food supply chain Flashcards
What are the Eatwell tips for a healthy diet?
- Base your meals on starchy foods.
- Eat lots of fruit and vegetables.
- Eat more fish.
- Get active and try to be a healthy weight.
- Drink plenty of water.
- Don’t skip breakfast.
What food groups are included in a healthy diet?
- Potatoes, bread, rice, pasta, and other starchy carbohydrates.
- Dairy and alternatives.
- Beans, pulses, fish, eggs, meat, and other proteins.
- Fruit and vegetables.
- Oils and spreads.
What is the importance of checking food labels?
Food labels help us choose food by indicating if they are high, medium, or low in fat, sugar, and salt contents.
What dietary advice is given regarding fat, sugar, and salt?
Eat less fat, sugar, and salt, and in smaller amounts. The average consumption is currently above recommended levels, increasing the risk of obesity, type 2 diabetes, and hypertension.
What type of fats are considered healthier?
Unsaturated fats from plant sources are healthier than saturated fats. They are a valuable source of fat-soluble vitamins and fatty acids, which can offer a range of health benefits.
How many glasses of fluid should you drink daily to avoid dehydration?
You should drink 6-8 glasses of fluid a day to avoid dehydration.
This includes water, low-fat milk, and sugar-free drinks.
What is the caloric value of 1g of fat?
1g of fat provides 9 kcal.
What is the caloric value of 1g of carbohydrates?
1g of carbohydrates provides 4/3.75 kcal.
What is the caloric value of 1g of protein?
1g of protein provides 4 kcal.
What is the basal metabolic rate (BMR)?
BMR is the amount of energy your body needs to maintain basic functions like breathing and heartbeat.
What percentage of a person’s energy needs does BMR account for?
BMR accounts for 150% of a person’s energy needs.
How does physical activity level affect energy requirements?
The body requires energy for all activities, including sitting, walking, and exercising.
How does gender affect energy requirements?
Males often have a larger body size and higher BMR than females, requiring more energy.
How do age and energy requirements relate?
Energy requirements increase during growth and development, but decrease with aging.
What should you balance to maintain a healthy weight?
Balance your energy intake with your food intake.
what are some good i take advice
-consume foods that are nutrient rather than energy dense
- Maintain regular eating patterns
-cooking methods
-food labels
what are some energy dense foods
sweets
energy drinks
chocolate
biscuits
cake
what are some nutrient dense foods
pasta
rice
pulses
cereals
whole grain bread
who much carbohydrates should you have
50% and no more than 5% of sugar
how much fats a protein should we have
35% no more than 11% of sugars and 15%
