10. Healthy eating

Question 1

What are the key messages of the Eatwell Guide?

Answer 1

> , 5 portions of a variety of fruit and vegetables every day
Base meals on potatoes, bread, rice, pasta/ other starchy carbohydrates; preferably wholegrain
Some dairy/ dairy alternatives; choosing lower fat and lower sugar options
Some beans, pulses, fish, eggs, meat and other proteins (inc. 2 portions of fish every week, 1 being oily)
Choose unsaturated oils and spreads and eat in small amounts
Drink 6-8 glasses of fluid a day

Question 2

List 3 apps related to promotion of healthy eating

Answer 2

Change4life food scanner
Open Food facts
One You Easy Meals

Question 3

Define processed foods.

Answer 3

Any food that has been altered in some way during preparation

Question 4

What are ultra processed foods?

Answer 4

Foods that go through multiple processes (extrusion, molding, milling, etc.)
Contain many added ingredients and are highly manipulated

Question 5

What is nutritional status?

Answer 5

An individual’s health condition as it is influenced by the intake and utilization of nutrients

Question 6

List 5 Anthropometric measures of nutritional status

Answer 6

BMI (Height and weight)
Weight
Mid Upper Arm Circumference (measures fat free mass)
Waist circumference
Haematological measurements

Question 7

Name a prospective measure of nutritional status

Answer 7

Food diary

Weighed inventory or household measures

Question 8

Name 2 retrospective measures of nutritional status

Answer 8

24 recall

Diet history

Question 9

What is a population marker of nutritional status?

Answer 9

National Diet and Nutrition Surveys (NDNSs)

Question 10

List 4 dietary supplements

Answer 10

Vitamins
Minerals
Amino acids
Enzymes

Question 11

What is a problem of dietary restriction?

Answer 11

Favours binge eating behaviour

Question 12

Are low carb diets effective?

Answer 12

Studies are inconclusive 
But they're associated with:
Weight loss
Reduced risk of T2DM
Reduced levels of cholesterol
Lower risk of mortality

Question 13

Are intermittent fasting diets effective?

Answer 13

Insufficient evidence, but they:
Don’t promote long term healthy eating behaviours
Difficult to adhere to diet
Lead to bingeing behaviours

Question 14

What indirectly provides support for vegetarian diets?

Answer 14

Link between red meat and increased risk of CHD, cancer and T2DM

Question 15

What are the consequences of restrictive and monotonous vegetarian diets?

Answer 15

Nutrient deficiencies with deleterious effects on health

Question 16

What does a vegetarian diet need to ensure nutritionally adequate levels of?

Answer 16

Protein
Vitamin B12
Vitamin B
Calcium
Vitamin D