Nutritional Needs Flashcards
Identify the five sections fo the Eatwell Guide
Fruits and Vegetables
Starchy Carbohydrates
Protein
Dairy and Alternatives
Oils and Spreads
How many portions of fruits an vegetables should you eat a day?
5
Identify two foods for each section of the Eatwell Guide
Fruits and Vegetables- banana, apples, broccoli, etc
Starchy Carbohydrates- potatoes, bread, pasta, rice, oats
Protein- any meat, pulses, legumes (peanuts and lentils)
Dairy and Alternatives- milk, almond milk, cheese
Oils and Spreads- butter, margarine, vegetable oil
Suggest one food from each section fo the Eatwell Guide that a Year 10 student could include in their lunch and explain why each of the choices are important
Fruits and Vegetables- at least two portions (5 a day, essential nutrients, fibre)
Starchy Carbohydrates (source of energy, low GI, slow release energy, wholemeal- filling)
Protein (growth and repair, boys need extra protein)
Dairy and Alternatives (important for bones and teeth, skeleton still growing)
Oils and Spreads (fat soluble vitamins- E- skin healthy, Vit K for blood clotting)
Why is fibre required in the diet?
To help prevent constipation, to get rid of waste products, prevents diviticulitis and some cancers, reduces cholesterol
Identify foods that would be suitable for an elderly persona nd explain why
High in calcium- prevent osteoporosis
High in iron- prevent iron deficient anemia
Fibre- prevent constipation
Low energy/carbs- more sedentary lifestyles
Vitamin C- helps immune system
If a person was classed as obese, what foods would you recommend?
Lower fat, lower carbohydrate, don’t over eat, have additonal exercise
A person is suffering from the following symptoms, what is the associated health issue?
Tiredness
Headaches
Pale skin
Heart palpitations (heart beating irregularly)
Iron deficient anaemia
What does CHD stand for
Coronary Heart Disease
What are two risk factors of CHD?
High blood pressure (hypotension)
High cholesterol
Diabetes
Obesity
Too many saturated fats
Ethinic background
Relatives’ health conditions
What are the potential effects of CHD
Stroke (restricted blood flow to the brain)
Heart Attack
Angina (restricted blood flow in circulatory system)
Which bone disease affects children with a Vitamin D deficiency?
Rickets (bow legs)
Describe how parents can reduce the risk of tooth decay developing in their children
Encourage teeth brushing
Use a fluoride based toothpaste
No fizzy or sugary drinks
Regular trips to the dentist
What does BMR stand for?
Basal Metabolic Rate
Define what your BMR is
Your Basal Metabolic Rate is the amount of energy needed while resting in a temperate environment when the digestive system is inactive.
What is your PAL
Physical Activity Level
How do you work out your PAL
Total energy expediture (over 24 hours) divided by BMR (over 24 hours)
What are the energy values of the following macronutrients,
Protein
Fat
Carbohydrate
Protein 4kcal
Fat 9kcal
Carbohydrate 4kcal
Give one way saturated fat could be reduced in the diet
Use unsaturated facts- like oil instead
Suggest three ways that you can reduce the amoutn of sugar when baking a Victoria sponge
add fuit, halve the amount of sugar, add a substitute, use an alternative, amke a smaller cake
What effect would sharing a pasta bake between 8 people rather than 4 have on the nutritonal content?
If would reduce the amount of calories by half
How could a family reduce the cost of their weekly shopping bill?
Make a shopping list and stick to it
Use leftovers
Make batches of food and freeze it
By own branded products
Don’t buy food because it’s on special offer
Plan meals aorund cheaper foods
Compare prices
Suggest two ways that restaurants can control the size of their portions
Use consistent utensils to measure the portions of food
Use measuring jugs
Use rough guidelines
Use cutters to divide foods
Explain why different target groups (age groups) require different nutrition
Age
BMI
Energy used
Gender
