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L3 Nutrition > healthy eating guidelines > Flashcards

healthy eating guidelines Flashcards

1
Q

fruit and veggies

A

rich in vitamins and minerals
should form major part of diet
Food Standards Agency (FSA) state that fruit and veggies should make up 33% of the food we eat daily.
should have variety to supply body with different vitamins and minerals

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2
Q

starchy carbs

A 
essential source energy 
should form 33% of food we eat daily 
eg bread, rice, potatoes and pasta 
provide body with its preferred source of energy, but also key nutrients like B vitamins and fibre. 
try opt for wholegrains where possible
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3
Q

dairy foods

A

source of protein and calcium
makeup about 12-15% of our daily food
include milk, cheese, yogurt, milk powder and dairy free alternatives
can be high in saturated fat so where possible opt for lower fat options.

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4
Q

high fat and sugary foods

A

foods and drinks high in fat and sugar are harmful to health and increase the risk of heart diseases, strokes, diabetes and some cancers.
foods in this group have little nutritional value.
a diet high in far and sugar can lead to weight gain, heart disease and tooth decay.
no more 10% of daily food intake.

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5
Q

high protein foods

A

meat and meat alternatives like Quorn, tofu, fish, eggs, beans, pulses, lentils and nuts.
main nutrients supplied by this food group are protein, iron and zinc.
people should aim to eat 2-3 portions of fish each week - 1 of which should be an oily fish like mackerel, salmon, tuna and sardines.
they are often high in fat though so recommend consume 12-15% of daily food.

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6
Q

The Food Pyramid

A

alternative healthy eating resource that is designed to assist individuals wanting to improve their nutritional habits.
pictorial representation of which foods should be consumed in the greatest quantity.
when using food pyramid to improve dietary practices, its essential that clients are aware of exactly what portion sizes are.

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7
Q

starchy foods food pyramid

A

rich in fibre and necessary for digestive health
responsible for helping maintain a stable blood glucose profile.
largest component of the diet.
from starchy foods consumed at least 2-3 portions should derive from wholegrain products.
6-11 portions per day

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8
Q

vegetables food pyramid

A

boast a rich source of vitamins and minerals and also fibre.
need to eat a wide variety in order to maximise your intake of essential vitamins and minerals.
3-5 portions per day.

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9
Q

fruit food pyramid

A

rich in essential vitamins and minerals, esp antioxidant vitamins which help fight against free radicals
wide variety to meet body’s vitamin and minerals needs.
2-4 portions per day

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10
Q

calcium rich foods food pyramid

A

most dairy foods offer a rich source of calcium
nuts and pulses also contain high calcium and provide lower saturated fat alternative to dairy sources
2-3 portions per day

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11
Q

protein rich foods food pyramid

A

those involved in regular exercise, especially resistance based, need more protein
many meat sources are also rich in fat and so poultry and fish are lower fat alternative.
other foods in this group = eggs, soya, Quorn, beans and lentils.

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12
Q

empty calories

A

also known as ‘junk food’ should be kept to a minimum.
include foods high in salt.
rich in calories but low in nutritional value
0-1 portions per day

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13
Q

bread, cereal, rice, pasta and potatoes portion sizes

A

1 cup pasta
30g of cereal
1 medium potato

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14
Q

fruits portion size

A

1 medium apple or orange
1 tbsp raisins
1/2 avocado

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15
Q

veggies portion size

A

2 spears of broccoli
8 brussel sprouts
3 tbsp frozen mixed veg

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16
Q

milk, yogurt and cheese portion size

A

200ml semi-skimmed milk
30g hard cheese
125g yogurt

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17
Q

meat, poultry and fish portion size

A

100g

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18
Q

dry beans, eggs and nuts

A

3 heaped tsps cooked beans
28g nuts
1 large tsp peanut butter
2 whole eggs

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19
Q

fats, oils and sweets portion size

A

1 tsp salad dressing
1 tsp butter or oil
1/2 cup icecream

20
Q

food labels

A

under Food Safety Act and Food Labelling Regulating Act all manufacturers must provide the following information on the labels of their products:

  • name of food
  • weight of food
  • special storage conditions
  • best before date/use before date
  • name and address of manufacturer
  • place of origin
21
Q

traffic light system

A

many foods are also labelled with ‘traffic light’ colours, so you can tell at a glance if they are high (red), medium (amber) and low (green) in fat, saturated fat, sugars and salt.

22
Q

traffic light system quantities

A 
fat = red >20g, amber 3-20g, green <3g
saturates = red >5g, amber 1.5-5g, green <1.5g
sugar = red >12.5g, amber 5-12.5g, green <5g 
salt = red >1.5g, amber 0.3-1.5g, green <0.3g
23
Q

interpreting food labels

A

some food labels do provide the % each nutrient contributes to the overall content of the food but this can be misleading when comparing this to healthy eating guidelines. food labels that list the nutrient percentages do so with reference to the weight of the nutrient rather than the actual % of energy provided by that particular nutrient.
healthy eating guidelines provide information on actual energy contribution rather than weight.
it is important to be able to calculate this percentage.

