Dietary Disorders Year 10 Pages 2-13 Only Flashcards
Whatâs an unbalanced diet
A diet which has too much or too little of a particular nutrient
Whats a Dietary disorder
A health problem which is caused by having an unbalanced diet
Whatâs lifestyle
How we lead our lives e.g how much physical activity we engage in
What does unmodifiable mean
This describes risk factors that cannot be changed or altered
Whatâs a risk factor
Something that increases your chances of getting a disease
Physical health
This related to the body and its functioning
What is a diet
The food that we eat including fluids
Whatâs a strategy
A careful plan or method
Whatâs your mental health
This related to our emotional health
What are the eight rules for avoiding dietary disorders
- Base diet on high fiber starchy foods
- Eat lots of fruit + veg
- Eat less saturated fat and sugar
- Eat more fish - have 1 portion of oily fish a week
- Eat less salt / no more than 6g a day
- Get active and try to be a healthier weight
- Drink plenty water
- Donât skip breakfast
How much of your diet should be starchy carbohydrates
Over 1/2
What are some food examples of starchy carbohydrates
Potatoes, Bread, rice, pasta , cereals
What do foods with higher fibre do
Make you feel fuller for longer
What are the two main types of fat
Saturated
Unsaturated
What does too much saturated fat do to you
It increases the amount of cholesterol in the blood, which increases your risk of developing heart disease
Food examples of saturated fat
Fatty cuts of meat
Sausages
Butter
Cream
Pies
Give two examples of unsaturated fat
Vegetable oil +spreads
Oily fish
Avocados
Sugary foods and drinks are usually high inâŚ.. itâs measured inâŚ..
Energy (kilojoules or calories)
An unbalanced diet can lead to
Dietary disorders
What the most common dietary disorders in the uk
Tooth decay
Obesity
Type two diabetes
Anaemia
Rickets
Coronary heart disease
What are some dietary factors
Consuming to much fat - obesity
Consuming to much saturated fat -CHD and obesity
Consuming to little fiber
Consuming to much salt
What are some lifestyle factors
Smoking + vaping
Lack of exercise
Having a stressful job
To much alcohol
Lack of sunlight
Are factors that are non modifiable
Getting old
Being male
Genetic factors
Family history
How is obesity defined
Excessive fat accumulated that may impact health
BMR meaning
Basal
Metabolic
Rate
When energy input and output are equal then the energy balance is..
Even
If you consume more calories then you need you will most likely
Put on weight
What are some physical health issues caused by /come with obesity
High blood pressure
Type 2 diabetes
CHD
Lack of mobility
What are some Mental health issues that come with obesity
Anxiety
Low self esteem/ confidence
Poor body image
Stress
Portion control x2
Beware of how much you eat, âgrazingâ is eating mindlessly
Portion size helps to restrict calorie intake so less likely to gain weight
Recommended amount if moderate physical activity for an adolescent
60 mins a day
A small amount of fat in our diets helps us to
Stay warm
Provides energy
Absorbs vitamins A,D, and E
Total fat
This includes any type of fat, healthy or unhealthy. If we eat more fat than our body needs the excess is turned into body fat leading to obesity
Saturated fat
Unhealthy fats which can increase levels of cholesterol in the blood which can increase the risk of âŚ
Mono saturated fat and poly saturated fat
Are healthy fats which can help to maintain the levels of cholesterol in the blood
Cholesterol
Cholesterol is a waxy, fat-like substance found in the body and certain foods. Itâs essential for making cell membranes, hormones, and vitamin D. However, too much cholesterol can lead to heart disease.
Recommended maximum amount of sugar for a teenager a day
7 cubes or 30g of sugar a day
Intrinsic sugars
Intrinsic sugars are naturally found in whole foods. They are present in fruits, vegetables, grains, and dairy. These sugars digest slowly and release energy gradually. Intrinsic sugars come with nutrients that support good health.
Free sugars
Free sugars are added to foods and drinks during processing. They include table sugar, syrups, and honey. Free sugars are also found in fruit juices and smoothies. These sugars can lead to weight gain and tooth decay.
Why do nutritionists advise only 1 drink of juice/ smoothie a day?
This advice is given bc fruit juice + smoothies have free sugars . Which lead to obesity and tooth decay . Eating whole,e fruit and veg is way better as it got intrinsic sugars that are absorbed slowly
Cardiovascular disease is an umbrella term for
Illnesses that affect the heart and circulation
How do cardiovascular diseases occcur
When one or more of the coronary arteries is narrowed or blocked with fatty deposits . It can often be prevented
What does the build of cholesterol in the heart do
It reduces blood supply to the heart forcing the heart to work much harder to pump blood around the body. If the arteries become totally blocked, blood cannot flow into the heart which can result in a heart attack
What are risk factors of cardiovascular disease (non modifiable)
Being male
Getting older
Family history
What are the two cardiovascular diseases
Stroke and CHD
Eating to much saturated fat
-Increased cholesterol levels
-high cholesterol levels increase the risk of coronary heart disease
Eating too much salt
Increased blood pressure
Strain on the blood vessels
Causes damage which makes ur harder to pump blood
Increases risk of CHD
Eating to much alcohol
Damages hear muscle causing abnormal heart rhythms increased blood pressure
High in calories
Increases risk of CHD
Smoking
Risk of CHD
reduces amount of oxygen reaching the heart
Makes blood more likely to clot
Reduces flow to the heart ,Increasing the risk of a heart attack
Damages the lining of the artery walls caused build up of fatty deposits
nicotine causes the body to produce adrenaline which increases blood pressure
Lack of physical activity
Exercise reduces blood pressure
Reduces the risk of CHD
Inactivity causes obesity which causes CHD
Studies have shown that the Mediterranean diet have a âŚ.. lower risk of heart desease and stroke
30%
Traditionally people with a Mediterranean diet eat more
Fruit and veg
Whole grain breads
cereals
pulses
seeds
fish
Traditional people in Mediterranean eat less
Saturated fat from red meat and dairy
Less alcohol consumption
Why is oily fish good for you
It contains a special type of unsaturated fat called omega 3 which reduced the likelihood of a blood clot developing in an artery
Why r Fruit and vegetables good for u
They are naturally low in fat and calories and contain antioxidant vitamins such as vitamin D which reduces the risk of CVD. They also contain a type of fibre which reduces levels of cholesterol in the blood.
Why are whole grain food good for you
These foods are rich in fibre which fills up and reduces snacking and therefore obesity. This reduces the strain put on the heart when pumping blood around the body
Why is olive oil good for you
Provides mono saturated fat which is thought to reduce the risk of CHD
Is whole milk or semi skimmed better
Skimmed milk has is lower in fat and calories and way higher in calcium but research shows that fat in diary may not be the issue in terms of heart health. Drinking skimmed milk could mean youâre missing out on fat-soluble nutrients like vitamin A and E.
