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Food Prep and Nutrition > Diet and good health > Flashcards

Diet and good health Flashcards

1
Q

What does the term diet mean?

A

Food and drink that we consume daily

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2
Q

What does the term balanced diet mean?

A

A healthy diet providing all necessary nutrients for healthy body function

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3
Q

What are the five sections of the Eatwell Guide?

A 
Starchy carbohydrates
Fruits and vegetables
Protein
Dairy and alternatives
Fats and oils
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4
Q

What term describes foods that fit into more than one section of the Eatwell Guide?

A

Composite foods

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5
Q

How many grams should a fresh portion of your 5 a day weigh?

A

80g

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6
Q

How many grams of dried fruits count as a portion of your 5 a day?

A

25g

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7
Q

How many millilitres of fruit juice count as one of your 5 a day?

A

250ml

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8
Q

What are the eight healthy eating guidelines from the government?

A 
Base meals on starchy foods
Cut down on saturated fats
Eat lots of fruits and vegetables
Eat less salt
Eat more fish
Drink plenty of water
Do not skip breakfast
Get active and maintain a healthy weight
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9
Q

How many grams of saturated fat per 100g do high fat foods contain?

A

5g of saturated fat per 100g

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10
Q

How many grams of saturated fat per 100g do low fat foods contain?

A

Less than 1.5g of saturated fat per 100g

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11
Q

How many grams of salt per 100g do high salt foods contain?

A

More than 1.5g per 100g

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12
Q

How many grams of salt per 100g do low salt foods contain?

A

Less than 0.3g per 100g

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13
Q

What is the maximum amount of salt people over the age of 11 should be eating a day?

A

6g

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14
Q

How many portions of fish should you eat a week?

A

2 portions (1 should be oily)

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15
Q

How much water should you drink a day?

A

6-8 glasses or 2 litres

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16
Q

What does the term undernutrition mean?

A

When you do not get enough food

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17
Q

What does the term overnutrition mean?

A

Having too much of a particular nutrient or nutrients

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18
Q

What does the term malnutrition mean?

A

Condition linked to bad nutrition
Can be too much or too little of a nutrient
Describes starvation and overeating

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19
Q

What percentage of adults in the UK are classes as overweight or obese?

A

60%

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20
Q

What factors can affect nutritional requirements?

A 
Age
Body size
Health
Activity levels
Gender
Pregnancy and breastfeeding
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21
Q

What does DRV stand for?

A

Dietary reference values

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22
Q

What does the term DRV mean?

A

An estimate of the nutritional requirements of a healthy population

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23
Q

What are free sugars?

A

Any sugars other than lactose or fructose which are added to foods

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24
Q

What does RNI stand for?

A

Reference nutrient intakes

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25
Q

What are RNI’s?

A

Estimates of protein, vitamin and mineral requirements for different people

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26
Q

What does EAR stand for?

A

Estimate average requirement

27
Q

What are EARs?

A

Targets for the amount of energy the average person needs

28
Q

What does BMR stand for?

A

Basal metabolic rate

29
Q

What is a BMR?

A

The amount of energy required to just stay alive

30
Q

What does PAL stand for?

A

Physical activity level

31
Q

What are PALs?

A

The amount of energy required to complete any physical activities

32
Q

What does RI stand for?

A

Reference intakes

33
Q

What are RI’s?

A

The amount of key nutrients needed for maintain a healthy diet

34
Q

What classes a food item a sugar free product?

A

Less than 0.5g sugar per 100g

35
Q

What classes a food item a low fat item?

A

Less than 3g fat per 100g

36
Q

What classes a food item as high fibre?

A

More than 6g per 100g

37
Q

What age group grow the fastest?

A

Teenagers

38
Q

For how many months are babies on milk only?

A

4-6 months

39
Q

What term describes babies being trained to eat soft foods rather than just milk?

A

Weaning

40
Q

True or False? Children can be more hungry during growth spurts

A

True

41
Q

Why should teenagers follow healthy eating guidelines?

A

To create habits that last a lifetime
Decrease chances of future coronary hart disease (CHD), type 2 diabetes and osteoporosis
To keep a healthy weight
To support energy levels

42
Q

At what age do girls typically begin growth spurts?

A

10 years

43
Q

At what age do boys typically begin growth spurts?

A

12 years

44
Q

Why do teenage girls need to increase their iron intakes?

A

Begin menstruating (begin their periods)

45
Q

What nutrients do pregnant women need more of?

A 
Vitamin D
Vitamin B9 (folate)
Calcium
Iron
Fibre
Protein
Vitamin C
46
Q

What foods should pregnant women avoid?

A 
Uncooked meats
Uncooked vegetables
Unpasteurised milk and milk products e.g. yoghurt and cheese
raw eggs
Soft and blue cheeses
Pate
Swordfish and shark
47
Q

What nutrients do breastfeeding women need more of?

A

Protein
Calcium
Zinc
Vitamins

48
Q

What must coeliacs avoid?

A

Gluten

49
Q

What is gluten?

A

Protein found in wheat and wheat products

50
Q

What foods should help people with iron deficiency anaemia?

A 
Dark green leafy vegetables e.g. watercress and curly kale
Iron fortified cereals or bread
Brown rice
Pulses and beans
Nuts and seeds
Meat, fish and tofu
Eggs
Dried fruit e.g. apricots, prunes and raisins
51
Q

What is type 1 diabetes?

A

When the pancreas produces little, if any, insulin

52
Q

What is insulin?

A

The hormone which controls blood sugar levels

53
Q

What is type 2 diabetes?

A

When the pancreas produce too little insulin, or is slow to do so

54
Q

What dietary advice should people with type 2 diabetes follow?

A 
Eat regular meals
Include carbohydrates in the diet
Reduce saturated fat intake
Reduce salt intake
Try using artificial sweetners
55
Q

What does CVD stand for?

A

Cardio vascular disease

56
Q

What is CVD?

A

Term that describes any disease of the heart or blood vessels

57
Q

What are the risk factors for developing CVD?

A

Overweight or obese
High blood pressure
High blood cholesterol
Lack of exercise

58
Q

What dietary advice should people with CVD follow?

A 
Low saturated fat
Higher unsaturated fat
High fibre
No more than 6g salt daily
Limit alcohol intake
Avoid smoking
59
Q

What does the term obesity mean?

A

Somebody who is very overweight

Carrying a lot of body fat

60
Q

What are the four BMI categories?

A

Underweight
Healthy
Overweight
Obese

61
Q

What does BMI stand for?

A

Body mass index

62
Q

What causes obesity?

A

Energy intake being higher than energy output

63
Q

What groups of people are at risk of vitamin D deficiency?

A 
People who are housebound or are frail
People on a poor diet
People who keep covered up in sunlight
Women who are pregnant or breastfeeding
People with darker skin tones
64
Q

What are the food allergens that must be labelled on foods?

A 
Peanuts
Nuts
Eggs
Milk
Celery
Mustard
Crustaceans
Molluscs
Fish
Sesame seeds
Gluten
Soybeans
Lupin
Sulpher dioxide

Food Prep and Nutrition (17 decks)

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