Food & Nutrients
What term describes a diet that contains the right proportions of carbohydrates, proteins, fats, vitamins, minerals, fibre, and water?
A balanced diet
What is the official recommendation for the minimum number of portions of fruit and vegetables a teenager should aim to eat each day?
5 portions (5 a day)
According to UK health recommendations, how many minutes of moderate-to-vigorous physical activity should young people aim for each day?
At least 60 minutes
If a teenager says "I don't have time for exercise because of homework," what is one simple solution to overcome this barrier?
Breaking activity into shorter bursts (e.g., 15-minute brisk walks), active commuting (walking/cycling to school), or scheduling exercise like an appointment.
True or False: "To stay healthy, you should completely eliminate all fats from your daily diet."
False (Essential fats are needed for cell function, insulation, and absorbing certain vitamins).
Which nutrient group is the body’s primary source of energy, found in foods like bread, pasta, and rice?
Carbohydrates
Consuming too much saturated fat increases the levels of what substance in the blood, raising the risk of heart disease?
Cholesterol
Name two physical health benefits of regular cardiovascular exercise like running, swimming, or cycling.
Stronger heart/lungs, improved stamina, lower blood pressure, healthy weight maintenance, lower risk of heart disease
Name a financial barrier that might stop someone from exercising, and give a zero-cost alternative.
Barrier: Expensive gym memberships/equipment. Alternative: Parkruns, free home workout videos, walking, or running outdoors.
True or False: "Physical activity only counts as exercise if you are sweating profusely at a commercial gym."
False (Walking, dancing, cycling, gardening, and household chores all count toward active minutes).
Which nutrient is crucial for growth, repair of body tissues, and muscle maintenance?
Protein
What happens to excess energy when a person consistently consumes more calories than their body burns through physical activity?
It is stored in the body as fat (leading to weight gain)
What chemical neurotransmitters does the brain release during physical exercise that help boost mood and reduce stress?
Endorphins (or serotonin/dopamine)
How can someone overcome feeling self-conscious or lacking confidence when exercising in front of others?
Exercising at home, joining beginner-friendly groups, exercising with a supportive friend, or wearing comfortable, non-restrictive clothes.
Why are energy drinks generally unsuitable for teenagers as a source of hydration during sports?
They contain high levels of caffeine and added sugar, which can lead to dehydration, heart palpitations, and energy crashes.
Name two health problems directly linked to consuming high levels of sugar over a prolonged period.
Tooth decay, type 2 diabetes, or obesity
Name a long-term condition that can result from a chronic lack of calcium and vitamin D in a person's diet.
Rickets or Osteoporosis (weak bones)
How does regular physical activity benefit your skeletal system as you grow?
It increases bone density and strengthens joints and muscles.
What strategy can help someone stay consistent with physical exercise when they frequently lose motivation?
Setting SMART goals, tracking progress with an app, pairing up with an accountability buddy, or choosing fun activities rather than rigid routines.
What is the difference between "saturated fat" and "unsaturated fat," and which one should be reduced in a healthy diet?
Saturated fats (found in processed meats, butter, fried foods) raise bad cholesterol and should be reduced; unsaturated fats (found in fish, nuts, olive oil) support heart health.
What dietary component, found in whole grains, fruits, and vegetables, helps maintain healthy digestion and reduces the risk of bowel problems?
Fibre
Why should daily intake of fruit juices or smoothies be limited to a maximum of 150ml per day?
They contain high amounts of sugars that damage dental enamel and contribute to high calorie intake.
How does engaging in physical exercise directly support mental wellbeing and academic focus?
It reduces anxiety, improves sleep quality, boosts self-esteem, and increases blood flow to the brain, enhancing concentration.
Give two examples of "internal barriers" to physical exercise and two examples of "external barriers."
Internal: Lack of motivation, low self-esteem, fatigue, fear of injury. External: Bad weather, cost, lack of local facilities, safety concerns.
True or False: "If a person thin or slim, it automatically means they are internally healthy and don't need to exercise."
False (Physical fitness, cardiovascular health, and organ fat levels are affected by activity and diet regardless of visible body size).