Intro to Nutrition Flashcards
What is a ‘healthy’ diet?
Our dietary intake should contain a variety of different foods, appropriately balanced, to help us get the wide range of nutrients that our bodies need to stay healthy.
A healthy dietary intake should provide us with the right amount of energy (calories or kilojoules) from foods and drinks to maintain energy balance.
What are the two types of nutrients and what do they consist of? What are they needed for?
Macronutrients- energy in kc or kJ. Fat, carbohydrate, protein, and alcohol.
Micronutrients- essential but don’t provide energy vitamins and minerals
Who is the eaatwell guide for? And what about those not for?
- Healthy individuals
- Patients who require dietary intervention or assessment and potential intervention should be referred to a dietitian
What is a portion of fruit and veg
What you can fit in the palm of your hand
What are the nutrients that come from the foods in fruit and vegetables?
vitamins and minerals- micronutrients
Fruits in particular contain carbohydrate macronutrients
Dietery fibres
What are the nutrients that come from the foods in Bread and Potato etc?
What are they essential for?
High in starch and carbohydrate-For bodily function
Fibre- for gut health
What is better to take in terms of bread rice pasta etc and why?
Whole grain- Higher fibre
Less fat, salt and sugar
In terms of oils and spreads what is recommended to have?
Unsaturated over saturated and to use small amounts
What do oil and spreads provide us with?
Fat soluble vitamins
Essential fatty acids
Examples of food with unsaturated fats?
Nuts
Avacado
Olive oil
Margarine
Examples of food with saturated fats?
Process meats
Cakes
Pastries
What does dairy contain? What is it essential for?
Calcium
Bone health
In terms pf foods within the protein group what is reccomended?
Beans
Pulses
Sustainably sourced fish oily
Examples of oily fish?
Sardines
Salmon
Mackerel
What proportion of the adult population are not meeting the five a day fruit and veg?
2/3
