healthy eating Flashcards
food groups, eat well guide , labeling , fats
what helps us make sure we are eating healthy
the eat well guide
who does the eat well guide not apply to
children under 2
how many sections is the eat well guide divided into
5
what are the 5 sections of the eat well guide
- Fruit and vegetables
-Potatoes, bread, rice, pasta and other starchy carbohydrates - Oils and spreads
- Dairy and alternatives
- Beans, pulses, fish, eggs, meat and other proteins
how much is fruit ang veg in our diet
1/3
what does fruit and veg provide us with
nutriets
what is fruit and veg high in
vitamin c
what do fruit and veg contain
Antioxidant
what is antioxidant
A substance that slows the rate at which something decays because of oxidisation
what are carbohydrates
a macronutrient that is needed in large quanities
what are examples of starchy carbohydrates
potatoes
rice
pasta
bread
whats the smallest section of the eat well guide
oils and spreads
why is oils and spreads the smallest gap
high in saturated fats
what is in the section dairy and alternitives
milk
yoagurt
cheese
what are dairy products high in
protien and calcium making them high in fat as well
what is protien needed for
growth
repair
protection
how much protien should we eat per week
2 portiens one is an oily fish
how many glasses of water should we drink a day
6-8
What are the major nutrients
The major nutrients are proteins, carbohydrates and fats, as well as vitamins and minerals.
fruit and veg nutrients
vitamins
minerals
water
fibre
carbohydrates nutrients
fibre
calcium
b group vitamins
oil and spreads nutrients
fats
dairy and other nutrients
calcium
fat
protiens
vitamin D
water
protien nutrients
fat
vitamin D
iron
define food groups
A way of classifying types of food according to their main nutrients
whats the meaning of nutrients
Chemicals found in food that perform a particular function in the body
whats a balanced diet
Eating a variety of foods to get all the nutrients in the right proportions and quantities to be healthy
whats a composite meal
A food/dish made from different food groups, e.g., pizza
tips for healthy eating
Base your meals on starchy foods
Eat lots of fruit and vegetables
Eat more fish – including a portion of oily fish each week
Cut down on saturated fat and sugar
Eat less salt – no more than 6g a day for adults
Get active and try to be a healthy weight
Don’t get thirsty
Don’t skip breakfast
how many grams of salt should we eat per day
infants 1g
1-3 2g
4-6 3g
7-10 5g
adults 6g
