Chpt 3 A Balanced Diet

Question 1

What does a balanced diet provide?

Answer 1

All the body’s requirements for growth and development. It has all the nutrients the body needs in the correct amounts

Question 2

What are two healthy eating guidelines?

Answer 2

• reduce intake of saturated fat, sugar and salt

- increase intake of fruit, veg, fibre, water, iron and calcium

Question 3

What is the on bottom level of the food pyramid and how much should you eat of it?

Answer 3

It is the fruit and veg group and you should have 5-7 servings a day
-e.g. Carrots, broccoli, tomatoes, apples, bananas, orange juice

Question 4

What is the on second (from the bottom) level of the food group and how much should you eat of it?

Answer 4

Cereal and potato group and you should have 3-5 servings a day.
-e.g. Pasta, potatoes, brown bread

Question 5

What is the on third (from the bottom) food group and how much should you eat of it?

Answer 5

Milk, yoghurt and cheese group and you should have if you are 9-18 yrs old or otherwise 3

Question 6

What is the on fourth (from the bottom) level and how much of it should you have?

Answer 6

Meat, poultry, eggs, fish and beans and you should have 2 servings a day

Question 7

What is on the fifth (from the bottom) level and how much should you eat of it?

Answer 7

Fats, spreads and oils and you should have it in very small amounts

Question 8

What is at the top of the pyramid and how often should you eat it?

Answer 8

Foods and drinks high in fat, sugar, and salt and you should have it maximum once or twice a week

Question 9

What is a portion of meat or chicken?

Answer 9

60g (2oz)

Question 10

What is a portion of fish?

Answer 10

90g (3oz)

Question 11

What is a portion of eggs

Answer 11

2

Question 12

What is a portion of cheddar type cheese?

Answer 12

60g (2oz)

Question 13

What is a portion of peas/beans?

Answer 13

2 Large tbsp’s

Question 14

What is a portion of nuts?

Answer 14

90g (3oz)

Question 15

What is a serving of fruit juice?

Answer 15

A small glass

Question 16

What is a serving of salad/veg?

Answer 16

Large bowl

Question 17

What is a serving of bread?

Answer 17

1 slice

Question 18

Whats a serving of cereal?

Answer 18

A bowl

Question 19

Whats a serving of rice/pasta?

Answer 19

A large tbsp

Question 20

Whats a serving of potato?

Answer 20

1 medium potato

Question 21

What is a serving of milk?

Answer 21

A glass

Question 22

hats a serving of cheese?

Answer 22

30g

Question 23

Why do newborn babies rely on milk for the first 4-6 months of their life?

Answer 23

Because their digestive cannot cope with solid foods. Breastfeeding is recommended as it provides all the nutrients in proportion for the babies needs. It also creates a bond and passes immunity from mother to baby.

Question 24

Whats an alternative to breast milk?

Answer 24

Dried cows milk formula

Question 25

What milk is not suitable for a baby and why?

Answer 25

Skimmed milk because it lacks vitamins A + D and fat

Question 26

When are babies weaned and what is weaning?

Answer 26

At 4-6 months and weaning is the process of slowly introducing solid foods. Foods should be smooth and easy to swallow and they should provide protein, iron and vitamin C

Question 27

What do you never add to a babies food?

Answer 27

Salt or sugar

Question 28

What foods should you avoid in babies diet?

Answer 28

Honey, highly spiced fatty and fried foods wheat-based foods, nuts or seeds.

Question 29

What should a baby be eating from 8 months on?

Answer 29

A varied diet with food from all food groups

Question 30

Why is cows milk not suitable until the baby is one year old?

Answer 30

It has too much salt and protein

Question 31

Give the guidelines for healthy eating as a child?

Answer 31

- healthy eating habits developed - protein, energy, calcium and iron ->energy - small stomachs so should be offered regular meals and snacks rather than picking through the day - fruit and veg for vitamin C, iron and fibre - avoid high-fat, salty or sugary foods - parents eat at same time and discourage any food fads that develop - meals should be calm and relaxed

Question 32

What are the guidelines for adolescents and healthy eating?

