Balanced Diet Flashcards
How many fruit and veg do you need a day
5
What are the eight tips for healthy diet
one base your meals on starchy foods two eat lots of fruit and veg 3 eat more fish four cut down on saturated fats and sugars 5 try to eat less salt 6 get active and be a healthy weight 7 don't get 3 8 days for breakfast
What is a portion size
The amount of food that is eating in one sitting
What should nutritional needs do children age 1 to 4 need
Eatwell guide shouldn’t be followed
Regular smaller meals
Water with meals
Let them until they are full
What should school it children aged 5 to 12 have
Less fatty and sugary foods Try new foods Variety of fruit and veg Less sugary drinks Proper meals and less snacks
What nutritional diets do teenagers need
Avoid fizzy drinks Follow the eatwell guide More protein for boys and more iron for girls Eat as healthy as possible Unprocessed foods Lots of calcium Regular meals Eat breakfast
What dietary needs do adults need
Lots of iron and vitamin c to keep red blood cells healthy
Follow the well guide
lots of calcium and vitamin d to keep bones and teeth strong
What dietary needs do the elderly need
Fewer calories Well balanced diet Fibre calcium and vitamin d Fluids Vitamin b12
Vegetarians and vegans
Might lacking vitamin b12
Lacto-vegetarians will eat Dairy
Lacto OVO vegetarians will eat eggs and dairy
Those with coeliac disease
Sensitive to gluten
Can damage the lining of the digestive system
Breastfed babies are less likely to get it
What is BMR
Number of kilocalories needed to stay alive
Basel metabolic rate
What is PAL
Pushing your amount of activity into a number calculated by the number of activities carried out during the day
Physical activity level
Those with a high fibre diet
Helps prevent type 2 diabetes
Sources are cereals fruit and vegetables
Insoluble fibre helps the digestive system
What is bone health
The strength of your bones depend on your diet your exposure to sunlight and your exercise
What increases bone strength
Calcium
Vitamin d
Phosphorus
Fluoride
