Special Diets - Home Ec xx

Vegan

Eats or use no aminal produce things all (meat, leather, egg)

Lacto-Vegetarian

Does not eat meat, fish, poultry, eggs but doesn't eat dairy products

Lacto-ovo

Eats eggs and dairy but doesn't meat, fish or poultry

HBV Vegetarian Foods

-Tofu

-Quorn

-Soya chucks

-Quinoa

Edamame beans

LBV Vegetarian Foods

-Beans

-Chickpeas

-Peas

-Nuts

-Lentils

Iron foods for Vegetarians

-Green veg

-Beans

-Chickpeas

-Wholegrain cereals

Vegetarian vitamin B12 foods

-Fortified foods and supplements

Why become a vegetarian

-Ethical Reasons → object to kill animals

-Family being vegetarian

-Religious reasons

-Cheaper

-Healthier

-Personal preference

-Sustainability

Guidelines for planning a vegetarian diet

-Eat balanced diet

-Eat tofu, quorn, quinoa for HBV protein

-Eat green veg for iron

-Drink plant-based drinks e.g. almond, coconut, oat milk

Obesity

When you are 20% over the reccommended weight and have a Body Mass Index (BMI) of over 30

Health problems linked to obesity

-Coronary heary disease

-Diabetes

-High blood pressure

-Stroke

Causes of obesity

-Large food portions

-Emotional eating

-No exercise

-Overeating

-Eating high fat foods

Guidelines for reducing obesity

-Reduce food portions

-Eat more fruit and veg

-Exercise

-Avoid junk foods

-Choose low fat foods e.g. low fat cheese & milk

-Avoid fried foods - grill, bake of steam instead

Foods with a lot of sugar

Chocolate, biscuits, sweets, fizzy drinks, cakes

RI of sugar

6 teaspoon of sugar = 24 grams

Health problems linked with a high sugar diet

-Tooth decay

-Obesity

-Diabetes

-Fatty liver disease

High sugar foods contain…

More than 22.5 grams of sugar per 100 grams

Low sugar foods contain…

Less than 5 grams of sugar per 100 grams

Guidelines for reducing sugar intake

-Avoid putting sugar in tea and coffee

-Avoid sugary fizzy drinks

-Choose low sugar breakfast cereals

-Avoid sweets, chocolate, cakes, biscuits

RI of salt

6 grams daily

Health issues linked with salt

-Heart dieases

-Stroke

-High blood pressure

Guidelines for reducing salt intake

-Take salt of the table

-Use Lo-Salt

-Flavour foods with pepper, herbs and spices

-Avoid salty foods e.g. bacon

-Check food labels for salt content

Food allergy

A sensitivity to food that causes symptoms e.g. itching

Food intolerance

When your body cant digest a food e.g. gltuten or lactose. Causes bloating or vomiting

14 allergens

Listed in bold on food labels

E.g. egg, soya, nuts, milk

Fibre

Aborsbs water in the large intestine and causes peristalsis and prevents constipation

Benefits of a high fibre diet

1- Less constipation and bowel problems

2- Promotes gut health

3- Slow absorption of cholesterol and sugar

High fibre foods

1- Fruit and veg

2-Nuts and seeds

3-Brown/wholegrain bread, rice, pasta, cereal

4- Dried fruit

Guidelines for planning a high fibre diet

1- Chooses high fibre breakfast cereals

2-Eat fruit and veg (skins)

3-Eat peas, beans, chickpeas, lentils

Health issues linked with a high cholesterol diet

Heart attack, coronary heart disease because arteries are blocked

Foods that raise cholesterol levels

Saturated fat - butter, cheese, cream, egg yolk

Causes of heart disease

-High fat diet

-Lack of exercise

-Stress

-Too much alcohol

Atherosclerosis

Narrowing of the arteries

Guidelines for reducing the risk of coronary heart disease

1-Use low fat dairy products

2-Avoid frying → grill, steam, bake

3- Cut out of fatty foods e.g. cakes

4-Trim fat of meat

5-Eat more fruit and veg

Coeliac disease

Intolerance to gluten

-Villi in the small intestine flattened, preventing absorption of other nutrients e.g. iron and calcium

Gluten

Protein found in wheat,rye and barley

Foods a coeliac can’t eat

-Oats

-Barley

-Sausages

-Bread

-Pasta

Symptoms of Coeliac Disease

1-Vomiting

2-Cramps

3-Diarrhoea

4-Anaemia

5- Underweight

Guidelines for a gluten free diet

1- Choose gluten free products

2- Choose gluten free breakfast cereals

3- Eat rice and potatoes for carbs

Diabetes

A problem with insulin - a hormone that moves sugar from blood to the blood cells

Type 1 diabetes

No insulin made on the body- must be injected in body. Blood sugar levels need to be monitored

Type 2 diabetes

Insulin doesn’t work properly. Low sugar diet needed

Guidelines for controlling diabetes

1- Use sweeteners

2- Choose diabetic cakes and biscuits

3- Lose weight, reduce sugar intake

4- Exercise daily