydrate foods by creating a table that lists the foods
you have consumed that contain some form of carbohydrates (simple or complex,
low GI or high GI, fibre) in the past 24 hours. Answer the following questions:
a
Which list is longer – your list of simple or complex carbohydrate foods?
Student answers will vary based on individual information collected.
b
Which list is longer – your list of low-GI or high-GI carbohydrate foods?
Student answers will vary based on individual information collected.
c
Suggest ways that you could increase your complex carbohydrates and lowGI foods while decreasing your intake of simple carbohydrates.
Student answers will vary. Some possible responses may include:
•
Increase consumption of wholegrain cereal products such as swapping plain
pasta for wholemeal pasta and white bread for multigrain bread
•
Incorporating more legumes into everyday meals and consuming at least
one meat free meal per week
•
Changing snack foods such as biscuits and chips to a small handful of nuts
and low GI fruit
•
Eating less processed foods
•
Increasing vegetable intake and eating less starchy vegetables
•
Changing breakfast cereals to one that is higher in fibre, is a complex
carbohydrate and also has a low GI
•
Eating long-grain or brown rice
•
Swapping soft drink for milk and water
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d
Identify the types of fibre found in vegetables and fruit.
The types of fibre bound in vegetables and fruit are soluble and insoluble, usually
found in the skins, and also resistant starch, which is found in firm bananas,
potatoes and lentils.
e
In order to help obtain the recommended amount of fibre, it is suggested
that five serves of vegetables and two pieces of fruit be eaten each day. How
many serves of vegetables and fruit did you have? Identify some possible
consequences of not consuming enough fibre, based on your knowledge of
the functions of fibre.
Student responses to how the amount of fruit and vegetables consumed will vary.
Some possible consequences of not consuming enough fibre are:
2
•
Haemorrhoids
•
Constipation
•
Diverticular disease
•
May help in the prevention of colorectal cancers
•
May lower the risk of heart disease
•
Slows the rise in blood sugar after eating
Compare the carbohydrate content of three different types of breakfast cereals by
looking at their nutrition panel (refer to the 100-gram quantity for an equitable
comparison as the suggested serving sizes may be different). Answer the following
questions:
a
Identify the types of carbohydrates and compare the respective quantities of
them that are found in your chosen breakfast cereals.
Student answers will vary. Some examples of breakfast cereals and their
nutritional information could be Rice Bubbles, Corn Flakes and microwave oats.
Quantities provided are per 100 grams of breakfast cereal:
•
Rice Bubbles – 83 grams
•
Corn Flakes – 82.9 grams
•
Oats – 65.8 grams
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b
What is the percentage of daily energy that each of the cereals contribute?
Quantities provided are per 100 grams of cereal:
c
•
Rice Bubbles – 1,540 kJ
•
Corn Flakes – 1580 kJ
•
Oats – 1600 kJ
Does the breakfast cereal make any nutrient claims in relation to health? If
so, what are they?
•
Rice Bubbles – good source of B vitamins and Iron
•
Corn Flakes – contains vitamin C, Iron and Zinc
•
Oats – source of fibre, made with wholegrain oats, helps lower cholesterol
re-absorption and naturally rich in Beta-Glucan
d
Make a recommendation for the cereal with the highest nutritional quality,
based on your knowledge of carbohydrates and their functions.
The cereal with the highest nutritional quality is the microwavable oats because
they are wholegrain, low GI and the best source of soluble fibre, which helps
lower cholesterol re-absorption.
4.2 Media analysis
1
How are trans fats formed?
Trans fats are formed by hydrogenation, a process of adding hydrogen atoms, which
make the fats more saturated, causing better solidity and a higher melting point. This
makes them more attractive and gives them a longer shelf life.
2
Describe the differences between trans fats and polyunsaturated fatty acids.
The difference between trans fats and polyunsaturated fatty acids is a process called
Hydrogenation, which adds trans fats to polyunsaturated fatty acids transforming them
into semi-solid fats. Hydrogenation is used by food manufacturers to give a more solid
consistency and prolong the shelf life of cakes, pastries and biscuits.
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3
In what ways are trans fats similar to saturated fats?
Trans fats and saturated fats are similar because their more rigid chemical structure
means the food products they are added to will be more solid. The fats make
margarines a more attractive consistency for spreading that is comparable to butter.
These solid oils have prolonged shelf life, are lower in cost and more suitable for
commercial frying as they have a higher melting point. They are also both bad for the
heart.
4
Describe the effect trans fats have on the body.
Trans fats and saturated fats both increase the level of bad LDL cholesterol in the body,
which predisposes people to heart attacks, while also lowering the concentration of the
good HDL cholesterol that helps prevent heart disease.
