nutrition Flashcards
what food is calcium in
spinish, oranges, broccoli, kale
type of breadd we should eat
wholegrain - seeded
proportions in our eatwell guide
1/3 fruit and beg 1/3 carbs 1/8 proteins <1/8 dairy tiny - fats
good source of fat
olive oil
recommended caloirie intake
2000/day female
2500/day male
action of food apps n
scan and see how much sugar is in the food promote healthy eating change 4 life- healthy recipies show the nutriscore scale A-E couch to 10k
what factor influences adherence to diets
novelty
media attention
potential benefits for low carb diet
faster to lose weight
reduced cholesterol - improved lipidemia
reduced risk DM - less insulin circulating
out of low carb, low fat and Mediterranean diets which reduces TG and increases HDL most
low carb
out of low carb, low fat and Mediterranean` diets which has better weight loss and maintenance
Mediterranean
low carb
is a low carb diet enough
no, with protein fat there is no benefit but with animal fat there is 30% reduced CHD and 20% reduced T2DM risk
summarise the results of the pure study
high carb - 28% increase in death - not from CV
high fat - reduced 23% death
type of fat didn’t make a difference
what is the recommended level of carbs
low and high extremes increase mortality
50-55% recommended
benefit of dietry fibre and whole grain intake
reduce risk of CVD, T2DM, colorectal cancer and breast cancer
recommendation for fibre
25-29g
why don’t intermittent diets work
you need to change lifestyle eg exercise
it is about what you eat not when
insufficient evidence upporting them
what are the intermittent diets
The 16/8 Diet The5:2 Diet Eat-Stop-Eat Alternate-Day fasting Spontaneous Meal Skipping
benefits of a vegetarian diet
don’t eat red or processed meat
reduce risk of CVD and T2DM
disadvantage of veg diets
no adverse effects
but monotonous - if replace with carbs - still bad
source of proteins
nut
milk
cheese
souce of vit B12
cheese
milk
supplements
cereal
source of vitamin D
egg cheese nut cereal supplements
source of Ca
cheese
milk
