Health and Disease Flashcards
(37 cards)
How does WHO define health (1948)?
Health is a complete state of physical, mental, and social well-being, and not merely the absence of disease or infirmity.
What 2 aspects do physical health involve?
Balanced Diet;
Lifestyle
What’s a balanced diet?
A diet consisting of all the food groups necessary to maintain health in correct amounts.
What are the 5 food groups?
Dairy, proteins, fruits, vegetables, grains.
How many serves of fruit should a teen have?
2
How many serves of veggies should a teen have?
5-5.5
How many serves of dairy should a teen have?
3.5
How many serves of grain should a teen have?
5-6
How many serves of lean meat, eggs, nuts, seeds, or legumes should a teen have?
2.5
Explain cereals:
Main source: Carbohydrates
Examples: Rice, wheat, oats, barley
Plant part: Grains from grasses
Use in diet: Energy
Explain pulses:
Main source: Protein
Examples: Lentils, beans, peas, chickpease
Plant part: Seeds from legumes
Use in diet: Body-building foods
How much water should a teen drink a day?
1.6-2.4 L a day, and more on hot or humid days.
What drinks should teens avoid?
Soft drinks, fruit juices, flavoured milk or water, sports drinks, energy drinks, tea and coffee.
What are the reasons why excess sugar is bad for your health?
Weight gain and obesity;
Increases risk of diseases;
Harms your teeth;
Affects energy and modol
Addictive effects.
Explain weight gain?
Weight Gain – Extra sugar = extra calories, which your body stores as fat.
Disease Risk – Leads to type 2 diabetes, heart disease, and some cancers.
Tooth Damage – Feeds bacteria → causes tooth decay and cavities.
Mood + Energy Problems – Sugar gives a quick high, but it’s followed by a crash (makes you tired or moody).
Addiction – Triggers feel-good chemicals (like dopamine) that make you crave more sugar.
Explain disease risk:
Disease Risk – Leads to type 2 diabetes, heart disease, and some cancers.
Explain Harm to teeth:
Tooth Damage – Feeds bacteria → causes tooth decay and cavities.
Explain affect on energy and mood:
Mood + Energy Problems – Sugar gives a quick high, but it’s followed by a crash (makes you tired or moody).
Explain addictive effects:
Addiction – Triggers feel-good chemicals (like dopamine) that make you crave more sugar.
Define natural sugars:
-Found naturally in fruits, vegetables, milk, and whole grains.
-Come with important nutrients like fibre, minerals, and vitamins.
-Fibre slows down how fast sugar enters your blood so you get a steady flow of energy.
-Gives body energy and helps it grow and stay healthy.
Define added sugars:
-Added to food and drinks when they are made or processed.
-Found in sweets, sodas, energy drinks, and pastries.
-Gives you lots of calories, but no real nutrition. Leads to quick energy spikes and crashes as they are quickly absorbed.
-Leads to weight gain, diabetes, heart problems, and tooth decay.
How many hours of physical activity should teens do everyday?
1 hour.
Why should we limit screen time to less than 2 hours and avoid screens before bed?
->Devices give off blue light.
-> Brain is tricked, and thinks it is daytime.
-> Production of Melatonin (hormone needed to feel sleepy) stops.
->You stay awake, even though you feel tired.
-> Makes you tired and cranky the next day, and affects your body’s internal sleep cycle.
How many hours of sleep should a teen aim for?
8-10 hours.
