Dietary Disorders Flashcards
what are the 8 tips for eating well
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
what is energy balance
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
4 physical health problems associated with being overweight/obese
Type 2 diabetes
Joint problems
Heart conditions
Stroke
4 mental health problems associated with being overweight/obese
Anxiety
Depression
Low self esteem
Relationship problems
4 ways to reduce the risk of obesity
Follow a healthy diet
Keep our energy balance even
Portion control
Exercise more
how much should an adolescent exercise per day
60 minutes
what conditions can eating too much sugar lead to
obesity, heart disease, some cancers and type 2 diabetes
what is the maximum amount of free sugar a teenager should have per day
7 cubes / 30g
what are the 2 types of sugar
Intrinsic & free sugars
what are intrinsic sugars
found in intact/whole fruit and vegetables. Contained inside the cell walls and doesn’t impact on dental health or overweight/obesity
what are free sugars
found in sweets, cakes, frosted breakfast cereals and fruit juices/smoothies. They cause tooth decay and contribute to obesity
how does cardiovascular disease occur
when one or more of the coronary arteries is narrowed or blocked with fatty deposits / cholesterol
3 non-modifiable risk factors for CVD
gender - being male
getting older
family history
5 modifiable risk factors for CVD
Eating too much saturated fat
Eating too much salt
Consuming too much alcohol
Smoking
Lack of physical activity
What foods make up the Mediterranean diet
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
why does oily fish reduce the risk of heart disease
it contains a special type of unsaturated fat called omega 3 which reduces the likelihood of a blood clot developing in an artery
why do fruit and vegetables reduce the risk of heart disease
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
why do whole grain foods reduce the risk of heart disease
these foods fill us up and reduce snacking and therefore reduce the risk of obesity. This reduces the strain put on the heart
why does olive oil reduce the risk of heart disease
it provided monounsaturated fat which is thought to reduce the risk of CVD
what is peak bone mass
when bone is at its strongest
how can you increase peak bone mass
eating enough vitamin D + calcium and taking regular weight-bearing activity e.g running, dancing, hockey
Also limit alcohol intake and avoid smoking
what is diabetes
a condition where the amount of sugar in the blood is too high for too long
what controls blood glucose levels and where is it made
insulin which is produced by the pancreas
what is type 1 diabetes
occurs when the body isn’t able to produce any insulin. It is managed by insulin injections; more likely in people under 40
what is type 2 diabetes
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
what is coeliac disease
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
where is gluten found
wheat, barley, oats and rye
4 symptoms of coeliac disease
Nausea
Tiredness
Constipation
Reduced growth in children
8 gluten free foods
rice
nuts
potatoes
corn
pulses
meat, fish and poultry
fruit and vegetables
gluten-free pasta, bread etc
