3 DIET AND GOOD HEALTH Flashcards
what is diet?
- the term for food and drink which we consume daily
dietary guidelines from the government:
- the eat well guide
- five- a- day campaign
- eight tips for healthy eating
the four food groups in the eat well guide:
- 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
what are composition foods?
- 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
what is the five- a- day campaign?
- consume 5 80g portions of fruit and vegetables every day
recommended daily intake of protein, fat and carbohydrate for 1-3 year olds:
- protein= 15g
recommended daily intake of protein, fat and carbohydrate for 4-5 year olds:
- protein= 20g
recommended daily intake of protein, fat and carbohydrate for 6-10 year olds:
- protein= 28g
- fat= 70g
- carbs= 220g
recommended daily intake of protein, fat and carbohydrate for 11-14 year olds:
- protein= 42g
- fat= 70g
- carbs= 220g
recommended daily intake of protein, fat and carbohydrate for 15-18 year olds:
- protein= 55g
- fat= 70g
- carbs= 230-300g
recommended daily intake of protein, fat and carbohydrate for women:
- protein= 45g
- fat= 70g
- carbs= 230g
recommended daily intake of protein, fat and carbohydrate for men:
- protein= 55g
- fat= 95g
- carbs= 300g
eight tips for healthy eating (1-4):
- base your meals on starchy foods- fill you up and provide slow release energy
- eat a minimum of 5 portions of fruit and veggies a day
- 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
- cut down on saturated fat and sugar- help prevent heart disease, obesity and dental cavities
eight tips for healthy eating (5-8):
- eat less salt- excess can cause high blood pressure and heart disease
- drink lots of water- hydrate the body
- don’t skip breakfast- perform better at school
- get active and try to be a healthy weight- less likely to have health problems
nutritional needs due to age and also religion
PAPER
what is a lacto- ovo vegetarian?
- don’t eat meat or fish
- do eat eggs, cheese and milk
what is a lacto vegetarian?
- don’t eat meat or fish
- don’t eat eggs
- do eat dairy
what is a vegan?
- eat no animal products
what nutrients can vegetarians lack?
- iron- only eat non heam iron sources
- protein- vegans get no HBV protein
- vitamin B12 as it is found in animal foods only
what is coeliac disease?
- intolerance of a protein called gluten
- cannot be cured
- have to eat gluten free products
what is type-2 diabetes?
- non- insulin dependent diabetes
- develops later in life
how can type- 2 diabetes be controlled?
- eating a balanced, healthy diet, focusing on complex, starchy carbohydrates
what is a cardiovascular disease?
- a disease of the heart or blood vessels
- includes coronary heart disease and stroke
what is coronary heart disease?
- 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
how to lower the risk of CHD:
- 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
what is a stroke?
- this happens when a blood vessel to the vein becomes blocked and part of the brain does not get enough oxygen
how to lower the risk of stroke:
- 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
what is obesity?
- a BMI of 25 to 29.9 means you are overweight
- a BMI of 30 to 39.9 means you are obese
what are obese people at a much higher risk of developing?
- CHD
- high blood pressure
- type 2 diabetes
what should you cut down on if you are obese?
- 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
what is anaemia?
- 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
symptoms of anaemia:
- tiredness
- lack of energy
- shortness of breath
- pale complexion
what people are at risk of developing anaemia?
- pregnant women
- teenage girls with heavy periods
- vegetarians
- vegans
what is calcium needed for?
- healthy bones an teeth
what may you develop if you don’t have enough calcium in your diet?
- osteoporosis
- hypocalcaemia
what can long term calcium deficiency cause?
- memory loss
- muscle spasms
- numbness
- tingling
what should you do to avoid calcium deficiency?
- eat calcium rich foods (dairy products or fish)
- take a calcium supplement
how to reduce risk of dental caries:
- reduce intake o sweet and sugary foods
- brush teeth well after each meal
- avoid sweet and sugary drinks
types of allergies:
- peanuts
- shellfish
allergy symptoms:
- skin rash
- itchy eyes
- itchy nose
- swollen lips, eyelids and face
- wheezing or coughing
what is lactose intolerance?
- when someone is allergic to the sugar in milk (lactose)
symptoms of lactose intolerance:
- bloating
- wind
- diarrhoea
- nausea
athletes diet plan:
- 55% energy from carbs
- 12-15% energy from protein
- less than 30% energy from fat
- wholegrain carbs
- lots of proteins
how to reduce fat in the diet:
- 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
how to reduce sugar:
- 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
how to reduce salt:
- 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
how to increase fibre:
- 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
units of energy:
- kilojoules (kJ)
- kilocalories (kcal)
how many kilocalories in 1g of fat?
9 kcal
how many kilocalories in 1g of protein?
4 kcal
how many kilocalories in 1g of carbohydrate?
3.75 kcal
how to calculate the total energy value of a particular food?
multiply the energy value (kcal) or 1g by the number of grams of each nutrient in the food
complementary pairing for calcium:
Vitamin D
complementary pairing for iron:
Vitamin C
