The Relationship Between Diet And Health Flashcards
The importance of a healthy diet?
• Maintain a healthy weight by preventing obesity or undernutrition.
• Reduce the risk of diet-related diseases such as heart disease, diabetes, and high blood pressure.
• Support bone health and prevent conditions like osteoporosis.
• Improve digestion and gut health by ensuring adequate fiber intake.
• Enhance mental health, cognitive function, and concentration.
• Boost the immune system to fight infections and illnesses.
How to Use the Major Commodity Groups to Make a Balanced Food Choice
- Fruits and Vegetables – Provide vitamins, minerals, antioxidants, and fiber; should make up at least one-third of daily intake (5-a-day).
- Carbohydrates (starchy foods) – Provide energy; opt for wholegrains (brown rice, wholemeal bread, oats) over refined options.
- Proteins (meat, fish, eggs, beans, nuts, pulses, tofu, Quorn, and soya products) – Essential for growth, repair, and enzyme production.
- Dairy and Alternatives – Provide calcium and vitamin D for bone health; choose low-fat options where possible.
- Fats and Oils – Needed for energy and cell function, but should be consumed in moderation, prioritizing unsaturated fats (olive oil, avocados, nuts).
- Sugars and Processed Foods – Should be limited as they contribute to obesity, diabetes, and dental problems.
The Application of the Eight Tips for Healthy Eating
The Eatwell Guide and NHS guidelines promote eight key tips for a healthy diet:
1. Base meals on starchy foods – Choose wholegrains for slow-release energy.
2. Eat lots of fruit and vegetables – Aim for at least 5 portions a day.
3. Eat more fish, including one portion of oily fish a week – Good source of omega-3 for heart health.
4. Cut down on saturated fat and sugar – Helps prevent weight gain, diabetes, and heart disease.
5. Eat less salt (no more than 6g per day for adults) – Reduces the risk of high blood pressure.
6. Get active and maintain a healthy weight – Exercise complements a balanced diet.
7. Drink plenty of water – Hydration is key for bodily functions.
8. Don’t skip breakfast – Provides essential morning energy and helps maintain metabolism.
Diet-Related Diseases and Conditions
A poor diet can lead to several health conditions:
1. Obesity (Weight Gain and Loss)
• Causes: Excess calorie intake, high sugar/fat diet, lack of exercise.
• Effects: Increases risk of diabetes, heart disease, joint problems.
• Prevention: Balanced diet, portion control, physical activity.
2. Cardiovascular Disease (CVD) and Coronary Heart Disease (CHD)
• Causes: High saturated fat, cholesterol, salt intake; obesity; smoking.
• Effects: Narrowed arteries, heart attacks, strokes.
• Prevention: Reduce saturated fats, eat oily fish, consume fiber, stay active.
3. Diabetes (Type 2)
• Causes: High sugar intake, obesity, insulin resistance.
• Effects: Blood sugar imbalance, fatigue, nerve damage, organ damage.
• Prevention: Low-sugar, high-fiber diet; regular exercise.
4. Diverticulitis
• Causes: Low-fiber diet leading to constipation and inflamed intestines.
• Effects: Pain, bloating, infections in the gut.
• Prevention: Increase fiber intake (wholegrains, fruit, vegetables).
5. Bone Health (Osteoporosis)
• Causes: Lack of calcium and vitamin D, low physical activity.
• Effects: Weak bones, fractures.
• Prevention: Consume dairy, leafy greens, fortified foods, and weight-bearing exercise.
6. Dental Health
• Causes: High sugar intake, poor oral hygiene.
• Effects: Tooth decay, cavities, gum disease.
• Prevention: Reduce sugary foods, brush twice daily, drink water.
7. Anaemia
• Causes: Lack of iron (common in vegetarians, teenage girls, pregnant women).
• Effects: Fatigue, weakness, pale skin, dizziness.
• Prevention: Eat iron-rich foods (red meat, spinach, fortified cereals, legumes).
8. High Blood Pressure (Hypertension)
• Causes: High salt intake, obesity, stress, lack of exercise.
• Effects: Stroke, heart attack, kidney disease.
• Prevention: Reduce salt, increase potassium (fruits, vegetables), exercise.
