Chapter 2: Diet and Health Flashcards
(97 cards)
1
Q
What is the definition of energy
A
Energy is the body’s ability to do work
2
Q
What unit is energy measured in (2)
A
- kilocalories (kcal),
- kilojoules (kj)
3
Q
Energy content of food (3)
A
- 1g of protein: 4kcal
- 1g of carbohydrates: 4kcal
- 1g of fat: 9kcal
4
Q
The role of energy in the body (5)
A
-Physical activities:
such as swimming, running or standing
-Growth:
needed for toddlers, children, adolescents or pregnant women
-Heat:
to maintain the body’s temperature at 37C
-Functioning of internal organs:
such as the heart
-Cellular activity:
for nerve cells to transmit nerve impulses to and from the brain.
5
Q
What is your basal metabolic rate (BMR) (1)
A
This is the minimum amount of energy needed to keep internal organs working and to maintain body temperature at 37C
6
Q
Factors that determine energy requirements (8)
A
Age Occupation Climate Activity level Health status Pregnancy/lactation Gender Size
7
Q
Energy Balance (1)
A
An energy balance is when energy intake equals ones energy output
8
Q
Balanced Diet (2)
A
- A diet that contains all the necessary nutrients in the correct amounts
- e.g 1/6 protein, 1/3 fat, 1/2 carbohydrates, eight glasses of water and vitamins and minerals
9
Q
How are nutritional guidelines formed (3)
A
- The dietary practices of a nation are surveyed
- The findings are then analysed by nutritional experts
- Areas that need specific attention are highlighted
10
Q
What is a persons RI(3 points)
A
- The average daily intake level of a nutrient
- that is sufficient to meet the nutrient requirements
- of nearly all people in a specific age and gender group
11
Q
What is a food composition table (3 points)
A
- These provide the nutritional information
- concerning the nutrient and energy content
- of 100g of a solid food and 100ml of a liquid food.
12
Q
List the benefits of breastfeeding (8)
A
- Antibodies
- Correct temperature
- Sterile
- no financial cost
- No preparation
- Less fat than formula milk
- Bonding
- Mother looses weight
13
Q
Weaning Guidelines (9)
A
-Homemade meals are cheaper
-Mash foods to avoid choking
-Introduce foods one at a time to note allergies
-Varieties of foods to prevent fussy eaters
-No sugar or salt so tastes are not required
-hard foods should be introduced when teeth develop
-Iron and Vitamin C should be included as a baby’s stores are depleted
-By 1 they should be eating similarly to family
Balanced meals
14
Q
Nutritional Requirements for up to 13yr olds Protein=4 Fats=6 Carbohydrates=6 Vitamin C=5 Vitamin A=2 Iron=4 Calcium/Vitamin D/Phosphorus=4 Water=2
A
Protein: -HBV sources such as meat, eggs, cheese -for all the essential amino acids, -growth, -cell and tissue repair Fats: -heat and energy -essential fatty acids e.g omega 3 -saturated sources e.g full fat milk and cheese -unsaturated sources e.g nuts and seeds -saturated fat from processed foods should be avoided to reduce the risk of obesity and coronary heart disease, -low fat sources only to prevent the build up of cholesterol. Carbohydrates: -heat and energy -determined by gender and activity level -high fibre foods e.g brown rice -high fibre for the prevention of bowel disorders and for the gradual release of glucose into the blood which gives the body a steady supply of energy. -sugary foods should be avoided -to prevent the rapid release of glucose which will cause a rapid burst of energy followed by a slump, tooth decay, obesity, diabetes. Vitamins: -vitamin c -oranges, lemons, lime -prevention of scurvy -healthy immune system -absorption of iron -general good health -vitamin A -carrots, tomatoes -healthy eyesight/prevent night blindness Minerals -Iron- -red meat, leafy green vegetables -manufacture haemoglobin -prevent anaemia -young teenage girls and menstruation Calcium/phosphorus/Vitamin D- -dairy, sardines, leafy green vegetables -maintain healthy bones and teeth -high peak bone mass -bone diseases e.g osteoporosis Water -up to two litres of water -prevention of bowel disorders
15
Q
Meal planning guidelines for under 13yr olds(10)
A
- Regular well balanced meals-3 meals, 2 snacks-3 main food groups
- Easy to manage portions
- Attractively presented
- Enrich food-combining foods e.g. cheese to mashed potato
- Nutritious snacks e.g. fruit or veg
- No salt or sugar
- Junk food to a minimum
- participate in food prep
- new foods with old favourites
- parents eat with their children and set a good example
16
Q
Meal Planning Guidelines for 14-18yr olds(6)
A
- Regular well balanced meals
- Nutritious snacks e.g fruit and nuts
- bring healthy snacks to school to reduce the risk of unhealthy snacking at break times
- Substitute foods-low-fat to avoid overconsumption of saturated fat
- Calcium and iron to prevent bone conditions and anaemia
