Benefits of a vegetarian diet
• Vegetarians generally have much lower
cholesterol levels than meat eaters and heart
disease is less common.
• Vegetarian meals are typically low in
• Many studies show that replacing animal
protein with plant protein lowers blood
cholesterol levels even if the amount and type
of fat in the diet stays the same.
• Studies show that a low fat, vegetarian diet
has a clear advantage over other diets
What is a Mediterranean diet
• an abundance of plant-based foods such as fruits,
vegetables, bread and other cereals, potatoes, beans,
nuts and seeds.
• olive oil is the major source of oil used =
monounsaturated fat, which can lower total
• moderate amount of fish; little red meat is consumed
• low to moderate amounts of dairy products (mainly
• eggs are consumed not more than 4 times a week
• an active lifestyle
Benefits of a Mediterranean diet
• A lower incidence of heart disease and
• It is simply a healthy eating pattern - a
pattern close to the dietary guidelines.
• This diet is high in the good fats
(monounsaturated and polyunsaturated fats)
as present in fish, olive oil and nuts; and low in
• It provides excellent source of fibre and
antioxidants through encouragement of eating
lots of plant-based foods.
What is an Asian diet
Each day, as part of the Asian Diet, you
Grains such as rice, noodles, corn and
Fruits and vegetables, with cabbage, dark
leafy greens, bananas, grapes and pineapple
being amongst the more popular varieties
Nuts and legumes
Vegetable oil for cooking, as it is an
Benefits of Asian diet
• Diets rich in grains, vegetables, fruits and
other natural foods follow recommendations
for dietary guidelines – low fat, salt, sugar
and high in fibre.
• Low rates of heart disease, cancer and other
Traffic light labelling
Food products with traffic light labels on the
front of the pack show you at-a-glance if the
food you are thinking about buying has high,
medium or low amounts of fat, saturated fat,
sugars and salt, helping you get a better
In addition to traffic light colours you will also
see the number of grams of fat, saturated fat,
sugars and salt in what the manufacturer or
retailer suggests as a 'serving' of the food.
So, if you see a red light on the front of the
pack, you know the food is high in something we
should be trying to cut down on. It's fine to
have the food occasionally, or as a treat, but
try to keep an eye on how often you choose
these foods, or try eating them in smaller
The eat well plate
In brief, you should be eating:
Plenty of fruit and vegetables
Plenty of bread, rice, potatoes, pasta and
other starchy foods - choose wholegrain
varieties when you can
Some milk and dairy foods
Some meat, fish, eggs, beans and other
non-dairy sources of protein
Just a small amount of foods and drinks high
in fat and/or sugar
Healthy Eating Pyramid
The Pyramid helps you
choose what and how
much to eat from each
food group so that you:
Get the nutrients you
Consume the correct
amount of energy to
control your weight.
Restrict your intake of
fats, sugar or alcohol.
A culturally diverse society
• Britain is a multi-cultural society. Britain enjoys a
huge range of ethnic foods.
• Sikhs do not eat pork because they consider the pig
to be an unclean animal.
• Hindus do not eat beef because they consider the
cow to be a sacred animal.
• Jewish people have to have their meat slaughtered a
certain way (kosher) and they will not mix the
preparation or serving of meat and milk in the same
• Many Muslims (won’t eat pork) They eat halal meat or