Topic 1

Question 1

What are the 8 rules for eating well

Answer 1

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

Question 2

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

Answer 2

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

Question 3

Eg of saturated fat

Answer 3

Sausages
Butter
Cream pies
Fatty cuts of meat

Question 4

Egs of unsaturated fat

Answer 4

Vegetable oils
Oily fish a week

Question 5

Common dietry disorders in the uk

Answer 5

Obesity
Anemia
Type 2 diabetes
Tooth decay
Malnutrition
Rickets

Question 6

What are some risk factors for obesity

Answer 6

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

Question 7

Energy balance

Answer 7

When energy input is the same as energy output

Question 8

Physical health issues to do with obesity

Answer 8

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

Question 9

Mental health issues to do with obesity

Answer 9

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

Question 10

How to avoid obesity

Answer 10

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

Question 11

Risk factors to do with CHD

Answer 11

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

Question 12

Cholesterol is…

Answer 12

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

Question 13

Intristic sugars

Answer 13

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

Question 14

Free sugars

Answer 14

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

Question 15

Non modifiable risk factors for cardiovascular disease (CVD)

Answer 15

Being male
Getting older
Family history

Question 16

Modifiable risk factors for CVD

Answer 16

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

Question 17

Mediterranean diet

Answer 17

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

Question 18

What type of unsaturated fat does oily fish contain

Answer 18

Omega 3

Question 19

What antioxidant vitamin does fruit and veg contain

Answer 19

Vitamin C

Question 20

What fat does olive oil provide

Answer 20

Monounsaturated fat

Question 21

What is peak bone mass

Answer 21

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

Question 22

Dietary risk factors for osteoporosis

Answer 22

Lack of calcium
Lack of vitamin D
Low body weight

Question 23

Lifestyle risk factors for osteoporosis

Answer 23

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

Question 24

Non modifiable risk factors for osteoporosis

Answer 24

Being female
Getting older
Family history

Question 25

How to reduce the risk of osteoporosis

Answer 25

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

Question 26

What is osteoporosis

Answer 26

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

Question 27

diabetes

Answer 27

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

Question 28

Type 1 diabetes

Answer 28

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

Question 29

Type 2 diabetes

Answer 29

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

Question 30

Why is type 2 diabetes closely linked with obesity

Answer 30

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

Question 31

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

Answer 31

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

Question 32

Symptoms of type 2 diabetes

Answer 32

Tiredness
Needing to pee
Feeling thirsty
Weight loss
Infections occur easily

Question 33

How to manage thpe 2 diabetes without medication

Answer 33

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

Question 34

What is coeliac disease

Answer 34

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

Question 35

Foods coeliacs cant eat

Answer 35

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

Question 36

Foods coeliacs can eat

Answer 36

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

Question 37

Symptoms of coeliac disease

Answer 37

Nausea
Tiredness/constipation
Reduced growth in children