relationship between diet and health Flashcards
Why do we need to have a balance diet? (5)
- it provides us with the energy we need to survive, to keep us healthy and to help fight disease
- for growth and repair of body tissue
- all bodily functions depend on the energy and trace elements found in the food we eat
- it stops us feeling hungry
- for health and well-bring, as we find eating a pleasurable and enjoyable experience
Define balanced diet
A diet that provides adequate amounts of nutrients and energy
Define eatwell guide
A healthy eating model used to encourage people to eat the correct proportions of food to achieve a balanced diet
Facts about fruit and veg (3)
- many people do not eat sufficient fruits and vegetables
- fruit and veg should be just over a third of the food eaten in a day
- we should eat at least five portions of a variety of fruit and veg each day
What are fruit and veg good sources of?
Vitamins, minerals and fibre
People who eat a lot of fruit and veg are less likely to develop..
Diseases such as CHD and some types of cancer
One portion of dried fruit
30g and can only count as 1 of your 5-a-day
One portion of fruit juice/smoothie
150ml and can only count as 1 of your 5-a-day. Limit fruit juice + smoothies to 150ml per day
Facts about starchy food (2)
- starchy food should make up just over a third of the food we eat
- starchy foods are a good source of energy and provide us with other nutrients
Facts about dairy (2)
- milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they are also good sources of calcium. This helps to keep our bones strong
- you should eat some dairy every day
Facts about proteins (4)
- beans, peas and lentils are low in fat and are good alternatives to meat
- it is recommended that we eat fish at least twice a week and that one of these is oily fish e.g. mackerel
- try to reduce red and processed meat to 70g per day
- some meat is high in saturated fat
What should you consider when cooking starchy foods?
How you cook them e.g. have oven chips rather than deep fried ones, as these contain lots of calories
Examples of dairy with lower fat and sugar content
- 1% fat milk
- reduced fat cheese
- fat-free yoghurt
Why are butters and creams not included in the dairy group of the eatwell guide?
Because they are high in saturated fat and so they fit into the fats and spreads section
How can you be more healthy when it comes to proteins? (2)
- choose lower fat meat products, leaner cuts of meat, and trim off any visible fat and skin
- use cooking methods that do not use any fat, and drain away fat. E.g. grill, poach, steam, bake or microwave
Facts about oils and spreads (2)
- some fat is needed in the diet but most people need to reduce their intake of saturated fat
- we should not use a lot of these products because they are often high in fat
How can you be more healthy when it comes to oils and spreads?
- choose low fat spreads when possible
- these foods are high in calories so reducing the amount eaten can also help to control weight
- check the labels on foods and choose fats and oils high in unsaturated fats and low in saturated fat
Facts about foods high in fat and sugars (3)
- these foods are not needed in the diet and therefore should not be eaten very often
- should be eaten in very small quantities
- foods and drinks which contain a lot of fat and sugar are high in energy
How many glasses of fluid should you have each day?
6-8
How many units of alcohol should be consumed in a week?
No more than 14 units as it contains a lot of calories
What do food labels show?
The nutritional value per serving, and the contribution the food makes to the daily amounts required
Benefits of cutting down on saturated fat (2)
- reduces the risk of heart disease
- lowers blood cholesterol
