A Balanced Diet Flashcards
What does a balanced diet contain (name amounts)?
All the nutrients the body needs in the correct amounts 50% of energy needs from carbohydrates 33% from fat 16% from protein As well as minerals, vitamins and water.
What does a balanced diet provide?
All the body’s requirements for growth and development.
Name a way of getting a balanced diet.
By eating a certain number of portions each day from each of the 6 food groups.
Name the healthy eating guidelines.
- reduce intake of saturated fats, sugar and salt.
* increase intake of fibre and water, fruit and vegetables and iron and calcium.
What does eating a well balanced diet and following the healthy eating guidelines prevent?
Heart disease Some forms of cancer High blood pressure Osteoporosis Obesity Tooth decay Constipation Diabetes
Name the food groups, name how many portions and give examples.
Cereal and potato group, 6 , cereal, bread, potatoes
Fruit and vegetable group, 5, carrots, grapes, peas
Milk group, 3, milk, yoghurt, cheese
Protein group, 2, ham, eggs, fish
Essential oils and fats group, small amounts, avocados, fish oils, nuts
Sugary foods and drinks, rarely , fizzy drinks, sweets, chocolate
Babies : How long do babies need breast milk for?
First 4-6 months of life
Babies : Can babies cope with solid foods?
No
Babies : What does breast feeding provide? (2)
All nutrients in correct proportions for babies
Passes immunity from mother to baby + creates strong bond.
Babies : Why is skimmed milk not suitable for babies?
Lacks fat and fat soluble vitamins A and D
Babies : At what stage should babies be eating a varied diet with foods from all the food groups?
8 months on
Young children : Why should healthy eating habits be developed at an early age of young children
So it will continue in later life
Young children : Why should children be offered smaller regular meals to adults
Children have small stomachs
Young children : Why should meals be calm and relaxed with no TV on
Children are easily distracted
Adolescents : Between what ages do boys and girls have a rapid growth spurt and what does this call for?
10 & 15. Calls for a diet high in protein, calcium, iron & vitamins A & D.
Adolescents : Foods from which food group should be included in adolescents every meal?
Cereal and potato group
Adolescents : Milk and dairy foods particularly important at adolescent stage to provide … for ……
Calcium for development of strong bones and teeth & to prevent osteoporosis in later life.
Adolescents : Girls should eat plenty of … rich foods to prevent …
anaemia
Adolescents : Teenagers should avoid … meals as it can lead to … in the day or night.
Skipping > overeating
Adults : Good nutrition for adults is important for … of the body and to help …
Repair and maintenance // prevent disease
Adults : Protein is required to … cells
repair and replace
Adults : Adults should avoid too much saturated fats and sugars to avoid the risks of …
weight problems and coronary heart disease
Adults : Oily fish eg. mackerel & salmon 2 a week provide omega 3 fats which help prevent … and improves …
Heart attacks and strokes // memory and concentration
Adults : Salt intake be controlled to reduce risk of …
high blood pressure and stroke
Adults : Plenty of fibre to prevent … and control …
bowel diseases // appetite
Adults : Women should ensure a high intake of calcium to reduce risk of … and enough iron to prevent …
Calcium // osteoporosis // iron // anaemia
Adults : Alcohol intake kept to a minimum.
Not more than
… Units for men
… Units for women
21 = men // 14 = women
Pregnant and breast feeding women : Before becoming pregnant women should ensure they eat a … and are reasonably …
Balanced diet // fit
Pregnant and breast feeding women : Women need to ensure their diet provides all … for her health and the babies … She must eat foods that provide … sources of nutrients.
Essential nutrients // growth & development // concentrated
Pregnant and breast feeding women : Protein, calcium, phosphorus and vitamins A & D are all needed for growth of the … and development of …
Foetus // bones and teeth
Pregnant and breast feeding women : Iron and vitamin C are needed to prevent … and fight … Vegans need to be careful to get enough iron.
Anaemia // infections
Pregnant and breast feeding women : … should be taken before and during pregnancy to prevent spina bifida
and other … in babies.
Folic acid // NTDs
Pregnant and breast feeding women : Pregnant women advised to avoid pâtés, undercooked meat, unpasteurised milks or raw and undercooked eggs because of the the risk of …
Listeria
Pregnant and breast feeding women : Alcohol and cigarettes, spicy or rich foods, strong tea and coffee should be …
Avoided
Pregnant and breast feeding women : Breast feeding mothers must eat a well balanced diet to make good quality breast milk. Should avoid nicotine and alcohol and drink coffee in moderation.
.
Elderly people : Healthy diet & regular exercise helps elderly people live a full life and keep their independence into old age.
.
Elderly people : Appetite reduced by … common among elderly people. Sense of thirst decreases with age so it’s important for elderly people to make an effort to drink even when not thirsty.
Depression
Elderly people : Easily digested protein foods eg. chicken and white fish needed for…
Repair and growth of new cells
Elderly people : Fruit and veg good sources of … fibre and folic acid, important in preventing … Iron needed to prevent …
Vitamins A & C // constipation // anaemia
Elderly people : Calcium and vitamin D are important in maintaining … & preventing … Fortified, low-fat dairy products are recommended especially for older people who are unable to leave houses.
Healthy bones // osteoporosis
Elderly people : Vitamin B needed for … & …
Healthy nerves // release of energy (from foods)
