2. Keeping fit and Eating Healthily

3. Eating Healthily More on 5-a-dayWhat is my RDA? 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.

4. 5-a-day 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.. More Quiz

5. 5-a-day 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? Quiz

6. RDA More "Recommended Dietary Allowance," the government- recommended 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 Quiz 5-a-day

7. RDA Quiz 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 (micro- gram) Vitamin E = 11 (mg) Vitamin K = 60 (micro- gram) Thiamin = 0.9 (mg) Riboflavin = 0.9 (mg) Niacin = 12 (mg) Vitamin B6 = 1.0 (mg) Foliate = 300 (micro- gram) 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 (micro- gram) Choline = 375 (mg) Calcium = 1,300 (mg) Chromium = 25 (micro-gram) Copper = 700 (micro- gram) Fluoride = 2 (mg) Iodine = 120 (micro- gram) Iron = 8 (mg) Phosphorus = 1,250 (mg) Selenium = 40 (micro- gram) Zinc = 8 (mg) 5-a-day

8. RDA Quiz 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 (micro- gram) Vitamin E = 15 (mg) Vitamin K = 75 (micro- gram) Thiamin = 1.2 (mg) Riboflavin = 1.3 (mg) Niacin= 16 (mg) Vitamin B6 = 1.3 (mg) Foliate = 400 (micro- gram) Vitamin B12 = 2.4 (micro-gram) Pantothenic = 5 (mg) Biotin = 25 (micro- gram) Choline = 550 (mg) Calcium = 1,300 (mg) Chromium = 35 (micro-gram) Copper = 890 (micro- gram) Fluoride = 3 (mg) Iodine = 150 (micro- gram) Iron = 11 (mg) Magnesium = 410 (mg) Manganese = 2.2 (mg) Molybdenum = 43 (micro-gram) Phosphorus = 1,250 (mg) Selenium = 55 (micro- gram) Zinc = 11 (mg) Potassium = 4.7 (g) Sodium = 1.5 (g) Chloride = 2.3 (g) 5-a-day

9. RDA Quiz 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 (micro- gram) Vitamin E = 11 (mg) Vitamin K = 60 (micro- gram) Thiamin = 0.9 (mg) Riboflavin = 0.9 (mg) Niacin = 12 (mg) Vitamin B6 = 1.0 (mg) Foliate = 300 (micro- gram) Vitamin B12 = 1.8 (micro- gram) Pantothenic = 4 (mg) Biotin = 20 (micro- gram) Choline = 375 (mg) Calcium = 1,300 (mg) Chromium = 21 (micro-gram) Copper = 700 (micro- gram) Fluoride = 2 (mg) Iodine = 120 (micro- gram) Iron = 8 (mg) Magnesium = 240 (mg) Manganese = 1.6 (mg) Molybdenum = 34 (micro-gram) Phosphorus = 1,250 (mg) Selenium = 40 (micro- gram) Zinc = 8 (mg) Potassium = 4.5 (g) Sodium = 1.5 (g) Chloride = 2.3 (g) 5-a-day

10. RDA Quiz 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 (micro-gram) Vitamin C = 65 (mg) Vitamin D = 5 (micro- gram) Vitamin E = 15 (mg) Vitamin K = 75 (micro- gram) Thiamin = 1.0 (mg) Riboflavin = 1.0 (mg) Niacin = 14 (mg) Vitamin B6 = 1.2 (mg) Foliate = 400i (micro- gram) Vitamin B12 = 2.4 (micro-gram) Pantothenic = 5 (mg) Biotin = 25 (micro- gram) Choline = 400 (mg) Calcium = 1,300 (mg) Chromium = 24 (micro-gram) Copper = 890 (micro- gram) Fluoride = 3 (mg) Iodine = 150 (micro- gram) Iron = 15 (mg) Magnesium = 360 (mg) Manganese = 1.6 (mg) Molybdenum = 43 (micro-gram) Phosphorus = 1,250 (mg) Selenium = 55 (micro- gram) Zinc = 9 (mg) Potassium = 4.7 (g) Sodium = 1.5 (g) Chloride = 2.3 (g) 5-a-day

11. Keeping fit More on exerciseWhat is my BMI? Quiz 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.

12. Exercise What is my BMI? Quiz More Burn away unwanted calories Improve your social life Less prone to disease Develop your state of mind Improve your wellness

13. Exercise What is my BMI? Quiz Here are some examples below of recommended daily exercises.

14. 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

15. Welcome to the quiz! You should have just learnt everything in this quiz, from this educational presentation, so don’t click begin unless you know your stuff! Begin I don’t know my stuff just yet

16. Question 1 5 How many portions of fruit and vegetables should we eat every day? 46 10 987542316

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18. Question 2 What does RDA stand for? 10 987542316 Recommended Dietary Allowance Recorded Daily Average Recommended Daily Amount

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20. Question 3 Body Mass Index What does BMI stand for? Body Mass Inside Body Meat Index 10 987542316

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22. Question 4 Height / Weight² What is the formula for working out your BMI? Weight / Height³ Weight / Height² 10 987542316

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24. Question 5 0.75 x Body mass in g What is the formula for working out your RDA? 0.75 x Body mass in kg 0.5 x Body mass in kg 10 987542316

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26. 5 Correct! Next Question

27. Correct! Next Question Dietary Allowance Recommended

28. Body Mass Index Correct! Next Question

29. Weight / Height² Correct! Next Question

30. 0.75 x Body mass in kg Correct! Back to home

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