- Oily fish twice a week for omega-3 while studying
17
Q
Nutritional Requirements of 19-50 yr olds (extra requirements) Proteins (1) Fats (4) Carbs (1) Vitamin C Vitamin B (1) Iron (1) Calcium/Vitamin D/Phosphorus
A
Proteins -production of hormones, enzymes and antibodies, cell and tissue repair and replacement -HBV Fats- -smaller amounts for energy -unsaturated e.g seeds and nuts -high cholesterol -omega 3 for cholesterol Carbs -depends on energy level Vitamin c - Vitamin B -for release of energy from food MInerals Iron- -pre-menopausal women experiencing menstruation Calcium/Phosphorus/Vitamin D -
18
Q
Meal planning guidelines (19-50)(5)
A
- Regular well balanced meals
- Reduce salt-use herbs/spices to reduce the risk of high blood pressure and coronary heart disease
- Freeze meals to reduce the reliance on convenience food
- examine nutritional labels to make healthy food choices
- Oily fish once or twice a week
19
Q
Nutritional Requirements for Pregnant/breastfeeding women (extra) Folic acid(5) Water(2) Protein(2) Fats(1) Carbohydrates(2) Iron(1) Calcium/Vitamin D/Phosphorus(2)
A
Protein -Extra protein -maternal and foetal tissues and cells Fats -Omega 3-cognitive and nervous system development Carbs -balance energy output with input -Fibre as constipation is common Iron - anaemia is common Calcium -baby robs it from moms bones -developing baby's bones, teeth, nerves and muscles Folic acid -400mg a day -12 weeks prior to pregnancy -first 12 weeks of pregnancy -offal, green leafy vegetables -neural tube defects-spina bifida Water -extra fluids for milk production -prevent constipation
20
Q
Meal planning guidelines of pregnant women
Unpasteurised foods(2) Spicy foods(2) Salt(4)
A
Unpasteurised cheese/raw eggs -listeria -can result in miscarriage, stillbirth or severe illness in a newborn baby Avoid spicy foods -lowers risk of morning sickness -lowers risk of heartburn Keep salt consumption to a minimum -reduce the risk of high blood pressure -reduce the risk of coronary heart disease -prevent odema -swelling of the ankles
21
Q
Nutritional Requirements of 50 plus Proteins(2) Carbs(2) Fats(1) Vitamin C(1)
A
Protein -sarcopenia -loss of muscle mass Carbs -fibre to prevent constipation -energy depends on energy levels Fats omega 3 for cholesterol Vitamin C -heals wounds
22
Q
Meal Planning Guidelines of a 50 plus(8)
A
- Regular, well balanced meals
- Low-fat cooking methods
- Pension-cheaper cuts of meat-own brand products
- Easily-digestible foods- chewing may be difficult
- Easy to prepare-cooking capabilities
- Spicy foods-indigestion/heartburn
- loss of appetite, malnutrition, nutritional drinks
- loneliness and the lack of interest for cooking for one person
23
Q
Nutritional Requirements for convalescents Protein (2) Carbohydrates(1) Vitamin C(2) Iron(1) Water(3)
A
Protein -antibodies, -healing of wounds Carbohydrates -reduced amount as they are in recovery Vitamin C -body return to health and builds resistance -prevents against further infection Iron - in case of blood loss Water -more -suffering from fever or diarrhea -prevent dehydration and bowel disorders
24
Q
Meal Planning guidelines for convalescents(6)
A
- Easy to manage portions-upset stomach
- Follow the doctors orders
- Attractively presented-upset stomach
- Regular well balanced meals
- Low fat cooking methods
- Salt-reduced for high blood pressure-increased after vomiting or diarrhoea-saline solution
- Strict hygiene rules during food prep
25
Malnutrition
This means having intakes of energy and/or other nutrients below or in excess of their RI for long periods of time
26
Dietary deficiency
When the diet is lacking essential nutrients
27
Dietary excesses
When the diet contains too much of certain nutrients e.g hypervitaminosis
28
Bowel disorders- Constipation(1)(2)(3)
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Description-
-Stools become hard and difficult to expel
Causes-
-Lack of dietary fibre
-Insufficient water intake
Symptoms-
-Infrequent bowel movements
-stomach cramps
-pain
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29
Bowel disorders- Haemorrhoids (1)(5)(3)
Description-
-Swollen blood vessels are found inside or around the rectum and anus
Causes-
-Lack of dietary fibre
-Insufficient water intake
-Excessive pushing caused by constipation
-Prolonged sitting down increases pressure on blood vessels causing them to swell
-Pregnancy can increase pressure on blood vessels in the lower pelvic area causing them to swell
Symptoms-
-Pain and discomfort when expelling stools
-Itchiness around the anus
-Some blood loss passing stools
30
Bowel disorders- Diverticular disease (2)(2)(3)
Description-
-Small pouches develop in the walls of the intestine
-They fill with food waste which brings bacteria causing acids and gases to inflame the diverticula.
