Healthy eating guide and energy

Question 1

8 healthy eating guidelines

Answer 1

1) base meals on starch foods
2) eat lost of fruit and veg
3) eat more fish + 1 portion of oily fish every week
4) eat less salt (6g / teaspoon for adults)
5) cut down on saturated fat (butter) and sugar
6) get active and be a healthy weight
7) drink plenty of water (6-8 cups)
8) don’t skip breakfast

Question 2

what happens to preschool children (1-4)

Answer 2

• body growth/development is rapid
• lots of energy used in activity

Question 3

encourage in preschool children (1-4)

Answer 3

• eat/drink fresh raw foods regularly
• try but don’t force new foods
• eat until they’re full
• sit at a table with other friends to eat

Question 4

discourage in preschool children (1-4)

Answer 4

• eating sugary, salty, fatty foods
• snacking

Question 5

what happens to children (5-12)

Answer 5

• growth in spurts
• physically active most of the time

Question 6

encourage in children (5-12)

Answer 6

• follow eat well guide
• try new foods
• eat fresh/raw foods regularly
• breakfast
• learning about producing, preparing, cooking food
• sleep

Question 7

discourage in children (5-12)

Answer 7

snacking
fizzy drinks

Question 8

what happens to teenagers (12-18)

Answer 8

• rapid growth
• peak bone mass (minerals are taken into the bones)
• girls need more iron
• lack of energy
• poor concentration

Question 9

what is important in teenagers (12-18)

Answer 9

vitamins A,B,C,D,E
omega 3 fatty acids
calcium, iron, oily fish, fruit, wholegrain

Question 10

encourage in teenagers (12-18)

Answer 10

• eat well guide
• regular balanced meals
• exercise
• fresh foods
• outdoors
• sleep

Question 11

discourage in teenagers (12-18)

Answer 11

fast food, lots of sugar/salt, skipping meals

Question 12

what happens in adults (18+)

Answer 12

• at 21 no more height
• body needs to be maintained so so more disease
• metabolic rate slows
• keep food balanced
• peak bone mass = 30
• menopause = 40/50

Question 13

what is important in adults (18+)

Answer 13

calcium, iron, D, C

Question 14

encourage in adults (18+)

Answer 14

• eat well guide
• calcium rich foods
• outdoors
• exercise

Question 15

discourage in adults (18+)

Answer 15

salty, sweet snacks, fizzy drinks

Question 16

what happens to elderly adults (65+)

Answer 16

• digestion +blood slow
• blood pressure increases
• metabolic rate slows
• appetite shrinks
• bones are fragile
• smell and taste is lost
• body can’t absorb nutrients

Question 17

what is important in elderly adults (65+)

Answer 17

calcium, iron, A, B12, C, D, E

Question 18

encourage in elderly adults (65+)

Answer 18

• small appetites that look appealing
• exercise
• calcium rich foods
• fruit and veg

Question 19

discourage in elderly adults (65+)

Answer 19

fast food, adding sugar or salt to food

Question 20

energy functions

Answer 20

body grows and develops
physically active
body warm
send messages to brain
chemical reactions in cells

Question 21

why does energy differ

Answer 21

BSM (basal metabolic rate)
PAL (physical activity levels)
life stage

Question 22

BMR (basal metabolic rate) differs because of

Answer 22

age
body size
gender
PAL

Question 23

energy is measured in

Answer 23

Kilocalories (Kcal)

Question 24

PAL (physical activity level) causes

Answer 24

• reduces risk of developing diseased such as heart disease
• reduces obesity and some cancers
• improved health of skeleton and muscles
• keeps brain alert and working well
• makes people feel good about themselves

Question 25

energy dense foods are

Answer 25

any foods with fat

Question 26

energy taken in must be balanced by

Answer 26

BMR and PAL

Question 27

Deficiency of energy

Answer 27

loosing weight because energy stored in the body will be used up

Question 28

excess of energy

Answer 28

gaining weight because the excess glucose will be stored as fat under the skin

Question 29

how is carbohydrates a source of energy

Answer 29

1g = 3.75Kcal
main source of energy
broken down into glucose for energy or stored as fat if not used up
foods containing sugar or starch

Question 30

how is fat a source of energy

Answer 30

1g = 9Kcal
butter, oil
converted into glucose
if unused, stored under the skin

Question 31

how is protein an energy source

Answer 31

1g = 4Kcal
only used if the body’s energy stores are used up

Question 32

how is alcohol an energy source

Answer 32

1g = 7Kcal
converted into fat of not used up