Transcript File - the ridgeway ASTRONOMY page

Healthy Eating and Drinking
The Great British Space Dinner
Secondary Schools
http://www.gov.uk/ukspaceagency
What factors affect our food choice?
We choose different types of food
depending on the time of the day,
e.g. breakfast, lunch, dinner.
People choose different varieties of
food depending on where they live,
types of food accessible to them,
their age and lifestyle.
As different foods contain different
nutrients, it is important to include a
variety of foods.
How do you think being on the ISS
would affect your food choice?
Would you still be able to eat your
favourite foods when you wanted?
Food in space
When astronauts go into space,
food scientists and nutritionists
ensure that they have:
– enough food to last throughout their
journey;
– food that is nutritious, which means
it has adequate amounts of macro
and micronutrients required for
space travel;
– food that is lightweight and
compact;
– food that is appetising;
– food items that are ready to eat or
can be prepared easily and quickly;
– a healthy balanced diet.
ESA Astronaut Andre Kuipers in the
ISS Food Store
Image source: NASA / ESA
Which foods are suitable for space?
Foods such as potatoes and
prawns are heat processed and
canned, allowing them to be
stored at room temperature.
Drinks are dehydrated for
transport and water is added
just before drinking on the ISS.
Meat is processed so it can be
stored at room temperature, so it
lasts longer and to remove
harmful germs.
Image source: NASA
Which foods are suitable for space?
Ready to eat food items, e.g.
nuts, muesli bars, tortillas.
Some foods have some of the
water removed to maintain a soft
texture and preserve them, e.g.
peaches, dried meat.
Fresh food items, e.g. fruit and
vegetables.
Some extra food items are also
packed for:
– emergency situations;
– for use on space walks
ISS Snacks
Image source: NASA
Food choice in space
Astronauts have three healthy, balanced
meals during the day (breakfast, lunch,
dinner) and some snacks.
There are no set menus on the ISS and
astronauts are free to choose what they
would like from certain boxes of food
available on board. Astronauts eat food
from Russia, Japan, America and
Europe.
Each astronaut often chooses their own
menu, but nutritionists and dietitians
make sure it is healthy.
An astronaut with his
lunch menu
Image source: NASA
How does an astronaut eat in space?
An astronaut’s dinner tray has straps
which can be attached to a wall or an
astronaut’s lap – this stops the dinner
tray from floating away.
Crumbs and small particles can be a
hazard in space as they can damage
any space equipment, be inhaled by
astronauts or go in to their eyes.
Salt is dissolved in water and pepper
is infused in oil when it is used in
space.
Astronaut’s dinner tray
Image source: NASA
The eatwell plate
The eatwell plate
The eatwell plate shows us how to
get the right balance of different
foods.
This includes everything we should
eat during the day, including snacks.
The plate shows the types and
amounts of each food group we
should have.
Is the eatwell plate suitable for
everyone?
The eatwell plate is suitable for most
people over the age of 2 years.
People who have any special
dietary needs should consult a GP
or a registered dietitian, to check
whether the eatwell plate is suitable
for them.
Fruit and Vegetables
These should make up about one third of
the total food intake. Choose a wide
variety of fruit and vegetables.
Aim to eat at least 5 different portions
every day.
Do you know how much fruit counts as
one portion?
– Some examples are:
3 heaped tablespoons of vegetables;
1 apple, pear or banana;
2 plums or satsumas;
1 handful of grapes, cherries or any
berries;
1 heaped tablespoon of dried fruit.
– Fresh, frozen, juice (counts as a
maximum one portion per day), dried or
canned fruit and vegetables all count
towards your 5 A DAY.
Fruit and vegetables in space
How do
astronauts get
their 5 A DAY?
Fruits and vegetables are
preserved so they can be sent
into space. Some fresh fruit and
vegetables can be sent to the
ISS, but they don’t last for
months. A NASA study has found
that space food can provide the
recommended amounts of
nutrients – even after a year of
storage!
Bread, rice, potatoes, pasta and other starchy foods
This food group provides
carbohydrates, which is an
important source of energy.
Our body needs energy to be
active and to stay healthy.
Choose wholegrain varieties
where you can, as they make
you feel full for longer.
How much of this food group
should you eat?
– It should make up about one
third of your total food intake.
– Base your meals around this
food group.
Milk and dairy foods
Eat moderate amounts, around 2-3
servings per day, to get the amount
of calcium your body needs to
maintain strong bones. Such as:
– A 200ml glass of milk;
– A small (150g) pot of yogurt;
– A matchbox size (30g) serving of
cheese.
Can you name the nutrients present
in this food group?
– This food group provides a variety of
nutrients, including protein, calcium
and vitamin B12.
Milk and dairy foods in Space
Why do astronauts
need milk and dairy
foods in space?
Milk and dairy foods provide calcium, which is very
important for bone health in space. Astronauts in
space are in freefall, so the amount of weight their
bones must support is reduced to almost zero. As a
result bones become weaker (losing up to 2% per
month in space) so astronauts need enough calcium
to help prevent this.
Meat, fish, eggs, beans and other non-dairy products
Eat in moderate amounts, such as:
–
–
–
–
Small portion of meat;
1 portion of fish;
Eggs;
3 heaped tablespoons of beans or
pulses.
It is recommended that we eat 2
portions of fish each week (one of
which should be oily). This food
group provides the main source of
protein to our body.
