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eatwell guide
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Created by
Maya Hudson
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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
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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
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What type of oils should be used according to the Eatwell Guide?
Unsaturated
oils
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Why should oils and spreads not be used frequently?
To maintain a
healthy diet
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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
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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)
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What is the recommended daily calorie intake for women?
2,000
kcal
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What is the recommended daily calorie intake for men?
2,500
kcal
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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
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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
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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
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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
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What is a common eating disorder that can affect teenagers due to stress?
Anorexia
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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
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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
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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
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What is the role of vitamin B12 in elderly adults?
To maintain healthy
brain activity
and avoid memory loss
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What is the role of fibre in elderly adults?
To avoid
constipation
View source
What is the role of vitamin A in elderly adults?
To keep up good
eyesight
View source
What can vitamin supplements do for elderly adults?
Make up for any lacking
nutrients
in the diet
View source
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