Diet, Nutrition and Health Flashcards
(35 cards)
What does the term diet mean?
Food and drink that we consume daily
What does the term balanced diet mean?
A healthy diet providing all necessary nutrients for healthy body function
What are the five sections of the Eatwell Guide?
- Starchy carbohydrates
- Fruits and vegetables
- Protein
- Dairy and alternatives
- Fats and oils
What term describes foods that fit into more than one section of the Eatwell Guide?
Composite foods
How many grams should a fresh portion of your 7-a-day weigh?
80g
What are the 8 healthy eating guidelines?
- Base meals around starchy foods
- Eating more (especially oily) fish
- Consuming less salt
- Consuming less sugar
- Eating 7 fruits/vegetables a day
- Drinking 6-8 glasses of water a day
- Don’t skip breakfast
- Keep active and healthy
What is the maximum amount of salt people over 11 should be eating a day?
6g
How many portions of fish should you eat a week?
2 (1 should be oily)
What does the term undernutrition mean?
When you do not get enough food
What does the term overnutrition mean?
Having too much of a particular nutrient(s)
What does the term malnutrition mean?
- Condition linked to bad nutrition
- Can be too much or too little of a nutrient, describes starvation and overeating
What percentage of adults in the UK are classed as overweight or obese?
65%
What 6 factors can affect nutritional requirements?
- Age
- Body size
- Health
- Activity levels
- Gender
- Pregnancy/Breastfeeding
What does DRV stand for and what does it mean?
Dietary reference values - it is an estimate of the nutritional requirements of a healthy population
What are free sugars?
Any sugars other than lactose of fructose that are added to foods
What does RNI stand for and what are they?
Reference nutrient intakes - they are estimates of protein, vitamin and mineral requirements of different people
What does EAR stand for and what is it?
Estimate average requirement - it is the average daily intake of a nutrient that meets the requirement of half of the healthy individuals of a specific age, sex, and life stage
What does BMR stand for and what is it?
Basal metabolic rate - it is the total number of calories your body needs to perform essential, life-sustaining functions.
What does PAL stand for and what is it?
Physical activity level - it is a number that expresses how much energy a person spends in a day compared to their basal metabolic rate
Are children more hungry during growth spurts?
Yes
Why should teenagers follow healthy eating guidelines?
- If teenagers don’t take in adequate calories and nutrients, they can experience health complications like stunted growth, delayed puberty, menstrual irregularities, and other conditions.
- An inadequate diet can negatively affect mood, energy levels, and athletic and academic performance
At what age do girls typically begin growth spurts?
Between 8 and 13
At what age do boys typically begin growth spurts?
Between 9 and 16
Why do teenage girls need to increase their iron intake?
Because they loose a significant amount of it on their period