5
What is the recommended intake of trans fats?
The level of trans fat content considered to be safe is 2%.
6
Provide three examples of foods that are highest in trans fats. Why do you think
food manufacturing companies add trans fats to foods in higher quantities than
what is considered healthy?
Examples of foods high in trans fats are:
•
Hungry Jacks Whopper and fries
•
Pampus shortcrust pastry
•
McDonalds McNuggets, Big Macs and fries
•
Sargents party sausage rolls
•
Four’N Twenty traditional meat pie
•
Sara Lee Snack Quiche Lorraine
•
Nutella hazelnut spread.
Possible reasons manufacturers may continue to use trans fats in their products despite
the health risks to consumers are:
•
Cheaper to use
•
Better for commercial frying
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•
Longer shelf life
•
Makes the product more attractive
•
Higher melting point
4.3 Data analysis
1
2
Describe two trends evident in Figure 4.18.

Boys’ mean intake of milk products is greater than that of girls for all age groups.

The mean milk product intake for girls decreases as they get older.
Identify the major nutrients found in milk products and describe their functions
for health.
Nutrient
Function for health
Calcium
•
Works with phosphorus to form the framework for bones and teeth
•
Vital component for blood clotting and helps in wound healing
•
Helps nerve and muscle function
•
Works with phosphorus to form the rigid framework for bones and teeth
•
Plays a role in the synthesis of protein for the growth, maintenance and
Phosphorus
repair of cells and tissues
•
Enables energy production to occur by aiding the transport of substances
across the cell membranes
•
3
Assists in muscle contractions and nerve transmission
For the children that have a low intake of milk, what other food sources could they
turn to in order to obtain these nutrients?
Other good food sources of calcium include yoghurt, canned fish with edible bones,
almonds and cheese. Other good food sources of phosphorus include meat, eggs,
legumes and wholegrains.
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4
Describe the difference in the intake of milk products between male and female
children.
Across all age groups the mean intake for boys is greater than girls. As they get older,
the difference between male and female consumption gets greater.
5
Why is it particularly important for adolescents to consume healthy quantities of
these nutrients?
Both of these nutrients are co-dependant affecting the health of hard tissues. Because
growing bones during this lifespan stage absorb more calcium from the blood than at
any other time of life. Youth is also an important time for the preparation of the
attainment of peak bone mass by increasing bone density and strength.
4.4 Obesity
1
Identify the trend evident in relation to males and females and overweight/
obesity. Suggest possible reasons for this trend.
Students answers will vary. Possible answers include:
•
Increase in the proportions of females who are overweight or obese from the ages
18 until 65 years.
•
The proportion of males who are overweight or obese is greater than females at
all ages from 18 years old.
2
Explain why the prevalence of obesity is of such concern.
The prevalence of obesity is of such concern due to the health issues surrounding it
including: life threatening chronic diseases such as cardiovascular disease, diabetes and
some cancers, non-fatal debilitating conditions such as gall bladder disease and
respiratory difficulties and psychological problems, such as depression and low selfesteem.
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3
Suggest what the trend in overweight and obesity may be in the next 10 years,
taking into account that it is an NHPA.
A trend over the next 10 years could be the continued increase in the incidence and
prevalence of obesity in adults aged 18 years and older. It is expected that there will be
significant growth in obesity rates during the next 10 years.
4
Describe environmental factors in Australia that are contributing to the
prevalence of overweight and obesity.
Environmental factors in Australia that are contributing to the prevalence of overweight
and obesity are:
•
Less physical activity due to access to recreational facilities
•
Housing environments that may not support physical activity
•
Neighbour safety concerns, reducing physical activity in the community due to
feelings of insecurity
5
What impact does the disease have on the overall health of individuals?
Obesity causes a higher risk of disease in individuals, especially if body fat is
concentrated around the abdomen. Diseases identified with obesity include type 2
diabetes, CHD, stroke, high blood pressure and some cancers.
6
Describe the main nutritional factors that can protect against obesity.
The main nutrients that have a role in addressing obesity are fats, carbohydrates and
fibre:
•
Fats – Consuming foods that are low in fat is an important protective factor
against obesity. Avoiding energy-dense foods high in saturated and trans fats is
essential in order to reduce total energy intake and promote weight loss rather
than weight gain. Low-fat foods will decrease the amount of fat available to the
body as stored energy and then reduce body fat.
•
Carbohydrates – A diet high in low-GI foods is potentially protective against
obesity as these foods take longer to release glucose into the blood stream,
allowing the body to use fat as an energy source. A high intake of carbohydrate
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foods (particularly high-GI) promotes the use of carbohydrate as the only energy
source for the body.
