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3 DIET AND GOOD HEALTH Flashcards

1
Q

what is diet?

A
  • the term for food and drink which we consume daily
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2
Q

dietary guidelines from the government:

A
  • the eat well guide
  • five- a- day campaign
  • eight tips for healthy eating
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3
Q

the four food groups in the eat well guide:

A
  • potatoes, bread, rice, pasta and other starchy carbohydrates- MAIN
  • fruit and vegetables- MAIN
  • dairy and alternatives- SMALL
  • beans, pulses, fish, eggs and other proteins- SMALL
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4
Q

what are composition foods?

A
  • snacks or dishes which are made up of ingredients from more than one of the food groups on the eat well guide
  • cottage pie
  • pizza
  • pasties
  • sandwiches
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5
Q

what is the five- a- day campaign?

A
  • consume 5 80g portions of fruit and vegetables every day
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6
Q

recommended daily intake of protein, fat and carbohydrate for 1-3 year olds:

A
  • protein= 15g
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7
Q

recommended daily intake of protein, fat and carbohydrate for 4-5 year olds:

A
  • protein= 20g
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8
Q

recommended daily intake of protein, fat and carbohydrate for 6-10 year olds:

A
  • protein= 28g
  • fat= 70g
  • carbs= 220g
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9
Q

recommended daily intake of protein, fat and carbohydrate for 11-14 year olds:

A
  • protein= 42g
  • fat= 70g
  • carbs= 220g
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10
Q

recommended daily intake of protein, fat and carbohydrate for 15-18 year olds:

A
  • protein= 55g
  • fat= 70g
  • carbs= 230-300g
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11
Q

recommended daily intake of protein, fat and carbohydrate for women:

A
  • protein= 45g
  • fat= 70g
  • carbs= 230g
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12
Q

recommended daily intake of protein, fat and carbohydrate for men:

A
  • protein= 55g
  • fat= 95g
  • carbs= 300g
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13
Q

eight tips for healthy eating (1-4):

A
  1. base your meals on starchy foods- fill you up and provide slow release energy
  2. eat a minimum of 5 portions of fruit and veggies a day
  3. eat at least 2 portions of fish a week- white fish is low in fat; oily fish provides omega 3 fatty acids for your heart health
  4. cut down on saturated fat and sugar- help prevent heart disease, obesity and dental cavities
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14
Q

eight tips for healthy eating (5-8):

A
  1. eat less salt- excess can cause high blood pressure and heart disease
  2. drink lots of water- hydrate the body
  3. don’t skip breakfast- perform better at school
  4. get active and try to be a healthy weight- less likely to have health problems
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15
Q

nutritional needs due to age and also religion

A

PAPER

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16
Q

what is a lacto- ovo vegetarian?

A
  • don’t eat meat or fish
  • do eat eggs, cheese and milk
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17
Q

what is a lacto vegetarian?

A
  • don’t eat meat or fish
  • don’t eat eggs
  • do eat dairy
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18
Q

what is a vegan?

A
  • eat no animal products
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19
Q

what nutrients can vegetarians lack?

A
  • iron- only eat non heam iron sources
  • protein- vegans get no HBV protein
  • vitamin B12 as it is found in animal foods only
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20
Q

what is coeliac disease?

A
  • intolerance of a protein called gluten
  • cannot be cured
  • have to eat gluten free products
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21
Q

what is type-2 diabetes?

A
  • non- insulin dependent diabetes
  • develops later in life
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22
Q

how can type- 2 diabetes be controlled?

A
  • eating a balanced, healthy diet, focusing on complex, starchy carbohydrates
23
Q

what is a cardiovascular disease?

A
  • a disease of the heart or blood vessels
  • includes coronary heart disease and stroke
24
Q

what is coronary heart disease?

A
  • when the arteries supplying the heart with blood become reduced in diameter and the blood cannot low properly to the heart
  • can be caused by high levels of cholesterol in the blood
  • being overweight or obese can also contribute
25
Q

how to lower the risk of CHD:

A
  • eat more fruit, vegetables and fibre
  • eat lower- fat foods
  • grilling or baking foods instead of frying
  • exercising, losing weight and quitting smoking
  • reducing salt intake
26
Q

what is a stroke?

