Transcript Eat well! - Food a fact of life

Eat well!
© British Nutrition Foundation 2013
Welcome to Healthy Eating Week!
What does healthy eating mean to you?
Think about the following…
Eating well is important for us to be healthy and
strong.
© British Nutrition Foundation 2013
Eating well
The eatwell plate helps us to choose the types and
proportions which make up a healthy, varied diet.
Bread, rice, potatoes, pasta and
other starchy foods
Fruit and vegetables
Meat, fish, eggs, beans
and other non-dairy
sources of protein
© British Nutrition Foundation 2013
Foods and drinks
high in fat and/or
sugar
Milk and dairy foods
Fruit and vegetables
One-third of The eatwell plate should be made up of
fruit and vegetables.
Fruit and vegetables provide vitamins and minerals for
good health.
We should all eat at least 5 a day. What counts?
fresh
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frozen
dried
canned
juiced
How much is a portion?
A. 1 pineapple
B. 1 plum
C. 1 apple
D. 1 pea
correct
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A portion
*
*
3 tablespoons
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* Can only be
counted as one of
your portions a day.
What is your
favourite fruit/veg?
True or false?
“Drinking 5 different glasses
of fruit juice provides my 5 A
DAY!”
Juice only counts as a maximum
of 1 A DAY because much of the
fibre is lost.
Smoothies can count as 2 of your
5 A DAY (if they include at least
80g crushed fruit/vegetable and
at least 150ml fruit juice).
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Bread, rice, potatoes, pasta
and other starchy foods
These foods provide starchy
carbohydrate, which gives us energy.
They also provide some B vitamins and
minerals such as calcium and iron.
Choosing whole grain varieties gives us
extra dietary fibre which is important for
gut health.
Include some starchy foods at every
meal. What is your favourite?
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Milk and dairy foods
Milk and dairy foods provide us
calcium, which is an important
mineral to keep our bones strong.
They also provide protein, some B
vitamins and other minerals.
Try different kinds - milk, cheese,
yogurt and calcium-fortified soya
drinks all count. Choose lower fat
versions whenever possible.
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True or false?
“Reduced fat dairy products
contain less calcium than full
fat options.”
Calcium is in the non-cream
part of milk, so it is not
removed with the fat when
milk is skimmed.
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Meat, fish, eggs, beans
and other non-dairy sources of protein
These foods are great sources of protein, which is
important for growth and development.
There are plenty of foods to choose from in this group
– try a variety, go for leaner cuts of meat and use
healthier ways when cooking these foods.
We are recommended to eat two portions of fish a
week, one of which should be oily. Can you name
some examples?
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Which of these is an oily fish?
A. Haddock
B. Salmon
C. Canned tuna
D. Cod
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correct
Foods and drinks high in fat and/or sugar
These foods add enjoyment to our diet, but we should
keep these in small amounts.
Foods high in fat are high in energy, and having too
many foods high in saturated fat can be bad for our
hearts.
Too many sugar-containing food and drinks
consumed between meals is linked with an increased
tendency towards tooth decay.
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Sort out these foods
Where do these foods and drinks belong to on
The eatwell plate?
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Sort out these foods
Fruit and vegetables
Bread, rice, potatoes, pasta and
other starchy foods
Meat, fish, eggs, beans
and other non-dairy
sources of protein
Milk and dairy foods
Foods and drinks
high in fat and/or
sugar
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Composite dishes
Most dishes are made up of foods from different
food groups. Can you name the main ingredients
for these dishes and where they belong to on The
eatwell plate?
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Composite dish
Beans on toast

Baked beans

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Toast
Composite dish
Bean stew

Onions, carrots,
tomatoes, peppers
and celery

Kidney beans
Vegetable oil
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Composite dish
Fruit smoothie

Frozen berries and
banana
Milk and yogurt
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Composite dish
Spaghetti bolognese

Tomatoes and onions
Spaghetti

Cheese
Minced beef
Vegetable oil
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Also…
Remember to:
• keep hydrated, drinking 6 to 8 glasses of fluid each
day - more when the weather is hot and when you
have been active;
• be active - at least 60 minutes each day!
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Track your targets!
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What are you doing for Healthy Eating Week?
For further information on Healthy Eating Week, visit
www.healthyeatingweek.org.uk
© British Nutrition Foundation 2013