Food And Nutrition For Good Health (mock Exam Cards Only) Flashcards
What is the eatwell guide
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
Who does the eatwell guide not apply to
Children under 2 years of age
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
- Nutrients
- single food
- balanced diet
-proportions
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?
Composite meals (meal made up form foods from all range of food groups)
When eating a composite meal what is it important to identify
How the ingredients with in the meal reflect the proportions of the eatwell guide
How should the eatwell guide be used to maximise health and well being
When shopping for food, cooking at home, eating out and meal planning
What is included in the fruit and vegetables food group
All fruit and vegetables: fresh, frozen, canned, dried and juiced varieties
Potatoes don’t count (starchy carbohydrate)
How much from the fruit and vegetables food group should be consumed
At least 5 portions of a variety of fruit and vegetables a day. Eat plenty of
What should you limit fruit juice intake to
150ml as intrinsic sugars are released to free sugars which can lead to tooth decay
Tips to eat plenty of fruit and vegetables
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
What’s included in the starchy carbohydrate group
- bread
-rice
-potatoes
-breakfast cereal
-pasta
-oats
-couscous
How much should you eat from the starchy carbohydrate food group
Eat plenty. Aim for a portion at every meal
Choose whole grain varieties or keep skins on potatoes for more fibre vitamins and minerals
Tips on eating starchy carbohydrate
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
What’s included in the dairy and dairy alternatives food group
-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
How much dairy and dairy alternatives should you eat
Some dairy or dairy alternatives
Choose lower fat / sugar options
Tips when eating dairy or dairy alternatives
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
What’s included in protein food group
- meat poultry game
-white fish, oily fish and shell fish (fresh frozen canned)
-nuts
-eggs
-beans and other pulses
-vegetarian meat alternatives
How much of protein food group should you eat
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
Tips when eating protein
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
What’s included in the oils and spreads food group
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
How much of oils and spreads
Use products sparingly as high in fat
Cutting down on these will help control your weight as they’re high in calories
Tips when eating oils and spreads
Choose lower fat spreads and use sparingly
Check label and choose oils high in unsaturated fat and low in saturated fat
What’s included in foods to eat less often and in small amounts group
Cakes, biscuits, chocolate, sweets, puddings, pastries, ice cream, jam, honey, crisps, sauces, butter, cream, mayonnaise
How much of foods to be eaten less often and in small amounts
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
Tips when eating foods to be eaten less often and in small amounts
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
What are the 5 groups in the eatwell guide
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)
Important diet and health advice is given outside of the eatwell guide, what is it
- check food labels
- choice and use of unsaturated oils
- fluid intake
- daily energy requirements for adults
Explain the dietary advice to check food labels
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
Explain the dietary advice of choice and use of unsaturated oils
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
Explain the dietary advice of fluid intake
Water is essential for a healthy well balanced diet. Drink 6-8 glasses a day, to avoid dehydration
Avoid sugary drinks
Explain the dietary advice of energy requirements
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
8 tips for eating well
- 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
Why should you base your meals on starchy foods
Good source of energy
Have fewer calories than fat and as a main source of energy help maintain a healthy weight
How can you base your meals on starchy foods
Eat more bread, rice, pasta and potatoes
Why should you eat plenty of fruit and vegetables
The contain the antioxidant vitamin C which helps protect body against issues such as CVD and cancer
How can you eat lots of fruit and vegetables
Have a smoothie made with fruit.
Have dried fruit as a snack
Add vegetables to pasta and pizza sauces
Why should you eat more fish including and oily portion
Low in saturated fat and oily fish are rich in omega 3 fatty acids which reduce the risk of CVD
How can you eat more fish and a oily portion
Choose from fresh, frozen or canned
Eg: fish chowder or tuna pasta bake
Why should you cut down on saturated fat and sugar
Saturated fat increases blood cholesterol and risk of CVD. Too much sugar leads to dental caries
How should you cut down on saturated fat and sugar
Avoid fried foods, crisps and takeaways
Don’t eat too many cakes, biscuits, fizzy drinks and sugar coated cereals
Why should you eat less salt
It can raise blood pressure which increases the chance of CVD and having a stroke
How should you eat less salt
Read food labels to cut down in salt and don’t add extra after cooking
Why should you get active and get a healthy weight
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
How can you get active and get a healthy weight
More activity fitted into your daily life rather than hours in the gym
Eg: walk to school instead of a lift
Why should you not get thirsty
Aim to drink 6-8 glasses of water or other fluids a day to prevent dehydration as it has many negative side effects
How should you not get thirsty
Carry a bottle of water in your bag
Why should you not skip breakfast
Breakfast provides energy we need to face the day, as well as some vitamins and minerals we need for good health
How should you not skip breakfast
Whole grain cereal with fruit is a tasty nutritious breakfast
