Healthy Living

Question 1

What are the lipid targets for healthy and high risk patients?

Answer 1

total cholesterol:
5mmol/L or less = healthy adults
4mmol/L or less = high risk

LDL cholesterol:
3mmol/L or less = healthy adults
2mmol/L or less= high risk

HDL cholesterol
>1mmol/L

Triglycerides
<1.7 mmol/L

Question 2

What are the safe limits for alcohol?

Answer 2

• Men and women should drink no more than 14 units per week
• spread drinking over three days or more if drink as 14 units a week.
• a good way to help cut down on the amount of drinking is to have several drink free days each week.

-for single drinking sessions, limit the total amount of alcohol to drink as well as drink more slowly, with food and alternate with water.

Question 3

What are the physical activity guidelines for adults?

Answer 3

At least 150 mins of moderate aerobic activity (cycling or fast walking) every week
AND muscle strengthening activity on 2 or more days a week that work all major muscle groups.

OR

75 mins of vigorous aerobic activity (such as runnning) every week
AND muscle strengthening activities on 2 or more days a week that would work all major muscle groups.

OR

A mixture of moderate & vigorous aerobic activity every week (75-150 mins) and 2 or more days a week of muscle strengthening activities
AND muscle strengthening activities on 2 or more days a week that work all major muscle groups.

Question 4

What are does the daily recommendations of salt intake depend?
State the daily recommendations:

Answer 4

Depends on age:

1-3 years: 2g salt per day
4-6 years: 3g salt per day
7-10 years: 5g salt per day
11 years and over: 6g salt per day

Question 5

What are the other dietary recommendations?

Answer 5

Diet rich in fruit and veg, beans and pulses, wholegrains (including 2 portions of fish 2x140g: one should be oily).

Limit intake of meat and meat products (no more than 70g of red and processed meat a day)

Reduce saturated fat intake and sugary drinks

Cardioprotective diet for those at high risk or with CVD included avoiding plant stanols or sterols and including a portion of oily fish per week.

Drink 6-8 glasses of fluid per day

Question 6

What are the dietary do’s during pregnancy?

Answer 6

• be cautious of cured/fermented meat
• limit the amount of tuna you eat to approx 140g cooked or canned or 170g raw per week.
• limit caffeine intake to max of 200mg a day
• folic acid (400mcg OD) until 12th week of pregnancy, or 5mg for high risk groups.
• Vit D (10mcg OD)
• have a flu jab

Question 7

What are the don’ts during pregnancy?

Answer 7

AVOID mould-ripened soft cheese or soft blue cheese unless well cooked.

Don’t eat pate

Don’t eat Raw or undercooked eggs, shellfish, meat

Don’t eat liver

Avoid high dose multivitamins, fish liver oil or any supplements containing vit A.

Don’t eat shark, swordfish or marlin (max of 2 portions of oily fish per week)

AVOID drinking alcohol, especially during the 1st trimester

Question 8

What proportion of the diet should com from fruit and veg?

Answer 8

Over 1/3rd

Question 9

To what volume should the consumption of 100% fruit and veg juices and smoothies be?

Answer 9

A total combined volume of 150ml (one portion) per day

Consume with meals to rescue the risk of tooth decay

Question 10

How much of dried fruit counts as one portion of fruit?

Answer 10

30g (1 heaped tablespoon )

Question 11

What counts as one portion of fruit or veg?

Answer 11

80g or:

A slice of large fruit (e.g melon)
A whole piece of fruit such as an apple or banana
2 pieces of small fruit such as satsumas
Three tablespoons of cooed Veg
A bowel of mixed salad

Question 12

List examples of oily fish?

Answer 12

Salmon
Sardines
Mackerel
Kippers