Nutrition (Aussie Guidelines and Macronutrients)

According to the Australian Guide to Healthy Eating, which of the following is NOT one of the five main food groups?

• Vegetables and legumes/beans

• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans

• Discretionary foods (e.g. lollies, soft drinks, chips)

• Milk, yoghurt, cheese and/or alternatives

Answer explanation

Discretionary foods, such as lollies and soft drinks, are not part of the five main food groups outlined in the Australian Guide to Healthy Eating, which focuses on essential food categories for a balanced diet.

For teenagers aged 14–18 years, what is the recommended minimum number of serves of vegetables and legumes/beans per day?

• 2 serves

• 3 serves

• 5 serves

• 7 serves

Answer explanation

For teenagers aged 14–18 years, the recommended minimum is 5 serves of vegetables and legumes/beans daily. This amount supports their growth and overall health, making 5 serves the correct choice.

Which of the following best describes a healthy eating pattern according to the Australian Dietary Guidelines?

• Eating mostly processed foods

• Including a variety of foods from all five food groups every day

• Avoiding all carbohydrates

• Consuming only animal-based foods

Answer explanation

A healthy eating pattern includes a variety of foods from all five food groups daily, ensuring balanced nutrition. The other options either promote unhealthy choices or restrict essential nutrients.

Which nutrient is especially important for teenagers due to rapid growth and development during adolescence?

• Vitamin C

• Iron

• Sodium

• Saturated fat

Answer explanation

Iron is crucial for teenagers as it supports the increased blood volume and muscle mass that occur during rapid growth and development in adolescence, making it essential for their overall health.

What is the main health risk associated with consuming too much added sugar?

• Improved bone strength

• Increased risk of tooth decay and obesity

• Enhanced immune function

• Reduced risk of diabetes

Answer explanation

Consuming too much added sugar primarily increases the risk of tooth decay and obesity. High sugar intake can lead to cavities and weight gain, which are significant health concerns.

Which of the following is considered a serve of fruit according to the Australian Guide to Healthy Eating?

• 1 medium apple

• 1 cup of cooked rice

• 2 slices of bread

• 1 cup of milk

Answer explanation

According to the Australian Guide to Healthy Eating, a serve of fruit is defined as 1 medium apple. The other options listed are not classified as fruit servings.

How many serves of dairy (milk, yoghurt, cheese and/or alternatives) are recommended daily for teenagers aged 14–18 years?

• 1 serve

• 2 serves

• 3½ serves

• 5 serves

Answer explanation

Teenagers aged 14–18 years are recommended to have 3½ serves of dairy daily to support their growth and development. This includes milk, yoghurt, cheese, and alternatives.

Which of the following is a key recommendation of the Australian Dietary Guidelines regarding discretionary foods?

• Include them in every meal

• Limit intake as they are not necessary for a healthy diet

• Replace vegetables with discretionary foods

• Eat them instead of wholegrains

Answer explanation

The Australian Dietary Guidelines recommend limiting discretionary foods as they are not essential for a healthy diet. This helps maintain a balanced diet and supports overall health.

What is the recommended daily intake of water for teenagers in Australia?

• 1 litre

• 2–2.5 litres

• 4 litres

• 500 millilitres

Answer explanation

The recommended daily intake of water for teenagers in Australia is 2–2.5 litres. This amount helps maintain hydration, supports growth, and promotes overall health during their developmental years.

Which food group is the main source of dietary fibre, which is important for digestive health?

• Meat and poultry

• Vegetables, legumes/beans, and wholegrain cereals

• Dairy products

• Fats and oils

Answer explanation

The main source of dietary fibre, essential for digestive health, comes from vegetables, legumes/beans, and wholegrain cereals. These foods are rich in fibre, unlike meat, dairy, or fats, which provide little to no dietary fibre.