Do you know the role of protein in
our body?
– Protein is required by our body for
growth, repair and energy.
Food and drinks high in fat and/or sugar
Eat in small amounts and
not too often.
This is the smallest food
group.
This food group includes,
cakes, biscuits, pies, hard
cheese, butter, ghee,
cream, sausages.
Large quantities of foods
that are high in fat and
sugar can be harmful to
health.
Importance of a healthy diet
Food and drinks give us
energy and nutrients.
We need energy for
activities, playing and
maintaining health.
Nutrients are required
every day by our body to
grow, stay active and be
healthy.
Hydration
Did you know?
About two thirds of our body is made of
water. Our body needs water to function
well. Short term dehydration can cause
headaches, constipation, irritability and
impaired mental performance. Long term
dehydration can cause urinary tract
infections.
The amount of water required to stay
hydrated increases with physical activity
and hot weather.
Sources include: water, juice, milk,
smoothies and low calorie soft drinks
(e.g. diet cola). Lots of foods have high
water content, so they can contribute to
total fluid intake, e.g. fruits, vegetables,
soups and yogurt.
Hydration in space
How much water do astronauts
need?
– Astronauts need the same amount of
water in space as they do on Earth,
which is 1.6 litres for a female and 2
litres for a male.
What happens to water on the ISS
after astronauts have drunk it?
– Water on the ISS is limited and is
therefore recycled. Water from the
air and urine is recycled using
purification machines and is turned
back into drinking water.
To watch CSA astronaut Chris
explain more about water
recycling, click here.
Image source: NASA
Activity!
Can you guess the amount of water we need every day?
1. Pour the amount of water that you normally drink in a glass.
2. Then, pour it in an empty jug.
3. Continue to add a glass of water each time, until you have reached the
amount you think you drink every day.
4. Then compare it with the recommended intake that is pre-measured in
a separate jug.
How did they compare?
Older children up to the age of 13 need around 1.5 – 2 litres (6-8 250300ml glasses) of fluid/day.
Adolescents aged 14 and older need the same amount of water as
adults. Women need 1.6 litres of fluid/day (about 8 200ml glasses) and
men need 2 litres of fluid/day for men (about 10 200ml glasses).
(European Food Safety Authority)
Diet through life
Do we need same foods
throughout life?
– No!
Nutritional needs change
throughout life.
Therefore, it is important to
consider different life stages,
such as:
infants;
children;
adolescents;
pregnant women;
adults;
older adults.
Diet through life
Infants: breast milk provides all the
energy and nutrients infants need until
4-6 months. After 4-6 months, weaning
takes place – foods are introduced and
breast milk intake is gradually reduced.
Childhood: Maintaining a healthy
weight is important for optimum growth
and development. Children become
more active and therefore have
increased energy requirements.
Adolescence: the demand for energy
and nutrients is high during this period of
rapid growth. Boys need more protein
and energy for growth than girls.
Diet through life
Adulthood: Nutritional requirements do not
change much between the age of 19-50 with
the exception of pregnancy and lactation. It is
important for adults to eat a healthy,
balanced diet, maintain a healthy weight for
their height and take part in 150 minutes of
exercise per week.
Pregnancy and lactation: Folate is very
important in the early stages of pregnancy for
rapid cell division and growth of the foetus.
Breastfeeding requires extra energy and
nutrients.
Older adults: It is important that older adults
have adequate vitamin D, a calcium rich diet
and take part in weight bearing activity to
prevent osteoporosis.
Tim Peake – Space health needs
Data
Age: 42 years
Gender: Male
Nutrition/Day
Energy: 2874kcal
Protein: 100g
Fat: 95g
Vitamin C: 90mg
Calcium: 1500mg
Iron: 10mg
Sodium: 1500mg
Food
Variety
5 A DAY
Healthy meals
to meet daily
nutrient
requirements
Hydration
2 litres of fluid/day
Activity
Two hours a day in
space
Note: Data is based on nutrition requirements for
long-duration missions.
Nutrition in space vs nutrition on Earth
Space nutrition/day*
Energy: 2874kcal
Protein: 100g
Fat: 95g
Vitamin C: 90mg
Calcium: 1500mg
Iron: 10mg
Sodium: 1500mg
Earth nutrition/day**
Energy: 2629kcal
Protein: 55g
Fat: 97g
Vitamin C: 40mg
Calcium: 700mg
Iron: 9mg
Sodium: 1600mg
Activity
What are the differences in Tim’s needs in
Space compared to on Earth? In small
groups, research reasons for these
differences.
Note: *Data is based on nutrition requirements for long-duration missions.
**Data is UK RNI, used for illustrative purposes.
Summary
A healthy diet consists of a variety of foods from different
food groups and drinks.
Different food groups are:
–
–
–
–
–
–
Bread, rice, potatoes, pasta and other starchy foods
Fruit and vegetables
Milk and dairy foods
Meat, fish, eggs, beans and other non-dairy sources of protein
Foods and drinks high in fat and/or sugar
It is important to have a balance from different food groups as we
need nutrients in different amounts.
In general, children need about 6-8 glasses (150-200ml
glass) of water to keep them hydrated.
This presentation has been developed in collaboration with the
British Nutrition Foundation.
For further information and resources, go to:
www.foodafactoflife.org.uk