diet and good health Flashcards
lifestyles and menu planning, intolerances and allergies
how to have a healthy diet?
- follow the Eatwell guide (at least 5 fruit and veg per day, follow the 8 top tips)
- increase intake of fibre/NSP foods, vegetables and oily fish
- reduce intake of fat, sugar and salt
what is a healthy diet
a diet that contains a balance of all the necessary nutrients for healthy body functions and normal physical activities
what factors affect nutritional needs?
age, gender, activity levels and overall health
what are the 8 top tips of healthy eating?
- base your meals on starchy foods
- eat lots of fruit and veg
- eat more fish
- cut down on saturated fat
- eat less salt
- drink plenty of water
- do not skip breakfast
- get active and try to maintain a healthy weight
what is coeliac disease
the body cannot absorb protein found in wheat, rye, barley and some oats. bread, biscuits, cakes and sauces cannot be eaten without causing abdominal pain
what is anaemia
the body lacks iron, which is needed for red blood cell production. red meat and leafy green veg will help increase iron levels
what is diabetes type 2
the body has become insulin resistant and cannot utilise the glucose produced by carbohydrates; this can result in amputations of limbs and blindness. to help prevent type 2 diabetes follow the healthy eating guidelines, exercise and control your weight
what is cardiovascular disease
the body develops raised blood pressure, high cholesterol and blocked arteries leading to heart disease. to help prevent this take more exercise, stop smoking, control your weight and follow the healthy eating guidelines
what is obesity
the body takes in more energy than is used. the spare energy is stored under the skin and around the organs in a fatty layer. to prevent this exercise regularly, eat lots of veg, fruit and complex carbs and drastically reduce fatty and sugary foods
what is bone and dental health
a diet should contain foods rich in calcium and vitamin d. regular exercise also helps bones to become stronger. teeth- a good cleaning regime is needed and sweet foods and fizzy drinks should only be consumed on rare occasions
what is a food allergy
an immune system reaction that occurs soon after eating a certain food- can be fatal
what is a food intolerance
when individual elements of certain foods cannot be properly processed and absorbed by the digestive system
what is a lacto-ovo vegetarian
eat dairy foods and eggs but NOT meat or fish
what is a lacto vegetarian
eat dairy foods but NOT eggs, milk or fish
what is a vegan
do NOT eat any animal produce (including honey)
what are some reasons for becoming a vegetaian/ vegan
-not liking animals being killed for food
-unhappy with animal welfare/ factory farming
-religious beliefs
-perceived to be healthier
-cheaper
-disliking the texture/ flavour of meat
-environmental concerns
true or false:
eliminating meat and fish from your diet is an easy way to become deficient in micronutrients such as iron and vitamin b12, and a heavy reliance on dairy foods can create a diet imbalance due to over-eating cheese/ products that are high in fat
true!
thats why vegans must eat a wide range of vegetable proteins to ensure they are getting all the essential amino acids , and those who eat a limited range can soon become nutritionally deficient and risk serious health issues
what are the special dietary requirements for Buddhists
many are vegan or vegetarian and believe they should not be responsible for the death of any living organism
they won’t eat beef, pork, poultry and goat but will eat some fish, will eat eggs and milk
what are the special dietary requirements for Hindus
they do not eat meat from a cow as it is a sacred animal
poultry and fish is also restricted/ avoided
what are the special dietary requirements for Jews
their food should be kosher and slaughtered according to strict rules
they don’t eat pork or fish, beef, poultry and eggs should be kosher and they don’t have milk with meat
what are the special dietary requirements for Muslims
food must be halal
beef and poultry must be halal and they don’t eat pork or fish
