the eatwell guide Flashcards
two sources of starchy foods
potatoes
pasta
three. Tips for eating well
eats lots of fruit and vegetables
base meals around starchy carbohydrates
eat less salt
four ways to creatively use fruit and vegetables in the diet
smoothies
soup
in sauce
fruit salad
too much salt can cause
high blood pressure
stroke
four ways to reduce our salt intake
stop buying processed foods
check food labels
use herbs and spices instead
use vinegar to flavour food
why is it important for a schoolchild to drink plenty of water
prevents dehydration because children are very active and prevents tooth decay because it keeps the mouth clean
what is the healthy eating model called
the eat well guide
how can the model be used to help plan and eat a healthy well balanced diet
it shows how much of each group you should eat to maintain a healthy weight and eat a well balanced diet,it’s a good representation of what to eat in a day and divides foods depending on their nutritional value.
name the five food groups
-fruit and vegetables
-potatoes,bread,rice,pasta and other starchy carbohydrates
-beans,pulses,fish,egg,meat and other proteins
-dairy and alternatives
-oils and spreads
5 examples of fruit and vegetables
oranges
lettuce
apples
cucumber
tomatoes
5 examples of starchy carbohydrates
potatoes
bread
pasta
rice
cereal
proteins 5 examples
beans
egg
chickpeas
beef
chicken
cod
dairy and alternatives 5 examples
milk
yogurt
almond milk
cheese
oat lik
oils and spreads 5 examples
olive oil
sunflower oil
vegetable oil
rapeseed oil
margarine
Fruit and vegetables main nutrients
vitamins a,c,e
fibre
iron
proteins ect main nutrients
protein
omega 3
vitamin b12
vitamin d
oil and spreads main nutrients
vitamin d
fat
dairy and alternatives main nutrients
calcium
protein
vitamin b12
starchy carbohydrates main nutrients
fibre
vitamin b
calcium
iron
what cours towards your 5 a day
dried,fresh,frozen,canned all count
how can 5 a day be achieved
sauce
soup
smoothies
juices
add fruit to granola or cereal
fruit deserts
add dips to raw veg to make it nicer
add salad to a sandwich
salad as a side instead of chips
what is the recommended portion size for an adult or fruit and vegetables
80g
examples of 80g
one medium piece of fruit
a large handful of berries,cherries or grapes
30gs of dried fruit
3 heaped tablespoons of vetables
a bowl of salad
how many glasses to drink in a day
6-8
what does 6-8 glasses include
tea,coffee,fruit juice and smoothies
however only 150 ml of smoothies or juice
mostly drink water
what is the term composite foods
a meal that incorporates multiple food groups for example pizza, casserole,sandwiches.
why should food high in salt,sugars and fat be limited
eating foods high in fat salad and sugar should be limited because they can cause an array of diseases such as stroke,CHD,cancer and type 2 diabetes, they also can cause weight gain and obesity.
examples of ways to cut down on fat
cut visible fat off meat
cook meat on grill
boil/poach eggs
skimmed or semi skimmed milk
low fat cheese/yogurt
choose lean cuts of meat
why might some people not meet 5 a day
becuase they don’t enjoy eating fruit and vegetables or cannot afford it
why should you be active
being active and maintaining a healthy weight can reduce the risk of disease such as obesity,CHD and diabetes, exercise improves your heart health and strengthens your muscles,meaning you live for longer. Maintaining a good weight gives you more energy and is a mood and confidence booster
why should you eat less salt
it can help with weight loss, decrease your risk of high cholesterol no heart disease as well as stroke. Salt increases blood pressure which can affect energy levels and lead to unhealthy eating. It can also cause dehydration.
why is breakfast important
energy
kick start metabolism which helps with weight management
boost your mood
prevents headaches
heart health
helps to control weight
reduces snacking
can help wake you up
strengthens immune system
improves mental energy for concentration and physical energy for performance
controls blood sugar levels which reduce the risk of diabetes
provides vitamins and montreal which is good for health
eat more?
fish including a portion of oily fish
how can eating riot and vegetables benefit our health
it can lower blood pressure,reduce risk of heart disease and stroke,prevent some types of cancer,help with digestive problems,has a positive affect on blood sugar and provides you with many good vitamins and minerals such as a,c,e + iron +fibre
vitamin a,c,e benefit
strengthens your immune system, they are called antioxidants and fight off free radicals which prevents illness
Iron use
green leafy veg- helps produce haemoglobin in red blood cells,carries oxygen around the body
fibre use
full for linger, maintains a healthy digestive system to prevent constipation
Omega 3 use
important for heart health found in oil fish
vitamin d use
bone health-important to help absorb calcium which prevents damage to the bones and teeth
vitamin d food
eggs
dairy
calcium use
strengthen bones
calcium food
dairy sources
green leafy vegetables
canned fish
iron use
maintains haemoglobin levels in blood to carry oxygen around around the body
iron food
red meat
green leafy veg
front of pack nutrition label meaning
traffic light colours for fat content,sugar and salt in a product.
encourages us to choose low sugar,salt and fat and energy content
red amber green
protein use
growth and repair
energy
explain two nutritional reasons why fish should be included in the diet
source of protein
omega 3 for heart health
source of vitamin D for bone health
prevents rockets in children
prevents osteomalacia in adults
prevents cancer
