Topic 1: The relationship between diet and health Flashcards
why do we need to eat food in the correct balance?
- energy we need to survive
- growth and repair of body tissue
- all bodily function, depend on energy and trace elements found
- stop us feeling hungry
- health and well-being
what is the Eatwell guide?
a healthy eating mode, to encourage people to eat the correct proportions of food to achieve a balanced diet
who can follow the Eatwell Guide?
Most people except children under 2 who have special dietary needs
Between age 2-5 children should start following it
what are the 5 food groups of the Eatwell guide?
Fruit and veg
Starchy carbohydrates + pasta, bread, potatoes etc.
Dairy
Beans, pulses, meat, fish and other proteins
Oils and spread
What dietary advice does the Eatwell Guide support?
reduce fat, sugar, sugar and alcohol in your diet
Eat more fibre
Is there good or bad food?
No. All food can be in a healthy diet as long as the overall balance is right
What can be said about fruits and vegetables?
- eat at least 5 portions of fruit + veg a day
- over a third of the food we eat in a day
- if you eat, less likely to develop CHD and other cancers
- potatoes not part of group
What can be said about starchy carbohydrates?
- eat wholegrain and higher fibre where possible
- make up over a third of the food we eat
- good source of energy and provide use with other nutrients
- often combined with other ingredients
- consider the way you are cooking it
What can be said about dairy?
- good sources of protein, vitamins and calcium
- many lower fat alternatives
- no butters and creams as they are high in saturated fat
- check labels for fat content
what can be said about proteins?
- good source of protein and other nutrients
- good alternative to meat
- try to reduce red and processed meat
- use cooking method with no fat
- choose lower fat meat products
- fish twice a week
what can be said about oils and spreads?
- some fats included in the diet, reduce intake of saturated fat
- not use a lot of product as they are high in fat
- choose low fat spreads
- foods high in calories
- butter not included as it should be eaten less often
what counts towards your 6-8 glasses of fluid a day?
tea, lower fat milk, sugar free drinks, water, coffee
what are the effects of reducing the amount of saturated fat?
- reduced risk of heart disease
- lower blood cholesterol
what are the effects of reducing the amount of sugars?
- reduce risk of obesity
- reduce risk of tooth decay
how much of our sugar should come from free sugars?
no more than 5%
what are free sugars?
added to foods and drinks by manufacturers,cooks or consumers and are found naturally in honey, syrups and fruit juices
what are non-free sugars?
found naturally in products
what are the effects of reducing the amount of salt?
- reduce blood pressure
- reduce risk of heart disease
- reduce risk of a stroke
what are the eight tips for eating healthy?
1) base your meals on starchy foods
2) eat lots of fruit and vegetables
3) eat more fish - two portions a week; one of these should be oily
4) cut down on saturated fat and sugar
5) eat less salt - adults should eat no more than 6g per day
6) get active and maintain a healthy weight
7) don’t get thirsty, drink plenty of water
8) don’t skip breakfast
what is obesity?
excess fatness, measured as a ratio of weight to height
what is diabetes?
a metabolic disorder caused by the poor absorption of glucose. This can be due to the failure to produce insulin or the poor response of tissues to insulin.
Type 1 develops in childhood
Type 2 is usually from the middle ages onwards
how do most people try to lose weight?
reducing the number of calories combined
Factors which contribute to the risk of heart disease
- low levels of exercise
- smoking
- family history
- high blood pressure
- raised cholesterol
- obesity
How to reduce the risk of heart disease
- varied diet
- more fruit and vegetables
- more starchy carbohydrates
- regular physical exercise
- do not smoke
- fish instead of meat
- mono- and polyunsaturated fats
- cut back on fat in diet and cooking
What should diabetics do to follow their guidance
- high-fibre starchy carbohydrates
- low in sugar
what is diverticulitis?
condition that affects the large intestine
what is diverticular disease?
caused by a lack of fibre
what is NSP?
part of the food that is not digested by the body
what is osteoporosis?
bones start to use minerals and their strength and break easily
what would increase your likelihood of getting osteoporosis?
- genes
- age
- race
- gender
- smoking
- low body weight
- previous fractures
- medicines
- high alcohol consumption
what is anaemia?
lack of iron in the diet
what are the best sources of iron?
- liver and kidney
- red meat
- oily fish
- leafy green vegetables
