Diet & Good Health

Question 1

What dose diet mean

Answer 1

When you consume food & drink on a daily basis (everyone is on a diet)

Question 2

What is a Balanced diet

Answer 2

A diet containing all the correct nutrients in the correct amount, contributing to good health

Question 3

What are the government guidelines for a healthy diet

Answer 3

1. Base your meals on starchy carbs
2. Eat lots of fruit and vegetables
3. Eat more fish, including portion of oily fish
4. Cut down on saturated fats and sugars
5. Eat less salt
6. Get active and be a healthy weight
7. Don’t get thirsty
8. Don’t skip breakfast

Question 4

How is traffic labelling helpful

Answer 4

To help consumers see nutrition at a glance & compare products

Question 5

What dose traffic labelling show

Answer 5

Shows amount per 100g & per portion
Colour coded

Shows energy, sugar, fat, saturated fat, salt

Question 6

What does RI mean

Answer 6

Recommended daily intake of nutrients

Question 7

What does the eat well guid tell us about the green section (fruit and vegetables)

Answer 7

• 5 a day (verity)
• fresh, frozen, tinned, dried & juiced all count
• fruit juices and smoothies should be limited to 150ml a day
• 1 portion =80g

Question 8

What does the eat well guid tell us about hydration

Answer 8

• aim for 6-8 glasses of fluid a day
• water is the best choice it hydrated you without any additional calories
• unsweetened tea, coffee, sugar free drinks and low fat milk all count

Question 9

What does the eat well guid tell us about the yellow section (starchy carbs)

Answer 9

• choose whole grain or higher fibre versions with less added fat, salt, and sugar

Question 10

What does the eat well guid tell us about the purple section (oils and spreads)

Answer 10

• includes olive, vegetable & rapeseed oil and margarine which is oil hydrated to a solid by pumping hydrogen through it
• this is the healthier fat
  It lowers blood cholesterol
  Still high in kcal so it is a very small portion

Question 11

What does the eat well guid tell us about the blue section ( dairy & alternatives)

Answer 11

• sources are Milk, cheese, yogurt, and cream
• non dairy includes milk and products made from soya, coconut, almond etc.
• suitable for lactose intolerant people
• choose low fat and sugar options

Question 12

What does the eat well guid tell us about the pink section (protein)

Answer 12

• animal sources = meat, chicken, pork, beef, eggs, fish, salmon, tuna, cod
• Plant based = beans, lentils, pulses
• plant sources have less saturated fat and are more environmentally friendly
• aims for 2 portions of fish a week including a portion of oily fish
• Oily fish = salmon, sardines, mackerel, & trout (sources of omega and vitamin D)

Question 13

What does the eat well guid tell us about the foods to avoid

Answer 13

• high in the 3 ‘s’ salt sugar saturated fat
• salt = adults less than 6g per day even less for children
• high salt increases Risk of developing high blood pressure
• sugar = too much especially between meals can increase risk of tooth decay and will add extra calories so cut down on cereal, cakes, biscuits, and sugary drinks
• saturated fat = foods night in sat fat can lead to high blood cholesterol, usually from animals

Question 14

What does the eat well guid tell us about the energy requirements

Answer 14

Females = 2000 kcal
Males = 2500 kcal

Question 15

What are the 6 main diet related problems

Answer 15

1. Obesity
2. Diabetes type 2
3. Coronary Heart Disease
4. Bone health
5. Anaemia
6. Tooth decay

Question 16

What are the names of the two diseases linked to bone health

Answer 16

Osteoporosis
Rickets

Question 17

How would you modify meals to reduce salt

Answer 17

• less processed meat
• less ready made foods
• naturally salty foods cut
• use it other seasoning
• choose non brine alternatives
• use low salt stock cubes

Question 18

How would you modify meals to reduce saturated fats

Answer 18

• swap butter for low fat spreads
• eat lean cuts of the meat or trim off the visible fat
• grill, bake steam instead of frying
• allow fat to drain away where cooking

Question 19

How would you modify meals to reduce sugar

Answer 19

• often listed as sucrose, glucose
• use less sugary sauces
• swap out fizzy drinks
• avoid sugary breakfast cereals
• reduce sugar in hot drinks
• sweeten plain yogurt with fruit
• swap sugar for natural sweetener
• choose tinned fruit in natural juices rather than syrup

Question 20

How would you modify meals to increase fibre

Answer 20

• swap out white starch for whole grain
• use more lentils, beans
• keep skin on potatoes
• add more fruit and veg to diet

Question 21

What are kcal

Answer 21

Unit to measure energy

Question 22

What is plaque

Answer 22

A substance on teeth which react with sugar and cause tooth decay