Year 10 H.E.

Christmas Exam

Label the eatwell guide

The Eatwell Guide is the UK government's healthy eating model. It applies to most people, but not to children under two years old.

It is divided into five sections. These sections show how much food from each food group is needed to have a well balanced, healthy diet – although a balance between the groups is not necessary in each individual meal.

It is important that we learn about the Eatwell Guide so that we can take greater responsibility for our own health.

The five sections are:

Fruit and vegetables
Potatoes, bread, rice, pasta and other starchy carbohydrates
Oils and spreads
Dairy and alternatives
Beans, pulses, fish, eggs, meat and other proteins

List the 5 groups of nutrients and explain the function of each & List 3 food sources for each nutrient

Explain the meaning of osteoporosis

Osteoporosis is a condition that weakens bones, leading to increased risk of fracture. It develops slowly over several years due to the natural process of ageing, resulting in a decrease in bone density, and is often only diagnosed when a bone fractures.

List 3 risk factors of osteoporosis

Insufficient intake of calcium when bones are growing – During childhood and adolescence, when bones are growing and developing, if calcium and Vitamin D intake is insufficient then peak bone mass may be affected, increasing the risk of developing osteoporosis in later life.
Post-menopausal women – After women go through the menopause, for the first few years they lose bone mass rapidly. Therefore, women are more at risk of osteoporosis than men, particularly if they have gone through the menopause early, which is considered to be before the age of 45.
Family history – A family history of osteoporosis can increase the risk of developing the condition, especially if a parent has suffered from a hip fracture.
Being on certain medications – Being on certain types of medication, particularly over a long period of time, can affect bone strength.
Having a low BMI – Being underweight can have an impact on the bone mineral density of the hip and vertebrae, which can increase the risk of fractures and development of osteoporosis.
Smoking – Smoking has been linked with an increased risk of developing osteoporosis, as tobacco use decreases bone density.

Dietary advice to manage osteoporosis

Healthy diet, including foods rich in calcium and Vitamin D – In order to increase bone strength, a diet high in calcium and Vitamin D is required. Vitamin D aids the absorption of calcium and can be found in foods such as cod liver oil, oily fish and margarine. Foods high in calcium include, milk and dairy products.
Vitamin D supplements/exposure to sunlight – Vitamin D is made in the body from the absorption of sunlight. Most people obtain the Vitamin D they require in this manner, but certain groups of people (such as older people or those who are housebound) may require supplements to meet their recommended intake.

Explain the meaning of peak bone mass

As children grow, their bone mass increases until it reaches what is called peak bone mass (“PBM”) . PBM is the greatest amount of bone an individual can attain.

List 3 ways to reduce osteoporosis

Dietary advice to manage osteoporosis

Healthy diet, including foods rich in calcium and Vitamin D – In order to increase bone strength, a diet high in calcium and Vitamin D is required. Vitamin D aids the absorption of calcium and can be found in foods such as cod liver oil, oily fish and margarine. Foods high in calcium include, milk and dairy products.
Vitamin D supplements/exposure to sunlight – Vitamin D is made in the body from the absorption of sunlight. Most people obtain the Vitamin D they require in this manner, but certain groups of people (such as older people or those who are housebound) may require supplements to meet their recommended intake.

Lifestyle advice to manage osteoporosis

Increase physical activity through weight-bearing exercise – The best exercise for your bones is the weight-bearing kind. This forces your body to work against gravity (for example, running, jogging and hiking).
Maintain a healthy body weight – Being underweight can increase your risk of bone fractures so maintaining a healthy weight will decrease the risk of developing osteoporosis.
Make good lifestyle choices – Not smoking, or giving up smoking, will help decrease the risk of developing osteoporosis as one of the side effects of tobacco use is a decrease in bone density.

Importance of eating calcium and vitamin D.

3 sources of calcium and 3 sources of vitamin D.

Calcium is needed by the body for the following reasons:

to contribute to bone density and maintain healthy, strong teeth
to form blood clots to stop bleeding
for normal nerve and muscle function

The richest sources of calcium are found in dairy products, such as:

milk
cheese
yoghurt

The main function of vitamin D is to help the body absorb calcium for strong teeth and bones.

Sources

Vitamin D comes from the sun, so we get some vitamin D every day from our skin's exposure to sunlight.

However, this can be a problem for some people. Groups at risk include older adults, those who are house-bound, those who follow religions where the skin should be covered and those who work long hours indoors.

Therefore, it is important that we get some vitamin D from our diet. It can be obtained from the following sources:

eggs
meat
oily fish
margarine
breakfast cereals

There are two conditions that can occur as a result of a lack of vitamin D in the diet.

In children a deficiency of vitamin D is called rickets – a condition affecting bone development that can lead to deformity of the skeleton.

In adults, this is called osteomalacia – a very painful condition caused by the bones being weak, or 'soft'.

Explain the meaning of anaemia

Anaemia is a condition where the body lacks iron in its red blood cells.

This results in less oxygen being transported to cells and can cause symptoms such as tiredness and lack of energy, shortness of breath and pale skin.

List 2 symptoms of anaemia

Symptoms can include:

tiredness and lack of energy
shortness of breath
noticeable heartbeats (heart palpitations)
pale skin

List 3 sources of foods high in iron and Explain the difference between haem and non-haem iron

Haem iron comes from animal sources, which are more easily absorbed by the body. These include:

red meat
liver
eggs
fish

Non-haem iron comes from plant sources, and is more difficult for the body to absorb. In fact, it needs vitamin C to help absorption. Sources of non-haem iron include:

green leafy vegetables – such as broccoli and cabbage
fortified breakfast cereals
wholegrains

3 food sources high in vitamin C

Vitamin C can be found in some fruits, such as:

oranges
lemons
blueberries
blackcurrants
kiwi
mango
pineapple

Vitamin C can be found in some vegetables, such as:

peppers
chilli
kale
broccoli
Brussels sprouts

Difference between simple and complex carbohydrates and 3 food sources of each type

There are two types of carbohydrate.

Sugars – also known as simple carbohydrates.

Starches – also known as complex carbohydrates.

Functions

The body needs carbohydrate for a number of reasons:

for energy – 1g of carbohydrate gives the body 3.75kcal of energy
wholegrain varieties of carbohydrate provide the body with fibre
carbohydrate has a protein-sparing effect, allowing protein to be used for its primary function of growth and repair

Sources

We can get complex carbohydrates from foods that are rich sources of starch:

bread – including bagels and wraps
rice
pasta
cereal
potatoes

We can get simple carbohydrates from the following foods:

sweets
biscuits
shakes
honey
table sugar

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