Healthy eating guide and energy Flashcards
(32 cards)
8 healthy eating guidelines
1) base meals on starch foods
2) eat lost of fruit and veg
3) eat more fish + 1 portion of oily fish every week
4) eat less salt (6g / teaspoon for adults)
5) cut down on saturated fat (butter) and sugar
6) get active and be a healthy weight
7) drink plenty of water (6-8 cups)
8) don’t skip breakfast
what happens to preschool children (1-4)
- body growth/development is rapid
- lots of energy used in activity
encourage in preschool children (1-4)
- eat/drink fresh raw foods regularly
- try but don’t force new foods
- eat until they’re full
- sit at a table with other friends to eat
discourage in preschool children (1-4)
- eating sugary, salty, fatty foods
- snacking
what happens to children (5-12)
- growth in spurts
- physically active most of the time
encourage in children (5-12)
- follow eat well guide
- try new foods
- eat fresh/raw foods regularly
- breakfast
- learning about producing, preparing, cooking food
- sleep
discourage in children (5-12)
snacking
fizzy drinks
what happens to teenagers (12-18)
- rapid growth
- peak bone mass (minerals are taken into the bones)
- girls need more iron
- lack of energy
- poor concentration
what is important in teenagers (12-18)
vitamins A,B,C,D,E
omega 3 fatty acids
calcium, iron, oily fish, fruit, wholegrain
encourage in teenagers (12-18)
- eat well guide
- regular balanced meals
- exercise
- fresh foods
- outdoors
- sleep
discourage in teenagers (12-18)
fast food, lots of sugar/salt, skipping meals
what happens in adults (18+)
- at 21 no more height
- body needs to be maintained so so more disease
- metabolic rate slows
- keep food balanced
- peak bone mass = 30
- menopause = 40/50
what is important in adults (18+)
calcium, iron, D, C
encourage in adults (18+)
- eat well guide
- calcium rich foods
- outdoors
- exercise
discourage in adults (18+)
salty, sweet snacks, fizzy drinks
what happens to elderly adults (65+)
- digestion +blood slow
- blood pressure increases
- metabolic rate slows
- appetite shrinks
- bones are fragile
- smell and taste is lost
- body can’t absorb nutrients
what is important in elderly adults (65+)
calcium, iron, A, B12, C, D, E
encourage in elderly adults (65+)
- small appetites that look appealing
- exercise
- calcium rich foods
- fruit and veg
discourage in elderly adults (65+)
fast food, adding sugar or salt to food
energy functions
body grows and develops
physically active
body warm
send messages to brain
chemical reactions in cells
why does energy differ
BSM (basal metabolic rate)
PAL (physical activity levels)
life stage
BMR (basal metabolic rate) differs because of
age
body size
gender
PAL
energy is measured in
Kilocalories (Kcal)
PAL (physical activity level) causes
- reduces risk of developing diseased such as heart disease
- reduces obesity and some cancers
- improved health of skeleton and muscles
- keeps brain alert and working well
- makes people feel good about themselves
