1- Healthy Lifestyle Nutrition Flashcards
7 nutrients
Protein, iron Fibre Water Minerals Carbohydrates Vitamins Fats - omega 3 and 6 poly and monounsaturated.
Five food groups
- Vegetables and legumes
- Fruit
- Grains cereal is mostly whole-grain. hi fibre
- Lean meats, poultry, eggs, nuts and seeds and legumes and beans
- Milk, yogurt cheese - reduced fat
Fibre? 4 reasons
Helps to digest food
Indigestible parts of plants
Good source of whole-grain,fruits and vegetables
Keeps the digestive system healthy
Eat what. Every day what’s the guide called?
The healthy eating pyramid
Eat most - plant foods nutrient dense cereals fibre carbs healthy fats - nuts
Water 6-8 glasses daily
Eat moderately - fish, lean meats basically protein and dairy eg milk cheese yogurt
Small amounts - fats saturated and trans , oils and sugar based deep fried and unhealthy take out should rarely be found in the diet
Dinner plate divide?
1/2 vegetables
1/4 carbs
1/4 protein
What influences our food choices ?
Knowledge of health
Time
Culture/likes or dislikes
advertising/ display of foods in supermarket
access to transport
money
Where you live - poor area means more fast food places to come across
Benefits and function of nutrients
Helps keep your body working to its fullest potential on the most nutrient dense foods. All different nutrients help different aspects of the body.
Prevent disease and long- term effects. Help you live longer if you have a nutrient dense diet. Help growth, quick/good energy. Eating the right foods can help burn fat as well if we excercise in the mix. Fat Protects vital organs, carbs help maintain muscle energy and water clears out waste from the body, proteins for immune defence and enzymes for metabolism.
Why is it important to understand this guide
To realise that some foods should not be part of our everyday diet. People who have no concept could just eat what they feel tastes good without knowing what effects they have on the body. They can use this to balance their healthy intake whilst still finding ways to enjoy the food by mixing and matching.
Sometimes foods and everyday foods - difference
Small amount foods lack the right sorts of energy that can clog up your body when eaten regularly because you may look healthy from the outside but that doesn’t say much for your internal systems.
Often processed foods contain high calories but unlike protein, which fills you up, often these foods don’t and therefore you can continue to consume this unnecessary energy for the body.
Sometimes foods- What are they high and low in
High in saturated or trans fat
Low in nutrients even if you are consuming some
Most often this is found to be carbs but these are usually do highly processed with refined sugars.
Fats Good?
Mono poly unsaturated and omega 3/6 can help with heart health in moderate amounts. Mono/poly reduce plasma cholesterol when exchanged from saturated fats.
monounsaturated fats increase blood cholesterol.
Omega 3/6 decreased risk of coronary artery disease preTech’s against a regular heartbeats and lower blood pressure levels
Fats bad?
Trans-increase the level of bad blood Cholesterol LDL clogging of arteries leading to risk of coronary heart disease
Saturated -
is the major risk factor for heart attacks and strokes. when consumed, fats come together and form deposits in the body lodging in blood cells and organs
Sugar and salt?
Bad in large amounts . Clog up body and are responsible for illnesses such as obesity, heart disease, cancer and liver problems. contributed 35 million deaths a year and sugar also changes the bodies metabolism raises BP throws hormones off-balance and harms the liver.
it mirrors the effects of drinking too much alcohol.
Breakfast and fibre?
Breakfast causes Tiredness Poor concentration Hunger Prevents Eating high fat and sugar dense foods later due to quick hunger.
Nutrient Benefits in other areas of life or health
Consume the right nutrients and your brain can function properly meaning you can concentrate at school or work.
This also affects your mental health and social health because you’re more likely to be able to fight infection and get better sleep making you feel more relaxed. Also helps mental wellbeing more content with body image and more willing to be active because it increases mood.
