Eatwell Guide

Question 1

Recommended consumption of fruit and veg

Answer 1

5 portions daily
1/3 of diet
3 heaped tbsp for veg
80g fruit 🍉

Question 2

Recommended consumption of carbohydrates

Answer 2

Around a third of diet
Aim for wholemeal

Question 3

Recommended consumption of protein

Answer 3

Source of iron and zinc
2 fish portions a week ( 1oily)
Less than 70g red and processed meat
Around 20% of diet

Question 4

Recommended consumption of dairy

Answer 4

2-3 dairy foods a day
9% of diet

Question 5

Recommended consumption of oils and spreads

Answer 5

Low

Question 6

Recommended consumption of water

Answer 6

6-8 glasses daily

Question 7

Recommended consumption of kilocalories for men

Answer 7

2500kcal

Question 8

Recommended consumption of kilocalories for women

Answer 8

2000kcal

Question 9

Young children 2-5 diets

Answer 9

Small stomachs - small meals regularly
Calcium and vitamin a for growth

Question 10

Children 5-12 diets

Answer 10

Begin to follow eat well guide
Protein, starch carbs, calcium for growth
Vitamin d needed for calcium absorption

Question 11

Nutrients important for teens

Answer 11

Calcium (bones)
Vitamin d (bones)
Iron (periods)
Vitamin c (periods)
Protein (growth)

Question 12

Recommended consumption of calories for pregnant women women and nutrients

Answer 12

Extra 200kcal
Folic acid needed to reduce risk of birth defects

Question 13

Elderly adults nutrition

Answer 13

Reduce calorie intake (metabolic rate slows)
Fibre (digestion and bowels)
B vitamins (reduces memory loss)
Calcium and vitamin d (limit bone problems)
Iron and vitamin c (reduces risk of anaemia)

Question 14

Lacto-ovo vegetarians don’t eat

Answer 14

Meat or fish

Question 15

Lacto vegetarians don’t eat

Answer 15

Meat fish or eggs

Question 16

Coeliac disease cause

Answer 16

Causes the immune system to attack tissue when gluten is eaten
Damages the gut lining so nutrients cannot be absorbed

Question 17

Types of gluten free flour

Answer 17

Rice
Corn
Oat
Coconut

Question 18

Milk substitutes for lactose free people

Answer 18

Almond
Soya
Coconut
Oat
Rice

Question 19

Nut allergy causes

Answer 19

The body’s immune system becomes overly sensitive to the protein in nuts

Question 20

High fibre diets

Answer 20

Recommended for people who have digestive problems like constipation and diverticular disease
Can also reduce risk of heart disease, stroke, type 2 diabetes and cancer

Question 21

Sources of fibre

Answer 21

Fruit
Vegetables
Whole meal

Question 22

Another word for inactive lifestyles

Answer 22

Sedentary

Question 23

Obesity

Answer 23

When BMI is above 30

Question 24

Causes of obesity

Answer 24

Energy imbalance (consuming more energy than the body uses)
Lack of physical activity and sleep
Genetic factors or medical conditions

Question 25

Health problems caused by obesity

Answer 25

Osteoarthritis High blood pressure Mobility issues Type 2 diabetes Breathing difficulties Cancer Heart disease Depression Stroke

Question 26

Coronary heart disease cause

Answer 26

Build up of fatty deposits in the coronary arteries Narrows channels and prevents the flow of oxygen rich blood

Question 27

Factors increasing the chance of having coronary heart disease

Answer 27

Obesity Physical inactivity Smoking High sugar diet High fat and salt diet

Question 28

Cardiovascular diseases are…

Answer 28

…Involving the heart and blood vessels

Question 29

Health problems caused by coronary heart disease

Answer 29

Angina (chest pain) Damaged cells and heart attacks High blood pressure Blood clots

Question 30

Rickets

Answer 30

Affects children Lack of calcium or vitamin D Fragile/soft/weak bones Increased risk of deformities (bowed legs) and fractures

Question 31

Osteoporosis

Answer 31

Porous bones Affects elderly adults Age causes bones to become less brittle and less dense - increased risk of fractures

Question 32

Tooth decay

Answer 32

When bacteria in our mouths breaks down plaque (a mix of food particles and saliva) into an acid that wears away tooth enamel

Question 33

Type 2 diabetes

Answer 33

When body cells develop a resistance to insulin

Question 34

Health problems caused by type 2 diabetes

Answer 34

Stroke Blindness Fatigue Numb limbs Weight loss Kidney failure Frequent urination Heart disease

Question 35

Iron deficiency anaemia

Answer 35

When the body dies bit produce enough red blood cells due to low iron levels (needed for haemoglobin carrying oxygen) Common during mensuration and pregnancy

Question 36

Health problems caused by iron deficiency anaemia

Answer 36

Pale complexion Fatigue Shortness of breath Headaches

Question 37

BMR

Answer 37

Basal metabolic rate Minimum amount of energy needed by the body to stay alive (for breathing, blood circulation and brain function)

Question 38

Factors effecting BMR

Answer 38

Muscle mass - BMR increases as muscle mass increases Age - as age increases BMR decreases as muscle mass reduces Sex - men have a higher BMR as they have more lean mass and less fat 🙄

Question 40

PAL

Answer 40

Physical activity level How physically active a person is

Question 41

Daily energy requirement calculation

Answer 41

Daily energy requirement (kcal) = BMR X PAL

Question 42

Energy deficiency

Answer 42

Weight loss as the body uses stored fat as energy

Question 43

Energy excess

Answer 43

Weight gain as it’s stored in the body as fat

Question 44

What percentage of your energy should come from protein

Answer 44

15%

Question 45

Simple swaps in diets

Answer 45

White bread, rice, pasta, cereals - whole grain bread, rice, pasta, cereals Sugary drinks and fruit juices - water and fruit Chocolate, crisps and sweets - fruit, seeds and nuts Frying and roasting foods - grilling or steaming foods