Causes-
-Lack of dietary fibre
-Insufficient water intake
Symptoms-
-Pain and discomfort
-Bloating
-Blood loss in stools which may lead to anaemia
31
Bowel disorders- Bowel cancer(4)(3)(5)
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Description-
-Starts in polyps on the bowel wall
-Most are not cancerous
-Over time some can develop into colon cancer
-Can be fatal if not detected early on
Causes-
-Lack of dietary fibre
-Insufficient water intake
-A diet high in saturated fat
Symptoms
-Changes in bowel habits
-Some blood loss in stools
-Stomach cramps
-Bloating
-Weight loss
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32
Bowel Disorders- Irritable bowel syndrome (2)(3)(5)
```
Description-
-Irregular muscle contractions
-Irregular bowel movements
Causes-
-The exact cause is unknown
-Often associated with a diet lacking in fibre
-Sufferers may have trigger foods
Symptoms
-Stomach cramps
-Bloating
-Diarrhoea
-Constipation
-Excessive flatulence
```
33
How to reduce the risk of developing bowel disorders (2)
- Follow a diet high in dietary fibre
| - Drink approximately two litres of water per day
34
Methods of increasing fibre In the Diet(6)
- Choose wholemeal foods instead of refined foods e.g. choose brown bread over white bread
- Increase your intake of fruit and vegetables and eat them with the skins on where possible
- Increase your intake of seeds and nuts
- Add bran to breakfast cereals and wholemeal bread
- A fibre supplement may be needed which would need to be prescribed
- Snack on popcorn (salted/sweetened
35
Definition of osteoporosis(2)
- A skeletal disease in which the bones become thin and porous due to a loss in bone mass.
- This results in fragile and brittle bones.
36
Symptoms of osteoporosis (7)
- Fragile and brittle bones that may break from a slight fall
- Curvature of the spine resulting in stooped posture or hunching due to vertebrae breaking
- Loss of height due to curvature of the spine
- Neck and back pain
- Bone fractures especially in the wrist and hip
- Pot belly because the ribs are resting on the stomach which will increase clothes sizes
- Body's centre of gravity changes putting u at more risk of falling
37
Risk factors associated with osteoporosis(HEADS)
Heredity-
-60% of bone is genetics so if a person's family has genes responsible for decreased bone mass your risk of osteoporosis is increased
Exercise-
-Lack of weight bearing exercise can increase risk as exercise maintains bone strength and encourages bone cells to renew themselves but excessive exercise has the opposite affect
Age-
-Most common in premenopausal women as oestrogen decreases reducing calcium absorption as this hormone helps to maintain bone strength in females
Diet-
-Lack of calcium, phosphorus and vitamin D can reduce strong dense bone formation and lack or excess protein can decrease bone density
Sex-
-Most prevalent in women as they have smaller, thinner bones than men and oestrogen levels decrease when women reach menopause, reducing calcium absorption and during pregnancy women may have their calcium robbed from their bones if their diet does not contain enough calcium
38
How to reduce the risk of developing osteoporosis(7)
- Consume a diet rich in calcium, vitamin D and phosphorus
- Avoid calcium absorption inhibitors such as phytic acid in cereals
- Participate in regular weight-bearing exercise e.g. jogging
- Avoid excessive alcohol consumption as it lowers vitamin D levels in the body decreasing calcium absorption
- Women can choose hormone replacement therapy to increase oestrogen levels that drop during menopause increasing calcium absorption.
