Unit 2 : What's On Your Plate? Flashcards
What is a substance found in food that has a specific function in the body?
Nutrient
What is the food we eat?
Diet
What is the food which a nutrient is found in?
Source
What is the exercise we do?
Physical activity
What is the name of a disorder caused by gaining excessive weight?
Obesity
What is the process which causes tooth decay?
Dental caries
What is balancing the food we eat with physical activity?
Energy balance
What is the secret to a healthy diet?
Balance
When are unhealthy foods eaten?
As occasional treats
What do you use to help get your balance right?
The ‘Eatwell Guide’
What will the foods in each section of the plate provide?
A different range of nutrients
Do you need to follow the Eatwell guide all the time?
You don’t need to get the balance exactly right at every meal, but try to get it right over a period of time, such as over a whole week.
You can use the Eatwell guide to help you make healthier choices whenever your ________________ what to eat.
Deciding
You can use the Eatwell guide to help you make healthier choices whenever your at home ___________________.
Cooking
You can use the Eatwell guide to help you make healthier choices whenever your out ___________________ for groceries.
Shopping
You can use the Eatwell guide to help you make healthier choices whenever your eating out in a restaurant, café or _____________ ____________________.
School canteen
You can use the Eatwell guide to help you make healthier choices whenever your choosing food to bring to school for a ______________ ____________.
Packed lunch
Which nutrients do adolescents need?
Protein, carbohydrates - starch and sugar, fat, calcium, iron, vitamin C and dietary fibre.
What does protein help with?
Rapid growth
What are carbohydrates used for?
Energy to grow and carry out activities. There are two types of carbohydrate-starch and sugar
What is fat used for?
To provide energy
What is calcium used for?
For growth and strengthening of bones and teeth
What is iron used for?
To produce enough red blood cells (especially when growth is rapid) and boost your brain power
What is vitamin C used for?
To build a strong immune system (this protects you from infections)
What is dietary fibre used for?
To prevent constipation
What do you use the Eatwell guide for?
Use the Eatwell guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.
How many glasses of water should you drink every day?
6-8
What should you limit fruit juice and/or smoothies to a total of a day?
150ml
When you check the label on packaged food what foods should you choose?
Foods lower in fat, salt and sugar
How should you eat unhealthy foods?
Eat less often and in small amounts
What is the average intake of food and drink for a woman per day?
2000kcal
What is the average intake of food and drink for a man per day?
2500kcal
Name the FIVE sections of the Eatwell guide, putting them in Oder starting with the one you should eat most of?
Fruit and vegetables, carbohydrates, protein, dairy and alternatives, oils and spreads
How many portions of fruit and vegetables should you eat every day?
Eat at least 5 portions of a variety of fruit and vegetables every day
What kind of carbohydrates should you choose?
Choose wholegrain or higher fibre versions with less added fat, salt and sugar
What proteins should you eat more of?
Eat more beans and pulses, 2 portions of sustainably sourced fish per week, one which is oily. Eat less red and processed meat.
What dairy products and alternatives should you choose?
Choose lower fat and lower sugar options
What oils and spreads should you choose?
Choose unsaturated oils and use in small amounts
Why should you drink 6-8 glasses of water per day?
Water is not a nutrient but it is needed to hydrate your body and improve concentration
Name four fluids, other than water, that may contribute to your water intake each day.
Milk, tea, coffee and freshly squeezed orange juice
Give 6 examples of fruit and vegetables and their main nutrients.
Apple, banana, orange, carrot, peas, cabbage.
Fresh, frozen, dried, juice form, tinned.
Dietary fibre
Vitamin C
Give 6 examples of carbohydrates and their main nutrients.
Potatoes, bread, rice, cereal, pasta, bagels, porridge. Mashed, wedges, boiled potatoes. Wholegrain bread, scones, wheaten bread, tagliatelle, wholegrain rice, spaghetti, cous cous
Starchy carbohydrate
Protein
Wholegrain varieties also provide dietary fibre
Give 6 examples of diary products and alternatives and their main nutrients.
Milk, cheese, yoghurt , cottage cheese, soya milk, almond milk, Cream cheese, fromage frais, quark, cream, goats milk
Protein , calcium, fat
Give 6 examples of proteins and their main nutrients.
Beans, fish, lentils, tuna, homas, chick peas, chicken, eggs, nuts, salmon, cod, meat, pulses, turkey, mince, oysters, pork, clams, kidney beans, Mexican beans, beef, baked beans, broad beans, chick peas.
Protein, iron, fat
Give 6 examples of oils and spreads and their main nutrients.
Olive oil, butter, sunflower oil, vegetable oil, lard, flora, rapeseed oil, ghee, margarine, 1kacl oil spray, peanut butter, corn oil, mayonnaise, duck fat, coconut oil
Fat
What will you notice in many of the meals we eat e.g. Pizza and sandwiches?
