Food and Nutrition Final Exam

Nutrition & Physical Activity

What fuel does the ATP-CP system use?

Creatine Phosphate

Does it require oxygen? (ATP)

No

How long does it last? (ATP)

0-10 seconds

What intensity is it used for (ATP)

Maximal, explosive efforts (sprints, jumps, heavy lifts)

What are the by products of ATP

Nothing

What is its main advantage? (ATP)

Fastest ATP resynthesis

What fuel does the lactic system use?

Glucose from blood or muscle glycogen

Does it require oxygen? (Anaerobic)

No (anaerobic)

How long does it last (Anaerobic)

About 30-90 seconds (up to 2 mins)

What intensity is it used for? (Anaerobic)

High intensity efforts (400m sprint, repeated sprints)

What are the by products? (Anaerobic)

Lactic Acid, which increases acidity and causes fatigue

What is its main advantage? (Anaerobic)

Produces ATP quickly, faster than aerobic system

What fuel does the aerobic system use?

Carbs, Fats and Amino Acids

Does it require oxygen? (Aerobic)

Yes

Where does it occur? (Aerobic)

In the Mitochondria

How long does it last? (Aerobic)

Hours (as long as oxygen and fuel are avaliable)

What intensity is it used for? (Aerobic)

Low to moderate intensity (jogging, cycling, daily activity)

What are the by products? (Aerobic)

C02 and water (non fatiguing)

What fuel is used more at low intensity? And what percentage

Fat - 50%

What fuel is used more at high intensity

Carbs - amino acids stay relatively the same

How are Carbs stored in the body?

As glycogen in the liver and muscles. Glcuose in the blood.

What two forms of Carbohydrates can muscles use for energy?

Blood glucose and muscle glycogen

Which two processes can break down glucose/glycogen to make ATP?

Anaerobic (Partial Breakdown) and Aerobic glycolysis (complete breakdown)

What happens when glycogen stores become depleted?

The muscles fatigue

How does diet affect glycogen stores?

Higher carb intake = high glycogen stores

How does exercise intensity affect glycogen use?

Higher Intensity = more glycogen used and greater reliance on carbohydrate oxidation

What is Hypertrophy?

An increase in muscle size

How does hypertrophy occur?

When protein synthesis is larger than protein breakdown

What should a pregame meal look like?

High Carbs, Low in Fat and Fibre

When does the use of amino acids for fuel occur

If you have not had enough carbs, your body will use protein for energy.

What are the difference between animal based and plant based proteins.

Animal based are considered complete proteins as they contain all of the essential amino acids. Majority of plant based proteins require eating multiple to get every amino acid in your diet.

What is the main cooling method during physical activity?

Sweat Evaporation (80% of heat loss)

What foods are not required to carry nutrition labels in NZ?

Fresh fruit and vege, fresh meat/fish, plain coffee/tea/spices, foods from small businesses, foods sold where prepared.

Who regulates food labelling in NZ?

Food Standards Australia NZ (FSANZ)

What order must ingredients be listed by?

Descending order by weight

What is a food additive?

A substance not normally consumed as food but added for a technological function

What tow pieces of information must be shown on a Nutrition Information Panel?

Quantity per serving and quantity per 100g o 100ml

What nutrients must appear on every Nutritional Panel

Kilojoules, protein, total fat, sat fat, carbs, sugars and sodium

What must be listed if a food is fortified?

Added vitamins and minerals

What is the purpose of serving sizes on the NIP

To allow comparisons between foods

What is the difference between a use by and a best before.

Use by = safety; best before = quality

What is a nutrient content claim

A claim about the amount of a nutrient in a food

What is a general level health claim

A claim linking a nutrient or food to a health effect not involving a serious disease

What is a high level health claim

A claim linking a nutrient or food to a serious disease or biomarker

WHat criteria must foods meet to make general or high level health claims?

Nutrient Profiling Score Criteria (NPSC)

Q: Which life stages have the highest nutrient needs per kg?

Infancy, Childhood and adolescence due to rapid growth

Which micronutrients increase during pregnancy in NZ and why?

Folate, Iodine and Iron - for neural tube developments, thyroid function and increased blood volume

What changes in older adults affect nutrient needs?

Lower energy needs, reduced, appetite, decreased absorption (B13, Vitamin D)

Q: What are the key nutritional risks during preconception and pregnancy in NZ?

Folate deficiency, iodine insufficiency, iron deficiency, excess vitamin A intake, alcohol exposure, and risks linked to obesity or underweight.

Major Nutrition Risks during Infancy

Iron (caused from too much cow’s milk or late solids), vitamin D, choking hazards, and infection risk from incorrect formula prep.

Common Nutrition Risks in Childhod?

