eatwell guide

    Cards (20)

    • What are the protein recommendations in the Eatwell Guide?
      • 2 portions of fish every week (one should be oily)
      • Meat-free options include soya beans and quinoa
      • Lean meats are better than processed meats
    • What are the carbohydrate recommendations in the Eatwell Guide?
      • Approximately one-third of total daily food intake
      • Good options include high-fibre and wholegrain foods
      • Every meal should ideally contain a starchy food
    • What type of oils should be used according to the Eatwell Guide?
      Unsaturated oils
    • Why should oils and spreads not be used frequently?
      To maintain a healthy diet
    • What are the dairy product recommendations in the Eatwell Guide?
      • Low-fat options are better than high-fat options
      • Alternatives include oat milk, almond milk, and soya milk
    • What are the other dietary recommendations in the Eatwell Guide?
      • Fluids: 6-8 glasses per day
      • Fruit juices: maximum 1 glass
      • Restrict sugary, fatty, and salty foods (max 6g of salt per day)
    • What is the recommended daily calorie intake for women?
      2,000 kcal
    • What is the recommended daily calorie intake for men?
      2,500 kcal
    • How do nutritional needs change with age?
      • Young children need small meals regularly
      • Children (5-12 years) need energy and nutrients for growth
      • Teenagers require specific nutrients for growth spurts
      • Adults focus on maintaining a healthy diet
      • Elderly adults need to reduce energy intake and focus on specific nutrients
    • What are the nutritional needs for young children (2-5 years old)?
      • Small meals regularly
      • About 300ml of milk per day
      • Variety of cooked, fresh, and raw foods
    • What nutrients do children (5-12 years old) need for growth?
      • Protein for growth and repair
      • Carbohydrates and fat for energy
      • Calcium and vitamin D for bone development
      • Sugary foods should be occasional
    • What are the important nutrients for teenagers?
      • Protein for growth spurts
      • Iron and vitamin C for menstruation and absorption
      • Calcium and vitamin D for skeleton growth
    • What is a common eating disorder that can affect teenagers due to stress?
      Anorexia
    • What are the nutritional needs for adults?
      • Focus on a healthy diet
      • Men generally need more calories than women
      • Women need iron to replace losses during menstruation
      • Calcium and vitamin D are important to prevent bone diseases
    • What dietary changes should pregnant women make?
      • Increase daily calorie intake by 200 during final stages
      • Eat more folic acid to decrease birth defect risks
    • What dietary recommendations are important for elderly adults?
      • Cut down saturated fat intake
      • Focus on calcium and vitamin D to prevent bone diseases
      • Vitamin B12 for brain activity
      • Fibre to avoid constipation
      • Vitamin A for good eyesight
    • What is the role of vitamin B12 in elderly adults?
      To maintain healthy brain activity and avoid memory loss
    • What is the role of fibre in elderly adults?
      To avoid constipation
    • What is the role of vitamin A in elderly adults?
      To keep up good eyesight
    • What can vitamin supplements do for elderly adults?
      • Make up for any lacking nutrients in the diet
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