Special diets Flashcards
guidelines to reduce sugar intake
drink water instead of sweetened drinks
choose low-sugar breakfast cereals, biscuit, cakes
use sugar substitutes instead of sugar to sweeten food
replace snacks with fresh fruit, vegetables, seeds, unsalted nuts
Limit sweets, honey, syrup and chocolate in the diet.
health problems associated with a high sugar diet
tooth decay
overweight and obesity
effects of high salt intake
high blood pressure
stroke
coronary heart disease
kidney damage
guidelines to reduce salt intake
reduce amount of salt added at table and during cooking.
choose fresh meat instead of processed meat
use herbs, spices and peppers to flavour food instead of salt
avoid food with high salt content such as packet aoups, sauces and savoury snacks
Read food labels to check for salt, sodium or MSG. (Monosodium Glutamate is also a type of salt)
benefits of a high fibre diet
Fibre soaks up water, which makes the food bulky in the body. This causes muscular movement in the body, which pushes food quickly along. This prevents constipation and other bowel disorders.
Fibre does not contain calories, but gives a feeling of fullness. (Useful for loosing weight)
Effects of low fibre intake
constipation
bowel disease
piles
guidelines to increase fibre intake
choose whole cereals such as brown bread, brown rice and whole pasta
eat high fibre breakfast cereals
choose whole fruits instead of fruit juices
Leave the skins on fruit and vegetable if possible
include nuts and seeds in the diet
Include peas, beans and lentils in the diet.
what does obesity mean
obesity means being 20% or more above the recommended weight for height and build.
causes of obesity
overeating
lack of exercise
energy imbalance
poor nutritional knowledge
health problems associated with obesity
heart disease diabetes stroke high blood pressure poor self-image
guidelines to reduce risk of obesity
take regular physical exercise do not eat between meals avoid crash diets remove visible fat from meat grill, steam or boil food instead of frying
health problems associated with a high fat diet
obesity
coronary heart diesase
diabetes
foods with high fat content
butter meat fat margarine biscuits cakes lard cream
coronary heart disease
Occurs when the arteries of the heart becomes clogged with cholesterol. Cholesterol is a fatty substance which clings to walls of the arteries.
causes of heart disease
history of heart disease within family being overweight lack of exercise smoking too much alcohol stress