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Nat 5 Hospitality > Nutrition and Health > Flashcards

Nutrition and Health Flashcards

1
Q

What is the main function of carbohydrates for the body.

A

Good source of energy

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2
Q

What is the main function of protein for the body?

A

Growth and repair.

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3
Q

What is the key function of fat for the body?

A

Warmth and secondary energy source.

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4
Q

What is the key function of vitamins and minerals?

A

Essential for health.

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5
Q

What is a balanced diet?

A

A diet that contains the correct proportions of carbohydrates, fats, proteins, minerals, vitamins and water necessary for good health, to grow properly, be active and to maintain a healthy body. ​

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6
Q

What factors influence the type and amount of food that we need to eat?

A

Age

Occupation

Lifestyle

Gender

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7
Q

What is the Eatwell guide?

A

A guide showing the proportions and types of food that are needed to make up a healthy balanced diet.

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8
Q

What is the largest food group in the Eatwell guide? Give the full name.

A

Potatoes, bread, rice, pasta and other starchy carbohydrates

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9
Q

What is the largest food group in the Eatwell guide? Give the full name.

A

Potatoes, bread, rice, pasta and other starchy carbohydrates

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10
Q

What food group do eggs belong to? Give the full name.

A

Beans, pulses, fish eggs, meat and other proteins

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11
Q

What is the smallest group in the Eatwell guide? Give the full name.

A

Oils and spreads

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12
Q

What foods should we be eating less often and in smaller amounts?

A

Discretionary foods: foods high in sugar, fat and salt

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13
Q

What advice is given around dairy and alternatives in the Eatwell guide?

A

Choose lower fat and lower sugar options

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14
Q

How many portions of fruit and vegetables should we be eating each day?

A

5

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15
Q

What should our meals be based on?

A

Starchy carbohydrates

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16
Q

What advice is given around starchy carbohydrates in the Eatwell guide?

A

Choose wholegrain or high fibre versions with less added fat sugar and salt

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17
Q

How much water should we drink each day?

A

6-8 glasses per day

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18
Q

How much fruit juice counts as one portion?

A

150ml

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19
Q

How many calories does the average male need every day?

A

2500kcal

20
Q

How many calories does the average female need each day?

A

2000kcal

21
Q

What traffic light colour indicates that a food is low in sugar?

A

Green

22
Q

How many portions of fish should we eat each week

A

2

23
Q

What advice is given around oils and spreads?

A

Choose unsaturated oils and use in small amounts.

24
Q

What is the main function of carbohydrates in our diets?

A

Provides energy

25
Q

Why are wholegrain food better for us than white processed foods?

A

They contain more fibre which is beneficial to digestive health and keeps us feeling fuller for longer so we are less likely to overeat.

26
Q

How much of our diet should be made up of starchy carbohydrates?

A

Just over one third of our diet should me made up of starchy carbohydrates.

27
Q

What foods would display a red (Traffic light system)

A

A food that is high in salt, fat and sugar

28
Q

What foods would display an amber (Traffic light system)

A

A food that is medium in salt, fat and sugar.

29
Q

What is the key function of fibre in the diet?

A

Aids digestion and keeps us fuller for longer and therefore helps us maintain a healthy weight.

30
Q

What would be a breakfast suitable for an athlete and why?

A

Scrambled eggs on whole grain toast. High in protein needed for growth and repair, whole grains and carbohydrates for longer lasting energy.

31
Q

Name a food high in fibre.

A

Wholegrain versions of breakfast cereals, rice, bread and pasta. Fruit and veg with skins - eg jacket potatoes.

32
Q

Name vegetarian sources of protein

A

Tofu

Beans

Pulses

Nuts

33
Q

What are Macro-nutrients and give examples.

A

Nutrients that we need to larger amounts.

Fat

Protein

Carbohydrates

34
Q

How many portions of oily fish should we eat a week?

A

1

35
Q

What are the symptoms of dehydration?

A

Headache

Lack of concentration

Dizzy

Death

36
Q

Name THREE of the Scottish dietary Goals.

A
  • Reduction in calorie intake by 120 kcal/person/day
  • Average intake of a variety of fruit and vegetables to reach at least 5 portions per person per day
  • Oil rich fish consumption to increase to one portion per person (140g) per week
  • Intake of red and processed meat to be MAX around 70g per person per day
  • Intake of total fat to reduce to max 35% food energy
  • Intake in saturated fat to reduce to no more than 11% food energy
  • Intake of trans fatty acids to remain below 1% food energy
  • Intake of free sugar not to exceed 5% of total energy
  • Intake of salt to reduce to 6g per day
  • Increase in fibre consumption to 30g/day.
  • Total carbohydrate to be maintained at approximately 50% of total dietary energy with no more than 5% total energy from free sugars
37
Q

What are the main nutrients in fruit and vegetables?

A

Vitamins and minerals

38
Q

What are the main nutrients in diary?

A

Fat, calcium and Vit D and Vit A

39
Q

What are the main nutrients in pasta, rice and potatoes

A

Starchy carbohydrate

40
Q

What are the main nutrients in meat, poultry and fish

A

Protein

41
Q

What are the main nutrients in fats, oils and spreads

A

Fat, Vit A and Vit D

42
Q

What is the main function of Vitamin C?

A

Supports the immune system and helps fight infection

43
Q

What is the main function of Vit D

A

Immune health, bone and teeth health and absorption of Calcium

44
Q

What is the main function of Iron?

A

Help oxygenate the blood

45
Q

What is the main function of Calcium?

A

Supports bone and teeth health

46
Q

What are the ways we can reduce fat, salt and sugar in our diets?

A
  • Change cooking methods - eg Grilling instead of frying
  • Swapping salt for spices and herbs
  • Reducing sugar in recipes
  • Using reduces fat, salt and sugar alternatives - eg reduced fat cheese and sugar substitutes
  • Removing visible fat - eg trimming it from meat
  • Eating un processed foods
  • Using whole grain alternatives
  • Bulking out food with vegetable - eg removing 100g beef and swapping to lentils

Nat 5 Hospitality (4 decks)

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