CIE unit one Diet and good health

What are the dietary requirements for children

they should follow the Eatwell guide

they should be given healthy meals and snacks

good supply of protein food and energy giving food

regular exercise to develop bone strength

Give 5 reasons why our body needs energy

- growth
- pregnancy
- lactation
- basal metabolism
- physical activity

What is energy balance?

Energy balance is the relationship between energy input (calories consumed through food and drink) to energy output (calories used by the body for our energy requirements) being equal

What is the RDI of protein for both men and women

men= 55g
women=45g

What is the RDI of fat for both men and women

men should have less than 30g of saturated fat per day. women should have less than 20g of saturated fat per day.

What is the RDI of carbohydrates for both men and women

men=300g
women=230g

What are the dietary requirements for teenagers

increase iron requirements to help with growth and muscle development (girls need more iron- menstruating)
e.g. red meat, kidney

adopt healthy eating behaviours

What are the dietary requirements for adulthood and old age

-well balanced diet

-regular excersie

- require additional calcium and Vitamin D rich foods in their diet to prevent decalcification

What is coelaic disease

coeliac disease is triggered by gluten and causes the body's immune system to attack its on tissues.

Give 3 examples of naturally gluten free foods

rice
corn
potato

Give examples of 3 foods which coeliac people should avoid

pasta
bread
biscuits

What is iron deficiency anemia?

Iron-deficiency anemia is a condition where a lack of iron in the body leads to a reduction in the number of red blood cells

Name 3 foods rich in iron

green leafy veg e.g watercress, curly kale
brown rice
iron fortified cereals or bread
pulses and beans

What is type 2 diabetes

type 2- body produces too little insulin properly or become resistant to it
(obesity)

Give 2 advice given to people with Type 2 diabetes

cut down on saturated fats
cut back on salt

What is cardiovascular disease?

Cardiovascular disease is a general term for conditions affecting the heart or blood vessels.

specific examples would be: CHD-where the arteries or vessels carrying blood around the body is blocked or damaged

What are 3 dietary recommendations to prevent CHD

-low in saturated fat
-high fibre e.g whole grains
- 5 a day

What are calories?

a measure of the amount of energy in food

What is the best way to treat obesity

eat a balanced calorie controlled diet
exercise regularly
cutting down on the number of calories

Losing bone density is part of the aging process however for some people it can lead to an increase risk of bone fractures.
What are some ways to prevent this

exercise regularly
eat a healthy balanced diet
calcium-important for maintain strong bones
Vitamin D- important for strong bones and teeth because it helps the body absorb calcium

What does the term obese mean and what does it occur

used to describe someone who is overweight with a lot of body fat

obesity occurs when energy intake from drink and food consumption is greater than the energy expended over a prolonged period of time

What is BMI and what does a BMI of 25,30 and 40 mean?

BMI is a measure of whether individuals are healthy weight for their height

BMI of 25-29.9: overweight
BMI of 30: obese
BMI of 40: severely obese

What are some health problems associated with a high BMI

heart disease
high blood pressure
type 2 diabetes, gallstones
breathing problems.

What is a food allergy?

a condition in which the body's immune system reacts to substances in some foods

What is food intolerance?

range of adverse responses to certain foods and does not involve an immune system response

Why do people have lactose intolerance

people with lactose intolerance do not produce enough lactase so lactose stays in the digestive system where it is fermented by bacteria leading to the production of various gases

What are vegetarians and why some people choose to be vegetarian

vegetarians avoid eating meat and fish

-ethical beliefs
-medical reasons
-religious

What are complementary actions

some of these nutrients work closely together and therefore you will get more benefit from these nutrients if you combine foods in your meals to help the body absorb these

What are the 3 types of vegetarians and what is the difference

lacto vegetarians eat diary products but not eggs, poultry, meat or seafood

lacto ovo vegetarians eat egg, diary products but not poultry, meat or seafood

vegans do not eat any animal products

How does being Muslim, Jewish and Hindu affect food choice

Hindus: Cow cannot be eaten

Jewish: food must be kosher: slaughtered according to strict Jewish laws
Meat must not be cooked or eaten with diary products

Muslim: foods must be halal

What is basal metabolic rate?

the amount of energy needed just to keep everything working to stay alive

the energy required to keep breathing, making chemicals, keep your heart beating other body organs working

What is Physical activity levels

the amount of energy needed to carry out physical activities
the amount of extra activity you do per day

how does our PAL influence our energy requirements

the more physical activities you do the more energy you require

What does BMR stand for and what is it?

basal metabolic rate, number of calories the body uses while at rest

What does PAL stand for?

physical activity level

What does EAR stand for and what is it?

Estimated Average Requirement; the value of a nutrient that would meet the need of half the population

What does RDI stand for and what does it mean?

Recommended Dietary Intake
is the average daily intake level of a particular nutrient that is likely to meet the nutrient requirements of 97-98% of healthy individuals in a particular life stage or gender group.

how do you calculate estimated average requirement (EAR) for energy

BMR x PAL= EAR

Give reasons why people have different energy levels

Sleep Patterns
Diet and Nutrition
Physical Fitness
Stress Levels
Underlying Health Conditions

What are the factors that affect EAR for energy and nutrient intake

PAL
BMR
Height
Gender
Age

What is coronary heart disease?

When the coronary arteries that supply the blood to the muscle of the heart get blocked by layers of fatty material building up

What is cholesterol?

A waxy, fat like substance

What is liver disease?

