Transcript Getting the balance right.

Getting the balance right
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Learning objectives
• The five food groups provide different nutrients for good health.
• Meals and dishes, known as composite foods are made of up
ingredients from different food groups.
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Introduction
Getting the Balance Right shows the types and proportions of different
foods needed to make up a healthy balanced diet.
It does not have to apply to every meal as the balance can be achieved
over a day or several days.
The recommendations are appropriate for everyone over two years of
age, however, young children and pregnant women have different
nutritional needs.
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Q1. Who is Getting the Balance Right suitable
for?
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a) everyone from birth upwards.
b) young children and pregnant women.
c) young people aged 11-18 years of age.
d) everyone over two years of age.
Answer: d) everyone over two years of age
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Fruits and vegetables
One third of the diet should be made up of fruits and vegetables.
This group provides:
• dietary fibre
• vitamins A, C
• minerals
• water or fluid.
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What is one portion of fruit or vegetable?
As a guide, the amount of fruit that you can hold in your hand is a portion.
For example:
• 1 apple, banana, pear, orange
• 2 plums or similar sized fruit
• 1 handful of grapes, cherries or berries
• ½ a grapefruit or avocado
• 1 slice of large fruit, such as melon or pineapple.
Also…
• 3 heaped tablespoons of vegetables
• 3 heaped tablespoons of fruit salad
• 1 heaped tablespoon of dried fruit
• a dessert bowl of salad
• 3 heaped tablespoons of beans and pulses*
• a glass (150ml) of fruit juice*.
* Can only be counted as one portion no matter how much you eat or
drink.
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Which of the following would be not
considered a portion of fruit and vegetables?
• A)
An apple
• B)
A strawberry
• C)
A bowl of salad
• D)
A tomato
Answer: b) a strawberry
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Bread, other cereals and potatoes
One third of the diet should be made
up of these foods.
This group provides:
• carbohydrate
• dietary fibre
• B vitamins
• minerals, e.g. iron and calcium.
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Link the nutrient with the correct function.
A) Calcium
1) Needed for red blood cells, which
transport oxygen in the blood around
the body.
B) Iron
2) Provides energy for the body.
c) Carbohydrate
3) Important for strong bones and
teeth and also nerves and muscles.
d) B vitamins
4) Helps to release energy from food.
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Milk and dairy foods
A moderate amount of these foods are needed in the diet.
This group provides:
• protein
• calcium
• vitamin A.
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Which food does not belong in the Milk and
dairy food group?
• A)
Eggs
• B)
Butter
• C)
Yogurt
• D)
Cream
Answer: a) eggs
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Meat, fish and alternatives
A moderate amount of these foods
are needed in the diet.
This group provides:
• protein
• vitamins, e.g. A, B, D
• minerals, e.g. iron.
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True or false?
People who consume over 90g
of cooked red and processed
meat each day are
recommended to cut down.
Answer: True
Most people in the UK are already consuming less.
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Food containing fat, food and drinks
containing fat and/or sugar
Foods from this group are not a necessary requirement for a healthy
diet, but can be enjoyed occasionally.
These foods should be eaten in small amounts.
This group provides:
• fat
• carbohydrate (sugars).
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Which food belongs in the food and drink high
in fat and/or sugar group?
a) Cake
b) Oily fish
c) Yogurt
d) Smoothie
Answer: a) cake
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Salt
Salt does not appear on the balanced plate model. A
high intake of salt can lead to high blood pressure.
It is estimated that 75% of the salt we eat comes from
the food we buy, such as bread and cereal products,
meat products and some ready meals. It is important to
check the labels when buying foods.
Salt intake can be further reduced by not adding salt to
food during cooking or at the table.
Adding lemon juice or herbs and spices can reduce the
need for salt in food.
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Fluid
The balanced plate model shows some fluids such as milk and fruit juice
in food groups.
On average the body needs 2 litres of fluid a day to help the body
function properly. This is the same as roughly 6-8 glasses of fluid.
Water, tea and coffee are not shown, but can form a large part of the
body’s fluid intake.
All food and drinks count towards fluid intake,
except alcoholic drinks.
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Which of the following would be not count
towards fluid intake?
• A)
Tap water
• B)
Coffee
• C)
Carbonated soft drink
• D)
Wine
Answer: d) wine
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Composite foods
Much of the food people eat is in the
form of dishes or meals rather than
individual foods, e.g. pizzas,
casseroles, lasagne, and sandwiches.
These are called composite foods.
Composite foods are made up from
more than one food group.
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Composite food
Suggest which food groups should be added to each recipe to make
a balanced meal?
Lamb hot pot
Pork tart
Teriyaki beef
kebabs
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Which food
group is
missing from
each recipe?
Summary
• A healthy varied diet can be achieved by following the balance
shown by the 5 food groups.
• Most people can use it as a guide, although pregnant women and
young children have other requirements too.
• The majority of the food in our diet should come from the fruit and
vegetables food group and the bread, other cereals and potatoes
food group.
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For further information and
support, go to:
www.meatandeducation.com
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