Nutrition and Health Flashcards
What is the main function of carbohydrates for the body.
Good source of energy
What is the main function of protein for the body?
Growth and repair.
What is the key function of fat for the body?
Warmth and secondary energy source.
What is the key function of vitamins and minerals?
Essential for health.
What is a balanced diet?
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.
What factors influence the type and amount of food that we need to eat?
Age
Occupation
Lifestyle
Gender
What is the Eatwell guide?
A guide showing the proportions and types of food that are needed to make up a healthy balanced diet.
What is the largest food group in the Eatwell guide? Give the full name.
Potatoes, bread, rice, pasta and other starchy carbohydrates
What is the largest food group in the Eatwell guide? Give the full name.
Potatoes, bread, rice, pasta and other starchy carbohydrates
What food group do eggs belong to? Give the full name.
Beans, pulses, fish eggs, meat and other proteins
What is the smallest group in the Eatwell guide? Give the full name.
Oils and spreads
What foods should we be eating less often and in smaller amounts?
Discretionary foods: foods high in sugar, fat and salt
What advice is given around dairy and alternatives in the Eatwell guide?
Choose lower fat and lower sugar options
How many portions of fruit and vegetables should we be eating each day?
5
What should our meals be based on?
Starchy carbohydrates
What advice is given around starchy carbohydrates in the Eatwell guide?
Choose wholegrain or high fibre versions with less added fat sugar and salt
How much water should we drink each day?
6-8 glasses per day
How much fruit juice counts as one portion?
150ml
How many calories does the average male need every day?
2500kcal
How many calories does the average female need each day?
2000kcal
What traffic light colour indicates that a food is low in sugar?
Green
How many portions of fish should we eat each week
2
What advice is given around oils and spreads?
Choose unsaturated oils and use in small amounts.
What is the main function of carbohydrates in our diets?
Provides energy
Why are wholegrain food better for us than white processed foods?
They contain more fibre which is beneficial to digestive health and keeps us feeling fuller for longer so we are less likely to overeat.
How much of our diet should be made up of starchy carbohydrates?
Just over one third of our diet should me made up of starchy carbohydrates.
What foods would display a red (Traffic light system)
A food that is high in salt, fat and sugar
What foods would display an amber (Traffic light system)
A food that is medium in salt, fat and sugar.
What is the key function of fibre in the diet?
Aids digestion and keeps us fuller for longer and therefore helps us maintain a healthy weight.
What would be a breakfast suitable for an athlete and why?
Scrambled eggs on whole grain toast. High in protein needed for growth and repair, whole grains and carbohydrates for longer lasting energy.
Name a food high in fibre.
Wholegrain versions of breakfast cereals, rice, bread and pasta. Fruit and veg with skins - eg jacket potatoes.
Name vegetarian sources of protein
Tofu
Beans
Pulses
Nuts
What are Macro-nutrients and give examples.
Nutrients that we need to larger amounts.
Fat
Protein
Carbohydrates
How many portions of oily fish should we eat a week?
1
What are the symptoms of dehydration?
Headache
Lack of concentration
Dizzy
Death
Name THREE of the Scottish dietary Goals.
- 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
What are the main nutrients in fruit and vegetables?
Vitamins and minerals
What are the main nutrients in diary?
Fat, calcium and Vit D and Vit A
What are the main nutrients in pasta, rice and potatoes
Starchy carbohydrate
What are the main nutrients in meat, poultry and fish
Protein
What are the main nutrients in fats, oils and spreads
Fat, Vit A and Vit D
What is the main function of Vitamin C?
Supports the immune system and helps fight infection
What is the main function of Vit D
Immune health, bone and teeth health and absorption of Calcium
What is the main function of Iron?
Help oxygenate the blood
What is the main function of Calcium?
Supports bone and teeth health
What are the ways we can reduce fat, salt and sugar in our diets?
- 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
