Dietary Disorders

Question 1

what are the 8 tips for eating well

Answer 1

Base your meals on higher fibre starchy foods
Eat lots of fruit and vegetables
Eat more fish - include a portion of oily fish once a week
Cut down on saturated fat and sugar
Try to eat less salt - no more than 6g a day
Get active and try to be a healthy weight
Drink plenty of water
Don’t skip breakfast

Question 2

what is energy balance

Answer 2

when our energy balance is even, our energy input and our energy output are equal. This is important as when we ‘burn off’ all the calories we consume our weight is likely to remain the same. However, if we consume more calories than we can ‘burn off’ we are likely to gain weight

Question 3

4 physical health problems associated with being overweight/obese

Answer 3

Type 2 diabetes
Joint problems
Heart conditions
Stroke

Question 4

4 mental health problems associated with being overweight/obese

Answer 4

Anxiety
Depression
Low self esteem
Relationship problems

Question 5

4 ways to reduce the risk of obesity

Answer 5

Follow a healthy diet
Keep our energy balance even
Portion control
Exercise more

Question 6

how much should an adolescent exercise per day

Answer 6

60 minutes

Question 7

what conditions can eating too much sugar lead to

Answer 7

obesity, heart disease, some cancers and type 2 diabetes

Question 8

what is the maximum amount of free sugar a teenager should have per day

Answer 8

7 cubes / 30g

Question 9

what are the 2 types of sugar

Answer 9

Intrinsic & free sugars

Question 10

what are intrinsic sugars

Answer 10

found in intact/whole fruit and vegetables. Contained inside the cell walls and doesn’t impact on dental health or overweight/obesity

Question 11

what are free sugars

Answer 11

found in sweets, cakes, frosted breakfast cereals and fruit juices/smoothies. They cause tooth decay and contribute to obesity

Question 12

how does cardiovascular disease occur

Answer 12

when one or more of the coronary arteries is narrowed or blocked with fatty deposits / cholesterol

Question 13

3 non-modifiable risk factors for CVD

Answer 13

gender - being male
getting older
family history

Question 14

5 modifiable risk factors for CVD

Answer 14

Eating too much saturated fat
Eating too much salt
Consuming too much alcohol
Smoking
Lack of physical activity

Question 15

What foods make up the Mediterranean diet

Answer 15

More fruit and vegetables
Whole grain bread and cereals
Nuts, pulses and seeds
Fish
Less saturated fat from red meat + dairy
Moderate alcohol consumption
High levels of sunshine, more oily fish and therefore more vitamin D

Question 16

why does oily fish reduce the risk of heart disease

Answer 16

it contains a special type of unsaturated fat called omega 3 which reduces the likelihood of a blood clot developing in an artery

Question 17

why do fruit and vegetables reduce the risk of heart disease

Answer 17

they are naturally low in fat/calories and contain antioxidant vitamins which reduce the risk of CVD. They also contain a type of fibre which reduces the levels of cholesterol in blood

Question 18

why do whole grain foods reduce the risk of heart disease

Answer 18

these foods fill us up and reduce snacking and therefore reduce the risk of obesity. This reduces the strain put on the heart

Question 19

why does olive oil reduce the risk of heart disease

Answer 19

it provided monounsaturated fat which is thought to reduce the risk of CVD

Question 20

what is peak bone mass

Answer 20

when bone is at its strongest

Question 21

how can you increase peak bone mass

Answer 21

eating enough vitamin D + calcium and taking regular weight-bearing activity e.g running, dancing, hockey

Also limit alcohol intake and avoid smoking

Question 22

what is diabetes

Answer 22

a condition where the amount of sugar in the blood is too high for too long

Question 23

what controls blood glucose levels and where is it made

Answer 23

insulin which is produced by the pancreas

Question 24

what is type 1 diabetes

Answer 24

occurs when the body isn’t able to produce any insulin. It is managed by insulin injections; more likely in people under 40

Question 25

what is type 2 diabetes

Answer 25

occurs when the body produces some insulin but not enough. It is controlled by diet or diet + insulin tablets/injections. Unlike type 1, it often occurs in people over 40

Question 26

what is coeliac disease

Answer 26

a condition that occurs when the body reacts to a protein called gluten. When the body can’t tolerate gluten it means that the villi in the small intestine are not formed properly. This means the individual isn’t able to absorb nutrients properly

Question 27

where is gluten found

Answer 27

wheat, barley, oats and rye

Question 28

4 symptoms of coeliac disease

Answer 28

Nausea
Tiredness
Constipation
Reduced growth in children

Question 29

8 gluten free foods

Answer 29

rice
nuts
potatoes
corn
pulses
meat, fish and poultry
fruit and vegetables
gluten-free pasta, bread etc