FN: Diet and Good Health Flashcards
Name the 7 main reasons why people become vegetarian
1) Ethical Beliefs
2) Religious Beliefs
3) Medical Reasons
4) Cost
5) Influenced
6) Dislike the taste/texture
7) Environmental Concerns
What are the 3 types of vegetarian and describe them
1) Ovo Lacto- eats eggs milk and cheese
2) Lacto- Eats milk products but not eggs
3) Vegans- Eat nothing that has anything to do with an animal
What are the main nutrients that a vegetarian might lack
1) Iron
2) Selenium
3) Vitamin B12
4) Omega-3
PAL - physical activity level
The number of energy the body uses to fuel physical activity
DRV - Dietary reference values
Estimate of the nutritional requirements of a healthy population
Ri - Reference intake
Benchmarks for the amount of energy and key nutrients that need to be taken on a daily basis
BMR - Basic metabolic rate
Decreases with age due to reduction in muscle mass
Nutritional needs for toddlers
- Small and frequent meals
- 300ml milk a day for calcium and retinol
- Eat a variety of foods for fussiness
Nutritional needs for children
- Extra demand for energy
- Protein - growth and repair
- Carbs + fat - provide energy
- Calcium and vitamin d - Healthy teeth and bone development
Nutritional needs for teenagers
- Protein - growth and repair
- Iron and vitamin C - Especially girls who lose iron during menstruation
- Calcium and VItamin D - important so the skeleton reaches peak size and bone density
Nutritional needs for early/middle adulthood
- Iron for women due to menstruation
- Calcium and Vitamin D - reduce bone diseases (women can quickly lose bone strength after the menopause)
- Pregnant women should eat 200 more calories a day and consume more folic acid to reduce spina bifida
Nutritional needs for the elderly
- Less energy needed
- Sense of smell and taste change so recipes should be adapted to make food more interesting
- Calcium and Vit D - Stop bones becoming weak and brittle, reducing the risk of developing bone disease
- Vitamin B12 - Keep brain healthy and reduce risk of memory loss
- Fibre - Prevent constipation as digestive track weakens
- Vitamin A - Maintain good eyesight