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HFT prelim revision- nutrients > Current dietary advice > Flashcards

Current dietary advice Flashcards

1
Q

What should fibre intake increase to daily?

A

30g daily

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2
Q

What should calorie intake reduce to daily

A

120kcal daily

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3
Q

What should fruit intake increase to daily?

A

400g daily

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4
Q

What should oily fish intake increase to weekly?

A

One portion weekly

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5
Q

What should red meat intake pegged at daily?

A

70g daily

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6
Q

What should salt intake decrease to daily?

A

No more that 6g daily

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7
Q

What should total complex carbohydrates be maintained at?

A

50% of food energy

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8
Q

What should sugar decrease to?

A

No more that 5% of total food energy

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9
Q

What should fat intake be reduced to?

A

No more than 35% of food energy

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10
Q

What should saturated fats be reduced to?

A

No more than 11% of food energy

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11
Q

What should trans fatty acids be remain at?

A

Below 1% of food energy

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12
Q

What are two ways you can meet the daily fibre requirements?

A

-Use wholegrain bread and pastas
-Have fresh fruit and veg with meals

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13
Q

What are two ways you can meet the daily salt requirements?

A

-Use herbs and spices to season your foods instead of using salt
-Taste food before adding salt

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14
Q

What are two ways you can meet the sugar requirements?

A

-Use dried fruit to add flavour to baked goods instead of sugars (cinnamon, ect)
-Usesugar alternatives

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15
Q

What are two ways you can meet the daily fruit and vegetable requirements?

A

-Drink smoothies
-Add extra vegetables onto pizza

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15
Q

What are two ways you can meet the weekly oily fish intake requirements?

A

-Use fish to fill sandwiches and wraps (tuna, salmon)
-Add sardines or mackerels onto pizza

15
Q

What are two ways you can meet the fat intake requirements?

A

-Use lean meats
-Use low fat versions of food

16
Q

Why is grill cooking a good way to meet current dietary advice?

A

Little to no fat is used and any fat drips out of food

17
Q

Why is baking a good way to meet current dietary advice?

A

Added into an oven so no added fat is used

18
Q

Why is stir frying a good way to meet current dietary advice?

A

No vitamins are lost.
Small pieces of food are cooked in very little oil.

19
Q

Why is microwaving a good way to meet current dietary advice?

A

No fat or water is needed

20
Q

Why is poaching a good way to meet current dietary advice?

A

Gentle method of cooking and no fat is added

21
Q

Why is steaming a good way to meet current dietary advice?

A

No fat or salt are added during cooking.
Steam produced by boiling water cooks the food.

HFT prelim revision- nutrients (7 decks)

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