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NUTRIENTS and SCOTTISH DIETARY TARGETS Standard Grade Home Economics Food or Drink Main Nutrient Function Does this food meet a Dietary Target? Yes or No Target is: What are the benefits to health of meeting this dietary target? Reducing sugar helps prevent tooth decay, obesity and diabetes Sugar Energy Quick release No Salmon Protein GRM- Growth, Repair + Maintenance of Body Tissue Yes Tuna, Sardines, Herring Oils -Omega 3 Wholegrain Cereals Starch Carbohydrates Folic Acid Weetabix, Shredded Wheat, Porridge, Cheerios Low-Fat Margarine Helps to lower cholesterol Slow release of energy Healthy red blood cells Polyunsaturated For warmth and Fat energy. Protection of vital organs. Vitamin A Vitamin D (The Sunshine Vitamin) Good night vision and growth in young children Growth of strong bones and teeth. Absorption of calcium Target is: To reduce energy intake from sugary foods. Target is: to increase / double our intake of oily fish Yes Target is: to Yes Target is: increase intake of Total Complex Carbohydrates (Brown rice, oats, wholemeal pasta, fruit and vegetables.) To reduce intake of fat especially saturated (animal) fats. Increasing levels of Omega 3 helps protect the heart from disease. CREDIT LEVEL Disease is prevented because: Less sugar protects the enamel on our teeth, excess sugar is not converted into fat and the pancreas produces sufficient insulin. Omega 3 fatty acids lowers cholesterol in the blood. Helps to prevent coronary heart disease. High fibre foods helps to prevent constipation and bowel disease Non-Starch Polysaccharides (NSP) mop up toxins in the gut, keeps stools soft and prevents disease such as diverticulosis, bowel cancer. Polyunsaturated fat helps to lower cholesterol levels and protect the heart from disease. A deficiency in essential fatty acids can lead to blood clots and coronary heart disease. Reducing fat in your diet will help to prevent obesity (being overweight.) Food Main Nutrient Function Starch Carbohydrates Slow release of energy Vitamin B Healthy nervous system. Helps release energy from starch carbohydrates Wholemeal (Brown) Bread Calcium Vitamin A Vitamin C Broccoli Iron Growth of strong bones and teeth Good night vision and growth in young children Healthy gums, healing of wounds, protection against infection, absorption of iron. Healthy red blood cells. Does this food meet a Dietary Target? Yes or No Target is: What are the benefits to health of meeting this dietary target? CREDIT Yes High fibre foods helps to prevent constipation and bowel disease Non-Starch Polysaccharides (NSP) mop up toxins in the gut, keeps stools soft and prevents disease such as diverticulosis, bowel cancer. Green leafy vegetables are high in vitamins A + C which help to protect against cancers. Anti-oxidants (Vitamins A, C and E) mop up free radicals and help prevent cancers. Dietary fibre (NSP) in vegetables also helps keep a healthy digestive system. Non-Starch Polysaccharides (NSP) mop up toxins in the gut, keeps stools soft and prevents disease such as bowel cancer. diverticulosis, Target is: to increase intake of wholemeal bread (increasing our intake of Total Complex Carbohydrates ie. potatoes, brown rice, oats, wholemeal pasta, wholegrain breakfast cereals, fruit and vegetables.) Yes Target is: to eat 5 portions of fruit and vegetables a day (double our intake) LEVEL Disease is prevented because: Food Main Nutrient Function Salt Maintains body’s fluid balance. Also known as Sodium 1g Sodium = 2.5g Salt Vitamin C Kiwi Fruit and Strawberry Regulates blood pressure. Does this food meet a Dietary Target? Yes or No Target is: What are the benefits to health of meeting this dietary target? CREDIT No Target is: Cutting back on salt/sodium will help to prevent hypertension (high blood pressure) and strokes. Meeting the Estimated Average Requirement (EAR) of salt/sodium for an adult will prevent hypertension, hardening of the arteries and strokes. To reduce intake / EAT LESS Salt. Helps with normal function of nerves and muscles. Healthy gums, healing of wounds, protection against infection, absorption of iron. LEVEL Disease is prevented because: Meeting the EAR of salt will prevent calcium being excreted and increasing the risk of osteoporosis (brittle bone disease) in adults. Yes Target is: to eat 5 portions of fruit and vegetables a day (double our intake) Eating fresh fruit (containing Vitamin C) will help protect against cancers. Dietary fibre (NSP) in fresh fruit also helps to keep a healthy digestive system. Very low amounts of salt/sodium in baby food will prevent dehydration and kidney failure. Anti-oxidants (Vitamins A, C and E) mop up free radicals and help prevent cancers. Non-Starch Polysaccharides (NSP) mop up toxins in the gut, keep stools soft and prevents disease such as bowel cancer and diverticulosis. Food or Drink Main Nutrient Protein GRM- Growth, Repair + Maintenance of Body Tissue Saturated Fat For warmth and energy. Protect vital organs. Vitamin B1 Healthy Nervous System + release of energy from starch carbohydrate. Protein GRM- Growth, Repair + Maintenance of Body Tissue Red Meat : Beef, Lamb, Pork, Semi-Skimmed Milk Function Calcium Phosphorus Growth of strong bones and teeth + clotting of blood Works with calcium for growth of strong bones and teeth Does this food meet a Dietary Target? Yes or No What are the benefits to health of meeting this dietary target? CREDIT NO Eating too many saturated fats can increase the levels of cholesterol in the blood. By choosing polyunsaturated (vegetable and oily fish) fats which contain essential fatty acid (Omega 3) this reduces the risk of blood clots forming and coronary heart disease. Target is: To reduce our intake of saturated fat to no more than 11% of food energy. Yes Target is: To reduce intake of fat especially saturated (animal) fats to no more than 11% of food energy. Reduce your intake and change to polyunsaturated fats in order to lower cholesterol levels and protect the heart from disease. By changing from full-fat milk to semi-skimmed milk we are reducing our intake of saturated fat which will help prevent obesity and heart disease. LEVEL Disease is prevented because: By lowering our intake of saturated fats we are reducing the cholesterol in the blood which leads to coronary heart disease. .