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
How many g of saturated fat men, women and children should have per day
MEN: No more than 30g
WOMEN: No more than 20
CHILDREN: Less than this
Benefits of reducing sugar intake (2)
- reduces the risk of obesity
- reduces the risk of tooth decay
Define free sugars
Sugars that are added to food and drink by manufacturers, cooks or consumers and found naturally in honey, syrups and fruit juice
Define not free sugars
Sugars found naturally in products e.g. milk, cheese, fresh/dried/frozen fruit&veg
What percentage of the sugar we eat should come from free sugars?
No more than 5%
Recommended sugar cubes (and in grams) for people aged
4-6 years
7-10 years
11+ years
4-6 : no more than 19g/day, 5 cubes
7-10 : no more than 24g/day, 6 cubes
11+ : no more than 30g/day, 7 cubes
Give 3 examples of free sugars
Any 3 from:
- cane sugar
- honey
- brown sugar
- dextrose
- fructose
- sucrose
- maltose
- fruit juice concentrate
- corn syrup
- mollsses
Substitutes for sugary drinks (which are not needed)
- water
- low fat milk
- sugar free drinks
Benefits of reducing salt intake (3)
- reduces blood pressure
- reduces the risk of heart disease
- reduces the risk of a stroke
How many g of salt should adults and children consume
ADULTS - no more than 6g
CHILDREN - less
T/F : Everyone needs the same amounts of energy to maintain a healthy body weight
False. The amount of energy we need depends on many different lifestyle factors e.g. how active we are
What percentage of our food energy should come from:
- fat
- saturates
- carbohydrates
- free sugars
FAT - no more than 35%
SATURATES - no more than 11%
CARBOHYDRATES - no more than 50%
FREE SUGARS - no more than 5%
8 tips for healthy eating
- Base your meals on starchy foods
- Eat lots of fruit&veg
- Eat more fish - aim for two portions a week; one of these should be oily
- Cut down on saturated fat and sugar
- Eat less salt - adults should eat no more than 6g per day
- Get active and try to maintain a healthy weight
- Don’t get thirsty - drink plenty of water
- Don’t skip breakfast
How did the UK government encourage us to eat more fruit and vegetables?
They introduced the five-a-day campaign. This is to ensure that you get a variety of vitamins, minerals, trace elements and fibre in your diet. This will include the antioxidants and plant chemicals you need for good health.
Define obese
Excessive fatness, measured as a ratio of weight to height
Why is being overweight unhealthy?
- it puts a strain on the organs of the body
- it can cause heart disease, high blood pressure, diabetes, varicose veins, breathlessness and chest infections
- it also causes unhappiness, low self-esteem and may lead to depression
What is the main cause of being overweight?
Eating more food than the body requires, so that excess energy is stored as fat
What is the only way to lose weight?
Reducing the number of calories consumed and combining this with increased physical exercise
Four low-fat methods of cooking
- grilling
- steaming
- boiling
- stir-frying
Factors that contribute to the risk of heart disease (6)
- low levels of exercise
- smoking
- family history of heart disease
- high blood pressure
- raised levels of cholesterol
- obesity
Define diabetes
A metabolic disorder caused by the poor absorption of glucose. This can be due to the failure to produce insulin (in type 1 diabetes) or the poor response of tissues to insulin (in type 2 diabetes)
Define cholesterol
A waxy fat-like substance made in the liver and carried in the bloodstream
How is a heart attack caused
A diet high in saturated fats is likely to be high in cholesterol. Cholesterol builds up on the walls of the arteries, causing them to narrow. If the arteries then become blocked by a blood clot or more plaque, the person has a heart attack.
8 factors that reduce the risk of high blood pressure (and heart disease)
- eat more fruit&veg
- eat a varied diet
- cut back on the fat in your diet and cooking
- eat more starchy carbohydrates
- use monosaturated and polyunsaturated fats
- have fish instead of meat - at least twice a week
- a diet high in salt can be linked to high blood pressure
Meal advice for those with diabetes
- high-fibre starchy carbohydrates e.g. potatoes, rice, pasta
- low in sugar and sweet foods
- artificial sweetener can be used instead of sucrose and glucose
Define diverticular disease
A condition caused by a lack of fibre in the diet
Define a non starch polysaccharide
A part of food that is not digested by the body
Define osteoporosis
A condition where your bones start to lose minerals and strength, and break easily
List four factors that increase your likelihood of developing osteoporosis:
- old age
- your genes
- your race (e.g. afro-caribbeans suffer less)
- smoking
- gender (women suffer more)
- low body weight
- high alcohol consumption
When is tooth decay caused
When the bacteria in your mouth (plaque) feeds on the sucrose found in the food you eat to produce an acid which causes dental caries.
What is anaemia caused by?
A lack of iron in the diet
Who is more at risk of developing anaemia?
Women and children. Teenage girls and women must make sure they have enough iron in their diet to cope with the loss of blood during menstruation. Pregnant women also need to have enough iron to support the baby’s blood supply.
Symptoms of anaemia
Tiredness and lack of energy
Best sources of iron (4)
- liver and kidney
- red meat
- oily fish
- leafy green vegetables
