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GCSE H.E. > Spring Revision 2023 > Flashcards

Spring Revision 2023 Flashcards

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1
Q

8 Eat Well Tips (in order)

A
  1. Base your meals of starchy foods
  2. Eat lots of fruits & Vegetables
  3. Eat more fish, including a portion of oily fish each week
  4. Cut down on saturated fat and sugar
  5. Eat less salt - no more than 6g a day for adults
  6. Get active and be a healthy weight
  7. Don’t get thirsty
  8. Don’t skip breakfast
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2
Q

What are the sections of the eat well guide.

A

Fruits & Vegetables
Potatoes, bread, rice, pasta & other starchy carbohydrates
Dairy & alternatives
Beans, pulses, fish, meat & other proteins
Oils & Spreads

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3
Q

How can the eat well guide help us balance our diet ( long answer)

A

The Eat well guide divides the various food groups into sections. This helps people know what foods fall into what category. The groups are also in different sizes showing us what percentage of our diet is meant to be made up of a certain food group. This lets people plan out their meals better and this helps improve their diet.

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4
Q

What kind of effects on the diet does Fat have?

A

Helps balance the diet
It’s a source of many essential oils such as omega 6 and source 3
Source of many fat soluble vitamins (A, D, E & K)

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5
Q

How can we reduce our fat intake?

A

We can reduce our fat intake by using low fat oils/spreads, air frying instead of deep frying

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6
Q

What are the energy sources (including %)

A

Carbohydrates 50%
Fat 35%
Protein 15%

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7
Q

How much is 1g of:
Carb
Fat
Protein

A

1g Carb = 3.75 kcal energy
1g Protein = 4 kcal energy
1g Fat = 9 kcal energy

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8
Q

What vitamin can help release energy?

A

Vitamin B1

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9
Q

How is protein used for energy?

A

Protein is only turned into the energy after it has fulfilled its main 3 functions
Repair
Growth
Formation of new cells

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10
Q

What is energy needed for?

A

Physical movement/movement of muscles
Maintaining constant temp (36.6°C)
Growth & Repair of Body tissue

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11
Q

What can effect energy requirements?

A

Basal Metabolic Rat (BMR)
Physical Activity Level (PAL)
Age
Gender
Specific Needs ( pregnancy/lactation)

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12
Q

Who has a larger BMR on average? And Why?

A

Men
They tend to have greater muscle mass

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13
Q

Does BMR increase or decrease as you age?

A

Decrease because your muscle mass tends to decrease with age

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14
Q

What is physical activity level (PAL)?

A

How active a person generally is.

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15
Q

How does Physical Activity Level affect your energy requirement?

A

The more active a person is the more energy they use meaning they require more.

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16
Q

How does age affect energy requirements?

A

For children the requirement increases in order to grow properly and the amount of exercise. After you start getting old you will stop growing so your requirements will also decrease

17
Q

How does gender impact energy requirements?

A

Males are often larger, bigger, taller, increased muscle mass and BMR than females

18
Q

How does specific needs impact energy requirements?

A

They’re either sharing food with a child in the womb or making milk for the child. The energy requirement only increases by 200kcal in the last trimester

19
Q

What are the functions of Vitamin D?

A

Helps absorb/control the amount of calcium in the body
Helps develop strong bones and teeth
Helps heal broken bones
Helps adults reach ‘peak bone mass’

20
Q

What are the sources of vit D?

A

Sunlight (chemical reaction creates vit D)
Liver, Oily Fish, Butter, Cheese, milk & eggs.
By law it’s added to margarine

21
Q

What is the deficiency from a lack of vitamin D called? (Kid and adult)

A

Kid Rickets
Adult Osteomalacia

22
Q

What is rickets/osteomalacia?

A

The bones get weak and start bending under the weight of the body

23
Q

Is Vitamin D Fat Soluble or Water Soluble

A

Fat Soluble

24
Q

Whats is the chemical name of Vitamin D

A

Cholecalciferol

25
Q

Is Calcium a vitamin or a mineral?

A

MIneral

26
Q

What are the 2 important words to do with Calcium

A

phytates

oxalates

GCSE H.E. (7 decks)

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