Transcript Slide 1

Keeping fit and
Eating Healthily
Eating Healthily
Quiz
As a general guide to eating healthily, try to follow these suggestions:
•Eat lots of starchy foods such as potatoes, bread, rice or pasta;
•Eat at least five portions of a variety of fruit and vegetables a day;
•Try to eat oily fish like salmon or mackerel once a week;
•Eat lower fat versions of dairy products such as milk, yogurt and cheese;
•Cut down on fatty foods;
•Eat moderate amounts of red meat;
•Try to cut down on salty foods such as snacks, preserved meats, stock cubes and packet soups;
•Try to keep sugary sweets, desserts and drinks to meal times only so they are less damaging to
teeth;
It is recommended to stick by your RDA, in order to keep healthy balanced diet.
More on 5-a-day
What is my RDA?
5-a-day
Quiz
To get the most benefit out of your 5 A DAY, your five
portions should include a variety of fruit and vegetables. This
is because different fruits and vegetables contain different
combinations of fibre, vitamins, minerals and other
nutrients. Maintaining a healthy balanced diet is vital for
your body. Your five a day portions can consist of any of the
examples below and much more..
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5-a-day
Quiz
Why should we eat 5 portions of fruit and veg per day?
•They're a good source of vitamins and minerals, including folate, vitamin C and
potassium.
•They're an excellent source of dietary fibre, which helps maintain a healthy gut and
prevent constipation and other digestion problems. A diet high in fibre can also
reduce your risk of bowel cancer.
•They can help reduce the risk of heart disease, strokes and some cancers.
What is my RDA?
RDA
Quiz
"Recommended Dietary Allowance," the governmentrecommended daily amounts of protein, vitamins and minerals
for healthy adults, children, and even infants. Such amounts are
figures which may vary slightly according to gender, sex, amount
of activity, or conditions such as pregnancy. Sticking to your
specific categories’ RDA is vital when trying to maintain a
healthy balanced diet. To work out your RDA, you follow this
formula: Mass in kg x 0.75
5-a-day
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RDA
Click your
category below
to find out your
RDA!
Male aged 10-13
Male aged 14-16
Female aged 10-13
Female aged 14-16
Vitamin A = 600
(micro-gram)
Vitamin C = 45 (mg)
Vitamin D = 5 (microgram)
Vitamin E = 11 (mg)
Vitamin K = 60 (microgram)
Thiamin = 0.9 (mg)
Riboflavin = 0.9 (mg)
Niacin = 12 (mg)
Vitamin B6 = 1.0 (mg)
Foliate = 300 (microgram)
Vitamin B12 = 1.8
(micro-gram)
Magnesium = 240
(mg)
Manganese = 1.9 (mg)
Molybdenum = 34
(micro-gram)
Potassium = 4.5 (g)
Sodium = 1.5 (g)
Chloride = 2.3 (g)
Pantothenic = 4 (mg)
Biotin = 20 (microgram)
Choline = 375 (mg)
Calcium = 1,300 (mg)
Chromium = 25
(micro-gram)
Copper = 700 (microgram)
Fluoride = 2 (mg)
Iodine = 120 (microgram)
Iron = 8 (mg)
Phosphorus = 1,250
(mg)
Selenium = 40 (microgram)
Zinc = 8 (mg)
Quiz
5-a-day
RDA
Click your
category below
to find out your
RDA!
Male aged 10-13
Male aged 14-16
Female aged 10-13
Female aged 14-16
Vitamin A = 900
(micro-gram)
Vitamin C = 75 (mg)
Vitamin D = 5 (microgram)
Vitamin E = 15 (mg)
Vitamin K = 75 (microgram)
Thiamin = 1.2 (mg)
Riboflavin = 1.3 (mg)
Niacin= 16 (mg)
Vitamin B6 = 1.3 (mg)
Foliate = 400 (microgram)
Vitamin B12 = 2.4
(micro-gram)
Pantothenic = 5 (mg)
Biotin = 25 (microgram)
Choline = 550 (mg)
Calcium = 1,300 (mg)
Chromium = 35
(micro-gram)
Copper = 890 (microgram)
Fluoride = 3 (mg)
Iodine = 150 (microgram)
Iron = 11 (mg)
Magnesium = 410
(mg)
Manganese = 2.2 (mg)
Molybdenum = 43
(micro-gram)
Phosphorus = 1,250
(mg)
Selenium = 55 (microgram)
Zinc = 11 (mg)
Potassium = 4.7 (g)
Sodium = 1.5 (g)
Chloride = 2.3 (g)
Quiz
5-a-day
RDA
Click your
category below
to find out your
RDA!
