By Fatskills Exam Guides Team — the exam nerds behind 28,500+ quizzes and 2.1M practice questions across 500+ global exams.
What are some factors that affect our food choices? Advertising Religion Culture Dislikes Special Diets Marketing Family Money Sustainability Time Likes How You Feel Healthy or Unhealthy
What are the dietary needs of a baby? Breastfeeding of formula feeding for the first few months of life. Solid foods such as bread can be introduced at about four to six months (Weaning). Avoid using hard baby foods and do not add sugar or salt to baby foods.
Why do we eat? To get energy As a form of relaxation As a way of entertaining As a source of comfort
What are the dietary needs of children? Encourage children to eat a wide variety of healthy foods. Include three regular meals of child-sized portions. Include healthy snacks such as vegetables.
What are food miles? The number of miles the food travels from where it was grown to the location where the consumer purchases it.
What are the dietary requirements for teenagers? A well-balanced diet using a variety of healthy foods.
What are ethical issues? What is morally right or wrong. Examples of ethical food choices are: Buying Fairtrade goods Choosing a vegetarian diet Avoiding fruit and vegetables prepackaged in plastic
What are the dietary requirements for adults? Follow a well-balanced diet that includes a variety of foods. SEDENTARY workers are not very active so need to reduce their kilocalorie intake to avoid gaining too much weight. MANUAL workers lead active lives and can afford to eat a high-energy diet without gaining too much weight.
What are our senses? Sight Hearing Taste Smell Touch
What are the benefits of eating well throughout the day? Prevents excessive weight gain. Helps to keep your skin clear. Keeps your teeth strong and healthy. Provides all the nutrients you need. Improves concentration. Gives you energy.
What are the functions of food? Supplies heat and energy Helps with growth and repair of body cells It protects against diseaase
When Planning Meals, Consider: Nutrition Special Diets Money Variety Time Occasion Equipment Available Number of People Lifestyle Likes and Dislikes Sustainability
What are the six nutrients? carbohydrates protein fats vitamins minerals water
What Should You Consider When Writing A Menu? Decide on sustainable food. Include at least three of the four main food groups. Do not offer choices. Include cooking method. Name vegetables. Include accompaniments. Present the menu neatly boxed and centred.
Example: Dinner Menu -
Leek and Potato Soup (With a Roll)
Chili Con Carne with Rice
Blueberry and Rhubarb Crumble with Cream
What are macronutrients? carbohydrates, fats, proteins Measured in grams (g)
What is the starter? Starters or appetisers are the first course of a meal. They help to stimulate the appetite. Examples are: Vegetable Soup with Bread Rolls Cheesy Sprout Fondue Tomato and Prosciutto Salad
What are micronutrients? vitamins, minerals, water Measured in milligrams (mg) or micrograms
What is the Main Course? All main courses should be well balanced, as they may be the only course of a main meal. Examples are: Chicken Curry and Basmati Rice Spaghetti Bolognese Oven-baked Risotto Paella Roast Chicken
What are the sources of protein? Animal Protein/ High Biological Value (HBV) milk and milk products, meat, poultry, fish, eggs,
Vegetable Protein/ Low Biological Value (LBV) dried peas and beans, nuts
What is the Dessert? Desserts are usually a sweet dish sometimes served at the end of a meal. Examples are: Apple and Blackberry Crumble Chocolate Fudge Brownie Flavours of Ice Cream Lemon Cheesecake Vanilla Cupcakes
Plant foods as a source of protein? Contains less fat (No saturated fat) Contains more cellulose (fibre) Cheaper to produce Less land is required to produce plant foods than to raise animals
What is wellbeing? The state of being comfortable, healthy, and happy.
What are the functions of protein? Growth and repair of body cells Production of hormones, enzymes and antibodies
What kind of home is essential for wellbeing and health? A safe and nurturing home.
What are the sources of fat? 1) butter, meat, eggs, cheese, cream: SATURATED FAT 2) nuts, seeds, vegetable oils, cereals: UNSATURATED FAT
A Healthy Lifestyle Begins In Childhood By: Being vaccinated against diseases, such as mumps and measles. Having developmental checks during early childhood. Establishing healthy lifestyle habits, such as eating well and exercising regularly.
