Dietary Disorders (Pgs 2-13) Flashcards
What is an unbalanced diet?
A diet which has too much or too little of a particular nutrient
What is a dietary disorder?
A health problem caused by an unbalanced diet
What is a lifestyle?
How we lead our lives ie. how much physical activity we engage in
What is modifiable in relation to this topic?
This describes risk factors that can be changed or altered
What is a risk factor?
Something that increases your risk of getting a disease
What is physical health?
This relates to the body and its functions
What is a diet?
The food we eat including fluids
What is a strategy?
A careful plan or method
What is mental health?
This relates to our emotional health
What should our meals be based on?
High fibre starchy foods
What should we eat more of (at least one portion a week)?
Fish (especially oily fish)
What should we eat lots of?
Fruit and vegetables
What shouldn’t we eat too much off?
Saturated fats and sugar
How much salt should we eat a day?
No more than 6g per day
What meal do we need to ensure we eat?
Breakfast
What is a benefit of high fibre foods?
They keep you fuller for longer
How much of our diet should be made up of high fibre foods?
Over 1/2
What are some examples of high fibre starchy carbohydrates?
Potatoes, bread, rice, pasta and cereals
What are the two main types of fat?
Saturated and unsaturated
Why is saturated fat not good?
It increases the amount of cholesterol in blood which increases the risk of heart disease
Where is saturated fat found?
Fatty cuts of meat, sausages, butter and cream pies
Where are unsaturated fats found?
Vegetable oils, oily fish and avacados
What are sugary foods and drinks high in?
Energy
What does sugar contribute to?
Weight gain and tooth decay
What are some common dietary disorders in the UK?
Obesity, rickets, anaemia, tooth decay, type two diabetes and coronary heart disease (chd)
What are some dietary risk factors?
Obesity, consuming to much fat, salt and sugar and consuming too little fibre
What are some lifestyle risk factors?
Smoking, vaping, lack of excercise, stress, alcohol and lack of exposure to sunlight
What are some non-modifiable risk factors of cvd?
Getting old, being male and genetic factors
How have obesity rates changed in the last few years?
They have increased significantly
What is the Basal Metabolic Rate?
1500kcals
When is energy balance even?
When the amount of calories consumed and burnt is even
What happens when we burn more calories than we consume?
We lose weight
What happens when we consume more calories than we burn?
We gain weight
What are some physical health problems obesity can lead to?
High blood pressure, respiratory problems, type two diabetes, lack of mobility, chd
What are some mental health issues obesity can lead to?
Anxiety, low self esteem, poor body image, stress
How can we avoid obesity?
Move more, eat less
What is it called when you eat mindlessly?
Grazing
How long should an adolescent be exercising for each day?
60 minutes
What does a healthy diet involve?
Including all food groups, especially high fibre foods
What do we need fat for?
To help stay warm, provide energy and assist with the absorption of vitamins A, D and E
What is total fat?
Any type of fat
What is saturated fat?
Unhealthy fats that increase cholesterol levels
What do monounsaturated and polyunsaturated fats do?
Help maintain cholesterol levels
What is cholesterol?
A fat like substance present in all of the body’s cells. It makes hormones and assists with digestion, high cholesterol levels can lead to heat disease and other problems
What can eating too much sugar lead to?
Obesity, chd, some cancers and type 2 diabetes
What is the recommended amount of free sugars per day for teenagers?
30g/7 sugar cubes
Where are intrinsic sugars found?
In whole foods - fruits, grains and dairy.
What is the benefit of intrinsic sugars?
They release their energy slowly and have nutrients that support good health
Where are free sugars found?
Table sugars, syrups, fruit juices, smoothies and honey
What do free sugars lead to
Weight gain and tooth decay
What is cardiovascular disease?
An umbrella term for illnesses that affect the heart and circulation
When does CVD occur?
When the coronary arteries are blocked or narrowed
When does a stroke occur?
When the artery to the brain is blocked
When does a heart attack occur?
When the arteries to the heat are blocked
Why is eating too much saturated fat a risk?
It increases cholesterol levels and the risk of chd
What is the risk of eating to much salt?
It increases blood pressure which puts a strain on the heart and it increases the risk of chd
What is the risk of consuming too much alcohol?
It damages heart muscle putting strain on the blood vessels increasing blood pressure
Why is smoking a risk?
It reduces the amount of oxygen reaching the heart due to carbon monoxide. This makes the blood more likely to clot. It also damages the artery lining and the nicotine increases blood pressure and adrenaline
Why is lack of physical activity a risk factor?
The heart muscle doesn’t function properly and excercise reduces blood pressure
Why is the Mediterranean diet good?
Studies show that people on this diet have a 30% lower risk of heart attacks and strokes
What does the Mediterranean diet contain?
More sunlight, fruit and veg, whole grain foods, nuts, pulses and seeds and oily fish. Less red meat, dairy, alcohol. More sunlight means more vitamin D
What is a benefit of omega 3?
It decreases the likelihood of blood clots
What are some benefits of fruit and veg?
They are low in fat and calories and contain vitamin D. They reduce cholesterol levels and lower the risk of cvd. They also have very helpful antioxidants.
Why are whole grain foods good?
They are rich in fibre and reduce strain on the heart
Why is olive oil good for you?
It provides monounsaturated fats.
