Transcript PowerPoint presentation

Video Podcast
Episode 4
Meat, fish, eggs, beans and other
non-dairy sources of protein
© Food – a fact of life 2009
Part one:
Meat, fish, eggs, beans and other non-dairy
sources of protein
Part two:
Food allergy and intolerance
© Food – a fact of life 2009
Part one
Meat, fish, eggs, beans and
other non-dairy sources of protein
© Food – a fact of life 2009
Examples
List some examples from this food group.
This group includes
•meat;
•fish;
•eggs;
•beans;
•soya products such as tofu;
•pulses;
•nuts;
•seeds.
What foods have you eaten from this group today?
© Food – a fact of life 2009
Importance of this group
Different foods from this group provide different
nutrients that your body needs to be healthy and
function properly. You should try to eat different
foods from this group every day.
© Food – a fact of life 2009
Nutrients
• The meat, fish, eggs, beans and other non-dairy
sources of protein group provides a lot of protein
which you need for growth, development and repair.
• Foods from this group also provide other important
nutrients, e.g.
– Iron, particularly from red meat;
– B vitamins, especially vitamin B12, found in foods
produced from animals;
– Vitamin A and zinc, found in oily fish, eggs and
meat;
– Magnesium, present in nuts, fish and meat;
– Omega 3 fatty acids, found in oily fish.
© Food – a fact of life 2009
Meat
• Meat is a good source of protein, as well as selenium,
zinc, and B vitamins.
• It is one of the main sources of vitamin B12, which is
only found naturally in foods from animals.
• Red meat is a particular good source of iron, which is
easy for your body to absorb.
© Food – a fact of life 2009
Healthier option of meat
• The amount of fat in meat depends on the type of
cut or meat product and the way you cook it.
• Go for lean cuts of meat, or remove excess, visible
fat whenever possible, such as the skin from
chicken.
• Try baking, poaching, grilling, steaming or using a
microwave to cook meat rather than frying to use
less fat.
© Food – a fact of life 2009
Fish
• Fish is an excellent source of protein, vitamin A and D,
as well as omega 3 fatty acids.
• It is recommended that we all eat 2 portions of fish a
week, one of which should be oily. A portion of fish is
140g.
• Examples of fish include:
– Oily fish: salmon, trout, sardines, pilchards, fresh
tuna* and mackerel.
– Non-oily fish: cod, skate, haddock, halibut and
plaice.
*Canned tuna does not count as an oily fish because the canning
process removes most of the omega 3 fatty acids.
© Food – a fact of life 2009
Healthy fish intake
• Fish that is smoked or canned in brine can be high in
salt, so it is important to check the food labels to see
how much salt these types of fish contain.
• Low levels of pollutants can be present in oily fish that
can build up in the body, so it is advised that girls and
younger women should have no more than 2 portions
of oily fish a week, while boys, men and older women
should have no more than 4 portions a week.
© Food – a fact of life 2009
Under the sea – name types of seafood
which belong to this food group.
 4.1
List some types of oily and non-oily fish. How
much fish should we eat each week?
 4.2
© Food – a fact of life 2009
Eggs
• Eggs are a good source of a range of vitamins and
minerals, such as vitamin A, D, B2 and iodine.
• There is no recommended upper limit to the number
of eggs we should eat, but it is best to have them as
part of a varied and balanced diet.
© Food – a fact of life 2009
List some of the ways eggs can be prepared
and decide which ones are the healthiest.
 4.3
© Food – a fact of life 2009
Beans
• These include baked beans, red kidney beans, broad
beans, soya beans and products made from these
such as tofu and textured vegetable protein (TVP).
• Beans provide a good source of protein, as well as
fibre and iron.
• Mixing beans with foods from other food groups help
us get adequate amounts of all the amino acids we
need in the diet, e.g. having baked beans on toast,
or hummus with pitta bread.
© Food – a fact of life 2009
Other non-dairy sources
of protein
• These include nuts, seeds, mycoprotein and pulses
such as lentils and peas.
• Nuts and seeds are good sources of protein and
fibre. They also provide a range of vitamins and
minerals such as vitamin E, thiamin, selenium and
calcium. They can be eaten as snacks or added to
salads, casseroles and pasta sauces. Try to avoid
salted varieties as they can be high in salt.
© Food – a fact of life 2009
• Mycoprotein is a type of protein made from fungus.
It is a source of good quality protein and fibre.
• Pulses such as lentils and peas also provide protein,
fibre and a range of vitamins and minerals. They
can also count towards 5 A DAY. The type of fibre
found in pulses can help reduce cholesterol levels in
the blood. Try adding them to soups and meat
sauces.
