Topic 1 Flashcards
(25 cards)
What are the 8 rules for eating well
Base meals on high fibre starchy foods
Eat lots of fruit and veg
1 portion of oily fish a week
Cut down saturated fat and sugar
Eat less salt (6g a day)
Be active and maintain a healthy weight
Drink enough water
Don’t skip breakfast
What are the two main types of fat and which is more unhealthy
Unsaturated - good
Saturated - bad
Eg of saturated fat
Sausages
Butter
Cream pies
Fatty cuts of meat
Egs of unsaturated fat
Vegetable oils
One portion of oily fish a week
Energy balance
When energy input is the same as energy output
Physical health issues to do with obesity
Type 2 diabetes
CHD
Some cancers (eg colon)
Lack of mobility
Mental health issues to do with obesity
Depression
Anxiety
Low self esteem
Relationship problems (reluctant to socialise)
Cholesterol is…
Waxy fat-like substance
Present in all cells
Helps to make hormones
Helps digestion
High levels can lead to problems such as CHD
Mediterranean diet
More fruit and veg
wholegrain breads and cereals
nuts, pulses, seeds
Less saturated fat
Less alcohol consumption
More sunshine and oily fish therefore more vitamin D
What type of unsaturated fat does oily fish contain
Omega 3
What antioxidant vitamin does fruit and veg contain
Vitamin C
What fat does olive oil provide
Monounsaturated fat
What is peak bone mass
When bones are at their strongest
Females - 18
Males - 20
After these ages bone mass gradually decreases
How to reduce the risk of osteoporosis
Diet rich in calcium (eg dairy products, green leafy veg)
Adequate intake of vitamin D (oily fish, cheese)
Healthy body weight
Dont smoke
Reduce alcohol intake
Weight bearing exercise
What is osteoporosis
A condition of low bone density and structural deterioration of bones
Doesn’t cause pain or obvious symptoms
diabetes
Sugar levels in blood are too high for too long
Glucose levels controlled by insulin which is made by the pancreas
Without enough insulin glucose levels rise
Type 1 diabetes
Occurs when the body isn’t able to produce insulin at all
Managed by insulin injections
More likely in under 40s
Type 2 diabetes (what is it and how is it controlled)
Body doesn’t produce enough insulin
Controlled by a diet or diet and insulin tablets/injections
Often occurs over 40s
Why is type 2 diabetes closely linked with obesity
Because they both have to do with excess weight around the waist
Symptoms of type 2 diabetes
Tiredness
Needing to pee
Feeling thirsty
Weight loss
Infections occur easily
How to manage thpe 2 diabetes without medication
Follow a healthy diet (according to eat-well guide)
Recommended amount of exercise
What is coeliac disease
Body reacts to protein called gluten
When the body cant tolerate gluten, it means the villi in the small intestine aren’t properly developed
Coeliacs cant absorb the nutrients properly
Foods coeliacs cant eat
Cereals eg Wheat, Barley, Oats and Rye
Pasta
Bread
Biscuits
Pie
Soup
Sausages
Gravy
Foods coeliacs can eat
Rice
Nuts
Pulses
Potatoes
Corn
Meat, fish, poultry
Fruit and veg
And anything labeled gluten free