You will notice that many of the meals we eat e.g. Pizza, sandwiches are a combination of the food groups. For these sorts of food, you need to work out the main ingredients and think how these fit in with the sections on the plate.
Separate a ham and pineapple pizza into the ingredients and sections of the ‘Eatwell Guide’?
Ham-beans, pulses, fish, eggs, meat and other proteins.
Pineapple-fruit and vegetables.
Cheese-dairy and alternatives.
Bread-potatoes, bread, rice, pasta and other starchy carbohydrates.
During adolescence, what do young people require
During adolescence, young people require lots of energy for growth spurts and physical activity.
What are many young people tempted by?
Many young people are tempted to snack on crisps, sweets, chocolate and fizzy drinks which are high in sugar and fat and therefore contain lots of calories.
What are calories a measure of?
Calories are a measure of energy, and when we eat more calories than we burn off over a period of time, it can result in obesity.
What do we end to do in order to stay a healthy weight?
In order to stay a healthy weight, we need to balance our food intake with the right amount of regular physical activity.
Where can you get your energy from?
Energy comes from two sources: fat and carbohydrates
What is fat?
Fat is a very concentrated source of energy. This means that it provides lots of energy per gram of fat and therefore we only need small amounts of fat. Eating excessive amounts of fat can lead to obesity.
Instead of eating fried bacon what should you choose?
Grill bacon instead of frying. Use back bacon and trim off fat.
Instead of eating a fried egg what should you choose?
Boiled egg
Instead of eating crisps what should you choose?
Lites,baked crisps, crisps which are low in fat
Instead of eating chips what should you choose?
Baked potato wedges, oven cooked, fry them with 1kcal spray.
Instead of eating full fat mayonnaise what should you choose?
Mayonnaise with less fat (low fat mayonnaise)
Instead of eating fresh cream with puddings what should you choose?
Crème fresh, low fat Greek yogurt, low fat custard
Instead of eating whole milk (blue lid) what should you choose?
Semi-skimmed milk
Instead of eating chocolate what should you choose?
Dark chocolate, a piece of fruit, eat less, digestive
What are the two types of carbohydrates?
Starchy and sugary
Where should we get most of our energy from?
We should get most of our energy from starchy carbohydrates which are found in the potatoes, bread, rice, pasta and other starchy carbohydrates
What will the energy from starchy carbohydrates do?
The energy from theses foods will last longer than the energy from sugary foods
What will sugary carbohydrates still do?
Sugary carbohydrates will still give us energy, but it will be short-lived, and foods containing lots of sugar are unlikely to contain any other useful nutrients
What will eating excessive amounts of sugary foods lead to?
Eating excessive amounts of sugary foods will lead to tooth decay and obesity
Give five examples of foods high in starch?
- Wholegrain bread
- Wholegrain pasta
- Wholegrain cereal
- Porridge
- Potatoes
Give five examples of foods high in sugar?
- Bread with jam
- Pretzels
- Porridge with honey
- Scone
- Muffin
In the intestine, what does dietary fibre act like?
In the intestine, dietary fibre acts like a sponge - it soaks up and holds water to form a large bulk. This bulk helps the muscles of the intestine to gently push waste out of the body.
What happens if we do not get enough dietary?
If we do not get enough dietary fibre, the waste becomes a hard mass, which is difficult for the body to get rid of. This is called constipation
In the long term, what can a lack of dietary fibre lead to?
In the long term, a lack of dietary fibre can lead to other diseases such as bowel cancer
Where is dietary fibre contained?
Dietary fibre is contained only in plant cells, and therefore is found in foods which originate from the ground e.g. Cereals, fruit and vegetables.
In order to obtain dietary fibre what must we choose?
In order to obtain dietary fibre we must choose wholegrain varieties where possible e.g. Wholegrain bread and breakfast cereals, and when it’s appropriate, eat fruit and vegetables with the skins on.
How might you adapt or change •Spaghetti bolognaise •Shortbread to provide more dietary fibre?
- Use wholegrain spaghetti.
* Swap the shortbread for a flake meal biscuit.
How might you adapt or change •Baked sausages, mashed potato •Ice cream and tinned peaches to provide more dietary fibre?
- Have boiled potato rather than mash.
- Have corn sausages.
- Have fresh peaches instead of tinned.
How might you adapt or change •Pizza with ham and cheese topping •Chocolate cake to provide more dietary fibre?
- Use a wholegrain pizza base.
- Add fruit or veg to the pizza topping.
- Swap the chocolate cake for a carrot cake or banana bread.
How might you adapt or change •Chicken curry and boiled rice •Fruit salad to provide more dietary fibre?
- Add some vegetables to the chicken curry.
- Use wholegrain rice.
- Have fruity nhan bread (peshwari).
- Keep the skin on the fruit.
How might you adapt or change •Battered fish and chips •Apple crumble and custard to provide more dietary fibre?
