Healthy living and alcohol
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What are cancer, diabetes II and heart disease attributed to?
Saturated fats, high sugar levels
What should 1/3 of your diet consist of? (That is low in fat + calories)
Fruit and vegetables
What do fruits and vegetables provide?
Valuable vitamins, minerals + fiber
How many portions of fruit and vegetables should you consume per day?
5
What should 1/3 of your diet consist of? (That should be the main source of energy)
Starchy foods; Bread, pasta, rice, cereals, potatoes
What do starchy foods provide?
Energy, vitamins, minerals + fiber. Usually not high in calories as long as sugar/fat is not added
Examples of meat, fish + alternatives
Meat, poultry, fish, eggs, nuts and pulses (beans, chickpeas, lentils)
What are meat, fish + alternatives rich in?
Protein, vitamins + minerals
How often should fish be eaten?
Twice a week, one portion should be oily
What do pulses contribute to?
Fiber intake
What can reduce total fat intake from the fish, meat + alternatives group?
Leaner cuts of meat, low fat cooking
How many times a day should we have milk + dairy?
3x a day
What is milk + dairy a good source of?
Protein, vitamins, richest source of calcium
What types of milk should adults drink?
Low fat versions; skimmed, semi-skimmed milk
What do fats + sugary foods provide?
Energy but offer little additional nutritional value.
Fatty + sugary foods intake…
…Should be limited
How much should men + women drink per day?
Women = 1.6 liters (eight 200ml glasses) of fluid Men = 2 liters (ten 200ml glasses) of fluid
What can alter the amount a person needs to drink?
Size, temperature, how active they are
How do you feel when you eat healthy foods
More energetic
Healthiest drinks
Water, milk, fresh fruit juices
what is the answer to long term weight loss?
A healthy diet
What is an indicator that you are eating a nutritious, well-balanced diet?
A clear skin complexion
What happens to your metabolism when you eat healthy foods?
Rate of metabolism increases
What does a healthy diet protect against and is useful in the management of?
• Type II diabetes • Heart problems • High blood pressure • High cholesterol + other health issues