Dietary Goals Flashcards Preview

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Flashcards in Dietary Goals Deck (24):
1

Explain the goal of calories?

To be lowered by 120 kcal a day

2

Name ways we could reduce our calories intake?

-smaller portion size
-eat more fruit and veg as these are low in calories and fill you up
-don't snack between meals

3

Effects of reducing calories?

Can prevent weight gain and obesity which can contribute to CHD, Type 2 Diabetes and bowel disease

4

Explain the goal of fruit & vegetables?

Increase to at last 5 portions per person per day (>400g per day)

5

Name ways we could increase fruit & vegetables intake?

-add a salad to sandwiches, burgers
-have fruit as a snack
-make a smoothie or soup

6

Effects of increasing fruit & vegetables?

-high in non starch polyacrylamide
-low in sugar,salt,calories
-can prevent dental caries, hypertension, obesity, constipation

7

Explain the goal of oily fish?

Oil rich fish consumption to increase to 140g per week.

8

Name ways we could increase oily fish intake?

-make a salmon curry instead of chicken curry
-have sardines on toast
-make fish pie with oily fish such as salmon
-swap a steak for tuna steak

9

Effects of increasing oily fish?

-low in sugar, salt, calories
*can prevent dental caries, hypertension, obesity, constipation
-source of omega 3 & 6 which reduces risk of CHD and cancer

10

Explain the goal of red meat?

Intake of red and processed meat to be pegged at around 70g per person per day

11

Name ways we could reduce red meat intake?

-swap minced beef for minced Quorn or turkey
-swap ham for chicken in sandwiches
-swap lab or beef for chicken in curry

12

Effect of reducing red meat?

*can prevent weight gain and obesity which can contribute to CHD, some cancers and bowel disease

13

Explain the goal of fats?

Intake in saturated fat to reduce to no more than 11% food energy

14

Name ways we could reduce fat intake?

-swap butter for low fat spread
-swap minced for minced turkey
-buy low fat versions e.g. mayonnaise, semi skimmed milk instead of full fat

15

Effects of reducing fat?

*can prevent weight gain and obesity which can contribute to CHD, some cancers and bowel disease

16

Explain the goal of sugar?

Intake of Non-Milk Extrinsic Sugar (NMES) to reduce to less than 11% of food energy

17

Name ways we could reduce sugar intake?

-buy low sugar fruit juice
-swap sugary snacks for fresh fruit
-don't add sugar to tea/coffee

18

Effect of reducing sugar?

can reduce the risk of dental caries, type 2 diabetes and obesity

19

Explain the goal of salt?

Intake of salt to reduce to 6g per day

20

Name ways we could reduce salt intake?

-don't add at table or when cooking
-use low salt soy sauce
-use low salt stock cubes

21

Effect of reducing salt?

can prevent high blood pressure which can lead to strokes and CHD

22

Explain the goal of fiber?

Increase to 18g per day

23

Name ways we could increase fiber intake?

-choose wholemeal bread
-leave skin on fruit and vegetables
-use brown rice and wholewheat pasta

24

Effect of increasing fiber?

-high in non starch polyacrylamide (NSP)
-low in sugar, salt, calories
-prevent dental caries, hypertension, obesity, constipation, bowel disease