Nutrition

Question 1

Why do we need to eat food?

Answer 1

Maintain life
For growth and repair
Provide substances to regulate the processes of the body
Carry out all voluntary physical activity

Question 2

How to have a balanced and healthy nutritional plan?

Answer 2

Energy intake needs to equal energy expenditure therefore body weight will remain constant

Question 3

What would an unbalanced plan look like?

Answer 3

Energy intake > energy expenditure = body weight increase
Energy intake < energy expenditure = body weight decreases

Question 4

How much calories would an average male and female need to have?

Answer 4

Male - 2500 a day - if active: 3500
Female - 2000 a day - if active: 3000

Question 5

Advice on fruit and veg

Answer 5

Make up one third of your diet.
5 portions each day.
Portion is 80g.
Small glass is 150ml.

Question 6

Advice on startchy foods

Answer 6

Just over a third of food intake.
Choose whole grain as they are high in fibre and nutrients.

Question 7

Advice on Dairy

Answer 7

Choose lower fat, sale and sugar options.
Portion = 200ml of milk, 25g piece of cheese and 125ml of yogurt.

Question 8

Advice on proteins

Answer 8

Choose leaner meats where possible.
Cut fat off the meat, remove skin from chicken limit processed meats.
Beans and pulses are naturally low in fat.

Question 9

Advice on oils and spreads

Answer 9

Use sparingly as they’re high in fat.
No more than 30g of saturated fat a day for a man.

Question 10

What should you do for a healthy, balanced diet which requires no weight reduction?

Answer 10

Match energy intake to energy expenditure.
Ensure that the balance between nutrients falls within guidelines.
Eat complex carbohydrates rather than simple for energy and dietary fibre.
Ensure no more than 10% of intake is saturated fat. Remaining 15-20% should be monounsaturated or polyunsaturated.
Eat small quantities of meat, fish or poultry.

Question 11

Benefits of having a balanced healthy nutritional plan

Answer 11

You can control your weight.
You have a stronger immune system protect against disease & infection.
More energy which will delay effects of tiredness &fatigue.
Better cognitive & spatial memory capacity.

Question 12

Consequence of poor nutrition & poor eating patterns

Answer 12

Weight gain or weight loss.
Iron deficiency may develop anaemia, calcium develop osteoporosis, excess sodium develop hypertension.
Dehydration.
Vitamin A deficiency may develop dry eyes, vitamin C develop scurvy.