UK Level 2 Health & Nutrition

Provides all essential macronutrients and micronutrients in the right proportions.

Follows the UK Eatwell Guide — plenty of fruit, veg, starchy carbs, moderate dairy and protein.

Limits saturated fat, added sugar, and salt. Includes adequate fibre and fluid.

Reduces long-term risk of obesity, CVD, type 2 diabetes, and other diet-related diseases.

Regular excess of ultra-processed foods, sugary drinks, and large portions.

Insufficient fruit, vegetables, fibre, vitamins, and minerals.

Over time leads to obesity, type 2 diabetes, heart disease, and nutritional deficiencies.

Can involve both overconsumption and under-nutrition at the same time.

One portion = 80g of fresh, frozen, canned, or dried fruit or vegetables.

Provides vitamins, minerals, fibre, and antioxidants that reduce chronic disease risk.

Fruit juice counts as a maximum of one portion regardless of how much you drink.

Potatoes do not count — they are classed as starchy carbohydrates.

Fruit and vegetables — apples, broccoli, carrots

Starchy carbohydrates — bread, pasta, potatoes

Dairy and alternatives — milk, cheese, yogurt

Protein foods — chicken, eggs, lentils

Oils and spreads — olive oil, unsaturated spreads

Full-fat dairy essential — fats needed for brain development and fat-soluble vitamins A, D, E, K.

Calcium and vitamin D critical for rapid bone development.

Iron essential for healthy brain function and cognitive development.

Moderate fibre only — too much fills small stomachs and reduces nutrient absorption.

Reduced-fat dairy only after age 5.

Energy needs increase steadily as physical activity grows.

Carbohydrates become more important as primary fuel for activity and school concentration.

Calcium and vitamin D remain critical — most peak bone mass is built before age 18.

Iron remains important especially as girls approach puberty.

Highest energy demand stage outside infancy due to growth spurts, hormones, and activity.

Iron is critical for girls due to menstrual blood loss. Deficiency leads to anaemia.

Boys need increased protein to support muscle development.

Calcium needs are at their lifetime peak — dairy and fortified alternatives essential.

Risk: peer pressure, skipping meals, fast food, social media diet trends.

Growth has stopped — energy needs shift to maintenance rather than development.

Focus moves to preventing chronic disease through balanced diet.

Adequate fibre, limited saturated fat, salt, and added sugar.

Sufficient vitamins and minerals to maintain organ function and immune health.

Energy requirements drop due to reduced activity and slower metabolism.

Vitamin D — skin less efficient at synthesising from sunlight. Supplement recommended.

Protein — essential to prevent sarcopenia (age-related muscle loss).

B12 — absorption declines with age. Critical for nerve function and red blood cells.

Appetite decreases — nutrient density per meal is vital. Calcium for osteoporosis prevention.

Carbohydrates = 4 kcal per gram — primary and most efficient energy source.

Protein = 4 kcal per gram — used for energy only when carbs and fats are insufficient.

Fat = 9 kcal per gram — most concentrated energy source.

To convert kcal to kJ: multiply by 4.2.

Minimum energy needed to maintain basic life functions: breathing, circulation, cell repair.

Represents the largest portion of daily energy expenditure.

Varies by age, sex, body size, and muscle mass.

More muscle = higher BMR because muscle burns more calories at rest than fat tissue.

Sedentary (office worker) — PAL ~1.2

Moderately active — PAL ~1.5

Very active (athlete) — PAL ~1.9

Total energy = BMR × PAL

Intake = expenditure → stable weight maintained.

Intake > expenditure → excess stored as body fat → weight gain.

Intake < expenditure → body draws on fat stores → weight loss.

This is the fundamental principle behind healthy weight management.

Measured using BMI — a BMI over 30 is classified as obese in the UK.

Caused by consistently consuming more energy than the body uses.

Key causes: ultra-processed foods, sugary drinks, saturated fats, large portions, low activity.

Raises risk of: type 2 diabetes, CVD, stroke, certain cancers, joint problems, poor mental health.

Places significant pressure on the NHS. A major UK public health concern.

Includes heart attack, stroke, and heart failure.

High saturated fat raises cholesterol. High salt raises blood pressure. Both damage arteries.

Fatty deposits build up in arteries (atherosclerosis), restricting blood flow.

Blockage can cause heart attack or stroke — both potentially fatal.

CVD is the leading cause of death in the UK.

Body becomes resistant to insulin or cannot produce enough — blood sugar rises dangerously.

Linked to obesity and diet high in sugar, refined carbs, and ultra-processed foods.