Male aged 10-13
Male aged 14-16
Female aged 10-13
Female aged 14-16
Vitamin A = 600
(micro-gram)
Vitamin C = 45 (mg)
Vitamin D = 5 (microgram)
Vitamin E = 11 (mg)
Vitamin K = 60 (microgram)
Thiamin = 0.9 (mg)
Riboflavin = 0.9 (mg)
Niacin = 12 (mg)
Vitamin B6 = 1.0 (mg)
Foliate = 300 (microgram)
Vitamin B12 = 1.8
(microgram)
Pantothenic = 4 (mg)
Biotin = 20 (microgram)
Choline = 375 (mg)
Calcium = 1,300 (mg)
Chromium = 21
(micro-gram)
Copper = 700 (microgram)
Fluoride = 2 (mg)
Iodine = 120 (microgram)
Iron = 8 (mg)
Magnesium = 240
(mg)
Manganese = 1.6 (mg)
Molybdenum = 34
(micro-gram)
Phosphorus = 1,250
(mg)
Selenium = 40 (microgram)
Zinc = 8 (mg)
Potassium = 4.5 (g)
Sodium = 1.5 (g)
Chloride = 2.3 (g)
Quiz
5-a-day
RDA
Click your
category below
to find out your
RDA!
Male aged 10-13
Male aged 14-16
Female aged 10-13
Female aged 14-16
Vitamin A = 700
Chromium = 24
(micro-gram)
(micro-gram)
Vitamin C = 65 (mg) Copper = 890 (microVitamin D = 5 (micro- gram)
gram)
Fluoride = 3 (mg)
Vitamin E = 15 (mg) Iodine = 150 (microVitamin K = 75 (micro- gram)
gram)
Iron = 15 (mg)
Thiamin = 1.0 (mg)
Magnesium = 360
Riboflavin = 1.0 (mg) (mg)
Niacin = 14 (mg)
Manganese = 1.6 (mg)
Vitamin B6 = 1.2 (mg) Molybdenum = 43
Foliate = 400i (micro- (micro-gram)
gram)
Phosphorus = 1,250
Vitamin B12 = 2.4
(mg)
(micro-gram)
Selenium = 55 (microPantothenic = 5 (mg) gram)
Biotin = 25 (microZinc = 9 (mg)
gram)
Potassium = 4.7 (g)
Choline = 400 (mg) Sodium = 1.5 (g)
Calcium = 1,300 (mg) Chloride = 2.3 (g)
Quiz
5-a-day
Keeping fit
Keeping yourself fit and healthy involves eating a healthy balanced diet,
exercising and looking after your body; to keep you as fit as a fiddle.
Physical activity is one of the most effective ways of positively influencing
our health. Regular exercise can lower our risk of getting serious
conditions, such as stroke, heart disease and certain cancers. It can add
years to our lives, but most importantly, it keeps us happy and helps us
maintain our independence.
More on exercise
What is my BMI?
Quiz
Exercise
Burn away
unwanted
calories
Improve your
social life
Quiz
Improve your
wellness
Less prone to
disease
Develop your
state of mind
What is my BMI?
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Exercise
Here are some examples below of recommended
daily exercises.
What is my BMI?
Quiz
BMI
Quiz
The body mass index (BMI), or Quetelet index, is a statistical
measurement which compares a person's weight and height.
Though it does not actually measure the percentage of body
fat, it is a useful tool to estimate a healthy body weight based
on how tall a person is.
Body mass index is defined as the individual's body weight
divided by the square of his height. The formulas universally
used in medicine produce a unit of measure of kg/m2.
More on exercise
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Question 1
How many portions of fruit and vegetables
should we eat every day?
5
6
4
Times up!
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Question 2
What does RDA stand for?
Recommended
Recommended
Recorded
Daily
Amount
Dietary
Allowance
Daily
Average
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Question 3
What does BMI stand for?
Body
Mass
Index
Body
Meat
Index
Body
Mass
Inside
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Question 4
What is the formula for working out your
BMI?
Height
/
Weight²
Weight
/
Height²
Weight
/
Height³
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Question 5
What is the formula for working out your
RDA?
0.75 x
Body
mass in
g
0.5 x
Body
mass in
kg
0.75 x
Body
mass in
kg
Times up!
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Correct!
5
Next
Question
Correct!
Recommended
Dietary
Allowance
Next
Question
Correct!
Body
Mass
Index
Next
Question
Correct!
Weight
/
Height²
Next
Question
Correct!
0.75 x
Body
mass in
kg
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