Scottish Dietary Targets

Question 1

Fruit and Veg

Contribution

Answer 1

Eat more: 400g a day

Adds NSP to diet which prevents constipation, bowel disorders and cancers

Low in fat, causing no weight gain, preventing obesity, CHD, HBP

Supplies antioxidants

Question 2

Fruit and Veg

Ways to meet the target

Answer 2

Add fruit to breakfasts

Veg in soup

Salad as fillers

Question 3

TCC

Contribution

Answer 3

Eat more: 50% of intake

Low in fat and sugar so will not cause weight gain or CHD

Fills you up so less likely to snack, reducing risk of obesity, HBP, CHD

Question 4

TCC

Ways to meet the target

Answer 4

Increase consumption in fruit n veg, bread, cereal, rice, pasta

Sandwiches for lunch

Cereal for breakfast

Question 5

Oily Fish

Contribution

Answer 5

Eat more: 140g per week

Provides essential fatty acids/omega 3 which decrease blood clots and heart disease

Provides vitamin D, prevents tickets

Gives protein for growth n repair

Question 6

Oily Fish

Ways to meet the target

Answer 6

Tuna, sardines, herring

Have it in sandwiches or as fish cakes

Have it for a meal once a week

Question 7

Fibre

Contribution & Ways to meet the target

Answer 7

Eat more: 30g a day
In WHOLEGRAIN pasta, rice, cereal
Under skin of fruit n veg

Eat wholegrain cereal, bread
Eat fruit in weetabix
Potatoes with meal

Question 8

Fats

Contribution

Answer 8

Eat less: 35% of food energy
11% of saturated fat
1% trans fatty acids

Saturated fat raises cholesterol causing HBP, CHD

Causes obesity

Higher risk of cancer, gallstones, psychological problems

Question 9

Fats

Ways to meet the target

Answer 9

Choose lean meat - cut off extra fat

Semi-skimmed or skimmed milk

Avoid cakes, biscuits, chocolate and ready made meals

Question 10

Salt

Contribution

Answer 10

Eat less: 6g per day

High intake leads to HBP n CHD

May contribute to stomach cancer

Can lead to kidney problems in children

Question 11

Salt

Ways to meet the target

Answer 11

Choose low salt alternatives

Check food labels on products before buying

Taste food before adding salt

Question 12

Sugar

Contribution

Answer 12

Eat less: 5% of free sugar

Causes obesity, HBP, CHD

Dental decay

Diabetes

Question 13

Sugar

Ways to meet the target

Answer 13

Fewer cakes, biscuits, sweets

Do not add sugar to tea, coffee, cereals

Eat fruit n veg for snacks

Question 14

Calories

Contribution

Answer 14

Eat less: 120kcal per day

Reduce risk of obesity

Reduce risk type 2 diabetes, HBP, stroke

Reduce risk of joint and back pain

Question 15

Calories

Ways to meet the target

Answer 15

Reduce intake of crisps, biscuits etc

Snack on fruit n veg

Check labels

Question 16

Red and Professed Meat

Contribution

Answer 16

Eat around 70g per day

Eat more: Good source of protein and iron
Provides vitamin A and D

Eat less: Contains saturated fat
Processed meats can have a high salt context
Reduces risk of bowel cancer

Question 17

Red Meat

Ways to meet the target

Answer 17

Trim away visible fats

Use chicken, turkey or fish to replace meat in sandwich fillings

Eat quorn