© Food – a fact of life 2009
Nutrients in plant foods
• Vitamin C helps your body absorb the type of iron
that is found in plant foods, e.g. beans and pulses,
so it is best to have a source of vitamin C with these
foods, such as having a glass of orange juice or
some vegetables with your meal.
• Plant foods do not provide vitamin B12 unless they
are fortified. If you do not eat food that is
produced from animals, you may have to take a
vitamin B12 supplement.
© Food – a fact of life 2009
Summary
1. Have some foods from this food group each day.
2. Go for variety to get a range of vitamins and
minerals.
3. Have two portions of fish a week, one of which
should be oily.
4. Bake, grill, poach, steam or microwave these foods
instead of frying them, and remove excess, visible
fat to keep the fat content down.
5. Beans, pulses, nuts, seeds and soya products
provide good sources of protein, vitamins and
minerals.
© Food – a fact of life 2009
Part two
Food allergy and intolerance
© Food – a fact of life 2009
What is food allergy/ intolerance?
• A food allergy or intolerance is an unpleasant
reaction to a particular food or ingredient which
can be characterised by a range of different
symptoms.
© Food – a fact of life 2009
Name some foods that you think may cause
food allergy or intolerance.
 4.5
© Food – a fact of life 2009
Common foods which cause
food allergy or intolerance
1. Celery
2. Cereals containing gluten (such as wheat, rye, barley and oats)
3. Crustaceans (such as prawns, crabs and lobsters)
4. Eggs
5. Fish
6. Lupin (such as peas, lentils and beans)
7. Milk
8. Molluscs (such as mussels and oysters)
9. Mustard
10. Nuts (such as almonds, hazelnuts, walnuts, Brazil nuts, cashews,
pecans, pistachios and macadamia nuts)
11. Peanuts
12. Sesame seeds
13. Soybeans
14. Sulphur dioxide and sulphites, which are used as preservatives in
some foods such as dried fruit, and drinks such as wine
If a food product contains any of these ingredients they must be clearly
labelled so affected consumers know which products they should avoid.
© Food – a fact of life 2009
What is the big picture?
• Food allergy and intolerance are not as common
as many people believe.
• The majority of children tend to out grow a food
allergy or intolerance before starting school.
• Examples of food allergy and intolerance include
lactose intolerance, coeliac disease, and nut
allergy.
© Food – a fact of life 2009
Lactose intolerance
• This is an intolerance reaction to the sugar found in
dairy products, known as lactose. People with this
condition are unable to digest lactose properly and
may have abdominal pain, bloating and
diarrhoea.
• Lactose intolerant sufferers should avoid all sources
of lactose including cows’, sheep and goats’ milk.
• Lactose intolerance is more common in childhood,
but children may grow out of it.
© Food – a fact of life 2009
• Dairy products are an important source of calcium
in the diet so it is important that a suitable, fortified
alternative, such as fortified soya milk, is used to
replace them if they are avoided.
© Food – a fact of life 2009
Coeliac disease
• This is the main form of intolerance to gluten. It is a
protein found in wheat, rye and barley.
• Some people with coeliac disease cannot tolerate
oats neither because they contain a protein that is
similar to gluten.
• The presence of gluten in the diet damages the
lining of the small intestine and often results in longterm diarrhoea which can lead to malnutrition.
• People diagnosed with coeliac disease need to
adopt a life-long gluten-free diet.
© Food – a fact of life 2009
• It is important to note that wheat-free products are
not the same as gluten-free as they may contain
other cereals, such as rye or barley.
• This can mean they are not suitable for someone
with coeliac disease unless they are also labelled
‘gluten-free’.
• There are now many gluten-free products on the
market, such as pasta, bread and breakfast
cereals.
© Food – a fact of life 2009
Peanut allergy
• This is one of the most common causes of food
allergy and can cause a range of reactions.
• Mild symptoms include tingling in the mouth and lips
or a skin rash.
• For some people, reactions are more severe and
may cause death. Symptoms can include rashes,
swelling of the lips and throat, difficulty in breathing
and loss of consciousness.
© Food – a fact of life 2009
• There is no cure for those diagnosed with peanut
allergy, and it tends to be life long.
• People with peanut allergy are advised to avoid all
sources of peanuts, because for some, even very
tiny amounts of peanut can cause a reaction.
• Those allergic to peanuts can carry an ‘epipen’
which helps to prevent a severe reaction if they are
exposed to a peanut allergen.
© Food – a fact of life 2009
Summary
1. Food allergy and food intolerance are different.
2. There are 14 foods which are the most common
causes of food allergy and intolerance.
3. Food allergy and intolerance are not as common as
many people believe.
4. There are now many alternative food products
available that allow people with a food allergy or
intolerance to have similar foods and variety in their
diet.
5. Lactose intolerance, coeliac disease and nut allergy
are some of the more common food allergies and
intolerances.
© Food – a fact of life 2009
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 2009