Complications: kidney damage, blindness, nerve damage, cardiovascular disease, amputation.

Largely preventable through healthy diet, healthy weight, and regular physical activity.

Cartilage protecting joints breaks down, causing pain, stiffness, and reduced mobility.

Obesity places excess pressure and strain on joints — particularly knees and hips.

Low omega-3, vitamin C, and vitamin D worsen inflammation and joint health over time.

Most common in older adults but linked to diet and weight throughout life.

Builds and maintains strong bones and teeth throughout life.

Supports muscle contraction — including the heart muscle.

Needed for nerve signal transmission.

Deficiency → osteoporosis in adults, rickets in children.

Essential for producing haemoglobin in red blood cells.

Haemoglobin carries oxygen from the lungs to all body tissues.

Critical for brain development in young children.

Deficiency → iron deficiency anaemia — fatigue, weakness, pale skin, breathlessness.

Vitamin C aids iron absorption — eat together for best effect.

Regulates calcium and phosphate absorption — essential for bone and tooth health.

Supports immune system function.

Deficiency → rickets in children, osteomalacia (soft bones) in adults.

UK recommends 10mcg supplement daily, especially October to March.

Older people at highest risk — skin becomes less efficient at synthesis from sunlight.

Supports immune function — helps the body fight infection.

Essential for collagen production — maintains healthy skin, gums, and wound healing.

Enhances absorption of non-haem (plant-based) iron.

Deficiency → scurvy (rare in UK) — bleeding gums, fatigue, slow wound healing.

Essential for growth and repair of muscles, organs, skin, and enzymes.

Supports immune function through antibody production.

Provides 4 kcal per gram — used for energy only when carbs and fats are insufficient.

Particularly important for adolescents, pregnant women, and older adults.

The body's preferred and most efficient energy source — 4 kcal per gram.

Wholegrains provide fibre and B vitamins alongside energy.

Fibre supports digestive health, regulates blood sugar, and reduces cholesterol.

Refined carbs (white bread, sugary foods) spike blood sugar and should be limited.

Too much → body retains water → raised blood pressure → strain on heart and arteries.

High salt intake increases risk of heart attack, heart failure, stroke, and vascular dementia.

UK maximum recommendation: no more than 6g of salt per day for adults.

Too little → hyponatraemia — nausea, confusion, muscle cramps, and in severe cases seizures.

Sodium is essential for fluid balance, nerve function, and muscle contraction including the heart.

Risk groups for low sodium: endurance athletes, older people, those on diuretics.

Regulates body temperature through sweating.

Transports nutrients and oxygen around the body.

Removes waste products through urine and supports kidney function.

Lubricates joints and cushions organs.

Mild dehydration → headaches, fatigue, poor concentration, constipation.

Severe dehydration → kidney damage and in extreme cases can be life-threatening.

Needs increase during exercise, hot weather, illness, and pregnancy.

Food does not come into direct contact with water — vitamins C and B are preserved.

No added fat required. Retains colour, texture, and flavour.

Best method for vegetables and fish.

Very short cooking times minimise vitamin loss.

Little or no water needed — water-soluble vitamins are retained.

Better than boiling for preserving vitamins C and B.

Water-soluble vitamins (C and B) dissolve into cooking water and are lost.

Use minimal water and short cooking times to reduce nutrient loss.

Using the cooking water in sauces or soups recovers some lost nutrients.

Fat drips away during cooking — reduces overall fat and calorie content.

No added fat required. Preserves most nutrients.

Good method for meat, fish, and vegetables.

Food absorbs large amounts of fat — significantly increases calorie content.

Regular consumption contributes to obesity and cardiovascular disease.

Occasional use is fine — the problem is frequency and portion size.

Just name the item or feature. One word or short phrase is sufficient.

Example: "Identify THREE nutrients" → Calcium, Iron, Vitamin D.

More than a list but no deep explanation required.

Cover the key points clearly and concisely in a sentence or two each.

Write in full sentences or paragraphs. Include what it is, what it does, and examples.

More detail than outline — show you understand the topic fully.

Example: "Describe the role of calcium" → full paragraph on bones, teeth, muscle, deficiency.

Don't just say what — say why it happens and what the consequence is.

This is the most common command word requiring the most depth at Level 2.

Example: "Explain why salt intake should be controlled" → mechanism + consequences + disease risk.

Used at Level 3 and above. Break a topic into parts and examine how they relate.

Go beyond description — weigh up evidence, explore implications, draw conclusions.