Dietry Disorders Flashcards
A diet which has too much or too little of a particular nutrient
Unbalanced diet
A health problem which is caused by having an unbalanced diet
Dietary disorder
How we lead our lives
Lifestyle
This describes risk factors that can be changed or altered
Modifiable
This describes risk factors that cannot be changed or altered
Non-modifiable
Something that increases your chances of getting a disease
Risk factor
This relates to the body and it’s functioning
Physical health
The food we eat
Diet
A careful plan or method
Strategy
This relates to our emotional health
Mental health
First way of avoiding the risks of dietary disorders
Base meals on starchy foods e.g. Whole meal bread, pasta, brown rice
Second way of avoiding the risks of dietary disorders
Eat lots of fruit and vegetables
Third way of avoiding the risks of dietary disorders
Eat more oily fish. Aim for at least two portions a week
Fourth way of avoiding the risks of dietary disorders
Cut down on saturated fat and sugar
Fifth way of avoiding the risks of dietary disorders
Eat less salt. Adults should consume 6 grams a day, children should have less.
Sixth way of avoiding the risks of dietary disorders
Get active and be a healthy weight!
Seventh way of avoiding the risks of dietary disorders
Don’t get thirsty
Eighth (and final) way of avoiding the risks of dietary disorders
Don’t skip breakfast
Define energy balance.
It’s when energy input and energy output is even. I.e. When we burn off all the calories we consume.
Define obesity.
A person who is very overweight
Physical health issues related to obesity
Diabetes, Coronary Heart Disease (CHD), high blood pressure, respiratory problems
Mental health issues related to obesity
Anxiety, depression, loss of confidence/self esteem, relationship problems
How can we avoid obesity?
Follow a healthy diet (e.g. Eatwell Plate), keep energy balance even, control food portions, exercise more
Swap tayto crisps with…
Walkers baked crisps
Swap full fat cheddar cheese with…
Low fat cheddar cheese
Swap butter with…
Low fat spread
Swap whole milk with…
Semi skimmed milk
Swap coco pops with…
Weetabix
Swap flavoured water with…
Ballygowan water (500ml bottles)
What is bad about sugar?
If you eat too much sugar, the extra calories can turn into stored fat in the body, which can lead to obesity. It can also cause tooth decay.
Recommended maximum sugar for teens?
7 cubes (30g)
Which foods is sugar found naturally in?
Intrinsic sugar is found in fruit and veg, and has minimal impact on obesity or tooth decay.
How much sugar is in a 500ml bottle of coke?
10 1/2 cubes
How much sugar is in volvic flavoured water?
16 1/2 cubes
How much sugar is in red bull?
5 1/2 cubes
How much sugar is in Ben and jerrys?
28 cubes
How much sugar is in McDonald’s large strawberry milkshake?
16 cubes
How much sugar is in galaxy bar?
14 cubes
Why should we aim for a ratio of 3:2(veg to fruit)?
Because fruit can contain lots of intrinsic sugar, especially if it’s a juice.
What is Coronary Heart Disease?
CHD is when one or more coronary arteries are narrowed or blocked by fatty deposits.
What happens when the arteries are blocked?
The heart has to work harder to pump blood, if it becomes completely blocked it can lead to a heart attack.
What happens when an artery to the brain is blocked?
Stroke
What are non-modifiable risk factors for CHD?
Genetics, family history, being male, getting older
What are modifiable risk factors for CHD?
Eating too much saturated fat (cholesterol), eating too much salt (high blood pressure), consuming too much alcohol (high blood pressure, obesity), smoking(nicotine, adrenalin), lack of physical activity (obesity, high blood pressure)
What makes up the Mediterranean diet?
Fruit and veg, whole grain breads and cereals, nuts, pulses, seeds, (oily) fish
Why does oily fish reduce the risk of heart disease?
Because it contains omega 3 which lowers cholesterol.
Why do fruit and veg reduce the risk of heart disease?
They are low in fat and calories, contain antioxidant vitamins (A,C,E) and NSP which lowers cholesterol.
Why do wholegrain foods reduce the risk of heart disease?
They fill us up and reduce snacking and therefore obesity.
Why does olive oil reduce the risk of heart disease?
Provides monounsaturated fat which reduces CHD.
Why is it important to consume enough calcium especially in childhood and adolescence?
Because during these stages calcium is added to the bone strengthening it.
What is peak bone mass, and when does it happen?
PBM is when our bones are at their strongest. It happens at 18 for girls and 20 for boys.
How can we increase bone mass?
By ensuring adequate intakes of vitamin D and calcium, exercising, limiting alcohol and avoiding smoking
What are non dairy foods that contain calcium
Sardines and white bread
Why is vitamin D important for healthy bones?
It helps build strong bones and absorb calcium.
Dairy sources of vitamin D
Cheese, yoghurt, milk, oily fish
Vitamin D is made under the … when it’s exposed to …
Skin
Sunlight
What’s osteoporosis
Brittle bone disease is a condition that weakens your bones, and makes them more susceptible to fracturing.
When does diabetes type 1 occur?
When the body can’t produce any insulin. It’s managed by insulin injections and is more likely more likely to develop in people before they’re 40
When does type 2 diabetes occur?
When the body doesn’t produce enough insulin, it’s controlled by diet. It often occurs in people over 40
4 reasons type 2 diabetes is becoming more comon
1) our lifestyles are sedentary, which makes people obese, and obesity is linked to diabetes
2) more people are drinking alcohol which contributes to diabetes
3) people are aware of the symptoms and are getting diagnosed
What will a dietitian tell someone with diabetes?
1) have a balanced diet
2) have a diet low in fat
3) have a diet low in salt and sugar (found in sweets and cakes)
4) include plenty of fruit of veg in your diet
5) avoid non-milk extrinsic sugars
What’s coeliac disease?
It’s when the body can’t tolerate gluten, which means the villi in the small intestine are not formed properly. As a result of this, an individual can’t absorb nutrients properly.
Where is gluten found?
In bread, breakfast cereals, soup, sausages and gravy
Symptoms of coeliac disease
Nausea
Tiredness
Constipation
Reduced growth
Gluten free foods
Rice Potatoes Corn Meat, fish and poultry Fruit and veg Gluten free pasta, bread etc.
