Food And Nutrition For Good Health Flashcards
How much water should we drink per day?
2 litres.
6-8 glasses per day
What are the daily energy requirements of a man and woman?
Man-2500Kcal
Woman-2000Kcal
What is some advise for carbohydrates?
Choose whole grain or higher fibre versions with less added salt,fat and sugar.
What is some advise for fruits and vegetables?
Try to eat a variety.
Avoid adding sauces/dressings high in fat.
Bulk out your meals with vegetables like grated carrot.
What is some advise for dairy and milk?
Cheese is high in saturated fat so try buying reduced fat cheese.
Alternatively grate it instead of cutting it to avoid using more than you need.
What is some advice for protein?
Try not to add extra fat or oil when cooking.
Ask for a lean cut or compare labels at the butcher.
Watch out for the meat and fish products that could be high in salt and fat.
What is some advise for oils and spreads?
Choose lower fat spreads.
Use sparingly.
Check labels.
Choose oils high in unsaturated fat and low in saturated fat.
How can the eat-well guide help us achieve a healthy balanced diet?
Gives a clear visual picture of the proportions of different foods needed to achieve a well balanced diet so it makes it easy to see the types of foods that should be included.
Foods are divided into the main food groups, shown on the plate and advice is given with each group so consumers can make informed choices when shopping,cooking or eating out.
Consumers can use additional advice on oils and spreads which helps them monitor levels of these foods in their diet.
Fruits and vegetables and starchy carbohydrate foods should be eaten in bigger quantities as they are the two largest food groups on the plate.
If foods that are high in fat,sugar and salt are eaten, these should be eaten less often and in small amounts as they may lead to diet related disorders.
Provides a recommendation for fluid intake and how to achieve this target.
Average daily requirements are included for men and women which helps people understand how much energy they should be consuming a day.
It’s not meant to represent the balance required in any one specific meal as it represents the overall balance of a healthy diet over the day or week.
Following advice from the eat-well guide could help reduce a range of diet related disorders including CHD, obesity and dental caries.
What makes up the 5 food groups?
Fruits and vegetables.
Beans,pulses,fish,eggs,meat and other proteins.
Dairy and alternatives.
Oils and spreads.
Potatoes,bread,rice,pasta and other starchy carbohydrates.
8 tips for eating well?
Base your meals of starchy foods.
Eat lots of fruits and vegetables.
Eat more fish,including a portion of oily fish each week.
Cut down on saturated fat and sugar.
Eat less salt-no more than 6g a day for adults.
Get active and be a healthy weight.
Don’t get thirsty.
Don’t skip breakfast.
Why should we eat breakfast?
Gives us energy.
Kickstarts our metabolism.
Ends the fast.
Helps you focus.
Better concentration.