What are the functions of fat? Production of heat and energy Insulates the body, preventing heat loss Protection of delicate bones, e.g the kidneys
What is required for a healthy lifestyle? A balanced diet Not abusing alcohol or drugs A hygienic home Good personal hygiene Taking care of your mental health Not smoking Regular exercise Get enough rest and sleep
What are the benefits of saturated fat? Some unsaturated fats help to reduce cholesterol in the blood Omega fatty acids are thought to reduce the risk of heart disease They are also associated with improved brain function
What are the benefits of rest and sleep? Sleep supports growth and development It helps the brain to work well Teenagers generally need seven to nine hours a night. Some people suffer from sleeplessness or insomnia.
What are sources of omega fatty acids? Oily fish Seeds Nuts
What are the benefits of relaxation and leisure? Leisure gives us a chance to relax and take a break from work. Relaxation and leisure help you to: Reduce stress Relieve boredom Keep your brain active Learn something new
What are sources of carbohydrates? SUGAR- Cakes Biscuits Jam Honey Soft Drinks
STARCH- Potatoes Cereals Bread Pasta
CELLULOSE- Vegetables Fruit Wholegrain cereals Seeds Nuts
What are the benefits of regular exercise? Improves fitness level Keeps muscles toned and joints flexible Improves health and wellbeing More efficient heart and lungs, less risk of conorary heart disease May lead to weight loss Slows down the ageing process Can reduce high blood pressure Team sports help build confidence and develop communication skills
What are the functions of carbohydrates? Supply heat and energy Extra carbohydrates are stored as fat, which insulates the body and prevents heat loss.
What is aerobic exercise? Activity that makes you breathless, forcing the lungs to take in more oxygen.
What are the roles of cellulose? Aids digestion by helping food to move through the intestines (peristalsis) Helps prevent diseases such as bowel cancer Prevents constipation
What induces stress in teenagers? Schoolwork and exams Peer pressure Bullying Conflict at home Relationships Social Media
What are empty kilocalories? Many sweet foods provide 'empty kilocalories' This means that they contain sugar only and are lacking in all other nutrients Too much sugar leads to tooth decay and weight gain
Relieve Stress By: Talking about problems with a friend or someone you trust. Being organised and prepared. Taking complete breaks from stressful situations Taking exercise
How do you reduce sugar intake? Replace sweet snacks with healthier choices e.g fruit and vegetables Drinking water instead of soft drinks Sweetening foods such as porridge with fresh or dried fruit Reading the food labels to check the sugar content and to look for hidden sugars
Internet Safety Don't believe everything you see. Do some research into the topic before believing anything. Only enter secure websites. Use strong, secure passwords and have a private account.
What are the fat soluble vitamins? A, D, E, K
What are the water soluble vitamins? B and C
What are the functions of water? Essential part of all body tissues and fluids. Carries nutrients and oxygen to all cells of the body. Helps remove waste from the body. Regulate body temperature by perspiration and evaporation.
