HLA: Diet + exercise

Question 1

Why should you have a good diet?

Answer 1

• A good diet is important to improve your general health
• Eating a variety of foods can improve general wellbeing, reduce the risk of conditions including heart disease, stroke, some cancers, diabetes and osteoporosis (thin bones) and help you manage your weight.

Question 2

Eatwell Guide

Answer 2

• Made up of five food groups:
  Fruit and veg
  Starchy food: bread, rice, potatoes
  Protein: meat, fish, eggs, beans
  Dairy
  Fatty foods

Question 3

Fruit and veg

Answer 3

• 5 a day
• Fresh, frozen and canned count

Question 4

Starchy food: bread, rice, potatoes, cereal, noodles

Answer 4

Aim to include one food from this group at each meal time and eat regularly. Try and opt for wholegrains where possible.

Question 5

Protein: meat, fish, eggs, beans

Answer 5

• Lean meat
• Remove excess fat and remove the skin from chicken.
• Avoid frying where possible.

Question 6

Fish

Answer 6

• Try to include two portions of fish each week, – One of which should be an oily
  fish (darker skinned), for example: mackerel, trout, sardines, kippers or fresh tuna.

Question 7

Dairy

Answer 7

• Richest and best absorbed source of dietary calcium
• Three portions a day to meet most calcium needs.
• Try to choose reduced fat versions where you can, for example semi-skimmed milk or low fat yoghurt.

Question 8

Oils and spreads

Answer 8

• Choose low-fat spreads and use a small amount.
• Avoid saturated fat: butter, coconut oil
• Alternative is polyunsaturated fat: sunflower, soya, corn
  or
• monounsaturated fat: olive, rapeseed oil

Question 9

Benefits of unsaturated fats

Answer 9

Help to lower blood levels of harmful LDL cholesterol, and boost levels of ‘good’ high density lipoproteins (HDL) cholesterol.

Question 10

Sugar and fat

Answer 10

• High in calories,
• So try to cut down on foods and drinks with lots of sugar/fat in such as sweets, cakes, crisps and sugary soft drinks.
• Choose low-fat or reduced sugar foods where possible.

Question 11

Why should you be active

Answer 11

• Physical inactivity can lead to high blood cholesterol, which increases your risk for developing CHD in over 1 in 5 people

Question 12

How does CHD develop

Answer 12

1) Fatty deposits build up in the lining of the arterial walls, due to increased cholesterol
2) Narrows the artery - restricting blood flow to the heart

Question 13

How can physical activity help?

Answer 13

• having more energy
• feeling less stressed or anxious feeling more relaxed
• getting a healthier body shape and appearance.

Question 14

What conditions does it help to manage?

Answer 14

• CHD (including angina)
• Type 2 diabetes
• being overweight or obese
• high blood pressure
• high cholesterol levels
• joint and bone problems such as arthritis.

Question 15

SMART goals

Answer 15

Specific
- What exactly do you want to achieve?
Measurable
- Put a number to it and you’ll focus much better
Achievable
- Start small and easy, then you’ll be more motivated to succeed. Try walking just 15 minutes a day.
Relevant
- If your goal doesn’t make sense to you, it will be much harder to do
Timed
- Give yourself a clear deadline for when you want to reach your goal, put it in your calendar and mark off the days.

Question 16

Tips for becoming more active?

Answer 16

• Choose activities you enjoy.
• Housework, walking, gardening, dancing count
• Remember the positives: you’ll have more energy. And you’ll feel more relaxed.
• If you miss a day, just start again the next day. Your health is worth the effort.
• Keep a record of your physical acitivty

Question 17

How much exercise should you do a week?

Answer 17

At least 150 minutes of moderate intensity activity ever week