Energy requirements of individuals (and) Plan balanced diets (will come up)

Question 1

What does the Eatwell guide recommend

Answer 1

1/3 Fruit and veg
1/3 starchy carbs
Beans, pulses, fish, meat
Then dairy
Then oils and spreads
Foods in high fat, salt or sugar to be eaten less

Question 2

What are the 8 dietary guidelines

Answer 2

Drink 6-8 glasses of water a day
3 veg and 2 fruit a day (5 a day)
Exercise 30 mins daily
Eat less sugar and fat
Eat less salt (6g a day)
Eat breakfast everyday
Base meals on starchy foods
Eat fish 2x a week ( 1 portion should be oily for omega 3)

Question 3

Toddler diet

Answer 3

Small and frequent meals
Milk - 300ml gives daily calcium and vitamin A intake
Try variety of foods

Question 4

Child diet

IDK

Answer 4

Lots of energy and nutrients as growing quickly and active

Protein - growth and repair - fish fingers, boiled eggs
Carbs + Fat - Energy for growth and activity. Sat fats in moderation - Mashed potato, pasta, peanuts, avocados
Calcium + Vit D - Healthy teeth and bone development - Milk, yoghurt tubes, cheese, tuna, salmon

Question 5

Teen diet

Answer 5

Balanced diet
Rapid growth spurts
Protein - growth spurts boys need more - omelettes chicken
Iron + Vit C - periods, vit C helps absorb iron - spinach, beef, peppers, strawberries
Calcium + Vit D - Skeleton grows quickly, help skeleton reach peak size and bone density - milk, yoghurt, kale, tofu, tuna, salmon, mackerel

Question 6

Early/middle adult diet

Answer 6

Growth and development stops, eatwell guide
Iron - adult women - periods
Calcium + Vit D - reduce chance of bone diseases

Pregnancy - eat 200 more calories a day, folic acid helps reduce spina bifida

Question 7

Late adult diet

Answer 7

Cut down on excess sat fats to avoid things like coronary heart disease

Calcium + Vit D - to help stop bones becoming weak + brittle and reduce risk of bone diseases - milk, yoghurt, kale, sardines, tuna, salmon, mackerel
Vit B12 - keep brain healthy and prevent memory loss - milk, fish, beef
Fibre - prevent constipation as digestive system weakens - lentils, wholemeal bread
Vit A - To maintain good eye sight - liver, scrambled eggs

Question 8

What do lacto-ovo vegetarians eat

What do lacto vegetarians eat

Answer 8

Lacto-ovo - no meat or fish, eats milk + eggs + other animal products
Lacto - no meat or fish or eggs - eats milk + other dairy products

Question 9

Hindu diet

Answer 9

Many are vegetarian - can’t eat certain vegetables such as garlic, onion and mushroom as considered harmful
Meat has to be killed by Jhatka
Cows are sacred so beef not eaten

Question 10

Muslim diet

Answer 10

Meat must be halal
Cannot eat any pig product
No alcohol

Question 11

Jewish diet

Answer 11

Food must be kosher
No shellfish
No pig, rabbit, hare, camel
Dairy and meats must not be cooked together or eaten together as a mixture

Question 12

How to reduce sugar

Answer 12

Use less sugar when baking

Use fewer sugary condiments eg ketchup

Question 13

How to reduce salt

Answer 13

Use less foods that have salt added to them eg cured meats
Create your own sauces and stocks
Use different seasonings to add flavour

Question 14

How to increase fibre

Answer 14

Use wholemeal flour for bread, flour and pasta
Include more beans, lentils and vegetables in meals
Keep skins on potatoes

Question 15

How to reduce sat fat

Answer 15

Use low-fat spreads and vegetable oils
Eat lean cuts of meat and grill, bake or steam them instead of roasting and frying
Allow fat to drain away when eating

Question 16

Low GI foods for type 2

Answer 16

Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals