Transcript Podcast 2 - Food a fact of life

Video Podcast
Episode 5
Foods and drinks
high in fat and/or sugar
© Food – a fact of life 2010
Part one:
Food and drinks high in fat and/or sugar
Part two:
Salt
© Food – a fact of life 2010
Part one
Food and drinks high in fat and/or sugar
© Food – a fact of life 2010
Foods and drinks high in
fat and/or sugar
To eat healthily, we should only have a small amount
of food and drinks high in fat and/or sugar in our diet.
Food and drinks in this group can add palatability and
enjoyment to our diet, but these are not necessary for
a healthy diet.
© Food – a fact of life 2010
Fat
We need some fat in the diet to help the body
absorb vitamins A, D and E.
Fat provides the essential fatty acids that the body
cannot make itself.
Some fats are provided by foods in other food
groups, e.g. nuts, oily fish and dairy foods.
© Food – a fact of life 2010
Fat
Fat is a concentrated source of energy. We should only
eat foods which are high in fat occasionally, and
whenever possible, look for lower-fat alternatives.
Having a diet high in fat makes it easy to take in more
energy than needed, which means we might be more
likely to put on weight.
© Food – a fact of life 2010
Food swaps – name five foods that are high
in fat. Think of a lower fat option for each
food.
 5.1
© Food – a fact of life 2010
Fat
There are two main types of fat found in food:
saturated and unsaturated fats.
In particular, we should try to cut down on food that
is high in saturated fat, which can increase the
amount of cholesterol in blood over time. High
levels of blood cholesterol increase the chance of
developing heart disease in later life.
Many food manufacturers have been working hard
to reduce the amount of saturated fat contained in
their products.
© Food – a fact of life 2010
Saturated fat
Examples of food high in saturated fat:
• fatty cuts of meat and meat products;
• hard cheeses;
• butter, ghee and lard;
• pastry;
• cakes and biscuits;
• some savoury snacks;
• cream, soured cream and crème fraîche;
• coconut oil, coconut cream or palm oil.
© Food – a fact of life 2010
Cutting down on saturated fat
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compare food labels;
choose lower-fat dairy products;
grate cheese instead of slicing;
trim the fat off meat;
use leaner mince;
eat chicken without the skin;
grill, bake or poach instead of fry, deep-fry or roast;
eat less pastry;
choose healthier snacks;
go for unsaturated oils when cooking;
have a balanced diet.
© Food – a fact of life 2010
Food swaps
(Figures show amount of saturated fat per 100g/ml.)
Replace…
With…
Ham and cheese croissant
Wholegrain toast with low-fat
(12.4 g) cream cheese
(1.9g)
Fried streaky bacon
(9.1g)
Grilled back bacon
(7.1g)
Butter
Low-fat spread (or use less
(52.1g) butter)
(11.2g)
Whole milk
(2.5g)
Creamy white sauce
(4.0g)
Ice-cream
(6.1g)
© Food – a fact of life 2010
Semi-skimmed milk
Tomato sauce
(1.1g)
(1.8g)
Frozen yogurt (or just 1 scoop!)
(0.8g)
Sugar
Sugar is added to many types of food, such as:
• confectionery and biscuits;
• jam;
• cakes, pastries and puddings;
• ice-cream;
• carbonated drinks and juice drinks.
© Food – a fact of life 2010
Sugar
The Food Standards Agency suggests that most of
us are eating too much sugar. We should be trying
to eat fewer sugar-containing foods, such as
confectionery, cakes and biscuits, and drink fewer
sugar-containing drinks.
Having too many food and drinks high in sugar is
linked with an increased risk of dental caries,
particularly when eaten in between meals.
Therefore, if these types of food are eaten, it is
better to eat them during meal times and in small
amounts.
© Food – a fact of life 2010
Healthy teeth – think about the importance
of keeping your teeth healthy. Suggest ways
you can keep your teeth healthy.
 5.2
© Food – a fact of life 2010
Tips to cut down on sugar
• drink water or unsweetened fruit juice;
• try a currant bun or scone instead of cakes and
biscuits;
• gradually reduce the amount of sugar you add to
hot drinks or breakfast cereals;
• have a sliced banana, or low-fat soft cheese or
spread on your toast;
• halve the sugar you use in your recipes;
• choose cans of fruit in juice;
• go for wholegrain breakfast cereals and sweeten
with fruits.
© Food – a fact of life 2010
Part two
Salt
© Food – a fact of life 2010
Salt and sodium
Salt is made up of sodium and chloride. Consuming
sodium in excess can be bad for your health.
When looking at food labels you may see the contents
of both salt and sodium. The following formula will help
you convert the amount of sodium into salt:
Salt = Sodium x 2.5
For example, if a product provides 0.6g of sodium per
100g, it contains 1.5g of salt per 100g.
© Food – a fact of life 2010
How much?
It is recommended that adults should not eat more
than 6g of salt per day. However, in the UK, the
average salt intake was estimated to be around
8.6g per day.
Babies and young children need much less salt
than adults because their kidneys cannot cope
with any extra salt.
© Food – a fact of life 2010
Recommendations of salt for
babies and children
Age
Salt
Sodium
0 to 6 months
Less than 1 g a day
Less than 0.4 g a day
7 to 12 months
No more than 1 g a day
No more than 0.4 g a day
1 to 3 years
No more than 2 g a day
No more than 0.8 a day
4 to 6 years
No more than 3 g a day
No more than 1.2 g a day
7 to 10 years
No more than 5 g a day
No more than 2 g a day
11 years and over
No more than 6 g a day
No more than 2.5 g a day
© Food – a fact of life 2010
Too much salt
Eating too much salt can raise your blood pressure.
People with high blood pressure are more likely to
develop heart disease or have a stroke than people
with normal blood pressure.
It is important to cut down on salt to keep our bodies
healthy.
© Food – a fact of life 2010
Where is the salt?
Around 75% of our salt intake comes from processed
foods, e.g. bread, breakfast cereals and ready meals.
It is important to know how much salt the food
product provides. You can check the salt content on
the food label before you buy, to help you make a
good choice.
Many commercially-made food products have been
reformulated to reduce their salt content.
© Food – a fact of life 2010
Food labelling
There are two types of front-of-pack labelling:
- the Traffic Light labelling developed by the Foods
Standards Agency;
- the Guideline Daily Amounts (GDAs) used by
several manufacturers and retailers.
© Food – a fact of life 2010
Find out the salt content of 3 foods and their
reduced or low salt options. What do you
notice?
 5.3
© Food – a fact of life 2010
Ways to cut down on salt
• go for non-salted snacks, e.g. fruit or rice cakes, or
reduced salt crisps;
• cut down on heavily salted foods such as bacon, pickles
and smoked fish;
• choose canned vegetables, pulses and fish that say 'no
added salt';
• add less salt to your cooking and replace it with herbs
and spices for flavour;
• choose lower-salt stock cubes, or make your own stock;
• watch out for sauces such as soy sauce, mayonnaise
and ketchup because these can be high in salt;
• remember to taste food first, before adding salt to food.
© Food – a fact of life 2010
For further nutrition information,
please visit the BNF website www.nutrition.org.uk, or
Food - a fact of life www.foodafactoflife.org.uk
© Food – a fact of life 2010