A
  • this happens when a blood vessel to the vein becomes blocked and part of the brain does not get enough oxygen
27
Q

how to lower the risk of stroke:

A
  • eat more fruit, vegetables and fibre
  • eat lower- fat foods
  • grilling or baking foods instead of frying
  • exercising, losing weight and quitting smoking
  • reducing salt intake
28
Q

what is obesity?

A
  • a BMI of 25 to 29.9 means you are overweight
  • a BMI of 30 to 39.9 means you are obese
29
Q

what are obese people at a much higher risk of developing?

A
  • CHD
  • high blood pressure
  • type 2 diabetes
30
Q

what should you cut down on if you are obese?

A
  • fatty and sugary foods which provide no nutrients (cakes, biscuits, sweets)
  • eat lots of fruits, veggies and fibre
  • grill, steam or bake food
  • use low fat alternatives to foods high in fat
  • check on food labels to ensure there are no added sugars
  • increase physical activities
31
Q

what is anaemia?

A
  • if someone doesn’t have enough iron in their diet
  • they are not producing sufficient haemoglobin in their red blood cells to carry oxygen around the body
32
Q

symptoms of anaemia:

A
  • tiredness
  • lack of energy
  • shortness of breath
  • pale complexion
33
Q

what people are at risk of developing anaemia?

A
  • pregnant women
  • teenage girls with heavy periods
  • vegetarians
  • vegans
34
Q

what is calcium needed for?

A
  • healthy bones an teeth
35
Q

what may you develop if you don’t have enough calcium in your diet?

A
  • osteoporosis
  • hypocalcaemia
36
Q

what can long term calcium deficiency cause?

A
  • memory loss
  • muscle spasms
  • numbness
  • tingling
37
Q

what should you do to avoid calcium deficiency?

A
  • eat calcium rich foods (dairy products or fish)
  • take a calcium supplement
38
Q

how to reduce risk of dental caries:

A
  • reduce intake o sweet and sugary foods
  • brush teeth well after each meal
  • avoid sweet and sugary drinks
39
Q

types of allergies:

A
  • peanuts
  • shellfish
40
Q

allergy symptoms:

A
  • skin rash
  • itchy eyes
  • itchy nose
  • swollen lips, eyelids and face
  • wheezing or coughing
41
Q

what is lactose intolerance?

A
  • when someone is allergic to the sugar in milk (lactose)
42
Q

symptoms of lactose intolerance:

A
  • bloating
  • wind
  • diarrhoea
  • nausea
43
Q

athletes diet plan:

A
  • 55% energy from carbs
  • 12-15% energy from protein
  • less than 30% energy from fat
  • wholegrain carbs
  • lots of proteins
44
Q

how to reduce fat in the diet:

A
  • choose leaner cuts of meat
  • check the fat contents of micemeat
  • trim excess fat rom meat
  • choose low- fat versions of spreads and dairy foods
  • reduce the amount o butter and margarine you use on bread
  • use alternatives to high- fat mayonnaise
  • by canned fish in brine rater than oils
45
Q

how to reduce sugar:

A
  • reduce the sugar quantities in recipes
  • use sweeteners for stewefd fruit and hot drinks
  • use alternative sweet foods such as carrot, ripe bananas, and dried fruits to add to cake and biscuits
46
Q

how to reduce salt:

A
  • use spices, herbs, pepper to flavour food
  • cut down on processed foods with hidden salt (bacon, ham, cheese)
  • buy reduced- salt versions of foods
  • read labels to identify salt
47
Q

how to increase fibre:

A
  • use wholemeal products
  • use wholemeal lour
  • add oats to recipes
  • add dried fruit to cake
  • add fresh or dried fruit to breakfast cereals
  • make smoothies with fresh fruit
  • eat the skin of fruit and veggies
  • eat porridge for breakfast
  • add chopped vegetables to pasta
48
Q

units of energy:

A
  • kilojoules (kJ)
  • kilocalories (kcal)
49
Q

how many kilocalories in 1g of fat?

A

9 kcal

50
Q

how many kilocalories in 1g of protein?

A

4 kcal

51
Q

how many kilocalories in 1g of carbohydrate?

A

3.75 kcal

52
Q

how to calculate the total energy value of a particular food?

A

multiply the energy value (kcal) or 1g by the number of grams of each nutrient in the food

53
Q

complementary pairing for calcium:

A

Vitamin D

54
Q

complementary pairing for iron:

A

Vitamin C

FN (8 decks)

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