Food And Nutrition For Good Health (mock Exam Cards Only)

Question 1

What is the eatwell guide

Answer 1

A model for healthy eating which shows the proportions and different types of foods and drinks we should consume to have a healthy, balanced diet

Question 2

Who does the eatwell guide not apply to

Answer 2

Children under 2 years of age

Question 3

Food provides ………. That the body needs to stay alive and work well. However no ……….. ………… provides all the nutrients required. It is essential to eat a …………. ….., with a range of foods from all 5 food groups, in the ………….. shown on the eatwell guide

Answer 3

• Nutrients
• single food
• balanced diet

-proportions

Question 4

Most of the food we eat are in the form of dishes or meals with more than one food group. Eg: stew and pizza, What are these called?

Answer 4

Composite meals (meal made up form foods from all range of food groups)

Question 5

When eating a composite meal what is it important to identify

Answer 5

How the ingredients with in the meal reflect the proportions of the eatwell guide

Question 6

How should the eatwell guide be used to maximise health and well being

Answer 6

When shopping for food, cooking at home, eating out and meal planning

Question 7

What is included in the fruit and vegetables food group

Answer 7

All fruit and vegetables: fresh, frozen, canned, dried and juiced varieties

Potatoes don’t count (starchy carbohydrate)

Question 8

How much from the fruit and vegetables food group should be consumed

Answer 8

At least 5 portions of a variety of fruit and vegetables a day. Eat plenty of

Question 9

What should you limit fruit juice intake to

Answer 9

150ml as intrinsic sugars are released to free sugars which can lead to tooth decay

Question 10

Tips to eat plenty of fruit and vegetables

Answer 10

Eat as many different types to get different nutrient values

Bulk out meals with vegetables eg: grated carrots

Keep fruit in your bag as a convenient snack

Question 11

What’s included in the starchy carbohydrate group

Answer 11

• bread
  -rice
  -potatoes
  -breakfast cereal
  -pasta
  -oats
  -couscous

Question 12

How much should you eat from the starchy carbohydrate food group

Answer 12

Eat plenty. Aim for a portion at every meal

Choose whole grain varieties or keep skins on potatoes for more fibre vitamins and minerals

Question 13

Tips on eating starchy carbohydrate

Answer 13

Base meals around starchy carbs

When serving starchy carbs avoid adding too much fat (eg butter in potatoes) or sauces (creamy pasta) as these contain lots of calories

Question 14

What’s included in the dairy and dairy alternatives food group

Answer 14

-milk
-cheese
-yoghurt
-fromage frais
-quark
-cream cheese

Creams not included as they’re high in saturated fat, they fit into foods to eat less often and in small amounts section

Question 15

How much dairy and dairy alternatives should you eat

Answer 15

Some dairy or dairy alternatives

Choose lower fat / sugar options

Question 16

Tips when eating dairy or dairy alternatives

Answer 16

Choose semi skimmed milk

Buy reduced fat cheese

Grate cheese instead of slicing to use less

Use low fat plain yoghurt as opposed to cream, crème fraiche or mayonnaise

Question 17

What’s included in protein food group

Answer 17

• meat poultry game

-white fish, oily fish and shell fish (fresh frozen canned)

-nuts

-eggs

-beans and other pulses

-vegetarian meat alternatives

Question 18

How much of protein food group should you eat

Answer 18

Eat some proteins

Eat at least two portions (2x 140g) of fish a week, one should be oily

Limit processed meats such as sausages and bacon.

Try reduce amounts of red or processed meats to 70g a day

Question 19

Tips when eating protein

Answer 19

Don’t add extra oils or fat when cooking

Choose leaner cuts of meat when buying

Watch out for meats and fish in pastry or batter as can be high in fat and or salt

80g portion of beans or pulses counts as 1 of your 5 a day

Question 20

What’s included in the oils and spreads food group

Answer 20

Unsaturated oils

Soft spreads made from unsaturated oils

Butter isn’t included as high in saturated fat, it’s included in foods to eat less often food group

Question 21

How much of oils and spreads

Answer 21

Use products sparingly as high in fat

Cutting down on these will help control your weight as they’re high in calories

Question 22

Tips when eating oils and spreads

Answer 22

Choose lower fat spreads and use sparingly

Check label and choose oils high in unsaturated fat and low in saturated fat

Question 23

What’s included in foods to eat less often and in small amounts group

Answer 23

Cakes, biscuits, chocolate, sweets, puddings, pastries, ice cream, jam, honey, crisps, sauces, butter, cream, mayonnaise

Question 24

How much of foods to be eaten less often and in small amounts

Answer 24

These aren’t required in the diet

If included should only be consumed infrequently and in small amounts

Most of us need to cut down on the amount of high fat, salt and sugar foods we eat and drink

