Chpt 3 A Balanced Diet Flashcards
What does a balanced diet provide?
All the body’s requirements for growth and development. It has all the nutrients the body needs in the correct amounts
What are two healthy eating guidelines?
- reduce intake of saturated fat, sugar and salt
- increase intake of fruit, veg, fibre, water, iron and calcium
What is the on bottom level of the food pyramid and how much should you eat of it?
It is the fruit and veg group and you should have 5-7 servings a day
-e.g. Carrots, broccoli, tomatoes, apples, bananas, orange juice
What is the on second (from the bottom) level of the food group and how much should you eat of it?
Cereal and potato group and you should have 3-5 servings a day.
-e.g. Pasta, potatoes, brown bread
What is the on third (from the bottom) food group and how much should you eat of it?
Milk, yoghurt and cheese group and you should have if you are 9-18 yrs old or otherwise 3
What is the on fourth (from the bottom) level and how much of it should you have?
Meat, poultry, eggs, fish and beans and you should have 2 servings a day
What is on the fifth (from the bottom) level and how much should you eat of it?
Fats, spreads and oils and you should have it in very small amounts
What is at the top of the pyramid and how often should you eat it?
Foods and drinks high in fat, sugar, and salt and you should have it maximum once or twice a week
What is a portion of meat or chicken?
60g (2oz)
What is a portion of fish?
90g (3oz)
What is a portion of eggs
2
What is a portion of cheddar type cheese?
60g (2oz)
What is a portion of peas/beans?
2 Large tbsp’s
What is a portion of nuts?
90g (3oz)
What is a serving of fruit juice?
A small glass
What is a serving of salad/veg?
Large bowl
What is a serving of bread?
1 slice
Whats a serving of cereal?
A bowl
Whats a serving of rice/pasta?
A large tbsp
Whats a serving of potato?
1 medium potato
What is a serving of milk?
A glass
hats a serving of cheese?
30g
Why do newborn babies rely on milk for the first 4-6 months of their life?
Because their digestive cannot cope with solid foods. Breastfeeding is recommended as it provides all the nutrients in proportion for the babies needs. It also creates a bond and passes immunity from mother to baby.
Whats an alternative to breast milk?
Dried cows milk formula
What milk is not suitable for a baby and why?
Skimmed milk because it lacks vitamins A + D and fat
When are babies weaned and what is weaning?
At 4-6 months and weaning is the process of slowly introducing solid foods. Foods should be smooth and easy to swallow and they should provide protein, iron and vitamin C
What do you never add to a babies food?
Salt or sugar
What foods should you avoid in babies diet?
Honey, highly spiced fatty and fried foods wheat-based foods, nuts or seeds.
What should a baby be eating from 8 months on?
A varied diet with food from all food groups
Why is cows milk not suitable until the baby is one year old?
It has too much salt and protein
Give the guidelines for healthy eating as a child?
- healthy eating habits developed
- protein, energy, calcium and iron ->energy
- small stomachs so should be offered regular meals and snacks rather than picking through the day
- fruit and veg for vitamin C, iron and fibre
- avoid high-fat, salty or sugary foods
- parents eat at same time and discourage any food fads that develop
- meals should be calm and relaxed
What are the guidelines for adolescents and healthy eating?
- between 10-15 years of age boys and girls go through growth spurts, this calls for protein, calcium, iron and vitamins A+D
- foods from bread, cereal and potato group eating with every meal for energy
- have healthy snacks like fruit, yoghurt, nuts, dried fruit, rice cakes, and seeds
- milk and dairy foods important to provide calcium for development of strong bones and teeth and to prevent osteoporosis in later life
- girls should eat iron-rich foods to prevent anemia
- should eat variety of foods and balance food eaten with exercise
- its needed to build strong bones, for good concentration, for healthy skin and muscles
- hey should avoid skipping meals -> overeating later on
What should you do before experimenting with diets?
Consult a doctor as the can lead to lack of concentration
What is nutrition important for in adults?
Repair and maintenance of body and to help prevent disease
What is protein required for?
The repair of damaged cells and to replace cells
What should adults avoid?
Too much saturated fat and sugar to reduce risk of weight problems and coronary heart disease
Why should oily fish be eaten twice a week?
As they have omega three fats to help prevent heart attacks and strokes, and improve memory and concentration
Why should salt intake be controlled?
To reduce risk of high blood pressure and stroke
Why should fibre be eaten?
To prevent bowel disorders, and control appetite
Why should women have a high intake of calcium?
To reduce risk of osteoporosis
Why should women have a high intake of iron?
To prevent anemia
What should the alcohol intake for men and women be?
Women - 14 units
Men- 21 units
Who requires more energy men or women?
Men
What are examples of manual and sedentary occupations?
- manual: farmer, builder, swimming instructor
- sedentary: teacher, secretary
What should a woman be eating before becoming pregnant?
A balanced diet and she should also be reasonably fit
What should a woman be eating during pregnancy?
All the essential nutrients for her health and the babies growth and development
Why are protein, calcium, phosphorus, and vitamin A+D important in a pregnant women’s diet?
For the growth of the foetus and development of bones and teeth
Why are iron and vitamin C important in a pregnant woman’s diet?
To prevent anaemia and fight infections
When should folic acid be taken and why for pregnant woman?
Before and during pregnancy to prevent spina bifida
Why should fibre rich foods and plenty of fluids be eaten?
To avoid constipation
What foods are pregnant and breastfeeding woman advised to avoid and why?
Pates, undercooked meat, unpasteurised milks, cheeses made from unpasteurised milk, raw/undercooked eggs to avoid listeria. Alcohol, cigarettes, spicy or rich foods and strong tea or coffee should also be avoided
Why should high amounts liver be avoided in a pregnant womans diet?
Because it contains too much vitamin A which can be harmful to the baby
Is appetite and thirst reduced the older you get?
Yes
Why are calcium and vitamin D important in elderly people?
To maintain healthy bones and prevent osteoporosis
What is vitamin B needed for?
Healthy nerves and release of energy
What can unsaturated fats and omega 3 fats from oily fish help with?
Arthritus
Give some guidelines for a diet for a convalescent or invalid?
- they need protein for repair of damaged cells
- zinc (found in yoghurt, meat and some fruit and veg) and vitamin C is needed for healing and to fight infections
- energy foods should be cut down as the convalescent may have to stay in bed
- avoid spicy, fatty and re-heated foods
- ensure plenty of fluids are taken especially if they have a fever.
