Relationship between diet and health

Question 1

Why do we eat foods in a balanced diet?

Answer 1

• Providing energy needed to survive
• Fight disease
• Growth and repair of body tissue
• Bodily functions
• Health and well-being - finding pleasure in eating.

Question 2

Define a balanced diet.

Answer 2

A diet that provides adequate amounts of nutrients and energy.

Question 3

What is the Eatwell guide and what does it tell you?

Answer 3

Healthy eating model encouraging people to eat the correct proportions of food to achieve a balanced diet.

• based of 5 food groups.
• Reduce fat, sugar, salt and alcohol in the diet.

Question 4

What are free sugars?

What are their health risks?

Answer 4

Added to foods and drinks by manufacturers, cooks or consumers. Also sugars found naturally in honey, syrups and fruit juice are also free sugars.
They can cause weight gain, obesity and increase the risk of tooth decay.

Question 5

What are no free sugars?

Answer 5

Sugars found naturally in food, e.g. in fruit, dairy etc.

Question 6

How much fruit juice and/or smoothies should be consumed daily and why?

Answer 6

150ml a day as they contain free sugars.

Question 7

Alternative for sugary drinks?

Answer 7

Sugar free and no added sugar drinks.

Question 8

What does cutting down on sugar do health-wise?

Answer 8

Reduce the risk of obesity

and tooth decay.

Question 9

What does cutting down on saturated fats do health-wise?

Answer 9

Reduce the risk of heart disease

lower blood cholesterol

Question 10

State some free sugars.

Answer 10

• Cane sugar
• Honey
• Brown sugar
• Dextrose
• Fructose
• Sucrose
• Maltose
• Mollases

Question 11

What does cutting down on salt do health-wise?

Answer 11

• Reduces blood pressure
• Reduces the risk of heart disease
• Reduces the risk of a stroke

Question 12

Give 4 key points to consider when choosing a diet.

Answer 12

• 35 % food energy from fat
• 11 % food energy from saturates
• 50 % food energy from carbs
• 5 % food energy from free sugars

Question 13

What are the 8 tips for healthy eating?

Answer 13

1. Base meals on starchy foods
2. Eat 5 a day
3. Eat 2 portions of fish a week (1 oily)
4. Cut down on saturated fats and sugars
5. Eat less salt (adults 6g a day)
6. Get active, maintain healthy weight (based on BMI)
7. Drink 2L of water or 6-8 glasses daily
8. Don’t skip breakfast.

Question 14

What is one adult portion of fruit or veg?

Answer 14

80 g

Question 15

Define obese

Answer 15

Excessive fatness, measured as a ratio of weight to height.

Question 16

Why is being overweight unhealthy?

Answer 16

• Strains organs
• Causes heart disease
• High blood pressure
• Diabetes
• Low self esteem and depression

Question 17

What is the main cause for obesity?

Answer 17

• Eating more food than required so the excess food is stored as fat.

Question 18

How can one combat obesity?

Answer 18

Consuming less calories combined with regular exercise.

Question 19

What is cardiovascular disease? Give an example.

Answer 19

A term used to describe different types of diseases in the heart and circulatory system.
Coronary heart disease (CHD).

Question 20

Factors contributing to the risk of heart disease.

Answer 20

Obesity
Low levels of exercise
Smoking
Excessive alcohol consumption 
Family history 
High cholesterol levels 
High blood pressure

Question 21

What is CHD?

Answer 21

Build up of cholesterol in blood vessels.
Cholesterol is made in the liver and transported to the bloodstream, builds up and is deposited in blood vessels restricting blood flow.

Question 22

How do levels of cholesterol vary?

Answer 22

Depends on the amount of fatty acids in the diet.

Question 23

How can cholesterol levels be reduced?

Answer 23

Soluble fibre removes cholesterol

Replace saturated fatty acids with polyunsaturated fats.

Question 24

How can high blood pressure and heart disease risk be reduced?

Answer 24

• Eat more fruit and veg
• Eat a varied diet
• Reduce fat in cooking
• Eat more starchy carbs
• Use mono and poly unsaturated fats
• Have fish instead of meat
• Reduce the amount of salt in the diet
• Regular physical exercise
• Don’t smoke

Question 25

Describe Type 1 and 2 diabetes.

Answer 25

Type 1 - usually in children
- pancreas doesn’t produce enough insulin
Type 2 - older people
- Cells do not respond to insulin or not enough insulin is produced in the body.

Question 26

What is diverticulitis?

Answer 26

A disease that affect the large intestines which distort your colon.

Question 27

What are the symptoms for diverticular disease?

Answer 27

Symptoms are pain and discomfort in the abdomen and a bloating feeling.

Question 28

What causes diverticular disease and how can it be improved?

Answer 28

It is linked with you having a diet with low fibre (NSP).

Question 29

What is osteoporosis?

Answer 29

Where bones start to lose minerals and their strength.

Question 30

What happens during osteoporosis?

Answer 30

Calcium and other vitamins are extracted from the bone by the body to fill in needs for calcium.

Question 31

What increases your chances of osteoporosis?

Answer 31

• Genes
• Age
• Smoking

Question 32

How many calories a day should men and women have?

Answer 32

Men - 2500kcal

Women - 2000kcal

Question 33

What does the eat-well plate recommend when eating starchy carbs?

Answer 33

• 1/3 of daily food intake
• High fibre complex carbs
• Include starch in every meal

Question 34

What does the eat-well plate recommend when eating fruit and veg?

Answer 34

• 5 portions a day

- 1/3 of daily food intake

Question 35

For oils and spreads, what does the eat-well plate recommend?

Answer 35

• Unsaturated oils and spreads

- Not to be consumed very often.

Question 36

What are the recommendations for protein?

Answer 36

• Two portions of fish weekly, one oily.
• Pulses good alternative to meat.
• Lean cuts of meat to avoid fat. and less processed meats.