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junior cert Home Ec > Chpt 3 A Balanced Diet > Flashcards

Chpt 3 A Balanced Diet Flashcards

1
Q

What does a balanced diet provide?

A

All the body’s requirements for growth and development. It has all the nutrients the body needs in the correct amounts

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2
Q

What are two healthy eating guidelines?

A
  • reduce intake of saturated fat, sugar and salt

- increase intake of fruit, veg, fibre, water, iron and calcium

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3
Q

What is the on bottom level of the food pyramid and how much should you eat of it?

A

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

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4
Q

What is the on second (from the bottom) level of the food group and how much should you eat of it?

A

Cereal and potato group and you should have 3-5 servings a day.
-e.g. Pasta, potatoes, brown bread

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5
Q

What is the on third (from the bottom) food group and how much should you eat of it?

A

Milk, yoghurt and cheese group and you should have if you are 9-18 yrs old or otherwise 3

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6
Q

What is the on fourth (from the bottom) level and how much of it should you have?

A

Meat, poultry, eggs, fish and beans and you should have 2 servings a day

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7
Q

What is on the fifth (from the bottom) level and how much should you eat of it?

A

Fats, spreads and oils and you should have it in very small amounts

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8
Q

What is at the top of the pyramid and how often should you eat it?

A

Foods and drinks high in fat, sugar, and salt and you should have it maximum once or twice a week

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9
Q

What is a portion of meat or chicken?

A

60g (2oz)

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10
Q

What is a portion of fish?

A

90g (3oz)

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11
Q

What is a portion of eggs

A

2

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12
Q

What is a portion of cheddar type cheese?

A

60g (2oz)

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13
Q

What is a portion of peas/beans?

A

2 Large tbsp’s

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14
Q

What is a portion of nuts?

A

90g (3oz)

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15
Q

What is a serving of fruit juice?

A

A small glass

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16
Q

What is a serving of salad/veg?

A

Large bowl

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17
Q

What is a serving of bread?

A

1 slice

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18
Q

Whats a serving of cereal?

A

A bowl

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19
Q

Whats a serving of rice/pasta?

A

A large tbsp

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20
Q

Whats a serving of potato?

A

1 medium potato

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21
Q

What is a serving of milk?

A

A glass

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22
Q

hats a serving of cheese?

A

30g

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23
Q

Why do newborn babies rely on milk for the first 4-6 months of their life?

A

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.

24
Q

Whats an alternative to breast milk?

A

Dried cows milk formula

25
Q

What milk is not suitable for a baby and why?

A

Skimmed milk because it lacks vitamins A + D and fat

26
Q

When are babies weaned and what is weaning?

A

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

27
Q

What do you never add to a babies food?

A

Salt or sugar

28
Q

What foods should you avoid in babies diet?

A

Honey, highly spiced fatty and fried foods wheat-based foods, nuts or seeds.

29
Q

What should a baby be eating from 8 months on?

A

A varied diet with food from all food groups

30
Q

Why is cows milk not suitable until the baby is one year old?

A

It has too much salt and protein

31
Q

Give the guidelines for healthy eating as a child?

A
  • 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
32
Q

What are the guidelines for adolescents and healthy eating?

A
  • 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
33
Q

What should you do before experimenting with diets?

A

Consult a doctor as the can lead to lack of concentration

34
Q

What is nutrition important for in adults?

A

Repair and maintenance of body and to help prevent disease

35
Q

What is protein required for?

A

The repair of damaged cells and to replace cells

36
Q

What should adults avoid?

A

Too much saturated fat and sugar to reduce risk of weight problems and coronary heart disease

37
Q

Why should oily fish be eaten twice a week?

A

As they have omega three fats to help prevent heart attacks and strokes, and improve memory and concentration

38
Q

Why should salt intake be controlled?

A

To reduce risk of high blood pressure and stroke

39
Q

Why should fibre be eaten?

A

To prevent bowel disorders, and control appetite

40
Q

Why should women have a high intake of calcium?

A

To reduce risk of osteoporosis

41
Q

Why should women have a high intake of iron?

A

To prevent anemia

42
Q

What should the alcohol intake for men and women be?

A

Women - 14 units

Men- 21 units

43
Q

Who requires more energy men or women?

A

Men

44
Q

What are examples of manual and sedentary occupations?

A
  • manual: farmer, builder, swimming instructor

- sedentary: teacher, secretary

45
Q

What should a woman be eating before becoming pregnant?

A

A balanced diet and she should also be reasonably fit

46
Q

What should a woman be eating during pregnancy?

A

All the essential nutrients for her health and the babies growth and development

47
Q

Why are protein, calcium, phosphorus, and vitamin A+D important in a pregnant women’s diet?

A

For the growth of the foetus and development of bones and teeth

48
Q

Why are iron and vitamin C important in a pregnant woman’s diet?

A

To prevent anaemia and fight infections

49
Q

When should folic acid be taken and why for pregnant woman?

A

Before and during pregnancy to prevent spina bifida

50
Q

Why should fibre rich foods and plenty of fluids be eaten?

A

To avoid constipation

51
Q

What foods are pregnant and breastfeeding woman advised to avoid and why?

A

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

52
Q

Why should high amounts liver be avoided in a pregnant womans diet?

A

Because it contains too much vitamin A which can be harmful to the baby

53
Q

Is appetite and thirst reduced the older you get?

A

Yes

54
Q

Why are calcium and vitamin D important in elderly people?

A

To maintain healthy bones and prevent osteoporosis

55
Q

What is vitamin B needed for?

A

Healthy nerves and release of energy

56
Q

What can unsaturated fats and omega 3 fats from oily fish help with?

A

Arthritus

57
Q

Give some guidelines for a diet for a convalescent or invalid?

A
  • 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.

junior cert Home Ec (4 decks)

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