Dietary Goals

Question 1

What are the 8 dietary goals?

Answer 1

1. Base your meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fats
5. Eat less sugar
6. Eat less salt
7. Drink enough water
8. Don’t skip breakfast

Question 2

What report determined the dietary goals?

Answer 2

The 1991 COMA report

Question 3

What does the eatwell guide say?

Answer 3

1/3 fruit and veg
1/3 starchy foods
1/6 dairy
1/6 protein rich foods
Tiny amount of sugary/fatty foods

Question 4

Why should we eat more starchy foods?

Answer 4

They contain fibre (choose wholegrain) and can make you feel fuller for longer

Question 5

How can we eat more starchy foods?

Answer 5

Eat foods such as:
Potatoes
Cereals
Pasta
Rice
Bread

Question 6

What does a grain contain?

Answer 6

Outer husk
Endosperm
Germ

Question 7

What is an unrefined grain?

Answer 7

Wholegrain / Wholemeal

Question 8

Why should we eat lots of fruit and vegetables?

Answer 8

They have lots of ACE vitamins which are antioxidants and help prevent cancers and CHD

Question 9

What is the red/purple pigment in fruit?

Answer 9

Anthocyanin

Question 10

What are orange pigments in fruit called?

Answer 10

Carotenoids

Question 11

What are green pigments called in fruit?

Answer 11

Chlorophyll

Question 12

Why should we eat more fish?

Answer 12

It is a good source of protein and contains many vitamins and minerals

Question 13

How much fish should we eat a week and why?

Answer 13

2 portions of fish a week - one portion being oily fish
Oily fish is high omega-3 fats which help prevent heart disease and helps communication in the brain

Question 14

Why should we cut down on saturated fats?

Answer 14

They can increase the amount of cholesterol in the blood which clogs the arteries and increases risk of heart disease

Question 15

Why should we eat less sugar?

Answer 15

Eating sugar increases our insulin levels and the more times we do this, it increases our chance of diabetes

Question 16

How can we reduce our sugar intake?

Answer 16

Reduce fizzy drink consumption and sweets and eat fruits with natural sugar

Question 17

Why should we eat less salt?

Answer 17

3/4 salt we eat is already in foods we eat such as cereals, soups and sauces and eating too much salt can increase blood pressure which increases our chance of stroke or heart disease

Question 18

How much water should we aim to drink?

Answer 18

2L a day

Question 19

Why should we not skip breakfast?

Answer 19

It makes you eat more food later, causing you to overeat

Question 20

How can we eat less fat?

Answer 20

Reduce saturated fat
Avoid frying foods
Read labels and eat low fat products
Trim visible fat from meat
Eat white meat and fish instead of red meat
Reduced fat/unsaturated spreads

Question 21

How can we eat less salt?

Answer 21

Drink more water
Stick to fresh foods - less processed
Use herbs and spices
Use salt alternatives (Lo-salt)
Check labels

Question 22

How can we eat more fibre?

Answer 22

Eat wholegrain foods - cereals and bread…
Eat lots of fruit and veg - sweetcorn is good
Increase consumption of pulses
Keep skin on for fruit and veg