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
What does the NDNS stand for?
National Diet Nutrition Survey
What is the National Diet Nutrition Survey?
A survey that’s carried out on a representative sample of the UK adult population every few years to measure intake of different foods and different nutrients
What is the average fish consumption among adults?
54g per week
What is the recommended fish consumption among adults?
2 X 140g per week
What is the recommended fibre consumption among adults?
30g every day
What is the average fibre consumption among adults?
18g each day
What is the recommended salt consumption among adults?
<6g every day
What is the average salt consumption among adults?
~8g per day
What is the recommended saturated fats consumption among adults?
Not to exceed 11% of total cal intake from food
What is the average saturated fats consumption among adults?
Exceeding recommendations
What is the recommended sugar consumption among adults? Is the average on track of this
Not to exceed 5% of total cal intake from food
No - exceeding recommendations
How much energy should men and women have (calories/kj)
Men - 2500 calories
10500 kJ
Women- 2000 calories
8400kJ