- Balance protein intake as too much or too little can affect bone density
- Do not smoke as smoking inhibits calcium absorption
39
Peak Bone Mass
By the age of 18 in girls and the age of 20 in men up to 90% of bone mass is acquired. This means bones have reached their maximum strength and density, known, as peak bone mass.
40
What is plaque (3)
- Plaque is the main cause of dental disease.
- It is composed of bacteria, food and saliva, which form a coating on the outside of teeth and gums.
- If plaque is allowed to remain, can lead to periodontal disease and dental cavities/tooth decay
41
Describe periodontal disease (5)
- also called gum disease
- causes the gums to recede backwards due to bone destruction
- occurs when plaque buildsup along the gum line
- bacteria in the plaque produce toxins, causing inflammation of the gums and destruction of the bone that holds the teeth in place
- over time, teeth become loose and may have to be removed or may fall out
42
Describe dental cavities/ tooth decay (4)
- occurs when plaque is allowed to remain on teeth
- bacteria in the plaque react with food particles to produce an acid, which attacks the tooth enamel, weakening it
- over time a cavity will develop in the enamel, which eventually may expose the tooth's nerve, causing a toothache
- high sugar foods lead to excessive acid production
43
Dietary changes to reduce the risk of dental disease (7)
- avoid foods with a high sugar content as they caused the most acid to be produced
- use artificial sweeteners instead of sugar as they don't cause the formation of plaque
- choose water over fizzy drinks, dilutable juices and fruit drinks
- choose high-fibre breakfast cereals over processed high sugar options
- read ingredient lists on food packaging carefully to avoid hidden sugars
- if you do choose to eat sweet foods eat them at the end of a meal and brush your teeth afterwards
- don't snack on sweets instead eat them all at once
44
Dental Care changes to reduce the risk of dental disease (7)
- visit the dentist at least twice a year
- brush teeth at least twice daily, it's possible after each meal
- floss daily
- choose a toothpaste with fluoride, a mineral that strengthens teeth and helps prevent tooth decay
- use an antiseptic mouthwash to reduce bacteria build-up and freshen breath
- don't abuse your teeth e.g open bottles with teeth
- from time to time after brushing use disclosing tablets
45
What is a modified diet (1)
A modified diet is any diet altered to include or exclude certain foods or nutrients
46
Define celiac disease (3)
- Celiac disease is an autoimmune condition that causes the immune system to mistake gluten as a threat to the body
- this causes the body's defence system to form antibodies that attack the villi on the internal surface of the small intestine.
- damage to the villi disrupts the body's ability to absorb any nutrients from food, leading to malnourishment
47
Symptoms of celiac disease (6)
- diarrhoea
- bloating and abdominal pain
- weight loss
- nausea and vomiting
- tiredness and fatigue due to anaemia
- slow growth in children due to lack of nutrients
48
Dietary guidelines for a person with coeliac disease (6)
- exclude of foods containing gluten (any food containing wheat barley and rye)
- use a range of gluten free products to maintain a balanced diet
- include naturally gluten free foods for a balanced diet
- follow dietitians recommendations to ensure a balanced diet
- read ingredients list on food labels carefully especially unprocessed food to avoid traces of gluten
- check to see if foods carried the gluten-free symbol
49
Define vegetarian(1)
A vegetarian is a person who lives primarily on a plant based diet
50
List the types of vegetarian diets
- lacto-vegetarian diet
- lacto-ovo vegetarian diet
- pesco-vegetarian diet
- Pollo-vegetarian diet
- vegan diets
51
What does a lacto vegetarian eat (2)
- include milk and dairy products
| - exclude eggs meat and fish
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What does a lacto-ovo vegetarian eat
- include milk dairy products and eggs
| - exclude meat and fish
53
What does a pesco vegetarian eat
- include milk dairy products eggs and fish
| - excluded meat
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What does a pollo-vegetarian eat
Include milk dairy products eggs and poultry
| -exclude red meat or fish
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What does a vegan eat
Include plant-based foods only
| Exclude all animal products
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Reasons for choosing a vegetarian diet(6)
- religion or culture: e.g Buddhism as they believe killing animals is wrong
- health: a vegetarian diet is lower in saturated fat and higher in dietary fibre, which is beneficial for reducing the risk of coronary heart disease, obesity and bowel disorders
- economic: it is cheaper as meat and fish are omitted from the diet
- sensory factors: some people do not like the smell appearance taste and texture of meat and fish
- ethics: some people feel it is wrong to kill or harm animals or may disagree with intensive animal rearing such as caged hens
- family: if a person was exposed to the practice of the child or because they adapt their eating habits to suit other family members
57
Dietary guidelines for a person following a vegetarian diet (8)
- ensure each meal is nutritionally balanced
- replace meat with meat alternatives such as tofu, textured vegetable protein and mycoprotein to ensure sufficient protein intake
- include cheese milk and yoghurt in dishes for vegetarians to increase calcium in hbv protein intake
- combine two or more lbv protein foods such as beans with toast to create complete proteins and ensuring the inclusion of all the essential amino acids in the diet
- used for products such as milk to increase B12 and calcium consumption
- use vegetable stock cubes in soups and sauces and side of chicken fish or beef
- exclude animal fats such as butter and replace with vegetable oil such as olive oil
- include dairy food alternatives such as soya milk to ensure adequate calcium and vitamin d intake.