- Have mashed potatoes or potato wedges instead of chips.
- Have mushy peas.
- Put a handful of nuts and/or oats into the crumble.
How many portions of fruit and vegetables should we have a day?
It is recommended that we should be eating at least 5 portions of fruit and vegetables a day, but it is important that we eat a variety of colours.
What are fruit and vegetables a good source of?
Fruit and vegetables are a good source of vitamin C which helps to protect our bodies against minor infections like colds.
What are people who eat lots of fruit and vegetables less likely to develop?
People who eat lots of fruit and vegetables are less likely to develop serious diseases like coronary heart disease (CHD) and some cancers.
What are the skins of fruit and vegetables rich in?
The skins of fruit and vegetables are rich in dietary fibre which helps to prevent constipation.
What do we not always have to eat?
We don’t always have to eat fresh fruit and vegetables to meet our requirements
How can fresh fruit and vegetables be included in your diet to contribute towards your five a day?
- Add chopped banana to breakfast cereal.
* Add lettuce and tomato to a ham sandwich.
How can frozen fruit and vegetables be included in your diet to contribute towards your five a day?
- Make a smoothie made of frozen fruit.
* Add frozen peas to rice/curry.
How can dried fruit and vegetables be included in your diet to contribute towards your five a day?
- Add dried sultanas to scones.
* Have dates with a cup of tea/milk.
How can tinned fruit and vegetables be included in your diet to contribute towards your five a day?
- Add tinned tomatoes to a sauce.
* Add tinned fruit to a cake/crumble.
How can juices/smoothies fruit and vegetables be included in your diet to contribute towards your five a day?
- Have a smoothie with your breakfast.
* Add lemon juice to a meal/pudding.
As a guide what is a portion?
As a guid a portion is roughly what fits into the palm of your hand. For an older adolescent or adult this is about 80g.
What does one portion equal for banana, orange, pear, apple?
One banana, orange, pear or Apple or a similar sized fruit.
What does one portion equal for grapefruit or avocado?
Half a large grapefruit or avocado
What does one portion equal for a melon or pineapple?
One slice
What does one portion equal for plumbs and satsumas?
Two plumbs, satsumas or similar sized fruits
What does one portion equal for dried fruit e.g. Sultanas, raisins?
One heaped tablespoon
What does one portion equal for grapes, cherries or berries?
A handful
What does one portion equal for raw, cooked or frozen vegetables?
Three heaped tablespoons
What does one portion equal for pulses (beans, peas or lentils)
Three heaped tablespoons
What does one portion equal for salad?
One dessert bowl
What does one portion equal for unsweetened fruit juice?
150ml
What does one portion equal for a smoothie?
150ml
What can eating excess fat lead to?
Obesity
What can eating excess sugar lead to?
Dental caries and obesity
According to the Eatwell Guide, which group of foods will provide iron?
Beans, pulses, fish, eggs, meat and other proteins
Na,e the condition which can be caused by not eating enough iron-rich foods?
Anemia
Sophie is 13 and has decided to become a vegetarian. A vegetarian does not eat the flesh of an animal. Write down three foods from this group which will provide her with iron?
Beans, lentils, eggs
How many portions of fruit and vegetables should adolescents eat every day?
At least 5
Which of the following items count as one portion of fruit and vegetables:
•1 apple. •A medium glass of Fanta. •1 dessert bowl of salad.
•1 plumb. •3 heaped tablespoons of sweetcorn. •A small bunch of grapes. •A handful of nuts. •2 tablespoons of raisins.
•1 apple. •1 dessert bowl of salad. •3 heaped tablespoons of sweetcorn. •A small bunch of grapes. •A glass of fresh fruit juice.
Adam is 16 and he knows it is important to include calcium in his diet everyday. He doesn’t like drinking milk or eating yoghurt. Suggest two ways Adam can ensure he has enough calcium in his diet?
Cheese, milk in cereal, green leafy vegetables, white bread.
Why should we eat the skins of potatoes?
We should eat the skins of potatoes because they contain lots of fibre.
Write down three ways to cook and eat potatoes with their skins on?
- Baby boiled potatoes.
- Jacket potato/baked.
- Potato wedges.
Adolescents should consume no more than how much sugar per day?
- 5 teaspoons
- 30g
How much sugar is there in 330ml can of Coca Cola?
10.6g
How much sugar is there in a tablespoon of tomato ketchup?
3.7g
How much sugar is there in a small box of raisins (14g)?
18g
How much sugar is there in 150g of fruit yogurt?
20.9g
How much sugar is there in a 30g portion of sugar coated breakfast cereal?
11g
How much sugar is there in one chocolate digestive biscuit?
4.9g
How much sugar is there in 100g vanilla ice-cream?
21g
How much sugar is there in McDonald’s chocolate milkshake (medium)?
47g
