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the eatwell guide Flashcards

(47 cards)

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1
Q

two sources of starchy foods

A

potatoes
pasta

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2
Q

three. Tips for eating well

A

eats lots of fruit and vegetables
base meals around starchy carbohydrates
eat less salt

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3
Q

four ways to creatively use fruit and vegetables in the diet

A

smoothies
soup
in sauce
fruit salad

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4
Q

too much salt can cause

A

high blood pressure
stroke

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5
Q

four ways to reduce our salt intake

A

stop buying processed foods
check food labels
use herbs and spices instead
use vinegar to flavour food

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6
Q

why is it important for a schoolchild to drink plenty of water

A

prevents dehydration because children are very active and prevents tooth decay because it keeps the mouth clean

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7
Q

what is the healthy eating model called

A

the eat well guide

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8
Q

how can the model be used to help plan and eat a healthy well balanced diet

A

it shows how much of each group you should eat to maintain a healthy weight and eat a well balanced diet,it’s a good representation of what to eat in a day and divides foods depending on their nutritional value.

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9
Q

name the five food groups

A

-fruit and vegetables
-potatoes,bread,rice,pasta and other starchy carbohydrates
-beans,pulses,fish,egg,meat and other proteins
-dairy and alternatives
-oils and spreads

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10
Q

5 examples of fruit and vegetables

A

oranges
lettuce
apples
cucumber
tomatoes

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11
Q

5 examples of starchy carbohydrates

A

potatoes
bread
pasta
rice
cereal

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12
Q

proteins 5 examples

A

beans
egg
chickpeas
beef
chicken
cod

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13
Q

dairy and alternatives 5 examples

A

milk
yogurt
almond milk
cheese
oat lik

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14
Q

oils and spreads 5 examples

A

olive oil
sunflower oil
vegetable oil
rapeseed oil
margarine

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15
Q

Fruit and vegetables main nutrients

A

vitamins a,c,e
fibre
iron

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16
Q

proteins ect main nutrients

A

protein
omega 3
vitamin b12
vitamin d

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17
Q

oil and spreads main nutrients

A

vitamin d
fat

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18
Q

dairy and alternatives main nutrients

A

calcium
protein
vitamin b12

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19
Q

starchy carbohydrates main nutrients

Study These Flashcards
A

fibre
vitamin b
calcium
iron

20
Q

what cours towards your 5 a day

Study These Flashcards
A

dried,fresh,frozen,canned all count

21
Q

how can 5 a day be achieved

Study These Flashcards
A

sauce
soup
smoothies
juices
add fruit to granola or cereal
fruit deserts
add dips to raw veg to make it nicer
add salad to a sandwich
salad as a side instead of chips

22
Q

what is the recommended portion size for an adult or fruit and vegetables

23
Q

examples of 80g

Study These Flashcards
A

one medium piece of fruit
a large handful of berries,cherries or grapes
30gs of dried fruit
3 heaped tablespoons of vetables
a bowl of salad

24
Q

how many glasses to drink in a day

25
what does 6-8 glasses include
tea,coffee,fruit juice and smoothies however only 150 ml of smoothies or juice mostly drink water
26
what is the term composite foods
a meal that incorporates multiple food groups for example pizza, casserole,sandwiches.
27
why should food high in salt,sugars and fat be limited
eating foods high in fat salad and sugar should be limited because they can cause an array of diseases such as stroke,CHD,cancer and type 2 diabetes, they also can cause weight gain and obesity.
28
examples of ways to cut down on fat
cut visible fat off meat cook meat on grill boil/poach eggs skimmed or semi skimmed milk low fat cheese/yogurt choose lean cuts of meat
29
why might some people not meet 5 a day
becuase they don’t enjoy eating fruit and vegetables or cannot afford it
30
why should you be active
being active and maintaining a healthy weight can reduce the risk of disease such as obesity,CHD and diabetes, exercise improves your heart health and strengthens your muscles,meaning you live for longer. Maintaining a good weight gives you more energy and is a mood and confidence booster
31
why should you eat less salt
it can help with weight loss, decrease your risk of high cholesterol no heart disease as well as stroke. Salt increases blood pressure which can affect energy levels and lead to unhealthy eating. It can also cause dehydration.
32
why is breakfast important
energy kick start metabolism which helps with weight management boost your mood prevents headaches heart health helps to control weight reduces snacking can help wake you up strengthens immune system improves mental energy for concentration and physical energy for performance controls blood sugar levels which reduce the risk of diabetes provides vitamins and montreal which is good for health
33
eat more?
fish including a portion of oily fish
34
how can eating riot and vegetables benefit our health
it can lower blood pressure,reduce risk of heart disease and stroke,prevent some types of cancer,help with digestive problems,has a positive affect on blood sugar and provides you with many good vitamins and minerals such as a,c,e + iron +fibre
35
vitamin a,c,e benefit
strengthens your immune system, they are called antioxidants and fight off free radicals which prevents illness
36
Iron use
green leafy veg- helps produce haemoglobin in red blood cells,carries oxygen around the body
37
fibre use
full for linger, maintains a healthy digestive system to prevent constipation
38
Omega 3 use
important for heart health found in oil fish
39
vitamin d use
bone health-important to help absorb calcium which prevents damage to the bones and teeth
40
vitamin d food
eggs dairy
41
calcium use
strengthen bones
42
calcium food
dairy sources green leafy vegetables canned fish
43
iron use
maintains haemoglobin levels in blood to carry oxygen around around the body
44
iron food
red meat green leafy veg
45
front of pack nutrition label meaning
traffic light colours for fat content,sugar and salt in a product. encourages us to choose low sugar,salt and fat and energy content red amber green
46
protein use
growth and repair energy
47
explain two nutritional reasons why fish should be included in the diet
source of protein omega 3 for heart health source of vitamin D for bone health prevents rockets in children prevents osteomalacia in adults prevents cancer

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