Module 3 - Healthy living across the lifespan: Nutrition Flashcards

1
Q

What are the 5 food groups?

A
  • vegetables and legumes,
  • fruit,
  • grains and cereals,
  • lean meat poultry, fish, eggs, legumes (beans) tofu, nuts, seeds,
  • milk, cheese, yoghurt or alternatives.
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2
Q

What is the recommended daily intake of vegetables and legumes for 1 to 3 year olds?

A

2 to 3 serves a day

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3
Q

What is the recommended daily intake of vegetables and legumes for 4 to 8 year olds?

A

4 1/2 serves a day

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4
Q

What is the recommended daily intake of vegetables and legumes for children over 9 and adults?

A

5 - 6 serves a day.

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5
Q

What is considered a ‘serve’ of vegetables and legumes?

A

1/2 Cup cooked or 1 cup raw.

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6
Q

What is the recommended daily intake of fruit for 1 to 2 year olds?

A

1/2 piece a day.

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7
Q

What is the recommended daily intake of fruit for 2 to 3 year olds?

A

1 piece a day.

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8
Q

What is the recommended daily intake of fruit for 4 to 8 year olds?

A

1 1/2 pieces a day.

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9
Q

What is the recommended daily intake of fruit for everyone over 9?

A

2 pieces a day.

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10
Q

What is the recommended daily intake of grains and cereals for 1 to 8 year olds?

A

4 serves a day

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11
Q

What is the recommended daily intake of grains and cereals for 9 to 11 year olds?

A

4-5 serves a day

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12
Q

What is the recommended daily intake of grains and cereals for 14- 18 year olds?

A

7 or more serves.

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13
Q

What is one serve of grain and cereals equivalent to?

A
  • 1 slice of bread or
  • 1/2 cup of cooked rice, oats, pasta or
  • 30g breakfast cereal.
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14
Q

What is the recommended daily intake of milk, cheeses and yogurt for 1 to 3 year olds?

A

1 to 1 1/2 serves a day.

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15
Q

What is the recommended daily intake of milk, cheeses and yogurt for 4 to 8 year olds?

A

1 1/2 to 2 serves.

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16
Q

What is the recommended daily intake of milk, cheeses and yogurt for 9 to 18 year olds?

A

2 1/2 to 3 1/2 serves.

17
Q

What is the recommended daily intake of meat a day for 1 to 3 year olds?

A

1 serve a day

18
Q

What is the recommended daily intake of meat a day for 4 to 8 year olds?

A

1 1/2 serves

19
Q

What is the recommended daily intake of meat a day for 9 to 18 year olds?

A

2 1/2 serves.

20
Q

What is the recommended daily intake of meat a day for a woman?

A

2 - 2 1-2 serves

21
Q

What is the recommended daily intake of meat a day for men?

A

2 1/2 to 3.

22
Q

What is the recommended daily intake of dairy for women?

A

2 1/2 to 4 serves a day.

23
Q

What is the recommended daily intake of dairy for men?

A

2 1/2 to 3 1/2 serves.

24
Q

How many litres of water do mature adults lose a day?

A

2.5 to 3 litres

25
Q

How many litres of water do elderly people lose a day?

A

Around 2 litres.

26
Q

What is the recommended intake of fluid for infants 0-6 months?

A

0.7 litres

27
Q

What is the recommended intake of fluid for children 1 -3 years?

A

1.0 Litres

28
Q

What is the recommended intake of fluid for children 9 -13 years?

A

1.4 - 1.6 litres

29
Q

What is the recommended intake of fluid for children 14-18 years?

A

1.6 to 1.9 litres

30
Q

What is the recommended intake of fluid for women?

A

2.1 Lires ( 8 cups)

31
Q

What is the recommended intake of fluid for men?

A

2.6 litres (10 cups)

32
Q

What can quickly dehydrate a baby?

A
  • vomiting
  • fever
  • diarrhoea
33
Q

What is the Glycemic Index?

A

The glycemic index or GI ranks carbohydrates according to their effect on blood glucose levels.

34
Q

What is the Basal Metabolic Rate?

A

The number of calories required to keep your body functioning at rest.