the eat well guide Flashcards
what are food based dietary guidelines (FBDG’s)
they’re government guidelines influenced by WHO.
National FBDGs provide context-specific advice and principles on healthy diets and lifestyles, based on scientific evidence, taking into consideration the country’s:
- Public health and nutrition priorities
- Food production and consumption patterns
- Sociocultural influences
- Food composition data
- Accessibility
- etc.
they put foods into different groups and say how much from each group needs consumed daily, to provide the required nutrients to promote overall health and prevent chronic diseases.
the guidelines are made understandable to the population and are presented differently for each country, and different guidelines depending upon their staple foods.
they use Visual forms of plates, pots, pyramids, houses etc.
how are countries moving towards more holistic perspectives rather than following FBDG’s
by addressing:
- Food combinations
- Eating modalities
- Food safety considerations
- Sustainability aspects
why do we have FBDG
as many countries face undernutrition and overnutrition
FBDGs guide a wide range of policies and programmes (food and nutrition, health, agriculture, nutrition education) and impact the food system from production to consumption.
explain the UK eat well guide
“A policy tool used to define government recommendations on eating healthily and achieving a balanced diet.”
Produced by Public Health England in association with:
- Welsh Government
-Food Standards Scotland = a non-ministerial office, separate from the Scottish Government. funded by government.
- Food Standards Agency in Northern Ireland
what are the fruit and veg recommendations in the eat well guide and why
Over a third of the diet should come from F&V
Eat ≥ 5 portions of a variety of F&V every day
Fresh, frozen, canned (w no sugar), dried or juiced counts
One portion (80g):
A slice of large fruit (e.g. melon)
A whole piece of fruit (e.g. apple, banana)
2 pieces of small fruit (e.g. satsumas)
3 tbsp of cooked vegetables
A dessert bowl of mixed salad
- 1 tbsp (30g) of dried fruit (e.g. raisins, apricots)
- 150ml (max) of F&V juices or smoothies (only counts as 1 portion no matter how much you have)
(Consume with meals to reduce risk of tooth decay!)
white potatoes are too starchy to be in this section
processing some fruit and veg increases their nutrients as it makes it easier to digest e.g. boiling or microwaving
what are the recommendations of potatoes, bread, rice, pasta & other starchy carbohydrates in the eat well guide and why
Base meals around starchy carbohydrates.
Starchy food should make up just over a third of the food we eat.
Choose higher-fibre, wholegrain varieties (wholewheat pasta, brown rice or leave skins on potatoes.
as More fibre & micronutrients than white/refined starchy food. and high fibre is digested more slowly so we feel full for longer.
Bowel health!
Starchy food is not fattening! It contains less than half the calories of fat gram for gram.
More fibre & micronutrients than white/refined starchy food.
Digested more slowly so we feel full for longer.
Bowel health!
what’s the recommendations of dairy and alternatives in the eat well guide and why
Consume some milk and dairy food (cheese, yogurt and fromage frais) or dairy alternatives.
Good sources of protein, vitamins and calcium.
Choose lower fat and lower sugar products where possible OR have a smaller amount of full-fat varieties.
When choosing dairy alternatives, choose unsweetened, calcium-fortified versions.
(Butter and cream not included in this group.)
what’s the recommendations of Beans, pulses, fish, eggs, meat & other proteins in the eat well guide and why
Sources of protein, vitamins and minerals.
Beans, peas and lentils are good alternatives to meat.
Other vegetable-based sources of protein include tofu (soybean curd) and mycoprotein, e.g. Quorn.
Aim for at least 2 portions (2 x 140g) of fish per week, including a portion of oily fish.
Choose lean cuts of meat, cut fat off meat and the skin off chicken, and grill vs fry.
If you eat >90g of red or processed meat per day, cut down to 70g/day.
what’s the recommendations of oils and spreads in the eat well guide and why
Some fat in the diet is essential, but generally we are eating too much saturated fat.
Unsaturated fats are healthier fats, usually from plant sources and in liquid form.
Swap saturated fats for unsaturated fats to improve blood cholesterol levels.
All fats are high in energy and should be limited
Choose low fat spreads (vs butter).
what’s the recommendation of foods high in fat, salt and sugar in the eat well guide and why
Includes foods (biscuits, cakes, pastries, chocolate, sweets, butter, ice cream) and full-sugar soft drinks.
These foods are not needed in the diet.
If included, eat “infrequently and in small amounts”.
Foods and drinks high in fat and sugar contain lots of calories.
Salt can contribute to high blood pressure.
what’s the recommendation of hydration in the eat well guide
6-8 cups a day of water, lower fat milk, sugar free drinks including coffee and tea
what’s the recommendation of hydration in the eat well guide in terms of alcohol
Limit to no more than 14 units per week for M&F.
Contains a lot of calories.
1 pint of standard strength lager = 136 kcal
175ml medium glass of wine = 135 kcal
25ml shot of spirit (40% vol) = 56 kcal
