Eating for Health Flashcards
(122 cards)
0
Q
What does DRV stand for?
A
Dietary reference values
1
Q
What does GDA stand for?
A
Guideline Daily Amounts
2
Q
What does EAR stand for?
A
Estimated average requirements
3
Q
What does RNI stand for?
A
Reference nutrient intake
4
Q
What does the eat well plate show?
A
The types and proportions of the four main food groups.
5
Q
Why is it important to choose a variety of food?
A
To ensure that we obtain the range of nutrients which we need to stay healthy
6
Q
How much fruit and vegetables should we eat per day?
A
Fruit and vegetables should make up about one third if our daily intake. Five portions a day are recommended.
7
Q
Are food and drinks high in fat and/or sugar essential to a healthy diet?
A
No.
8
Q
Do you love your mum?
A
Yes! She is amazing.
9
Q
Who is the eat well plate NOT suitable for?
A
Children under two
People under medical supervision
People with special dietary needs
10
Q
What should you cut down on to achieve healthy eating?
A
Fat (especially saturated)
Salt
Sugar
11
Q
How do you maintain a healthy weight?
A
By balancing the calories you eat with being physically active
12
Q
If your weight increases to a point where it endangers your health, what is this called?
A
Obesity
13
Q
What does FSA stand for?
A
The food standards agency
14
Q
What does DH stand for
A
Department of health
15
Q
Is it healthy to be underweight?
A
No. This can also lead to serious health problems
16
Q
Does being overweight increase the risk of coronary heart disease (CHD)?
A
Yes
17
Q
Does being overweight increase the risk of some cancers?
A
Yes
18
Q
Does being overweight increase the risk of type 2 diabetes?
A
Yes
19
Q
Does being overweight increase the risk of High blood pressure, which can lead to strokes?
A
Yes
20
Q
Does being overweight increase the risk of osteoarthritis?
A
Yes
21
Q
There is a government strategy dined at lowering obesity and excess weight. What is it called?
A
Healthy Weight, Healthy Lives
22
Q
What does obese mean?
A
It means your weight has increased to a point where it endangers your health
23
Q
What does the Healthy Weight, Healthy Lives strategy aim to do?
A
Support people to have healthy diet and active lifestyle
Increase life expectancy
Reduce NHS costs
24
Using the traffic light labelling system, does a green light mean that the food is a good choice to make?
Yes
25
What does NSP stand for?
Non-starch polysaccharide
26
What is the effect of excess salt in the diet?
High blood pressure
Coronary heart disease
27
What is the effect of excess fat in the diet?
Overweight
Obesity
28
What is the effect of excess saturated fat in the diet?
Raised cholesterol
Coronary heart disease
29
What is the effect of excess sugar in the diet?
Overweight
Obesity
Dental decay (caries)
30
What is fortification?
The addition of nutrients to food
31
Why do manufacturers produce healthy option food?
Because many consumers are concerned about healthy eating.
Because people will buy these, profit increases.
32
What is margarine fortified with?
Vitamins A and D
33
What is bread fortified with?
Calcium
Iron
Vitamin B
34
How is energy in food measured?
Kilocalories or calories.
35
Foes your body use energy when sleeping?
Yes
36
What do Nutritional Profiles show?
The amount of each nutrient in a dish and the energy in calories
37
What are macro nutrients?
Proteins
Fat
Carbohydrates
38
What are micro nutrients?
Vitamins
Minerals
39
Why does your body need energy?
For all bodily functions including breathing, pumping blood, digestion and brain activity
40
Can a nutritional profile be made using a computer?
Yes
41
Why goes the body require protein?
For growth and repair
42
What happens with excess protein?
It is used for energy or stored as fat
43
During digestion, proteins are broken up into ....?
Amino acids
44
What happens to amino acids?
They are absorbed into the blood stream and made into new proteins in the body
45
Some amino acids have to be obtained from protein in the diet. What are these called?
Essential amino acids
46
What does HBV stand for?
High biological value
47
Do animal proteins have a high or low biological value?
High because essential amino acids are found in them.
48
Do plant proteins have a high or low biological value?
Low because they lack one or more of the essential amino acids
49
What does LBV stand for?
Low biological value (lacks one or more of the essential amino acids)
50
Name some sources of high biological value proteins
```
Milk
Cheese
Yogurt
Meat
Shellfish
Fish
Soya beans
Tofu
Quinoa
```
51
Name some sources of low biological value proteins
```
Quorn
Nuts
Pulses eg peas, beans, lentils
Rice
Cereals (oats, wheat)
Peanuts
```
52
What does TVP stand for?
Textured vegetable protein.
53
What is TVP (textured vegetable protein) made from?
Soya beans
54
What is quorn
A plant based protein
Called a mycoprotien
Related to the mushroom
55
What is to all
A plant based protein made from wheat and vegetable protein
| Had a similar texture to meat
56
Name advantages to plant based proteins
```
Cheaper & quicker to produce than meat
Use less land for production than meat
Can be stored very easily
Versatile - can be bought in different forms
Are bland so can be flavoured easily
Are fortified with vitamins and minerals
Cheaper than meat
A healthy option
Suitable for vegetarians
```
57
Can fats come from plant and animal sources?
Yes
58
What is the difference between fats and oils?
At room temperature fats are solid and oils are liquid
59
What is the function of fat in the body?
Provides energy
Keeps us warm
Protects internal organs (eg kidneys)
Contains fat soluble vitamins A and D
60
Where are animal fats found?