•
Fibre – Fibre assists with weight control as it helps the body feel fuller for longer.
This then reduces the amount of food consumed, reducing total energy intake.
4.5 Omega-3 fatty acids
1
From which food products are omega-3 fatty acids naturally obtained?
Omega-3 fatty acids are naturally obtained from oily fish such as sardines, tuna and
salmon.
2
Suggest reasons why omega-3 fatty acids have been added to these eggs.
Because people often don’t eat enough fish, which is important and necessary for the
body’s metabolic processes and energy function.
3
How do omega-3 fatty acids help reduce the risk of cardiovascular disease?
Omega-3 fatty acids help reduce the risk of cardiovascular disease because they
metabolise other kinds of fats helping lower the level of LDL cholesterol and
triglycerides and improve blood vessel function.
4
These eggs are also a source of a small amount of saturated fats (3.4 grams per
serving). Why is the saturated fat content of food products of concern in relation
to cardiovascular disease?
Saturated fats in foods are of concern in relation to cardiovascular disease because they
increase LDL cholesterol levels in the blood. LDL cholesterol tends to increase the
plaque build up on the wall of the arteries.
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4.6 Diabetes Australia
1
Outline Diabetes Australia’s recommendations for eating healthy.
Recommendations made are:
•
Regular and spread evenly throughout the day
•
Lower in fat, particularly saturated fat
•
Based on high-fibre carbohydrate foods such as wholegrain breads and cereals,
beans, lentils, vegetables and fruits.
2
Describe ways that diabetics, or people wanting to prevent diabetes, are able to
obtain helpful information by viewing the Diabetes Information section of the
website.
The Diabetes Australia website has lots of relevant information that is easy to find and
use for people wanting to prevent diabetes. This includes fact sheets, recipes, booklets
and brochures. They are able to gain information about recommended lifestyle changes
to reduce the risk of diabetes. Information also includes an are you at risk area to help
individuals identify their potential for diabetes.
3
What is the National Diabetes Action Program? Identify some of the activities it
undertakes.
The National Diabetes Action Program (NDAP) is Diabetes Australia’s national type 2
diabetes awareness and prevention initiative. It supports and links with diabetes programs and
health promotion initiatives undertaken by Diabetes Australia state and territory diabetes
organisations.
The main goals of the NDAP are to increase:




Community awareness of type 2 diabetes as a serious medical condition
Community awareness of perceived susceptibility to type 2 diabetes
Community understanding that type 2 diabetes can be prevented
Community access to quality information, support and services that have a type 2
diabetes prevention focus.
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4
Choose one of its recommended recipes. Outline the general nutritional and health
benefits of the ingredients and cooking method.
Student answers will vary according to their chosen recipe.
5
Describe the components of this recipe that make it specifically healthy for a
diabetic to consume.
Student answers will vary according to their chosen recipe.
6
Choose something that you eat regularly and follow the tips for modifying recipes.
Outline how you would modify your meal in order for it to be healthy for a
diabetic to consume.
Student answers will vary according to their chosen food product they regularly
consume.
4.7 Data analysis
1
2
Describe the consumption patterns of vegetables that are evident from this graph.
•
Overall, females consume more fruit and vegetables than males
•
The greatest percentage of daily vegetable intake is two serves.
Identify the sex for which consumption is lowest. How might this impact on the
health of these individuals?
A sample response may be:
Consumption of fruit is the lowest for males. Lack of fruit and vegetables in the diet
may mean more of the wrong foods are being consumed, which could affect the
increase in risk of obesity, diabetes and some cancers in the future.
3
Explain how these consumption patterns would affect the average fibre intake of
Australians.
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The average fibre intake of Australians would be inadequate unless consumption of
fruit and vegetables is increased. Lack of fibre may increase the risk of disease such as
some cancers cardiovascular disease and type 2 diabetes.
4
Identify the diseases that fibre is a protective factor for.
The diseases that fibre is a protective factor for include:
5
•
Digestive disorders
•
Colorectal cancers
•
Cardiovascular disease
•
Type 2 diabetes
Make specific recommendations on how to increase the amount of fruit and
vegetables consumed in the diets of people with a low intake.
Some suggested recommendations are:
•
Set aside certain times of the day to eat fruit
•
Divide the recommended daily servings into manageable quantities and consume
at shorter intervals
•
Find more interesting ways of serving fruit and vegetables, such as mixing with
other foods
•
Offer more fruit and vegetable alternatives through convenience and takeaway
food outlets
•
Offer free fruit in schools and workplaces
•
Reduce the amount of unhealthy snacks available in schools and workplaces.
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