healthy eating flashcards

Healthy living

Healthy weight

Regular exercise

Appropriate fluid intake

Prescribed medication

Avoid smoking

Moderate alcohol intake

Manage stress

8 hours sleep

Healthy eating

Regular meal plan

Starchy foods each meal

Watch fat intake

Include oily fish

Plenty fruit and veg

Few sugary drinks/food

Reduce salt

Moderate alcohol intake

What is a balanced diet

Varied diet

Contains all food groups

recommended portion sizes

Provides nutrients/energy

Promotes health

Why to follow a balanced diet

Helps control fat in blood , cholesterol and triglycerides

Blood pressure/blood sugar

Recedes risk of cancer, heart attack, stroke, osteoporosis, type 2 diabetes, malnutrition

Weight control

Portion sizes

Protein: 2 - 3

Dairy: 2 - 3

Fruit and veg: 5

Starchy carbs: 5 - 14

Oil and spread: small amounts

Hot holding meaning

Hot holding is where cooked food or ready to eat food is kept at an elevated temperature (63°c) until it’s ready to be served

Fridge temp and frozen food temp

Fridge: 0°c - 5°c

Frozen food: -18°c or lower

Food groups

Protein

Dairy

Fruit and veg

Carbs

Oil and spreads

Regular meal plan

Breakfast, lunch, dinner

Appropriate snacks between meals and supper if required

Starchy foods

Pasta

Noodles

Rice

Potatoes

Cereals

Bread