Liver failure is a life-threatening condition and occurs when large parts of the liver become damaged beyond repair and the liver is no longer able to function

What causes liver disease?

high alcohol intake, obesity

Why do we need energy from food

- so we can move around
- to keep us warm by producing heat

How is energy measured in food?

kilocalories

What nutrients should be increased in the diet during pregnancy and explain

Vitamin D: to absorb calcium and prevent low birth weight

Calcium: helps with bone and spine growth

protein: for baby growth

Which vitamin helps to prevent spina bifida in the first 12 weeks of pregnancy
list foods high in this vitamin

folic acid
green veg, bread, breakfast cereal

What nutrients should be increased in the diet of a toddler and explain

protein- children grow rapidly
carb- energy
vitamin B1(thiamine)- to enable the release of energy, to keep up with quick growth
calcium: for good bone health and tooth development

What foods/drinks should be avoided by a toddler

large pieces of meat
sticky foods
slippery foods e.g. whole grapes

What nutrients should be increased in the diet of a teenager and explain

protein: rapid need of growth and repair
iron: replace ones lost during a period
vitamins: helps to prevent CHD

What nutrients should be increased in the diet of an elderly person and explain

calcium + vit d= help prevent decalcification from the bones of tooth

B6 and B12 and folic acid: prevents coronary heart disease and memory loss

iron: to prevent anaemias

Give 3 reasons for reducing salt intake

High salt intake is closely linked to high blood pressure (hypertension). Excess sodium in the diet can cause the body to retain water

High salt intake can contribute to the formation of kidney stones, which are hard mineral and salt deposits that can cause severe pain and discomfort

Excessive salt consumption can cause fluid retention in the body, leading to swelling known as edema

What does whole grain mean

The term "whole grain" refers to grains that retain all three parts of the grain kernel, namely the bran, germ, and endosperm. These components contain different nutrients, fiber,

What are the benefits of regular exercise

It helps lower blood pressure
reduces the risk of heart disease
improves circulation, leading to a healthier cardiovascular system.
Improved Mental Health:It stimulates the release of endorphins,

Plan dishes for children

Mini Veggie Pizzas: Use whole wheat pita bread or English muffins as a base, and let children top them with tomato sauce, a variety of colorful vegetable(bell peppers)

Baked Chicken Tenders: Coat chicken breast strips in a mixture of whole wheat breadcrumbs, herbs, and a little olive oil. Bake them until they are golden and crispy. Serve with a side of steamed vegetables or a small salad.

Fruit Skewers: Thread colorful fruit chunks onto skewers for a fun and healthy snack. Use a variety of fruits such as strawberries, grapes, pineapple, and melon. Serve the skewers with a yogurt dip or honey for added flavor.

Mini Quiches: Make mini quiches using a muffin tin and a mixture of beaten eggs, grated cheese, and finely chopped vegetables (such as spinach, mushrooms, and bell peppers). Bake until set and golden. These can be served as a protein-rich breakfast or a snack.

plan dishes for the elderly

Roasted Salmon with Steamed Vegetables: Baked or roasted salmon provides a good source of omega-3 fatty acids. Serve it with lightly steamed vegetables like broccoli, carrots, and green beans. This dish is nutritious, easy to digest, and provides essential nutrients.


Baked Chicken Breast with Mashed Sweet Potatoes: Season and bake chicken breast until tender and juicy. Serve it with mashed sweet potatoes, which are easier to chew compared to regular potatoes. Sweet potatoes are also a good source of vitamins and fiber.

Oatmeal with Soft Fruits: Offer warm and easily digestible oatmeal topped with soft fruits like bananas, berries, or applesauce. Oatmeal provides dietar

plan dishes for pregnant women

Spinach and Feta Stuffed Chicken Breast: Fill chicken breast with a mixture of cooked spinach and feta cheese. Bake until the chicken is cooked through. This dish provides protein, iron, and folate, which are important nutrients during pregnancy.


Quinoa Salad with Roasted Vegetables: Cook quinoa and mix it with roasted vegetables like bell peppers, zucchini, and cherry tomatoes. Drizzle with a light dressing and sprinkle with chopped herbs and seeds. Quinoa is a good source of protein and fiber, while vegetables provide essential vitamins and minerals.

Lentil and Vegetable Curry: Prepare a flavorful curry with lentils, a variety of vegetables, and aromatic spices. Serve it with whole grain rice or whole wheat bread. Lentils are rich in protein, fiber, and iron, making them a nutritious choice during pregnancy.

plan dishes for teenagers

Chicken Stir-Fry: Stir-fried chicken with a mix of colorful vegetables like bell peppers, broccoli, carrots, and snap peas. Serve over steamed rice or noodles for a complete and satisfying meal.

Baked Chicken Parmesan: Breaded chicken breasts baked with marinara sauce and mozzarella cheese. Serve with whole wheat spaghetti or a side salad for a balanced meal.

Veggie Quesadillas: Fill whole wheat tortillas with a mix of sautéed vegetables like bell peppers, onions, and zucchini, along with shredded cheese. Grill or toast until the cheese is melted and the tortillas are crispy.

Fruit Parfaits: Layer Greek yogurt, fresh fruits like berries, sliced bananas, and a sprinkle of granola or nuts in a glass or bowl.

explain symptoms of food allergy and the foods that cause it

skin reactions - such as an itchy rash or swelling of the lips, face and around the eyes. : milk


runny nose and itchy and watery eyes: egg

Vomiting, Stomach cramps, Indigestion.: peanut allergy

Symptoms of anaphylaxis can include difficulty breathing, tightness in the throat, chest pain, dizziness, and loss of consciousness.

Best gluten free flours

Almond Flour
Buckwheat Flour.
Arrowroot Flour
Oat Flour.

name 8 guidelines to improve health

Eat a Balanced Diet
Stay Hydrated:
Engage in Regular Physical Activity:
Get Sufficient Sleep
Manage Stress