give 3 reasons for the importance of a balanced diet
1) providing energy to survive
2) provides energy to keep us healthy and fight disease
3) for growth and repair of tissue
4) to allow our bodily processes to function properly
5) stop us from feeling hungry
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name the 5 food groups which are part of the Eatwell guide
1) fruit and vegetables
2) potatoes, bread, rice, pasta, and other starchy carbohydrates.
3) beans, pulses, fish, eggs, meat, and other proteins.
4) dairy and alternatives
5) oil and spreads
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how many cups of water a day should you have according to the Eatwell Guide?
6-8 cups
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how many ml of fruit juices/smoothies should you limit yourself to, 150ml daily?
150ml
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what age should the Eatwell guide be followed from
ages 2-5
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how many portions of fruits and vegetables do you need a day
5 portions ( 5 a day)
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what can your 5 a day contain
fresh, frozen, canned, tinned, dried, or juice
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how is eating a lot of fruits and vegetables beneficial?
you are less likely to develop diseased such as CHD (coronary heart disease) and some types of cancer
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fruits and vegetables are a good source of...
vitamins, minerals, and fibre
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Examples of whole grain/high fibre products
- whole wheat paste
- brown rice
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starchy foods are a good source of...
energy, vitamins and minerals
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examples of dairy foods
milk
cheese
yoghurt
fromage frais
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dairy products are good sources of...
calcium, proteins and some vitamins
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what should we replace our normal milk, cheese yoghurt products with
milk - semi-skimmed or low fat
cheese - reduced-fat cheese
yoghurt- plain low-fat or fat free
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Protein products (give 5)
beans
pulses
fish
eggs
meat
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alternatives to meat products
beans, pulses and lentils
also low in fat
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what is the fish portion recommendation?
2 portions of fish a week, at least one be oily (e.g. mackerel) as the natural oil contains omega-3
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reduce red meat and processed meat to __g a day
70g
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what are 4 cooking methods that do not use any fat?
steaming, baking, microwave, grilling
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examples of oils and spreads
vegetable oil
sunflower oil
olive oil
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how many grams of salt should you have a day
6g
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why should sugary drinks be avoided
they contain sugar which can increase the risk of obesity and tooth decay
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benefits of reducing the amount of saturated fat (give 2)
- reduces the risk of heart disease
- lower blood cholestrol
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finish off the sentence:
no more than 5% of the...
sugar we eat should come from free sugars
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what are free sugars
sugars added to a food or drink
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sugar intake:
4-6 years
7-10 years
11+
1) no more than 19g
2) no more than 24g
3) no more than 30g
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two examples of free sugars
fructose and sucrose
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benefits of reducing our salt intake
- reduces blood pressure
- reduced risk of heart disease
- reduces risk of a stroke
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what are the 8 tips for healthy eating
1) base your meals on starchy foods
2) eat lots of fruit and veg ( 5 a day)
3) two portions of fish a week - one oily
4) cut down saturated fat and sugar
5) eat less salt - no more than 6g per day
6) stay active - exercise
7) drink water - 6-8 cups
8) d
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what are antioxidants
substances that may protect your cells against free radicals
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what are free radicals
unstable atoms which can damage our cells, cause illness and cause oxidation
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what can obesity cause (give 4/5)
1) heart disease
2) high blood pressure
3) diabetes
4) low-self esteem
5) osteoarthritis - causes joints to become stiff
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what causes CVD (cardiovascular disease)
- high amounts of cholesterol blocking the arteries
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what is cholesterol
a type of fat found in the blood - liver produces cholestrol
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Other cards in this set
Card 2
Front
name the 5 food groups which are part of the Eatwell guide
Back
1) fruit and vegetables
2) potatoes, bread, rice, pasta, and other starchy carbohydrates.
3) beans, pulses, fish, eggs, meat, and other proteins.
4) dairy and alternatives
5) oil and spreads
Card 3
Front
how many cups of water a day should you have according to the Eatwell Guide?
Back
Card 4
Front
how many ml of fruit juices/smoothies should you limit yourself to, 150ml daily?
Back
Card 5
Front
what age should the Eatwell guide be followed from
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