What are the properties of water? Colourless, odourless and tasteless. Dissolves substances easily. Evaporates easily. Boils at 100°C Freezes at 0°C
What are the sources, functions and deficiencies of Vitamin A? SOURCES- Oily Fish Liver Eggs
FUNCTIONS- Good Eyesight Growth
DEFICIENCIES- Retarded Growth Night-Blindness
What are the sources, functions and deficiencies of Vitamin D? SOURCES- Oily Fish Fortified Cereals Sunlight
FUNCTIONS- Healthy Bones Healthy Teeth
DEFICIENCIES- Rickets-a-Bone Disease Tooth Decay Brittle Bones
What are the sources, functions and deficiencies of Vitamin E? SOURCES- Seeds Nuts Cereals
FUNCTIONS- Protects Against Diseases Healthy Skin
DEFICIENCIES- Rare
What are the sources, functions and deficiencies of Vitamin K? SOURCES- Green Veg Blueberries In the Body
FUNCTIONS- Normal Blood Clotting
DEFICIENCIES- Blood Will Not Clot Normally
What are the sources, functions and deficiencies of Vitamin B? SOURCES- Meat Eggs Cereals
FUNCTIONS- Controls Release of Energy from Healthy Nervous System
DEFICIENCIES- Slow Growth Tiredness BeriBeri (a nerve disease)
What are the sources, functions and deficiencies of Folate/Folic Acid? SOURCES- Wholemeal Bread Fortified Cereals
FUNCTIONS- Prevents Neural Tube Defects (NTD's)
DEFICIENCIES- None
What are the sources, functions and deficiencies of Vitamin C? SOURCES- Fruit Blackcurrant Oranges Lemons Vegetables
FUNCTIONS- Healthy Gums Healing of Cuts and Wounds
What are the sources, functions and deficiencies of the mineral Calcium? SOURCES- Milk Cheese Green Veg Tinned Fish
FUNCTIONS- Healthy Bones and Teeth
DEFICIENCIES- Rickets Osteoporosis Dental Decay
What are the sources, functions and deficiencies of the mineral Phosphorus? SOURCES- Cheese Liver Eggs
FUNCTIONS- Helps Calcium Form Teeth and Bones
DEFICIENCIES- Unlikely, As It Is In Most Foods
What are the sources, functions and deficiencies of the mineral Iron? SOURCES- Red Meat Offal Dark Green Veg
FUNCTIONS- Needed To Form Haemoglobin for Healthy Red Blood Cells
DEFICIENCIES- Anasemia
What are the sources, functions and deficiencies of the mineral Fluorine? SOURCES- Water
FUNCTIONS- Helps Prevent Tooth Decay
DEFICIENCIES- Tooth Decay
What are the sources, functions and deficiencies of the mineral Sodium? SOURCES- All Salty Foods e.g Bacon, Peanuts
FUNCTIONS- Found in All Body Fluids e.g Blood, Sweat
DEFICIENCIES- Low Blood Pressure
What is energy? The ability to perform a task. We get energy from food.
What is the energy content of food is measured in? Kilocalories or Kilojoules.
What does 1g of carbohydrate equal? 4 kcal 17 kj
What does 1g of protein equal? 4 kcal 17 kj
What does 1g of fat equal? 9 kcal 38 kj
What is the Basal Metabolic Rate? The least amount of energy needed to keep the body alive. Also known as BMR.
What are the functions of energy? Activity such as running and camogie. Working of internal organs such as the heart. Maintaining body temperature at 50°C. Normal cell and blood functioning. Making new skin cells.
Energy requirements vary according to... Age Size Activities Gender Pregnancy and Breastfeeding Climate
What is healthy eating? Eating to maintain good health.
What is a balanced diet? A diet that includes everything needed to keep the body healthy.
What do you use to plan healthy eating? You can use the Food Pyramid and the Healthy Eating guidelines to plan healthy eating.
What are the Healthy Eating Guidelines? 1. Enjoy a wide variety of food, choosing the correct amount from each food group. 2. Eat plenty of different coloured vegetables, salads and fruit. 3. Increase fibre by choosing wholegrain breads, cereals potatoes, pasta and rice. 4. Choose low-fat milk, cheese and yoghurt. 5. Choose lean meat and poultry. Include oily fish. Beans, peas and lentils are good alternatives. 6. Choose healthier methods of cooking such as steaming and grilling. 7. Choose vegetable oils such as olive oil and low-fat oils. Use sparingly. 8. Balance food intake with active lifestyle to prevent weight gain. 9. Drink plenty of water. 10. Use the Food Pyramid as a guide to serving size. 11. Limit salt intake. Limit food and drinks from the top shelf of the Pyramid.
What are the guidelines for health and wellbeing? Eat a healthy balanced diet. Get sufficient rest and sleep. Take regular exercise to ensure both physical and mental health. Maintain good personal hygiene. Do not smoke or abuse alcohol or drugs. If you feel under stress or you have a problem, talk to someone you trust.
Join 4M+ learners. Unlock unlimited quizzes, wrong-answer tracking, flashcards + reminders, study guides, and 1-on-1 challenges.