Healthy Diet Guidelines

Question 1

What is a balanced diet?

Answer 1

• eat a range of food from the eat well guide and cover your plate according to guidelines
• 40% fruit and vegetables
• 39% starch
• 12% proteins
• 8% dairy
• 1% fats

Question 2

What are the 8 top tips for healthy eating?

Answer 2

1. Don’t skip breakfast
2. Drink 2 litres of water per day
3. Base you meals on starchy foods
4. Cut down on fat and sugar
5. Cut down on salt
6. Eat 5 a day of fruit and vegetables
7. Eat 2 portions of oily fish per week
8. Exercise for 1,5 hours

Question 3

What is protein complementation?

Answer 3

Eating the correct low biological value foods so that your body still gets all 10 essential amino acids found in meats.

Question 4

Why is oily fish good for you?

Answer 4

• Protein for growth and repair
• Omega 3 for brain development
• Vitamin A for healthy eyes
• Vitamin D for strong teeth and bones

Question 5

Why do children need small portions?

Answer 5

They are smaller and have less muscle so use less
calories.

Question 6

Why are girls at risk of a lack of iron?

Answer 6

Due to blood loss from menstruation

Question 7

Which foods are rich in iron?

Answer 7

Red meat, dark green leafy vegetables, eggs

Question 8

Which vitamin is required to absorb iron?

Answer 8

Vitamin C

Question 9

How does cooking vegetables affect the vitamin
and mineral content?

Answer 9

Vitamins and minerals can be destroyed with
cooking, so it is good to eat some raw or use the
cooking water for your gravy, so you get the
vitamins in the gravy instead.