chap 2

• functions of water in the body 


  -helps to remove waste products

  • body temp regulation
  • needed for digestion of food
  • keeps lining of digestive systems
  • keeps skin moist and healthy
  • controls concentration of substances
• deficiency of water

  dehydration

  • feeling thirsty
  • headaches
  • dark colour urine
  • feeling weak and sick
  • overheated
  • wrinkled skin
• effects of excess water in diet 


  concentrations of substances in the blood to become dangerously over-diluted. can be fatal
• recommended 1-2 litres of water or fluids a day
• what are the dietary guidelines called in england

  the eat well guide
• What is a high-fibre diet important for?

  It aids in digestion and helps maintain a healthy weight.
• What is a low-sugar diet designed to do?

  It helps reduce the risk of obesity and dental problems.
• What is the purpose of a fat-reduced diet?

  To lower fat intake and reduce the risk of heart disease.
• What does a low-sodium/salt diet aim to achieve?

  It aims to lower blood pressure and reduce the risk of heart disease.
• Why is breakfast considered an important meal for teenagers?

  • Provides essential nutrients for growth
  • Improves concentration and performance in school
  • Helps maintain a healthy weight
• What are two breakfast options suitable for teenagers on a busy weekday and a weekend?

  • Weekday: Overnight oats with fruits
  • Weekend: Whole grain pancakes with yogurt and berries
• Why is it important to encourage young children to eat a variety of fresh foods?

  It helps ensure they receive essential nutrients and develop healthy eating habits.
• Why should young children be discouraged from eating sugary snacks between meals?

  It can lead to dental problems and unhealthy weight gain.
• How can correct dietary habits help keep children's teeth healthy?

  By reducing sugar intake, which lowers the risk of cavities.
• What dietary needs do lacto-ovo vegetarians have?

  They can eat dairy products and eggs along with all plant foods.
• What do lacto vegetarians consume?

  They eat dairy products and all plant foods.
• What do vegans exclude from their diet?

  All animal products, including dairy and eggs.
• What condition do coeliacs have regarding gluten?

  They cannot digest and absorb gluten, which damages their small intestine.
• What are the consequences of undiagnosed coeliac disease?

  Weight loss and nutrient deficiencies such as anaemia and poor growth.
• What is the only way for coeliacs to manage their condition?

  To avoid all foods that contain gluten.
• What foods can coeliacs eat?

  Foods that do not contain wheat, barley, oats, and rye.
• What foods should vegetarians avoid?

  Any animal food where the animal was killed to produce it.
• What foods should lacto vegetarians avoid?

  Any animal food where the animal was killed to produce it, including fish and shellfish.
• What foods should vegans avoid?

  All animal products, including fish and shellfish.
• What foods should coeliacs avoid?

  All wheat and wheat products, including breads and pastries.
• What grains can coeliacs consume?

  Rice, maize, millet, and quinoa.
• What are some examples of foods coeliacs can eat?

  Peas, beans, lentils, and nuts.
• What is the main issue for people with gluten intolerance?

  They cannot digest and absorb gluten properly.
• How does gluten affect the small intestine in coeliacs?

  It causes damage to the lining of the small intestine.
• What are the dietary restrictions for someone with coeliac disease compared to vegetarians?

  Coeliacs must avoid gluten, while vegetarians avoid all animal products.
• How do the dietary needs of lacto-ovo vegetarians differ from those of vegans?

  Lacto-ovo vegetarians can consume dairy and eggs, while vegans cannot.
• functions for energy 


  • allow the body to grow and develop
  • move muscles and be active
  • produce heat
  • produce sound when talking
  • send messages from brain to nerves
  • make chemical reactions take place in cells
• effects of deficiency of energy 


  the body loses weight if there is not enough energy in the diet
• effects of excess of energy 


  energy from food that is not used up by the body each day will be stored in the body fat cells
• what is the amount of energy we need from foods based on

  • basal metabolic rate
  • physical activity level
  • our life stage
• what is the basal metabolic rate 


  40/70% of the energy needed is for this

  • their age
  • their body size
  • their gender
  • their PAL
• what is PAL


  physical activity level
• what is energy balance 


  the amount of energy we take in from the food we eat each day must be used up by the basal metabolic rate and physical activity level
• What does being in good health mean?

  It means feeling well, alert, strong, growing, and developing properly.
• What are the components of a healthy, balanced diet?

  A healthy, balanced diet includes plenty of water, physical activity, enough sleep, and relaxation.