Food and Nutrition for Good Health

Question 1

What does the Eatwell Guide do?

Answer 1

It shows the different types of foods and drinks we should consume, and in what proportions, in order to have a healthy, balanced diet.

Question 2

What are the nutrients provided by the following food groups:

• Fruits and Vegetables
• Potatoes, bread, rice, pulses and other starchy carbohydrates
• Dairy and Dairy Alternatives
• Beans, pulses, fish, eggs, meat and other proteins
• Oils and spreads
• Foods to eat less often and in small amounts

Answer 2

• Fruits and Vegetables = Vitamins and Minerals
• Potatoes, bread, rice, pulses and other starchy carbohydrates = Carbohydrates
• Dairy and Dairy Alternatives = Calcium, protein and fat
• Beans, pulses, fish, eggs, meat and other proteins = Protein, fat and vitamins
• Oils and spreads = Fat
• Foods to eat less often and in small amounts = Fat and sugar

Question 3

What counts as one portion of fruit and vegetables?

Answer 3

• 150ml orange juice
• 1 piece of fruit eg. banana, apple, pear
• 3 tablespoons of vegetables

Question 4

What are the 8 tips for eating well?

Answer 4

1. Base your meals on starchy foods
   - high in fibre and low in calories
   - create a feeling of fullness
   - helps with weight management
2. Eat lots of fruit and vegetables
   - contains antioxidant vitamins which boost the immune system
   - contains Vitamin C which is important for the healing of wounds
   - contains Vitamin B for the release of energy from the food we eat
3. Eat more fish, including one portion of oily fish per week
   - helps to reduce the build up of cholesterol in the blood
   - source of Vitamin D to help with the absorption of calcium
   - helps against prostate cancer, age-related vision loss and dementia
4. Cut down on saturated fat and sugar
   - prevent obesity
   - reduce risk of CHD, diabetes and cancer
5. Eat less salt (no more than 6g a day)
   - reduce risk of blood pressure (hypertension) and CHD
6. Get active and try to maintain a healthy weight
   - burn calories
   - healthier bones and joints
7. Drink plenty of water
   - maintain hydration levels
   - maintain bod temperature
   - important for chemical reactions in the body
8. Do not skip breakfast
   - reduces snacking on unhealthy foods
   - promotes concentration
   - provides energy after long periods without food

Question 5

How many glasses of fluid does the Eatwell Guide recommend us to drink a day?

Answer 5

6-8 glasses or 2 litres

Question 6

How many portions of fruit and vegetables does the Eatwell Guide recommend we eat a day?

Answer 6

5 portions

Question 7

What does the traffic light labelling help to indicate on the Eatwell Guide?

Answer 7

It highlights the amount of the four key nutrients (saturated fat, fat, salt and sugar) are within the food item using colours.

Red- high levels
Amber- medium levels
Green- low levels

This is good as it allows those who are in a rush to quickly look at the colours without having to check the ingredients list. Quick and effective.

Question 8

How much carbohydrates does the Eatwell Guide recommend that we eat?

Answer 8

1/3 of our plate should consist of carbohydrates.