Current dietary advice Flashcards
What should fibre intake increase to daily?
30g daily
What should calorie intake reduce to daily
120kcal daily
What should fruit intake increase to daily?
400g daily
What should oily fish intake increase to weekly?
One portion weekly
What should red meat intake pegged at daily?
70g daily
What should salt intake decrease to daily?
No more that 6g daily
What should total complex carbohydrates be maintained at?
50% of food energy
What should sugar decrease to?
No more that 5% of total food energy
What should fat intake be reduced to?
No more than 35% of food energy
What should saturated fats be reduced to?
No more than 11% of food energy
What should trans fatty acids be remain at?
Below 1% of food energy
What are two ways you can meet the daily fibre requirements?
-Use wholegrain bread and pastas
-Have fresh fruit and veg with meals
What are two ways you can meet the daily salt requirements?
-Use herbs and spices to season your foods instead of using salt
-Taste food before adding salt
What are two ways you can meet the sugar requirements?
-Use dried fruit to add flavour to baked goods instead of sugars (cinnamon, ect)
-Usesugar alternatives
What are two ways you can meet the daily fruit and vegetable requirements?
-Drink smoothies
-Add extra vegetables onto pizza
What are two ways you can meet the weekly oily fish intake requirements?
-Use fish to fill sandwiches and wraps (tuna, salmon)
-Add sardines or mackerels onto pizza
What are two ways you can meet the fat intake requirements?
-Use lean meats
-Use low fat versions of food
Why is grill cooking a good way to meet current dietary advice?
Little to no fat is used and any fat drips out of food
Why is baking a good way to meet current dietary advice?
Added into an oven so no added fat is used
Why is stir frying a good way to meet current dietary advice?
No vitamins are lost.
Small pieces of food are cooked in very little oil.
Why is microwaving a good way to meet current dietary advice?
No fat or water is needed
Why is poaching a good way to meet current dietary advice?
Gentle method of cooking and no fat is added
Why is steaming a good way to meet current dietary advice?
No fat or salt are added during cooking.
Steam produced by boiling water cooks the food.