58
What is a mycoprotein(1)
Meat substitute made from microorganisms
59
Advantages of a vegetarian diet (5)
-a vegetarian diet reduces the incidence of bowel disorders due to higher fibre intake
-a vegetarian diet reduces the risk of obesity and type 2 diabetes due to reduced saturated fat intake
-less sugar and salt is consumed due to reduced reliance on processed food, reducing the risk of high blood pressure (hypertension) and type 2 diabetes
-more vitamins and minerals are consumed due to a higher consumption of fresh produce, e.g fruit and vegetables
-much cheaper
-
60
Nutrients to consider in a vegetarian diet (protein)(3)
- include soya beans or soya products as they contain HBV protein as they provide all the essential amino acids
- combine two or more LBV protein foods to create complete proteins as they contain all the essential amino acids such as beans on toast
- include meat alternatives e.g tofu, tvp and mycoprotein
61
Nutrients to consider in a vegetarian diet (Vitamin B12)(3)
- include fortified products, e.g. breakfast cereals and soya milk to prevent deficiency
- include eggs and dairy products in vegetarian diets
- in some cases supplements may also be required
62
Nutrients to consider in a vegetarian diet (zinc)(2)
- include eggs and dairy products in vegetarian diets
| - include legumes, green leafy vegetables, wholegrain bread and seeds in vegan and vegetarian diets
63
Nutrients to consider in a vegetarian diet (iron)(3)
- include non-haem sources of iron such as cereals, green leafy vegetables and pulses
- include fortified products e.g. breakfast cereals and soya milk
- include foods rich in vitamin C, e.g oranges to enhance iron absorption
64
Nutrients to consider in a vegetarian diet (vitamin D)(3)
- include dairy products and eggs in vegetarian diets
- include fortified foods, e.g. breakfast cereals and soya milk
- in some cases supplements may also be required
65
Nutrients to consider in a vegetarian diet (calcium)(3)
- include dairy products in vegetarian diets
- include green leafy vegetables, almonds, seeds, sesame seeds and nuts in vegan and vegetarian diets
- take soya milk and soya yogurt
66
What is obesity
Obesity is a condition where an individual's weight is 20% or more over their recommended weight, based on their height
67
Cases of obesity medical condition(4)
- depression-some antidepressants lead to weight gain
- Polycystic Ovary Syndrome- cysts on ovarys but also lead to weight gain
- Lack of thyroxine-produced so the metabolism slows which causes weight gain
- Cushings Syndrome which is the over production of steroid hormones in the body
68
Causes of obesity-unhealthy food choices/lifestyle choices(6)
- comfort eating
- eating out frequently
- longer portions
- drinking too much alcohol and fizzy drinks
- not enough fruit and veg
- too many fast foods
69
Causes of obesity-lack of physical activity(4)
- passtimes have changed (less physical activity/more video games)
- extra calories are stored as fat and are not used up
- may be due to occupation
- recommended amount of exercise for teens is 1 hour a day
70
Health risks associated with obesity(11)
Psychological problems:
-depression, distorted body image, low self-esteem
Sleep apnea:
-one or more pauses in breathing or shallow breaths during sleep
Coronary heart disease
Type 2 diabetes
Gallstones:
-small Stones usually made of cholesterol that form and the gallbladder. Is a gallstone becomes treated in an opening inside the gallbladder it can cause intense abdominal pain
Varicose veins:
-swollen and enlarged veins in the leg that are usually blue or dark purple
Stroke:
-interruption of the blood supply to the brain, depriving brain tissue of oxygen and nutrients
High Blood pressure (hypertension):
-the force of blood pushing against the walls of the arteries as the heart pumps is higher than the recommended level
Infertility
Arthritis:
-chronic inflammation of joints
Difficulties during childbirth and surgeries
71
Treatment of obesity(3)
- increase daily exercise to a minimum of one hour for children and young teenagers and 30 minutes for olsee teenagers, adults and older people
- follow a balanced, low-calorie diet
- a gastric bypass in severe cases
72
Dietary guidelines to reduce obesity(12)
- eat a balanced low calorie diet by following the food pyramid
- reduce intake of foods high in saturated fat, e.g butter and cream
- use low fat alternatives where possible
- choose unsaturated fats, e.g olive oil.
