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ailmentary > nutrition > Flashcards

nutrition Flashcards

1
Q

what food is calcium in

A

spinish, oranges, broccoli, kale

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2
Q

type of breadd we should eat

A

wholegrain - seeded

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3
Q

proportions in our eatwell guide

A 
1/3 fruit and beg
1/3 carbs 
1/8 proteins 
<1/8 dairy 
tiny - fats
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4
Q

good source of fat

A

olive oil

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5
Q

recommended caloirie intake

A

2000/day female

2500/day male

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6
Q

action of food apps n

A 
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
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7
Q

what factor influences adherence to diets

A

novelty

media attention

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8
Q

potential benefits for low carb diet

A

faster to lose weight
reduced cholesterol - improved lipidemia
reduced risk DM - less insulin circulating

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9
Q

out of low carb, low fat and Mediterranean diets which reduces TG and increases HDL most

A

low carb

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10
Q

out of low carb, low fat and Mediterranean` diets which has better weight loss and maintenance

A

Mediterranean

low carb

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11
Q

is a low carb diet enough

A

no, with protein fat there is no benefit but with animal fat there is 30% reduced CHD and 20% reduced T2DM risk

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12
Q

summarise the results of the pure study

A

high carb - 28% increase in death - not from CV
high fat - reduced 23% death
type of fat didn’t make a difference

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13
Q

what is the recommended level of carbs

A

low and high extremes increase mortality

50-55% recommended

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14
Q

benefit of dietry fibre and whole grain intake

A

reduce risk of CVD, T2DM, colorectal cancer and breast cancer

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15
Q

recommendation for fibre

A

25-29g

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16
Q

why don’t intermittent diets work

A

you need to change lifestyle eg exercise
it is about what you eat not when
insufficient evidence upporting them

17
Q

what are the intermittent diets

A 
The 16/8 Diet
The5:2 Diet
Eat-Stop-Eat 
Alternate-Day fasting
Spontaneous Meal Skipping
18
Q

benefits of a vegetarian diet

A

don’t eat red or processed meat

reduce risk of CVD and T2DM

19
Q

disadvantage of veg diets

A

no adverse effects

but monotonous - if replace with carbs - still bad

20
Q

source of proteins

A

nut
milk
cheese

21
Q

souce of vit B12

A

cheese
milk
supplements
cereal

22
Q

source of vitamin D

A 
egg
cheese
nut 
cereal 
supplements
23
Q

source of Ca

A

cheese

milk

ailmentary (15 decks)

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