Relationship between diet and health Flashcards
Why do we eat foods in a balanced diet?
- Providing energy needed to survive
- Fight disease
- Growth and repair of body tissue
- Bodily functions
- Health and well-being - finding pleasure in eating.
Define a balanced diet.
A diet that provides adequate amounts of nutrients and energy.
What is the Eatwell guide and what does it tell you?
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.
What are free sugars?
What are their health risks?
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.
What are no free sugars?
Sugars found naturally in food, e.g. in fruit, dairy etc.
How much fruit juice and/or smoothies should be consumed daily and why?
150ml a day as they contain free sugars.
Alternative for sugary drinks?
Sugar free and no added sugar drinks.
What does cutting down on sugar do health-wise?
Reduce the risk of obesity
and tooth decay.
What does cutting down on saturated fats do health-wise?
Reduce the risk of heart disease
lower blood cholesterol
State some free sugars.
- Cane sugar
- Honey
- Brown sugar
- Dextrose
- Fructose
- Sucrose
- Maltose
- Mollases
What does cutting down on salt do health-wise?
- Reduces blood pressure
- Reduces the risk of heart disease
- Reduces the risk of a stroke
Give 4 key points to consider when choosing a diet.
- 35 % food energy from fat
- 11 % food energy from saturates
- 50 % food energy from carbs
- 5 % food energy from free sugars
What are the 8 tips for healthy eating?
- Base meals on starchy foods
- Eat 5 a day
- Eat 2 portions of fish a week (1 oily)
- Cut down on saturated fats and sugars
- Eat less salt (adults 6g a day)
- Get active, maintain healthy weight (based on BMI)
- Drink 2L of water or 6-8 glasses daily
- Don’t skip breakfast.
What is one adult portion of fruit or veg?
80 g
Define obese
Excessive fatness, measured as a ratio of weight to height.
Why is being overweight unhealthy?
- Strains organs
- Causes heart disease
- High blood pressure
- Diabetes
- Low self esteem and depression
What is the main cause for obesity?
- Eating more food than required so the excess food is stored as fat.
How can one combat obesity?
Consuming less calories combined with regular exercise.
What is cardiovascular disease? Give an example.
A term used to describe different types of diseases in the heart and circulatory system.
Coronary heart disease (CHD).
Factors contributing to the risk of heart disease.
Obesity Low levels of exercise Smoking Excessive alcohol consumption Family history High cholesterol levels High blood pressure
What is CHD?
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.
How do levels of cholesterol vary?
Depends on the amount of fatty acids in the diet.
How can cholesterol levels be reduced?
Soluble fibre removes cholesterol
Replace saturated fatty acids with polyunsaturated fats.
How can high blood pressure and heart disease risk be reduced?
- 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
Describe Type 1 and 2 diabetes.
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.
What is diverticulitis?
A disease that affect the large intestines which distort your colon.
What are the symptoms for diverticular disease?
Symptoms are pain and discomfort in the abdomen and a bloating feeling.
What causes diverticular disease and how can it be improved?
It is linked with you having a diet with low fibre (NSP).
What is osteoporosis?
Where bones start to lose minerals and their strength.
What happens during osteoporosis?
Calcium and other vitamins are extracted from the bone by the body to fill in needs for calcium.
What increases your chances of osteoporosis?
- Genes
- Age
- Smoking
How many calories a day should men and women have?
Men - 2500kcal
Women - 2000kcal
What does the eat-well plate recommend when eating starchy carbs?
- 1/3 of daily food intake
- High fibre complex carbs
- Include starch in every meal
What does the eat-well plate recommend when eating fruit and veg?
- 5 portions a day
- 1/3 of daily food intake
For oils and spreads, what does the eat-well plate recommend?
- Unsaturated oils and spreads
- Not to be consumed very often.
What are the recommendations for protein?
- Two portions of fish weekly, one oily.
- Pulses good alternative to meat.
- Lean cuts of meat to avoid fat. and less processed meats.