24
Q

calculating the % of energy provided by nutrient from food label

A

1) calculate the kcal contribution of each nutrient by multiplying the weight of the nutrient (g) by the number of kcal in each gram
2) divide the kcal contribution of each nutrient (answer from step 1) by the total number of kcal in the product.
3) multiply step 2 answer by 100% in order to express it as a %

25
Q

less than 5% fat claim

A

product must contain less than 5% of total fat, however, the fat content can be calculated by its weight rather than calorie content. since fat is less dense than protein or carbs, its concentration by weight can be less than 5% but its calorific concentration can be significantly higher.

26
Q

95% fat free claim

A

this reference again can be based on weight rather than calorific concentration

27
Q

reduced fat claim

A

this must contain significantly lower fat than the comparable product.
when fat is removed from a food it is often replaced with sugar and refined starch to enhance flavour - so calorific content may actually be higher.

28
Q

low fat claim

A

low fat food must contain no more than 3g of fat per 100g for solids and 1.5g per 100ml for liquids.

29
Q

no added sugar claim

A

this product may contain high levels of natural sugar

30
Q

reduced sugar claim

A

sugar must be lower than comparable product, however, in order to enhance the palatability of food, artificial sweeteners are often added.
this is particularly so with diet versions of drinks - where in many cases the sweeteners can lead to bad side affects.

31
Q

low calorie food/drinks claim

A

low calorie foods must contain no more than 40 kcal per 100g.
low calorie drinks must contain less than 10 kcal per 100ml

32
Q

three main categories of additives

A

those that preserve
those that are necessary for processing
those that are cosmetic

33
Q

antioxidants

A

used to prevent damage to foods caused by oxygen

34
Q

artificial colours

A

intended to make foods look more appealing and to provide a colour that humans associate with a particular flavour

35
Q

artificial flavourings

A

make food taste better or give them specific taste if elements of the food are removed. e.g vanilla

36
Q

bleaching agents

A

like peroxides and chlorines are used to whiten foods like flour and cheese to make them look more appealing

37
Q

frying (food preparation)

A

one of the least healthy cooking techniques.
can destroy the micronutrient concentrations and fat increased with oils.
when cooking oil reaches high temperatures it becomes toxic ad free radicals start to form.
repeated exposure to free radicals has been linked to many health problems including cancer.
frying should be used infrequently and where possible completely avoided.

38
Q

stir frying (food preparation)

A

healthiest way to fry as it involves addition of very little oil
one of the fastest ways to cook so veggies retain their micronutrient content as well as texture and colour.

39
Q

boiling (food preparation)

A

extracts many of the key micronutrients from the food, as well as the taste
most ideal when making soups or broths since the nutrient-enriched boiled water will also be consumed.

40
Q

steaming (food preparation)

A

just about healthiest way to cook because preserves vitamins and minerals in food.
uses little or no fat
danger of consuming carcinogens that are present in blackened/fried foods is also eliminated.
take care not to over-cook foods as this will reduce their nutrient content and destroy the taste

41
Q

microwaving (food preparation)

A

one of the most controversial cooking techniques.
alters the magnetic polarity of the food’s atoms.
does preserve good % of nutrients altho not as good as stir frying and steaming
there is contention that it may reduce the body’s immunity and adversely affect white blood cells.
still not be confirmed how safe or damaging it is.

42
Q

baking and roasting

A

uses dry heat
little or no oil used
relatively healthy when the ingredients in food are from healthy sources.

43
Q

grilling and bbq-ing

A

both require foods to be placed on racks and roasted over coals. fat is usually melted by the high heat and drained away.
however, due to blackening or ‘burning’ of the food, carcinogens may be present in the cooked food, especially when bbqed.

44
Q

pointers for eating healthy when eating out

A
  • avoid cheese-based dishes
  • order salads, but avoid mayo and dressings
  • swap chips for jacket or new potatoes - or if having chips go for thick cut
  • avoid deep-fried foods
  • avoid extra sauces - ketchup and BBQ are not too bad but high in sugar
  • if eating pizza opt for a thin base
  • order sorbet and fruit for deserts rather than ice creams and cakes
  • limit alcohol to daily unit allowance
45
Q

general macro eating guides

A

50-60% carbs
25-30% fat
10-15% protein

46
Q

special nutritional need populations

A
  • individuals with high or extremely low energy intakes (very active or very inactive)
  • pregnant or lactating women
  • frail and elderly
47
Q

other macro guidelines

A
  • decrease total fat intake to 30% or less than total calories
  • decrease intake of saturated fats to 25% of fat intake or less than 10% of total calories
  • eat less animal protein
  • eat more complex carbs, esp low GI sources
  • eat less sugar
  • eat more fruit and veggies
  • eat more fibre-rich foods
  • decrease salt intake
  • drink more water
  • moderate intake of caffeine and alcohol
  • eat a wide variety of foods

L3 Nutrition (14 decks)

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