Topic 1 Flashcards by Erin B

What are the 8 rules for eating well

Base meals on high fibre starchy foods
Eat lots of fruit and veg
1 portion of oily fish a week
Cut down saturated fat and sugar
Eat less salt (6g a day)
Be active and maintain a healthy weight
Drink enough water
Don’t skip breakfast

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What are the two main types of fat and which is more unhealthy

Unsaturated - good
Saturated - bad - increases cholesterol and therefor chances of CHD

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Eg of saturated fat

Sausages
Butter
Cream pies
Fatty cuts of meat

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Egs of unsaturated fat

Vegetable oils
Oily fish a week

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Common dietry disorders in the uk

Obesity
Anemia
Type 2 diabetes
Tooth decay
Malnutrition
Rickets

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What are some risk factors for obesity

Consuming too much fat
Too much saturated fat
Too much sugar
Too little exercise
Consuming too much alcohol
Genetic factors

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Energy balance

When energy input is the same as energy output

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Physical health issues to do with obesity

Type 2 diabetes
CHD
Some cancers (eg colon)
Lack of mobility

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Mental health issues to do with obesity

Depression
Anxiety
Low self esteem
Relationship problems (reluctant to socialise)

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How to avoid obesity

Follow a healthy diet
Use eat well guide and 8 healthy eating tips
Include high fibre foods as they keep us fuller for longer
Even energy balance
Portion control
Grazing is eating minlessly
Portion size helps to restrict calorie intake (less likely to gain weight)
Exercise more

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Risk factors to do with CHD

Large saturated fat intake increases the amount of cholesterol, which increases chances of CHD

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Cholesterol is…

Waxy fat-like substance
Present in all cells
Helps to make hormones
Helps digestion
High levels can lead to problems such as CHD

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Intristic sugars

Found in intact fruit and veg
Doesn’t impact dental health or overweight and obesity as it is inside the cell walls

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Free sugars

Added during processing
In sweets, cakes, frosted breakfast cereals
Also in fruit juces and smoothies as sugar is released from the cells
Known to cause tooth decay and significant contributing factor to overweight and obesity

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Non modifiable risk factors for cardiovascular disease (CVD)

Being male
Getting older
Family history

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Modifiable risk factors for CVD

Earing too much saturated fat
Too much salt
Too much alcohol
Smoking
Lack of physical activity

Mediterranean diet

More fruit and veg, wholegrain breads and cereals, nuts, pulses, seed and fish
Less saturated fat
Less alcohol consumption
More sunshine, more oily fish therefore more vitamin D

What type of unsaturated fat does oily fish contain

Omega 3

What antioxidant vitamin does fruit and veg contain

Vitamin C

What fat does olive oil provide

Monounsaturated fat

What is peak bone mass

When bones are at their strongest
Females - 18
Males - 20
After these ages bone mass gradually decreases

Dietary risk factors for osteoporosis

Lack of calcium
Lack of vitamin D
Low body weight

Lifestyle risk factors for osteoporosis

Smoking
Drinking alcohol excessively
Lack of weight bearing exercise (eg running, netball, rugby)

Non modifiable risk factors for osteoporosis

Being female
Getting older
Family history

How to reduce the risk of osteoporosis

Diet rich in calcium (eg dairy products, green leafy veg) Adequate intake of vitamin D (oily fish, cheese) Healthy body weight Dont smoke Reduce alcohol intake Weight bearing exercise

What is osteoporosis

A condition of low bone density and structural deterioration of bones Doesn’t cause pain or obvious symptoms

diabetes

Sugar levels in blood are too high for too long Glucose levels controlled by insulin which is made by the pancreas Without enough insulin glucose levels rise

Type 1 diabetes

Occurs when the body isn’t able to produce insulin at all Managed by insulin injections More likely in under 40s

Type 2 diabetes

Body doesn’t produce enough insulin Controlled by a diet or diet and insulin tablets/injections Often occurs over 40s

Why is type 2 diabetes closely linked with obesity

Because they both have to do with excess weight around the waist

Why is the number of people with type 2 diabetes and obesity increasing

More time spent on sedentary hobbies Increased availability of fatty/sugary snacks, bigger portion sizes Greater awareness of symptoms leading to increased diagnosis

Symptoms of type 2 diabetes

Tiredness Needing to pee Feeling thirsty Weight loss Infections occur easily

How to manage thpe 2 diabetes without medication

Follow a healthy diet (according to eat-well guide) Recommended amount of exercise

What is coeliac disease

Body reacts to protein called gluten (found in cereals eg wheat and barley) When the body csnt tolerate gluten it means the villi in the small intestine aren’t properly formed Individuals wont be able to absorb nutrients properly

Foods coeliacs cant eat

Cereals eg Wheat, Barley, Oats and Rye Pasta Bread Biscuits Pie Soup Sausages Gravy

Foods coeliacs can eat

Rice Nuts Pulses Potatoes Corn Meat, fish, poultry Fruit and veg And anything labeled gluten free

Symptoms of coeliac disease

Nausea Tiredness/constipation Reduced growth in children