HLA: Diet + exercise Flashcards

1
Q

Why should you have a good diet?

A
  • 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.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Eatwell Guide

A
  • Made up of five food groups:
    Fruit and veg
    Starchy food: bread, rice, potatoes
    Protein: meat, fish, eggs, beans
    Dairy
    Fatty foods
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Fruit and veg

A
  • 5 a day
  • Fresh, frozen and canned count
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

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

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Protein: meat, fish, eggs, beans

A
  • Lean meat
  • Remove excess fat and remove the skin from chicken.
  • Avoid frying where possible.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Fish

A
  • 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.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Dairy

A
  • 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.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Oils and spreads

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Benefits of unsaturated fats

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Sugar and fat

A
  • 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.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Why should you be active

A
  • Physical inactivity can lead to high blood cholesterol, which increases your risk for developing CHD in over 1 in 5 people
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

How does CHD develop

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

How can physical activity help?

A
  • having more energy
  • feeling less stressed or anxious feeling more relaxed
  • getting a healthier body shape and appearance.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What conditions does it help to manage?

A
  • CHD (including angina)
  • Type 2 diabetes
  • being overweight or obese
  • high blood pressure
  • high cholesterol levels
  • joint and bone problems such as arthritis.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

SMART goals

A

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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Tips for becoming more active?

A
  • 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
17
Q

How much exercise should you do a week?

A

At least 150 minutes of moderate intensity activity ever week