Unit 2 Flashcards
What is a diet which has too much or too little of a particular nutrient
Unbalanced diet
What is a health problem which is caused by having an unbalanced diet
Dietary disorder
How we lead our lives eg how much physical activity we engage in
Lifestyle
This describes risk factors that can be changed or altered
Modifiable
This describes risk factors that cannot be changed or altered
Non-modifiable
Something that increases your chances of getting a disease
Risk factor
This relates to the body and its functioning
Physical health
The food we eat
Diet
A careful plan or method
Strategy
This relates to our emotional health
Mental health
Starchy carbs should just make up ……… of the food you eat
1/3
Starchy carb examples
Bread, rice, pasta and cereal.
High fibre examples
Potatoes with skin on, wholewheat pasta and brown rice
What can saturated fat do to the blood and what can this result in
Saturated fat can increase the amount of cholesterol in the blood. This increases your risk of developing heart disease
Saturated fat examples
Fatty cuts of meat, sausages, butter, cream, pies
Unsaturated fat examples
Vegetable oils and spreads, oily fish and avocados.
Sugary food and drinks are high in
Energy
If too much sugary food is consumed it can contribute to………………. They can also cause……………
Weight gain and tooth decay
Energy ……….. = energy …………….
Input and expenditure
Physical health issues
High blood pressure, coronary heart disease, lack of mobility and type 2 diabetes
Mental health issues
Depression, anxiety, low self esteem and relationship problems
How to keep our energy balance even
Energy input must= output
What is grazing
Eating mindlessly
What is the recommended amount of moderate physical activity for an adolescent per week
60 mins
What is the recommended amount of sugar for a teenagers
7 cubes
7 cubes in grams
30
What are the 2 types of sugar
Intrinsic sugar and free sugars
What is intrinsic sugar
It is found in fruit and veg. It is contained in cell walls and doesn’t impact on dental health or overweight
What is free sugar
Free sugar is sugars found in sweets, cakes,frosted breakfast cereals. It is also found in fruit smoothies. They cause tooth decay and obesity
Fruit juice isn’t healthy because
The sugars are released which can damage your teeth
What is cardiovascular disease
It is general term for conditions affecting the heart or blood vessels
When does cardiovascular disease occur
When one or more coronary arteries are narrowed or blocked with fatty deposits
How does CVD occur (cardiovascular disease)
Fatty deposit forms in artery
What is the medical event when an artery in the brain is blocked
Swtroke
Eating too much saturated fat can lead to
CHD (coronary heart disease)
Eating too much salt can lead to
Increased blood pressure which increases risk of CHD (Coronary heart disease)
Consuming too much alcohol can lead to
Damages heart muscle leading to increased blood pressure and weight gain leads to CHd
Smoking…
Doubles risk of CHD damaging artery walls causing fatty deposits.
What does nicotine do
Increases adrenaline which increases blood pressure
Lack of physical activity can lead to
Heart muscles not functioning properly
Mediterranean diets had ……..% lower risk of heart disease
30
Why does the Mediterranean diet have better quality if life and reduce heart disease
More fruit and veg, whole grain: bread, cereals,nuts, pulses, seeds and fish
Less saturated fat
Moderate alcohol consumption
High levels of sunshine, more oily fish and therefore more vit D
Oily fish contains a type of unsaturated fat called
Omega 3 which reduces the risk of blood clot
Fruit and veg are low in ……….. and contain an antioxidant vitamins which reduce the risk of CVD. They also contIN A TYPE OF ……….. which reduces levels of ………… in blood
Fat
Fibre
Cholesterol
Whole grain foods……
Fill us up and reduce snacking
Olive oil provides………………… which is thought to reduce the risk of…………
Monounsaturated fat
CVD
What is peak bone mass
Refers to the stage the bone is at its strongest
When is peak bone mass reached for boys
20
When is peak bone mass reached for women
18
After the peak bone mass year what happens and what risks is there
It gradually decreases and there is a risk of fractures and osteoporosis
How can you increase bone mass
Intakes of Vitamin D and calcium and taking regular weight bearing activity
What do you need to limit to keep peak bone mass
Limit alcohol and avoid smoking
Two non dairy foods which are good sources of calcium
Pulses, canned fish with bones, dried fruits
Why is vitamin D good for healthy bones
It absorbs calcium from food
3 dietary sources of vitamin D
Oily fish, eggs and dairy products
Vitamin D is …. Under the …. When it is exposed to ……..
Made
Skin
Sunlight
What is type 2 diabetes
Occurs when the body produces some insulin but not enough. It is controlled by diet or diet and insulin tablets/injections. Unlike type 1, it often occurs in people over 40.
What is coeliac disease
This is a condition that occurs when the body reacts to a protein called ‘gluten’, found in cereals such as wheat and barley.
Gluten free foods
Rice nuts
Potatoes pulses
Corn
Meat, fish and poultry
Fruit and vegetables
Gluten-free pasta, bread and other products
Unsuitable foods if you have coeliac disease
You can’t eat anything with barely, oats and rye
Foods which contain these are breakfast cereals and bread
What happens if you have coeliac disease and you eat gluten
When the body cannot tolerate this protein it means that the villi in the small intestine are not formed properly. As a result of this, an individual will not be able to absorb nutrients properly.
CHD definition
It occurs when one or more coronary arteries is narrowed or blocked with cholesterol.
Why does narrowed arteries bad for you
It reduces the blood supply to the heart forcing the heart to work much harder to pump blood around the body. If the arteries become totally blocked blood cannot flow to the heart and it can result in a heart attack