```
Cream
Dripping
Lard
Butter
Suet
Meat
Oily fish (tuna, salmon, mackerel)
Eggs
Cheese
```
61
Where are vegetable fats found?
```
Seeds (especially, sunflower)
Olives
Soya beans
Nuts (walnut, Brazil, hazelnut)
Peanuts
```
62
Is it saturated fats or unsaturated fats that raise cholesterol?
Saturated
63
Examples of goods containing saturated fats?
```
Meat pies
Sausages
Hard cheese
Coconut and palm oil
Butter
Ghee
Lard
Cream
```
64
What is hydrogenated fat?
It is when hydrogen is bubbled through some oils to improve flavour and shelf life
65
Name foods containing unsaturated (polyunsaturated) fats?
```
Oily fish
Avocados
Nuts
Seeds
Sunflower & corn oil
Vegetable oils
Soya beAns
```
66
What are the functions of carbohydrates in the body?
They provide energy
Fibre reduces cholesterol in the blood
They help to eliminate waste products
67
What are carbohydrates?
Sugars and starches.
68
What are polysaccharides known as?
Starches (many sugars joined together)
69
What is NSP (non-starch polysaccharide) known as?
Fibre
70
What are monosaccharides?
Simple sugars
71
What are disaccharides?
Two sugars joined together
72
Name types of carbohydrates
Sugars
Start he's
NSP
73
Do sugars provide instant energy?
Yes
74
What has to happen to starches before the energy can be released?
Starches have to be digested into sugars first so energy from starches is released more slowly
75
Should athletes eat starchy foods eg pasta before an event?
Yes because energy is released slowly
76
What happens if you take in more carbohydrates than you need as energy?
They are stored as fat
77
What are vitamins made up of?
Carbon
Hydrogen
Oxygen
78
Why are vitamins needed to be taken each day?
Because they can't be stored or made by the body
79
Purpose of vitamins?
Prevent illness and maintain good health
Aid building and repair
Control the release of energy needed by the body
80
Which vitamins are fat soluble?
A and D
81
Which vitamins are water soluble?
B and C
82
What foods contain vitamin A?
```
Liver
Egg yolk
Margarine
Dark, leafy vegetables
Red fruit and vegetables eg carrots/mangos
```
83
What is the function of vitamin A?
Healthy eyes and bone growth
84
What foods contain vitamin D?
Margarine
Cereals
Sunlight
85
What foods contain vitamin B complex?
Whole grain cereals
Yeast
Meat
86
What foods contain folic acid (B complex, folate)
Leafy green vegetables
Pulses
Bananas
87
What foods contain vitamin C?
Citrus fruits
Green vegetables
Black currants
88
What is the function of vitamin D
Strong teeth and bones
89
What is the function of vitamin B complex?
Releases energy from food
90
What is the function of folic acid?
Makes red blood cells
91
What is the function of vitamin C?
Helps iron absorption
92
What problems are associated with a deficiency in vitamin A?
Vision problems
Dry skin
Slow growth in children
93
What problems are associated with a deficiency in vitamin D?
Tickets
Osteoporosis
Poor development of the unborn child
94
What problems are associated with a deficiency in vitamin B complex?
Beri beri
95
What problems are associated with a deficiency in folic acid
Neural tube defects eg spina bifida in babies
96
What problems are associated with a deficiency in vitamin C?
Scurvy
| Flow healing of wounds
97
What can happen if you have an excess of vitamin A?
Orange tint to skin
98
What can happen if you have an excess of vitamin D?
Can be poisonous
99
How are minerals used in the body?
Used in building the body and controlling how it works?
100
What foods contain the mineral calcium?
Diary products
Green vegetables
Bones in canned fish
101
What foods contain the mineral phosphorus
All plant and animal cells
102
What foods contain the mineral sodium (salt)
Most fish
Most manufactured food
Mono sodium glutamate
103
What foods contain the mineral fluoride?
Seafood
Fluoridated water
Done toothpaste
104
What foods contain the mineral iron
Meat
Cocoa
Dried fruit
Green leafy vegetables
105
What is the function (benefit) of the mineral calcium?
Strong bones and teeth
| Blood clotting
106
What is the function (benefit) of the mineral phosphorus?
Strong bones and teeth
| Energy release from food
107
What is the function (benefit) of the mineral sodium (salt)
Water balance
| Nerve and muscle activity
108
What is the function (benefit) of the mineral fluoride?
Protects teeth
109
What is the function (benefit) of the mineral iron?
Transports oxygen in the body
110
What problems are associated with a deficiency in the mineral calcium?
Rickets
Weak teeth
Muscle and nerve problems
111
What problems are associated with a deficiency in the mineral sodium (salt)
Muscular cramps
112
What problems are associated with a deficiency in the mineral fluoride?
Tooth decay
113
What problems are associated with a deficiency in the mineral iron?
Anaemia
114
What problems are associated with an excess in the mineral phosphorus?
Tetany
| Poor muscle tone
115
What problems are associated with an excess in the mineral sodium (salt)
Raised blood pressure
Heart disease
Stroke
116
What problems are associated with an excess in the mineral fluoride?
Brown doors on teeth
117
What problems are associated with an excess in the mineral iron?
Liver damage
118
Is water essential to life?
Yes
Hasn't your mother always told you so?
119
What does water do?
Controls body temperature by perspiration
Lubricates joints
Maintains healthy skin
Prevents constipation
120
How much water of adults require per day?
2 - 3 litres
121
What happens without water?
The body becomes dehydrated which can lead to death
