Eatwell guide

• List the eight guidelines about lifestyle choices :

  • base meals on starchy foods
  • eat lots of fruits and vegetables
  • eat more fish - a portion of oily fish weekly
  • cut down on saturated fat and sugar
  • eat less salt
  • get active
  • don’t become dehydrated
  • don’t skip meals
• Which group does the Eatwell guide not apply to ?

  children under 5
• What other recommendations do the Eatwell guide suggest ?

  • Sweet, salty and fatty foods such as crisps, chips and chocolate should be eaten less often and in small amounts
  • People should check the nutritional labels on packaged foods and choose foods lower in fat
  • People should drink 6-8 glasses of fluid a day
  • Fruit juice and smoothies should be limited to 150ml a day
• How many calories should be consumed by adults each day ?

  • 2000 kcals for adult females
  • 2500 kcals for adult males
• Micro-nutrients

  • a micro-nutrient is needed by the body but only in small amounts
  • Carbohydrates, proteins and fats
• Macro-nutrients

  • A macro-nutrient is needed by the body in much larger amounts each day for the body to work correctly
  • Vitamins and minerals
• Carbohydrates

  • Potatoes, bread, rice and pasta
  • Function - energy
  • Converts to fat - obesity, type 2 diabetes, heart disease and some cancers
  • Deficiency of carbohydrates - weak, hungry and tired
• Vitamins

  • Fruits and vegetables eat- orange, avocado and broccoli
  • Protects the body against infections
  • Deficiency - rickets
  • Iron deficiency - anemia - tired, lethargic and pale
  • Vitamin C deficiency - scurvy
• Minerals

  • Dairy and alternatives - milk, cheese and yoghurt
  • Function - strong bones and teeth - Calcium together with Vitamin D
  • Deficiency - rickets
  • Iron deficiency - anemia - tired, lethargic and pale
• Proteins

  • Beans, pulses, fish, eggs, meat
  • Function - building and repair of muscle tissue
  • Deficiency - wasting of muscle and muscle loss
  • Slow growth in children
  • Severe deficiency leads to Kwashiorkor
• Fats

  • Oils and spreads - butter, oil and margarine
  • Function - energy, warmth when stored under the skin and carries fat soluble vitamins ( A, D, E & K )
  • Excess fat - obesity and all diseases linked to it - cholesterol and heart attacks
  • Deficiency - can lead to deficiencies of fat-soluble vitamins A, D, E and K