Unit 1: Food for nutrition and good health Flashcards
what does each food group provide?
a range of essential nutrients
why are pregnant women advised to take folic acid?
to avoid neural tube defects
what does a varied diet provide?
all the nutrients we need to stay healthy
how much of your diet should fruit and vegetables make up?
1/3
how many portions of fruit and veg should be consumed a day?
at least 5
what nutrients are provided?
Vitamin C, Vitamin A, Fibre, Potassium, Magnesium
why do we need 5-a-day?
packed with vitamins and minerals, low in fat, help maintain a healthy weight, source of fibre and antioxidants, reduce the risk of heart disease and some cancers and very versatile
how much of our diet should carbohydrates make up?
1/3
what nutrients are provided by carbohydrates?
Fibre, Carbohydrates, Iron, Calcium and folate
what is the main function of carbs?
energy
why should you eat less white carbs?
because it goes through a milling process where it loses its fibre
what nutrients do dairy provide?
Calcium, Iron, Fats, Protein, Vitamin B12
how to lower fat intake in dairy and alternatives?
choose lower fat options, opt for lower fat cheese and use plant based spread instead of butter
how many portions of fish should you eat per week?
2
how many portions of oily fish should you eat per week?
1
what does fish contain/
Omega 3 and 6
how can you cut down on fat when choosing food from beans, pulses,fish,eggs, meat and other proteins?
choose lean cuts of meat, eat less red meat, grill meat instead of frying it
how many glasses of fluid should be drank every day?
6-8
what are the 8 tips for eating well?
- base meals on starchy foods
- eat lots of fruit and veg
- eat more fish
- cut down on saturated fat and sugar
- try eat less salt
- get active and be a healthy weight
- don’t get thirsty
- don’t skip breakfast
