Healthy eating, nutritional needs and energy

What are the 8 government guide lines on healthy eating?

1. Base meals on high fibre starchy carbohydrates

2. Eat lots of fruit and veg

3. Eat 2 portions of fish a weak, 1 oily

4. Cut down on saturated fat and sugar

5. Eat less salt, less than 6g a day for adults

6. Get active and be a healthy weight

7. Do not be thirsty (2.5 litres)

8. Do not skip breakfast

How many on average calories should a male consume a day?

2500

How many on average calories should a female consume a day?

2000

What can a poor diet and lifestyle lead to?

• Obesity

• Heart disease (CHD)

• High blood pressure

• Diabetes

• Poor dental health

• Low self esteem (depression)

What are the causes of coronary heart disease (CHD)?

A diet high in saturated fats therefore high in cholesterol. The build up in cholesterol on the arteries causes them to narrow and become blocked, resulting in a heart attack.

How do you reduce the rick of CHD?

• Eat more fruit + veg

• Cut back on fat

• Eat more fish instead of meat

• Consume less salt

What are the two types of diabetes?

• Type 1: Diagnosed in children as the pancreas does not produce enough insulin.

• Type 2: Diagnosed in older people due to a poor diet which is high in sugar

What is amaemia?

Lack of iron in the diet

Which groups of people are most at risk of developing amaemia?

Women and teenage girls due to menstruation and pregnant women due to the development of the baby.

What are the specific dietary requirements for a baby?

Complex carbohydrates to obtain energy such as whole grains and beans

What are the specific dietary requirements for a school aged child?

Varied balanced diet and physical activity

What are the specific dietary requirements for teenagers?

Energy rich foods for growing and activity and iron for girls.

What are the specific dietary requirements for adults?

Less energy required than teenagers, varied and healthy meals

What are the specific dietary requirements for pregnant women?

Adequate protein, calcium and vitamin D for bone development, folic acid, fruit and veg for vitamin C and fiber.

What is energy balance?

The relationship between the energy input and energy output.

What is energy measured in?

Kilocalories (kcal) or kilojoules (kJ)

What is BMI?

Body mass index, a measure of obesity

What is BMR

Basal metabolic rate, amount of energy needed for all bodily functions

What is PAL?

Physical activity level, energy used for all types of movement

How does gender influence a person’s energy requirements?

Males need more energy than females due to larger physical size and muscles.

How does age influence a person’s energy requirements?

Babies and young people need more energy as they are very active and growing.

How does activity levels influence a person’s energy requirements?

If you complete more physical activity then more energy is required.

How does health influence a person’s energy requirements?

If you are unwell more energy is required to fight off disease, however appetite may be reduced/lost due to illness.

How does pregnancy influence a person’s energy requirements?

Additional energy for breast feeding and baby development

How does size, weight and genetics influence a person’s energy requirements?

Lean body = more likely to burn off excess energy than heavier people