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
The Eatwell Guide 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 The Eatwell Guide 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
• 30g 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. **Fruit juice and smoothies are a source of free sugars so
consumption should be limited to no more than a combined total of 150ml
per day.
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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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Potatoes, bread, rice, pasta and other starchy
carbohydrates
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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Dairy and alternatives
Try to have some milk and dairy food (or alternatives) – such as cheese
yoghurt and fromage frais. Go for lower fat and lower sugar products
where possible.
This group provides:
• protein
• calcium
• vitamin A.
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Why is calcium important in
our diets?
It is important for the formation and maintenance of
strong bones and teeth, as well as the functioning
of nerves and muscles. It is also involved in
blood clotting.
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Beans, pulses, fish, eggs, meat and other
proteins
Eat some beans, pulses, fish, meat
and other proteins each day, e.g. tofu
and mycoprotein (include two portions
of fish every week, one of which
should be oily).
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 to
no more than 70g per day.
The term processed meat
includes sausages, bacon,
cured meats and reformed meat
products.
Answer: True
Most people in the UK are already consuming less.
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Oils and spreads
Although some fat in the diet is essential,
generally we are eating too much
saturated fat and need to reduce our
consumption.
Unsaturated fats are healthier fats that are
usually from plant sources and in liquid
form as oil, e.g. olive oil, rapeseed oil and
vegetable oil.
Swap to unsaturated fats and lower fat
spreads.
Remember that all types of fat are high in
energy and should be limited in the diet.
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Suggest three ways you could
reduce the saturated fat content
when frying foods?
1.
2.
3.
Use olive or vegetable oil instead of butter.
Use a measuring spoon for oil rather than
pouring it straight from the bottle.
Use a spray oil.
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Foods high in fat, salt and sugars
This includes products such as
chocolate, cakes, biscuits, full- sugar
soft drinks, butter and ice-cream.
These foods are not needed in the
diet and if included, should only be
done infrequently and in small
amounts.
Check food labels and avoid foods
which are high in fat, salt and sugar.
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Fluid
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, lower fat milk and sugar-free drinks
including tea and coffee all count.
Fruit juice and smoothies also count but they
are a source of free sugars so consumption
should be limited to no more than a combined
total of 150ml per day.
Alcoholic drinks do not count towards your
fluid intake.
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Which of the following would be not count
towards fluid intake?
• A)
Tap water
• B)
Coffee
• C)
Diet 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
• Choose a variety of different foods from each food group to help get
the wide range of nutrients the body needs to stay healthy.
• 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 potatoes, bread, rice, pasta and
other starchy carbohydrates food group.
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For further information and
support, go to:
www.meatandeducation.com
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