Transcript PowerPoint presentation

Video Podcast
Episode 3
Milk and dairy foods
© Food – a fact of life 2008
Part one:
Milk and dairy foods
Part two:
The importance of keeping well hydrated
© Food – a fact of life 2008
Part one
Milk and dairy foods
© Food – a fact of life 2008
List the milk and dairy foods you ate or
drank yesterday.
 3.1
© Food – a fact of life 2008
This group is made up of milk, yogurt and cheese.
There are many different types of milk and dairy
foods available. For example,
•
Milk: cow’s milk, goat’s milk, soya milk.
•
Yogurt: fromage frais, soya yogurt and yogurt
drinks.
•
Cheese: cheddar, parmesan, mozzarella, blue
cheese.
We should eat some foods from the milk and dairy
food group every day because they provide rich
sources of calcium and other nutrients.
© Food – a fact of life 2008
Calcium
• We need calcium for strong, healthy bones and
teeth. Foods from the milk and dairy food group
provide a lot of calcium that is easy for our body to
absorb.
• Although calcium is also found in green leafy
vegetables and bread, it is not as easy for the body
to absorb from these sources.
© Food – a fact of life 2008
Other nutrients
Milk and dairy foods also provide other nutrients,
such as protein, B vitamins, vitamin A, magnesium,
phosphorus, potassium and zinc, which we need to
keep us healthy.
© Food – a fact of life 2008
Lactose intolerance
• This is an intolerance to the sugar found in dairy
products, known as lactose. People with this
condition are unable to digest lactose properly and
may cause 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 their food
intolerance.
© Food – a fact of life 2008
• 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 2008
Healthier options
How could you add milk and dairy foods to
your diet?
•Breakfast
•Lunch
•Evening Meal
 3.2
© Food – a fact of life 2008
Breakfast
For breakfast, you could:
•
•
•
have skimmed or semi skimmed milk on
breakfast cereal;
mix fresh fruit with low fat yogurt;
have a fruit smoothie made with skimmed or
semi skimmed milk or low fat yogurt.
© Food – a fact of life 2008
Lunch
For lunch, you could:
•
•
•
have a cheese and salad sandwich;
drink a glass of milk;
have a pot of low fat fromage frais.
© Food – a fact of life 2008
Evening meal
For your evening meal, you could:
•
•
•
have grated cheese on a pizza or spaghetti
bolognaise;
add low-fat natural yogurt to soups, stews,
curries or casseroles;
opt for cottage cheese in a jacket potato.
© Food – a fact of life 2008
Fat
The fat content of different milk and dairy foods
can vary quite a lot. It is recommended that we
should go for low fat or reduced fat versions where
we can.
© Food – a fact of life 2008
Healthier options
To keep the fat content down, you can try:
• skimmed or semi-skimmed milk;
• low-fat varieties of yogurt, fromage frais and
crème fraiche;
• reduced fat varieties of cheese.
These lower fat options still have the same amount
of calcium as full fat varieties, but contain less fat.
You do not have to avoid full fat varieties of milk
and dairy foods all the time, but it's a good idea
to eat them less often or have smaller portions.
© Food – a fact of life 2008
Check the amount of fat in milk and dairy
foods by looking at the nutrition information
on the food label. Compare similar products
and choose the ones which are lower in fat.
 3.3
© Food – a fact of life 2008
Summary
1. Include some milk and dairy foods in your diet every
day.
2. Remember these types of foods are an important
source of calcium which we need for healthy, strong
teeth and bones.
3. Lactose intolerant sufferers should avoid all sources
of lactose including cows’, sheep and goats’ milk,
but opt for a suitable, calcium-fortified alternative.
4. Go for lower fat varieties where you can.
5. Use the nutrition information on food packaging to
help you make healthier choices.
© Food – a fact of life 2008
Part two
The importance of keeping well hydrated
© Food – a fact of life 2008
Importance of fluid
• Over half of our body is made up of water.
• We need to replace the water our body loses
throughout the day, e.g. in breathing, sweating
and going to the toilet.
• By replenishing our fluid intake, we can help to
ensure that our body works efficiently and
effectively.
© Food – a fact of life 2008
Dehydration
• When we do not drink enough, we dehydrate.
• Signs of dehydration include feeling thirsty, having a
headache, passing dark-coloured urine when you
go to the toilet, feeling sleepy and being unable to
concentrate.
© Food – a fact of life 2008
Recall the number of glasses of fluid you drank
yesterday.
 3.4
© Food – a fact of life 2008
How much?
• The amount we need to drink each day varies
from one person to another.
• Generally, it is advised that we should drink
about 6 – 8 glasses or 1.2 litres of water each
day to keep us hydrated.
• However, you will need to drink more if the
weather is hot or you have been active.
© Food – a fact of life 2008
How to achieve?
• We can fulfil our fluid requirements from different
sources, such as water and other drinks, as well as
the food we eat.
• Drinking tap water is a good way of keeping our
body hydrated and it is freely available in schools
and sports centres.
• Around 1/3 of an adult’s daily fluid intake can come
from the food they eat, such as fruit and
vegetables, and even bread and dairy products.
© Food – a fact of life 2008
Other drinks
• Apart from water, other drinks such as fruit juice, fruit
smoothies, milk, tea and coffee count towards our
fluid intake.
• However, drinks such as tea, coffee and cola
contain caffeine which, if consumed in large
amounts, can have a mild diurectic effect on our
body. This means that we may need to go to the
toilet more often.
• It is best to drink these types of drinks in moderation
and include other drinks that do not contain
caffeine throughout the day.
© Food – a fact of life 2008
• Carbonated drinks are often high in added sugar
and acids, which can contribute to the risk of tooth
decay. Avoid drinking too much of these, especially
if you drink them between meals.
© Food – a fact of life 2008
Getting active
• When you are physically active, your body loses
water through breathing and sweating.
• You may have lost more water than you might think
even if you are not sweaty. This means that you will
need to drink more water or fluids to replace the
water you have lost.
• It is best to drink small, regular sips of water whilst
being physically active, as this helps you to
rehydrate more quickly than by taking one large
drink at the end.
• Even slight dehydration has been shown to affect
sporting performance, so drink before, during and
after you are physically active.
© Food – a fact of life 2008
Tips for being well hydrated
© Food – a fact of life 2008
Tips of being well hydrated
1. Keep a bottle of water with you so you can have
a drink whenever you need one.
2. Do not wait until you feel thirsty before you have
a drink.
3. If you don’t like the taste of water on its own, try
adding slices of lemon or lime to give it a different
taste.
© Food – a fact of life 2008
4. Try to avoid carbonated drinks and squashes as
these types of drinks can be high in acids and/or
added sugar which can contribute to the risk of
tooth decay. Have these types of drinks only
occasionally with, rather than between, meals to
help minimise the damage to teeth.
© Food – a fact of life 2008
5. If you are active, make sure you drink throughout
your workout. Remember that rehydration is
achieved more quickly if you take small, regular
sips rather than one large drink at the end.
6. Keep cold drinks in the fridge or a cool place, they
will be more thirst-quenching on a hot day if they
are really cold!
© Food – a fact of life 2008
Tips for being well hydrated
1. Keep a bottle of water with you always.
2. Don’t wait until you are thirsty to drink
3. Add slices of lemon or lime to water for extra
flavour.
4. Avoid carbonated drinks and squashes.
5. Drink water regularly during your workout.
6. Keep cold drinks in the fridge.
© Food – a fact of life 2008
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 2008