Question 25

Tips when eating foods to be eaten less often and in small amounts

Answer 25

Use lower fat spreads instead of butter

Swap cakes and biscuits for a slice of malt loaf or a tea cake with low fat spread

Gradually reduce the amount of sugar added to drinks eg: tea and coffee and food eg: cereal

Question 26

What are the 5 groups in the eatwell guide

Answer 26

Potatoes, bread, rice, pasta and other starchy carbohydrates

Dairy and alternatives

Oils and spreads

Beans, pulses, fish, eggs, meats and other proteins

Fruit and vegetables

(Eat less often and in small amounts)

Question 27

Important diet and health advice is given outside of the eatwell guide, what is it

Answer 27

• check food labels
• choice and use of unsaturated oils
• fluid intake
• daily energy requirements for adults

Question 28

Explain the dietary advice to check food labels

Answer 28

Foods have a front of pack label that at a glance can be used to see if they have low, medium or high fat, sugar and salt. This makes it easier to make healthy choices by choosing foods with more greens and ambers and fewer reds

Question 29

Explain the dietary advice of choice and use of unsaturated oils

Answer 29

Unsaturated fats from plant sources are healthier than saturated fats. Therefore unsaturated oils help to reduce cholesterol, a risk factor of CVD. Unsaturated fats are also a valuable source of fat-soluble vitamins and essential fatty acids (omega 3 + 6) which offer a range of health benefits

Question 30

Explain the dietary advice of fluid intake

Answer 30

Water is essential for a healthy well balanced diet. Drink 6-8 glasses a day, to avoid dehydration

Avoid sugary drinks

Question 31

Explain the dietary advice of energy requirements

Answer 31

Daily energy requirements for men is 2500 kcal and for women 2000 kcal. Most in the UK consume more energy then needed. It’s important to keep daily energy needs in mind as even a small amount of extra kcals per day results in weight gain

Question 32

8 tips for eating well

Answer 32

• base meals on starchy foods
• eat lots of fruit and vegetables
• eat more fish, including one oily portion per week
• cut down on saturated fat and sugar
• eat less salt - no more than 6g a day
• get active and be a healthy weight
• don’t get thirsty
• don’t skip breakfast

Question 33

Why should you base your meals on starchy foods

Answer 33

Good source of energy

Have fewer calories than fat and as a main source of energy help maintain a healthy weight

Question 34

How can you base your meals on starchy foods

Answer 34

Eat more bread, rice, pasta and potatoes

Question 35

Why should you eat plenty of fruit and vegetables

Answer 35

The contain the antioxidant vitamin C which helps protect body against issues such as CVD and cancer

Question 36

How can you eat lots of fruit and vegetables

Answer 36

Have a smoothie made with fruit.

Have dried fruit as a snack

Add vegetables to pasta and pizza sauces

Question 37

Why should you eat more fish including and oily portion

Answer 37

Low in saturated fat and oily fish are rich in omega 3 fatty acids which reduce the risk of CVD

Question 38

How can you eat more fish and a oily portion

Answer 38

Choose from fresh, frozen or canned

Eg: fish chowder or tuna pasta bake

Question 39

Why should you cut down on saturated fat and sugar

Answer 39

Saturated fat increases blood cholesterol and risk of CVD. Too much sugar leads to dental caries

Question 40

How should you cut down on saturated fat and sugar

Answer 40

Avoid fried foods, crisps and takeaways

Don’t eat too many cakes, biscuits, fizzy drinks and sugar coated cereals

Question 41

Why should you eat less salt

Answer 41

It can raise blood pressure which increases the chance of CVD and having a stroke

Question 42

How should you eat less salt

Answer 42

Read food labels to cut down in salt and don’t add extra after cooking

Question 43

Why should you get active and get a healthy weight

Answer 43

Not a good idea to be over or under weight. Overweight can lead to increased risk of health issues like CVD, high blood pressure and diabetes

Question 44

How can you get active and get a healthy weight

Answer 44

More activity fitted into your daily life rather than hours in the gym

Eg: walk to school instead of a lift

Question 45

Why should you not get thirsty

Answer 45

Aim to drink 6-8 glasses of water or other fluids a day to prevent dehydration as it has many negative side effects

Question 46

How should you not get thirsty

Answer 46

Carry a bottle of water in your bag

Question 47

Why should you not skip breakfast

Answer 47

Breakfast provides energy we need to face the day, as well as some vitamins and minerals we need for good health

Question 48

How should you not skip breakfast

Answer 48

Whole grain cereal with fruit is a tasty nutritious breakfast