Iron, excess added sugars, high fat intake, displacing nutrients, allergies/intolerances, and fussy eating reducing variety

Key nutrition risks during adolescence

Low Valcium and Vitamin D, low iron, high fast food intake, and body image related disordered eating

Why is breastmilk recommended as the ida first food?

It provides immunological components and is suited to infants immature digestive and immune systems. NZ recommended exclusive breastfeeding to 6 months.

How do environmental factors influence children’s dietary patterns?

Food advertising, school food environments, and family habits strongly shape preferences and dietary quality during early childhood.

Recommended Weight gain for pregnancy if you are underweight

12.5-18kg

Recommended weight gain during pregnancy (healthy weight)

11.5-16kg

Recommended weight gain during pregnancy (Overweight)

7-11.5kg

Recommended weight gain during pregnancy (Obese)

5-9kg

What are the main benefits of breastfeeding (baby)

Can protect against food allergies, infections and chronic diseases. Can improve cognitive function and provides all the essential nutrients a baby needs.

What are the main benefits of breastfeeding (for mother)

Can reduce the chance of breast cancer, delays period, conserve iron stores, loose fat

What supplements a re recommended for pregnant women?

Folate Acid, Iodine, and Iron

How long are babies recommended to have only breastmilk before introducing other foods to their diets?

6 months

What two nutrients require a significant increase for children?

Iron and Calcium

Preterm birth is defines as birth before…

32 weeks gestation

What are the 2 conditions of the eye which occur with aging?

Macular Degeneration - deterioration of the centre of the retina. Cataracts - thickening of the eye lenses. Antioxidants are important nutrients for eye health

What is the difference between body weight and body composition?

A: Body weight = total mass; body composition = proportions of fat, lean tissue, and bone.

Why is BMI a limited indicator of health?

It doesn’t account for muscle mass, fat destruction, age, sex, or bone density

What are key functions of body fat?

Energy storage, insulation, organ protection, cell membranes, hormone, and vitamin D/bile production

What methods access body composition?

Skin folds, BIA, underwater weighing, air displacement, DXA

Why is waist circumference used?

Indicates central obesity

What is the relationship between BMI and health risk?

Both underweight and overweight increase morbidity and mortality

What diseases are link ed to excess body fat?

CVD, type 2, hypertension, some cancers, musculoskeletal disorders

What actions lower cholesterol and heart attack risk?

Stop smoking, healthy diet, exercise, weight loss, medications

What are th effects of plaque buildup?

Narrowed arteries, reduced blood flow, angina, increased heart attack risk

What are non-modifiable CVD risk factors?

Age, sex, family history

What is hypertension?

Chronic high blood pressure and a major CVD risk factor

How does hypertension develop? And what diet factors increase the risk.

Excess sodium —> water retention —> increased blood volume, vessel stiffening, vessel wall damage (High sodium, alcohol and excess energy intake)

What causes Type 1 Diabetes

Autoimmune destruction of B-cells —> absolute insulin deficiency

What causes type 2 diabetes

Insulin resistance + inadequate insulin production —> high blood glucose (inactivity, excess energy)

What are dietary cancer initiators?

Alcohol, additives, pesticides, smoked foods, acrylamide

How does diet infleunce cancer risk?

Long-term dietary patterns affect inflammation, oxidation stress, and cell growth

Q: What dietary patterns reduce chronic disease risk?

A: High vegetables, fruits, whole grains, legumes, lean proteins, unsaturated fats.

What drives nutrition‑related health inequities in NZ?

Socioeconomic status, food security, access to healthy foods, Māori & Pacific disparities, food environments.

Q: What patterns increase disease risk?

A: High discretionary foods, refined carbs, saturated fats, sodium.

Why are food choices considered multifactorial?

Because they are shaped by individual factors (taste, knowledge, time, income), and wider social/environmental conditions (access, culture, marketing, food environments)

What are major risk factors for type 2?

Obesity, inactivity, genetics

What are the stages of cancer development?

Initiation (DNA damage), promotion (growth), progression (tumor +spread)

How do food availability and access influence food choice?

Geography, seasonality, and distribution systems affect what foods are available and affordable; rural areas often have less fresh produce and higher prices.

How do convenience and time constraints affect food choices?

Long work hours and limited cooking skills push people toward convenient, shelf stable, ready to eat foods instead of fresh, home prepared meals

How does cost influence food choice?

Low‑income households prioritise cheap, energy‑dense foods; rising food prices reduce intake of fruits, vegetables, and lean proteins.

How do sensory preference and culture shape food choices?

Taste and familiarity drive preferences; cultural traditions influence what foods are valued, how they’re prepared, and the social meaning of eating.

How can vegetarians meet protein needs?

By eating adequate energy and combining varied plant proteins (e.g., legumes + grains) to ensure all essential amino acids.