- ensure portion sizes are accurate
- increase intake of fruit and vegetables as they are low in fat and have fewer calories
- avoid refined carbohydrates especially those high in sugar e.g cakes and pastries as excess sugar is converted into fat in the body
- replace refined carbohydrates with high fibre foods e.g wholegrain bread
- avoid takeaways and processed foods as they tend to be higher in saturated fat and calories than homemade equivalence
- avoid sugar sweets and fizzy drinks and reduce alcohol consumption as these contain empty calories
- grillbase steam or boil food instead of frying
- choose white fish poultry and lean meats as a protein source
73
What is coronary heart disease(2)
Coronary heart disease occurs when the walls of the coronary arteries (supply the wall of the heart with blood)narrow due to a buildup of cholesterol.
-this slowly blocks the flow of oxygen-rich blood through the coronary arteries to the heart.
74
Symptoms of coronary heart disease(3)
Angina
Heart attack
Sudden cardiac death
75
Describe angina(5)
- occurs when cholesterol builds up
- restricting the blood supply due to a narrowing of the arteries
- causing a lack of oxygen in the heart muscle
- which leads to shortness of breath and severe chest pains
- emotional stress can also trigger angina
76
Describe heart attack
| 3
- occurs when a blood clot develops in an already narrowed artery
- blocking blood flow and cutting off the oxygen supply reaching the heart
- which can cause chest pain, shortness of breath and light-headedness
77
What is cholesterol(7)
- Cholesterol is a soft, wax like substance
- High density lipoproteins=healthy cholesterol
- Low density lipoproteins=lethal cholesterol
- HDL is made in the liver
- LDL is created by saturated fats
- HDL is created by unsaturated fats
- carried in the blood attached to lipids and proteins as lipoproteins
78
Functions of cholesterol(5)
- forms an essential part of bile that helps emulsify lipids during digestion
- insulates nerve fibres
- form cell membranes and hormones
- transports fat in the blood around the body
- attaches to protein to create lipoproteins
79
Controllable risk factors associated with coronary heart disease(8)
- smoking as it narrows blood vessels
- excessive alcohol consumption as it increases the risk of blood clots
- life of exercise as exercise changes LDL cholesterol into hdl cholesterol
- high blood pressure (hypertension) as it stresses blood vessels causing them to narrow
- a diet high in saturated fat as it raises LDL in the blood
- high cholesterol as it narrows or blocks blood vessels
- obesity as it's strains the heart as an increased area of body tissue needs to be supplied with oxygen
- high stress levels as it triggered reduced blood flow to the heart
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Uncontrollable risk factors associated with coronary heart disease (2)
- age as it is more prevalent in men over 45 and women over 55
- heredity as risk is increased if a person's next of kin is diagnosed
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Lifestyle guidelines to reduce the risk of coronary heart disease(5)
- reduce weight within an acceptable range
- avoid excessive alcohol consumption
- exercise regularly
- do not smoke
- reduce stress levels
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Dietary guidelines to reduce the risk of coronary heart disease(9)
- reduce intake of foods high in saturated fat
- use low-fat alternatives instead
- use unsaturated sources of fat as they lower LDLs
- choose lean sources of protein
- reduce salt intake
- reduce refined carbohydrates as overconsumption can result in excess insulin production which can raise LDLs
- choose high fibre foods as they change LDL to hdl
- choose functional foods as they contain plant sterols that help lower LDLs
- take a leaf fish two or three times a week because it contains omega-3 which raises hdl and lowers LDL
83
What is a functional food(6)
- this is a food that contains an extra ingredient which gives that food health-promoting benefits over and above its normal nutritional value
- for example benecol yoghurt drink
- yoghurt and normally taken because they are rich in calcium and benecol is rich in calcium
- however the benecol yoghurt drink contains plant stanol esters (extra ingredient).
