Diet and good health Flashcards
What does the term diet mean?
Food and drink that we consume daily
What does the term balanced diet mean?
A healthy diet providing all necessary nutrients for healthy body function
What are the five sections of the Eatwell Guide?
Starchy carbohydrates Fruits and vegetables Protein Dairy and alternatives Fats and oils
What term describes foods that fit into more than one section of the Eatwell Guide?
Composite foods
How many grams should a fresh portion of your 5 a day weigh?
80g
How many grams of dried fruits count as a portion of your 5 a day?
25g
How many millilitres of fruit juice count as one of your 5 a day?
250ml
What are the eight healthy eating guidelines from the government?
Base meals on starchy foods Cut down on saturated fats Eat lots of fruits and vegetables Eat less salt Eat more fish Drink plenty of water Do not skip breakfast Get active and maintain a healthy weight
How many grams of saturated fat per 100g do high fat foods contain?
5g of saturated fat per 100g
How many grams of saturated fat per 100g do low fat foods contain?
Less than 1.5g of saturated fat per 100g
How many grams of salt per 100g do high salt foods contain?
More than 1.5g per 100g
How many grams of salt per 100g do low salt foods contain?
Less than 0.3g per 100g
What is the maximum amount of salt people over the age of 11 should be eating a day?
6g
How many portions of fish should you eat a week?
2 portions (1 should be oily)
How much water should you drink a day?
6-8 glasses or 2 litres
What does the term undernutrition mean?
When you do not get enough food
What does the term overnutrition mean?
Having too much of a particular nutrient or nutrients
What does the term malnutrition mean?
Condition linked to bad nutrition
Can be too much or too little of a nutrient
Describes starvation and overeating
What percentage of adults in the UK are classes as overweight or obese?
60%
What factors can affect nutritional requirements?
Age Body size Health Activity levels Gender Pregnancy and breastfeeding
What does DRV stand for?
Dietary reference values
What does the term DRV mean?
An estimate of the nutritional requirements of a healthy population
What are free sugars?
Any sugars other than lactose or fructose which are added to foods
What does RNI stand for?
Reference nutrient intakes
What are RNI’s?
Estimates of protein, vitamin and mineral requirements for different people
What does EAR stand for?
Estimate average requirement
What are EARs?
Targets for the amount of energy the average person needs
What does BMR stand for?
Basal metabolic rate
What is a BMR?
The amount of energy required to just stay alive
What does PAL stand for?
Physical activity level
What are PALs?
The amount of energy required to complete any physical activities
What does RI stand for?
Reference intakes
What are RI’s?
The amount of key nutrients needed for maintain a healthy diet
What classes a food item a sugar free product?
Less than 0.5g sugar per 100g
What classes a food item a low fat item?
Less than 3g fat per 100g
What classes a food item as high fibre?
More than 6g per 100g
What age group grow the fastest?
Teenagers
For how many months are babies on milk only?
4-6 months
What term describes babies being trained to eat soft foods rather than just milk?
Weaning
True or False? Children can be more hungry during growth spurts
True
Why should teenagers follow healthy eating guidelines?
To create habits that last a lifetime
Decrease chances of future coronary hart disease (CHD), type 2 diabetes and osteoporosis
To keep a healthy weight
To support energy levels
At what age do girls typically begin growth spurts?
10 years
At what age do boys typically begin growth spurts?
12 years
Why do teenage girls need to increase their iron intakes?
Begin menstruating (begin their periods)
What nutrients do pregnant women need more of?
Vitamin D Vitamin B9 (folate) Calcium Iron Fibre Protein Vitamin C
What foods should pregnant women avoid?
Uncooked meats Uncooked vegetables Unpasteurised milk and milk products e.g. yoghurt and cheese raw eggs Soft and blue cheeses Pate Swordfish and shark
What nutrients do breastfeeding women need more of?
Protein
Calcium
Zinc
Vitamins
What must coeliacs avoid?
Gluten
What is gluten?
Protein found in wheat and wheat products
What foods should help people with iron deficiency anaemia?
Dark green leafy vegetables e.g. watercress and curly kale Iron fortified cereals or bread Brown rice Pulses and beans Nuts and seeds Meat, fish and tofu Eggs Dried fruit e.g. apricots, prunes and raisins
What is type 1 diabetes?
When the pancreas produces little, if any, insulin
What is insulin?
The hormone which controls blood sugar levels
What is type 2 diabetes?
When the pancreas produce too little insulin, or is slow to do so
What dietary advice should people with type 2 diabetes follow?
Eat regular meals Include carbohydrates in the diet Reduce saturated fat intake Reduce salt intake Try using artificial sweetners
What does CVD stand for?
Cardio vascular disease
What is CVD?
Term that describes any disease of the heart or blood vessels
What are the risk factors for developing CVD?
Overweight or obese
High blood pressure
High blood cholesterol
Lack of exercise
What dietary advice should people with CVD follow?
Low saturated fat Higher unsaturated fat High fibre No more than 6g salt daily Limit alcohol intake Avoid smoking
What does the term obesity mean?
Somebody who is very overweight
Carrying a lot of body fat
What are the four BMI categories?
Underweight
Healthy
Overweight
Obese
What does BMI stand for?
Body mass index
What causes obesity?
Energy intake being higher than energy output
What groups of people are at risk of vitamin D deficiency?
People who are housebound or are frail People on a poor diet People who keep covered up in sunlight Women who are pregnant or breastfeeding People with darker skin tones
What are the food allergens that must be labelled on foods?
Peanuts Nuts Eggs Milk Celery Mustard Crustaceans Molluscs Fish Sesame seeds Gluten Soybeans Lupin Sulpher dioxide
