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© ORCA Education Limited 2005
A Balanced Diet
A Balanced Diet
NewWords
© ORCA Education Limited (2005)and suppliers, all rights reserved
What is a Balanced Diet? A balanced diet provides the correct
amount of nutrients that a person needs. We do not all need the same amount.
Do the people in your family have different dietary needs? *Do the people in your family
have different dietary needs? *
The amount of nutrients we need depend on our:
age sex health occupation and levels of activity.
© ORCA Education Limited (2005)and suppliers, all rights reserved
Nutrients in Food To follow a balanced diet you
need to know what nutrients are found in each food item.
Nutrition tables, computer nutritional analysis programs and food labels can help.
Would eating this salad give you a balanced meal?
This salad has only 8kcal of energy.
This salad has only 8kcal of energy.
It has only traces of fat, carbohydrate and protein.It has only traces of fat,
carbohydrate and protein.
It would have only 0.3g of fibre.
It would have only 0.3g of fibre.
It does have minerals inc. calcium, magnesium and potassium.
It does have minerals inc. calcium, magnesium and potassium.
It has trace elements like zinc, copper, iron and selenium.
It has trace elements like zinc, copper, iron and selenium.
What else could you add to make this a balanced
meal? *
What else could you add to make this a balanced
meal? *
© ORCA Education Limited (2005)and suppliers, all rights reserved
Roast beef per portion
Roast beef per portion
Nutrients in Food You now have more elements
for a balanced diet in this meal including:
Edam Cheese per portion
Edam Cheese per portion
Wholemeal rollWholemeal roll
56g of protein, 16g of fat and 340
kcal of energy.
56g of protein, 16g of fat and 340
kcal of energy.
11g of protein, 10g of fat and 136 kcal of energy. *
11g of protein, 10g of fat and 136 kcal of energy. *
6g of protein, 2g of fat, 133 kcal
of energy 24g of carbohydrate
and 2g of fibre.
6g of protein, 2g of fat, 133 kcal
of energy 24g of carbohydrate
and 2g of fibre.
© ORCA Education Limited (2005)and suppliers, all rights reserved
Dietary Reference Values Dietary reference values are a
guide to what energy and nutrients a person needs.
DRV’s include figures for people with:
low needs (LRNI) average requirements (EAR) and what is enough for 97% of
the population (RNI).
So what are the daily dietary needs of these students?
So what are the daily dietary needs of these students?
2500 kcal of energy
2500 kcal of energy
2000 kcal of energy
2000 kcal of energy
56g of protein56g of protein
46g of protein46g of protein
300g of carbohydrate
300g of carbohydrate
225g of carbohydrate
225g of carbohydrate
18g of fibre18g of fibre
Fat <35% of food energyFat <35% of food energy
Sugar <11% of food energySugar <11% of food energy
Saturates <11% of food energy *Saturates <11% of food energy *
© ORCA Education Limited (2005)and suppliers, all rights reserved
The Balance of Good Health The pyramid shows how a
balanced diet should be made up.
This is based on The National Food Guide 1994 to help people follow a good overall diet.
Each section shows how much of each type of food we should have.
Notice the sugars and fats at the top are a small portion.
The grains are by far the largest group. *
© ORCA Education Limited (2005)and suppliers, all rights reserved
Adapting Food Current dietary guidelines tell us
to:
Use low fat cheese like edam
Use low fat cheese like edam
Cook the chips in olive oil
Cook the chips in olive oil
Put the burger in a wholemeal bun
Put the burger in a wholemeal bun Make the shake
from low fat milk *Make the shake
from low fat milk *
Drink water or fruit juice
Drink water or fruit juice
Add extra vegetables or salad
Add extra vegetables or salad
Don’t add saltDon’t add salt
eat more carbohydrates eat more fibre eat more fruit and vegetables eat less fat, salt and non-milk
extrinsic sugars. How could you adapt
this burger meal to make it more healthy?
© ORCA Education Limited (2005)and suppliers, all rights reserved
These combined with fresh food like vegetables make interesting
nutritious meals. *
These combined with fresh food like vegetables make interesting
nutritious meals. *
Using Convenience Food Today’s lifestyle means that you will
probably use convenience foods. You might have: ready-prepared meals canned foods bottled and canned sauces dehydrated foods like pasta dried food mixes like herbs cartons of drink frozen and cook-chill foods.
© ORCA Education Limited (2005)and suppliers, all rights reserved
Multicultural Food Meal planning will depend on
religious beliefs. Many religions have forbidden
foods. Other foods used in different
parts of the world have also filtered into the eating habits of the UK general population.
One example of this is the Mediterranean diet.
What foods from different cultures do you eat? *
What foods from different cultures do you eat? *
© ORCA Education Limited (2005)and suppliers, all rights reserved
The Mediterranean Diet The Mediterranean region
includes southern Europe, parts of the Middle East and North Africa.
Many people believe that the Mediterranean diet is a very healthy one.
Olive oil is at the heart of this belief as it contains a high proportion of mono-unsaturated fat.
What are some other Mediterranean food
ingredients?
What are some other Mediterranean food
ingredients?
Quality staples like bread couscous and rice.
Plenty of fresh fruit and vegetables.
Chick peas ground into humus flour in N Africa.
Recipes using oily fish like tuna and sardines.
Use of nuts and herbs for flavour and texture.
Beans and pulses in rich soups. *
© ORCA Education Limited (2005)and suppliers, all rights reserved
Breakfast
Why do some schools now provide breakfast? *
Why do some schools now provide breakfast? *
Breakfast is a very important meal although it is sometimes missed.
Breakfast should supply 25% of our daily intake of energy.
A bowl of cereals will supply carbohydrates, vitamins, minerals (calcium and iron) and NSP.
Those who do not have breakfast have low blood sugar and insulin levels linked to under achievement at school or work.
They are also more likely to snack on foods high in sugars or fats mid morning.
© ORCA Education Limited (2005)and suppliers, all rights reserved
School Dinners Jamie Oliver’s school dinners campaign has
highlighted the need for better food in school. The government has taken up the cause. Ruth Kelly (Minister for Education) announced
in September 2005 that there would be new nutritional standards for school dinners;“I will ban low quality reprocessed
bangers and burgers high in fat, salt and sugar being served in schools
from September 2006”
What alternative snacks would you have in a vending
machine? *
What alternative snacks would you have in a vending
machine? *
“No school will be able to have vending machines selling
crisps, chocolate and sugary fizzy drinks”
© ORCA Education Limited (2005)and suppliers, all rights reserved
VocabularySome words or terms to learn
Nutrients Nutrition tables Balanced meal Dietary reference values Saturates Non-milk extrinsic sugars Convenience foods Reprocessed meats
© ORCA Education Limited (2005)and suppliers, all rights reserved
The Task You can enter here a task for your students.
© ORCA Education Limited (2005)and suppliers, all rights reserved
End
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