3 DIET AND GOOD HEALTH Flashcards

1
Q

what is diet?

A
  • the term for food and drink which we consume daily
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

dietary guidelines from the government:

A
  • the eat well guide
  • five- a- day campaign
  • eight tips for healthy eating
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what is the five- a- day campaign?

A
  • consume 5 80g portions of fruit and vegetables every day
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

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

A
  • protein= 15g
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

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

A
  • protein= 20g
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

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

A
  • protein= 28g
  • fat= 70g
  • carbs= 220g
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

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

A
  • protein= 42g
  • fat= 70g
  • carbs= 220g
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

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

A
  • protein= 55g
  • fat= 70g
  • carbs= 230-300g
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

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

A
  • protein= 45g
  • fat= 70g
  • carbs= 230g
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

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

A
  • protein= 55g
  • fat= 95g
  • carbs= 300g
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

nutritional needs due to age and also religion

A

PAPER

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what is a lacto- ovo vegetarian?

A
  • don’t eat meat or fish
  • do eat eggs, cheese and milk
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what is a lacto vegetarian?

A
  • don’t eat meat or fish
  • don’t eat eggs
  • do eat dairy
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what is a vegan?

A
  • eat no animal products
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what is coeliac disease?

A
  • intolerance of a protein called gluten
  • cannot be cured
  • have to eat gluten free products
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what is type-2 diabetes?

A
  • non- insulin dependent diabetes
  • develops later in life
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
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
26
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
27
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
28
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
29
what are obese people at a much higher risk of developing?
- CHD - high blood pressure - type 2 diabetes
30
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
31
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
32
symptoms of anaemia:
- tiredness - lack of energy - shortness of breath - pale complexion
33
what people are at risk of developing anaemia?
- pregnant women - teenage girls with heavy periods - vegetarians - vegans
34
what is calcium needed for?
- healthy bones an teeth
35
what may you develop if you don't have enough calcium in your diet?
- osteoporosis - hypocalcaemia
36
what can long term calcium deficiency cause?
- memory loss - muscle spasms - numbness - tingling
37
what should you do to avoid calcium deficiency?
- eat calcium rich foods (dairy products or fish) - take a calcium supplement
38
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
39
types of allergies:
- peanuts - shellfish
40
allergy symptoms:
- skin rash - itchy eyes - itchy nose - swollen lips, eyelids and face - wheezing or coughing
41
what is lactose intolerance?
- when someone is allergic to the sugar in milk (lactose)
42
symptoms of lactose intolerance:
- bloating - wind - diarrhoea - nausea
43
athletes diet plan:
- 55% energy from carbs - 12-15% energy from protein - less than 30% energy from fat - wholegrain carbs - lots of proteins
44
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
45
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
46
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
47
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
48
units of energy:
- kilojoules (kJ) - kilocalories (kcal)
49
how many kilocalories in 1g of fat?
9 kcal
50
how many kilocalories in 1g of protein?
4 kcal
51
how many kilocalories in 1g of carbohydrate?
3.75 kcal
52
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
53
complementary pairing for calcium:
Vitamin D
54
complementary pairing for iron:
Vitamin C