- these stanol esters have been proven to lower LDL cholesterol
- so benecol provides calcium like other yogurts but it also lowers LDL cholesterol
84
What is diabetes mellitus(4)
Diabetes mellitus is an endocrine disorder associated with abnormally high levels of glucose in the blood
- this happens because the pancreas does not produce enough insulin, for the insulin produced is ineffective
- many of the body's cells rely on insulin to attach to them in order to allow glucose to enter from the blood so that the cells can be supplied with energy
- if glucose remains in the blood the body will not have lied fats and proteins for energy instead
85
What can high concentrations of glucose over long periods of time in the blood result in (4)
- blindness or visual impairments
- kidney failure
- amputations
- heart attack or stroke
86
Describe type 1 insulin dependent diabetes(5)
- the pancreas does not produce insulin
- occurs before the age of 40 mainly during childhood adolescence and young adulthood
- how is controlled by injectable insulin and by diet and exercise
- hereditary
- cannot be reversed
87
Describe type 2 non-insulin-dependent diabetes(4)
- the pancreas produces insulin that cannot be used by the body
- developed mainly during later adulthood after the age of 40 but more common over 60 especially among overweight adults
- control by oral medication or injectable insulin and by diet and exercise or by diet and exercise alone
- can be reversed when a person loses a significant amount of their body weight
88
Describe type 3 gestational diabetes(4)
- someone and develop this when they are pregnant
- it results in oversized babies
- symptoms disappear after the birth of the baby
- a person who suffers from this has a 1-in 2 chance of developing type 2 diabetes later in life
89
Symptoms of diabetes mellitus
- frequent urination
- excessive thirst
- weight loss
- tiredness
- lack of concentration
- blurred vision
- reoccurring infections
90
Dietary guidelines for a person with diabetes mellitus(11)
- reduce intake of foods high in saturated fats to maintain a healthy weight as obesity increases the risk of type 2 diabetes. This is especially important to control type 2 diabetes
- reduce sugar intake
- keep alcohol consumption quite low
- follow the recommendations of the dietitians
- choose diabetic confectionery to avoid spiking glucose levels
- cheese low glycemic index foods as they release glucose into the bloodstream slowly and steadily
- eat regular balanced meals to stabilize blood sugar levels and help avoid hypoglycemia or hyperglycemia
- never skip meals
- have 3 meals and 2 snacks daily
- follow the recommendations of the dietitians
- increase intake of high fibre foods as they release glucose into the bloodstream slowly and steadily
91
Hypoglycemia(3)
- occurs when a person's blood sugar levels drop below 4
- this can happen if a person with diabetes takes in too much insulin via injection or consumes too few carbohydrates
- glucose intake is required to prevent a diabetic coma e.g. drink lucozade
92
What are the symptoms of hypoglycemia(6)
- Lightheadedness
- confusion
- clammy skin
- blurred vision
- dizziness
- paleness
93
What is hyperglycemia(4)
- occurs when a person's blood sugar level rises above 7.9
- this can happen if a person with diabetes takes in too little insulin or consumes too many carbohydrates
- above 15 can cause a coma
- insulin intake is required to prevent a diabetic coma
94
Symptoms of hyperglycemia(5)
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Tiredness
Excessive thirst
Frequent urge to urinate
High temperature
Deep and loud breathing
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95
What is glycaemic index?
| 1
-this is a measure of the effect of carbohydrate foods and blood sugar levels
96
What are high GI foods?
| 2
- high GI foods release glucose quickly and cause a rapid rise in blood glucose levels
- foods that are white such as white bread or white rice
97
What are low GI foods?
| 2
- a low GI food releases glucose more slowly and over several hours or less insulin is needed to fill you up for longer
- beans most veg most certain starches such as new potatoes basmati rice and brown rice and dairy products
