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HE Revision - Coggle Diagram
Healthy Living
Healthy Eating Guidelines
- Eat more fibre- To avoid constipation, bowel disease and cancer
- Eat less fat- To avoid obesity and heart disease
- Eat less sugar- To avoid obesity, diabetes and tooth decay
- Eat less salt- To avoid High blood pressure and strokes
Advice for healthy living
- Eat breakfast- Gives energy, Improves concentration, Prevents snacking
- Eat fruits and vegetables intead of sugary foods- Reduces fat and sugar intake, Increases fibre intake, Provides vitamins and minerals
- Regular excersice and fresh air- Improves muscle tone and stamina, Helps mental health
- Don't smoke- Prevents lung disease, cancers and heart attacks
- Limit alcohol intake- Prevents addiction, Damage to the brain, and liver obesity
- Enough sleep- Avoid tiredness, Improves concentration and performance
- Personal hygiene- Avoid body odour and improves self-image
Fibre
What is fibre?
Fibre (dietary fibre) is the outer part of the plant cells and is found in cereal grains and in fruit and vegetables. Fibre cannot be digested. As it passes through the body it absorbs water, increases the bulk and helps the muscels of the intestine to push out the undigested food
Sources of fibre
- Wholemeal flour and bread (bran)
- Wholemeal cereals- rice, past, breakfast cereals
- Pulses- peas, beans, lentils
- Root vegetables- potatoes, carrors, turnips
- Dried fruit- apricots, raisins, figs
Why do we need fibre?
- Having fibre in our diets prevents us from constipation and diverticulitus and bowel cancer
- Constipation- A conditio where the bowel movements are irregular and uncomfortable because bowel waste is hard and slow moving
- Divertculitis- A condition where the bowel wall has been damaged and disordered with pockets where bacteria can collect
- A cancer preseant in the bowels
Fat
Typees of fat
- Saturated fat- Hard (at room temperature) animal sources
- Unsaturated fat- Liquid (at rom temperature) plant sources
- Visable fat- Fat you can see or put in food
- Hidden fat- Fat that you cannot see or is already in the food
Effects of too much fat
- Obesity- Extra fat stored beloe the skin
- Coronary heart disease(CHD)- Occurs due to bad cholesterol, causes the vessels to fur up, this reduces the flow of blood to the heart, this can cause pain in the chest known as angina, when the cholesterol eventually blocks the flow of blood to the heart all together and causes a heart attack
- Angina- Atightness in the chest
Salt
Why do we need salt?
- To keep the correct amount of water in the body (we only need 1g of salt a day for this
- Preserving food
- Adding flavour to food
Effects of too much salt
- High blood pressure
- Strokes
- Heart disease
Reducing salt intake
- Choose fresh or frozen vegetables intead of tinned
- Read the labels to see the amount of salt or sodium they contain
- Cut down on snacks and convinience foods
- Add flavour with herbs, spices or lemon juice intead of salt
- Look for labels that say 'low in salt' or 'no added sugar'
- Eat fewer takeaways
Where does this salt come from?
- Adults are recommended to eat no more than 6g a day but we eat much more than that because salt is in most of the foods that we eat
- More than half comes from processed food, about a quarter is added during cooking or at the table, The remainder is naturaly presant in food
Sugar
Where does sugar come from?
- Our supplies come from sugar cane
- Sugar cane is grown in the tropics
- When it is harvested sugar juice is extracted from the cane
- It is processed in a mill to form brown sugar
- Then further fefined to make white sugar
- It is then trasported all around the world
Nutritional value
- Sugar is known as 'empty food' as it contains 'empty calories'
- Sugar has no nutritional value
- The only thing sugar produces for us is energy but is not the best source of this
- Adults(11+)= 30g of sugar a day
- Children(7-10)=24g of sugar
- Toddlers(4-6)=19g of sugar
- Sometimes we don't even know that we are eating sugar because it is in most of the foods that we consume, this is known as 'hidden sugar'
Effects of eating too much sugar
- Tooth decay- The result of the breakdownof sugar by bacteria. As this happens acid is produced which attacks the enamel surface of the tooth which causes decay
- Obesity- If you eat too much sugar then the excess is changed into fat and stored under the skin. Obesity is a result of this layer being excessive
- Type 2 diabetes- When too much sugar is eaten, the pancreas fails to produce insulin which is necessary for controling the blood sugar levels and diabetes results
Reducing sugar intake
- Try to eat sugary foods only at mealtimes
- Use savoury spreads on bread instead of jam
- Drink water or milk instead of fizzy drinks
- Avoid cereal bars and sugar coated cereals
- Choose recipes with low amounts of sugar
- Do not add to tea and coffee
Life Cycle
Needs throughout the lifecycle
- Physical- These are the basic requiments we need to stay alive and healthy such as good water, warmth and hygiene
- Intellectual- These include certain stimuli we need to keep our brain active such as career, education, books and play
- Emotional- These include our need for love, security and a sense of belonging to make us feel happy
- Social- These include our need to be in contact with people
Stages of the lifecycle
- baby/toddler = 0-3
- childhood = 4-11
- adolesence = 12-18
- adulthood = 19-64
- old age = 64+
Adolescence
Common adolesent issues
- Body image
- Healthy eating
- Peer pressure
- Bullying
- Friend issues
- Moving schools
- School exams
- School and life balance
Vegetarian/Vegan Diets
Types of vegitarians
- Semi or demi vegitarians don't eat red meat but will eat fish or poultry
- Lacto-ovo vegetarians don't eat meat, poultry or fish but will eat dairy products and eggs
- Lacto vegetarians don't eat meat, poultry, fish or eggs but will eat dairy products
- Ovo vegetarians don't eat meat, poultry, fish or dairy products but will eat eggs
- Vegans don't eat meat, poultry, fish or animal products incuding dairy products or eggs
Reasons people choose these diets
- Personal
- Religion
- Health
- Animal welfare
- Taste
- Environment
- Social
- Economic
- Friends/family
Possible nutritional concerns
- You would need to eat foods which are high in iron
-Protein is required for growth
- Vegans should eatmthings with calcium as they don't eat dairy products
- B12 is mainly found in animal products so vegans should find an alternative
- Should be careful to not eat too much fat
Food alternatives
- Soya
- Tofu
- Quorn
- TVP- textured vegetable protein
- Microprotein
Food Packaging
Why do we need it
- Increases a products shelf life
- Logos
- Preserves food
- Easier to stack
- Advertisement
- Prevents damage
- Product name
- Keeps product intact
- Hygiene
- Seals in flavour
- Product information
- Nutritional information
Main types of packaging
- Plastic
- Paper/cardboard
- Glass
- Tin
- Aluminum
Food Labelling
Things that must be included
- Name of food
- Nutritional information
- List of ingrediants
- Quantity of certain ingrediants
- Food allergens or intolerance
- Quantity or weight
- 'Use by' or 'Best before' dates
- Storage conditions
- Name and address of production company
- Place of origin
- Insruction of use
- Acohol strength