Answer 32

- between 10-15 years of age boys and girls go through growth spurts, this calls for protein, calcium, iron and vitamins A+D - foods from bread, cereal and potato group eating with every meal for energy - have healthy snacks like fruit, yoghurt, nuts, dried fruit, rice cakes, and seeds - milk and dairy foods important to provide calcium for development of strong bones and teeth and to prevent osteoporosis in later life - girls should eat iron-rich foods to prevent anemia - should eat variety of foods and balance food eaten with exercise - its needed to build strong bones, for good concentration, for healthy skin and muscles - hey should avoid skipping meals -> overeating later on

Question 33

What should you do before experimenting with diets?

Answer 33

Consult a doctor as the can lead to lack of concentration

Question 34

What is nutrition important for in adults?

Answer 34

Repair and maintenance of body and to help prevent disease

Question 35

What is protein required for?

Answer 35

The repair of damaged cells and to replace cells

Question 36

What should adults avoid?

Answer 36

Too much saturated fat and sugar to reduce risk of weight problems and coronary heart disease

Question 37

Why should oily fish be eaten twice a week?

Answer 37

As they have omega three fats to help prevent heart attacks and strokes, and improve memory and concentration

Question 38

Why should salt intake be controlled?

Answer 38

To reduce risk of high blood pressure and stroke

Question 39

Why should fibre be eaten?

Answer 39

To prevent bowel disorders, and control appetite

Question 40

Why should women have a high intake of calcium?

Answer 40

To reduce risk of osteoporosis

Question 41

Why should women have a high intake of iron?

Answer 41

To prevent anemia

Question 42

What should the alcohol intake for men and women be?

Answer 42

Women - 14 units | Men- 21 units

Question 43

Who requires more energy men or women?

Answer 43

Men

Question 44

What are examples of manual and sedentary occupations?

Answer 44

- manual: farmer, builder, swimming instructor | - sedentary: teacher, secretary

Question 45

What should a woman be eating before becoming pregnant?

Answer 45

A balanced diet and she should also be reasonably fit

Question 46

What should a woman be eating during pregnancy?

Answer 46

All the essential nutrients for her health and the babies growth and development

Question 47

Why are protein, calcium, phosphorus, and vitamin A+D important in a pregnant women's diet?

Answer 47

For the growth of the foetus and development of bones and teeth

Question 48

Why are iron and vitamin C important in a pregnant woman's diet?

Answer 48

To prevent anaemia and fight infections

Question 49

When should folic acid be taken and why for pregnant woman?

Answer 49

Before and during pregnancy to prevent spina bifida

Question 50

Why should fibre rich foods and plenty of fluids be eaten?

Answer 50

To avoid constipation

Question 51

What foods are pregnant and breastfeeding woman advised to avoid and why?

Answer 51

Pates, undercooked meat, unpasteurised milks, cheeses made from unpasteurised milk, raw/undercooked eggs to avoid listeria. Alcohol, cigarettes, spicy or rich foods and strong tea or coffee should also be avoided

Question 52

Why should high amounts liver be avoided in a pregnant womans diet?

Answer 52

Because it contains too much vitamin A which can be harmful to the baby

Question 53

Is appetite and thirst reduced the older you get?

Answer 53

Yes

Question 54

Why are calcium and vitamin D important in elderly people?

Answer 54

To maintain healthy bones and prevent osteoporosis

Question 55

What is vitamin B needed for?

Answer 55

Healthy nerves and release of energy

Question 56

What can unsaturated fats and omega 3 fats from oily fish help with?

Answer 56

Arthritus

Question 57

Give some guidelines for a diet for a convalescent or invalid?

Answer 57

- they need protein for repair of damaged cells - zinc (found in yoghurt, meat and some fruit and veg) and vitamin C is needed for healing and to fight infections - energy foods should be cut down as the convalescent may have to stay in bed - avoid spicy, fatty and re-heated foods - ensure plenty of fluids are taken especially if they have a fever.