View
302
Download
0
Category
Preview:
DESCRIPTION
Activ8 Eatwell Presentation to Community Coaches by Ruth Balmer from Food Standards Agency, NI
Citation preview
Essential Nutrients
Carbohydrates
• Provide us with energy
• Sources:– Starchy foods– Sugary foods
Proteins
• Provide us with amino acids (the body’s building blocks)
• Used for growth and repair
• Sources:– Meat, poultry, fish, eggs, milk, nuts, pulses (peas, beans & lentils) and soya products
Fats
• Provide us with essential fatty acids• Provide us with fat soluble vitamins A,D,E & K• Very rich source of energy but we need to cut
down on our total fat intake• Different types
– Saturated– Monounsaturated– Polyunsaturated
Saturated Fats
Meat pies
Sausages
Meat with visible white fat
Hard cheese
Butter,cream & lard
Cakes & biscuits
Try to cut down on saturated fats
Polyunsaturated Fats
Sunflower oil Fish
Corn oil
Margarine made from sunflower or corn oils
Monounsaturated fats
Olive oil
Rapeseed oil
Ground nut oil
All TYPES of Fats & Oils are equal in
ENERGY
Vitamins
• Important for our immune systems (fight infections)• Necessary to make enzymes & hormones• Prevent damage to our bodies (antioxidants)
• Water Soluble– B group of vitamins
• folate / folic acid is a type of B vitamin which reduces the risk of neural tube defects when taken early in pregnancy
– Vitamin C
• Fat Soluble– Vitamins A, D, E & K
Minerals
• Involved in many of our body’s functions & structures• Protect & boost our immune systems
• Calcium, magnesium, phosphorus, potassium, iron, zinc
• Requirements:– Need more of certain minerals at certain
times in our lives
Vitamins & Minerals• Calcium
– bone & teeth formation• dietary sources - milk & dairy products, bread, green veg, dried
fruit, nuts, seeds, soft bones in tinned fish,
• Vitamin D– promotes calcium absorption from food– essential for bones and teeth
Sources: • action of sunlight on skin• dietary sources - eggs, fortified margarines & breakfast cereals, oily fish
Vitamins & Minerals
Vitamin C
– structure of skin, bones, muscle, blood vessels & cartilage
– wound healing– iron absorption– immune function
• fruit – esp citrus, kiwi, fruit juice, tomatoes,
• vegetables • potatoes
Iron
– blood cell formation– prevent anaemia
• meat & meat products, fish, eggs, cereals, green veg, pulses, dried fruit
Fluid
• Aim to drink 6 – 8 glasses (1.2 litres) water or other fluids every day
• Water, tea, coffee & fruit juices all count• For good dental health avoid all fizzy drinks
• The best drink to take, especially between meals, is water
Salt
• Too much salt can cause high blood pressure• Adults should limit salt to 6g per day
(1 level teaspoon)• 75% of our salt intake comes from processed
foods• A lot of foods high in salt do not taste salty• Chemical name for salt is sodium chloride
S spices, flavour foods with herbs & spices
A avoid, avoid adding salt in cooking or at table
L labels, check food labels
T tins, cut down on tinned, processed foods &
ready meals
The eatwell plate shows the recommended balance of foods in the diet
The eatwell plate
“Eat Well” Game
The eatwell plate is based on 5 food groups
Fruit and vegetables
Bread, rice, potatoes, pasta and other starchy
foods
Meat, fish, eggs, beans and other non-dairy sources of protein
Milk and dairy foods
Foods and drinks high in fat and/or sugar
Fruit and VegetablesWhat foods are in this group?
We should all aim to eat at least 5 portions everyday Do you?
What’s a portion?- 1 apple, banana, pear,
orange- 2 kiwi, 2 plums, 2
satsumas- 3 heaped tbsp veg- a dessert bowl salad- a glass (150ml) fruit
juice
Bread, rice, potatoes, pasta
We need to eat lots from this group
Try to eat food from this group at every meal time
Starchy food is not fattening – watch the fats you add
Try to choose wholegrain varieties when you can
Milk and dairy foods
This group is a good source of calcium
Try to choose low fat foods from this group
Meat, fish, eggs, beans
As well as being great sources of protein these types of food are rich in vitamins and minerals
Some types of meat are high in fat. Choose lean cuts of meat, cut fat off meat and skin off chicken. Try grilling instead of frying.
Aim for at least two portions of fish a week, including a portion of oily fish
We only need to eat small amounts from this group
Instead of sugary, fizzy drinks and juice drinks, go for water or unsweetened fruit juice
When you’re cooking, use just a small amount of unsaturated oil such as sunflower, rapeseed or olive
Foods and drinks high in fat and/or sugar
Meals and Dishes
Much of the food eaten is in the form of dishes, combining many different food groups.
Shepherd's pie Fruit and vegetables
Bread, rice, potatoes and pasta
Milk and dairy foods
Meat, fish, eggs, beans
Foods and drinks high in fat and/or sugar
Peas and carrots
Mashed potatoes
Sprinkle of cheese on top
Minced beef
Oil for frying the meat
Obesity Facts• 22% of children in NI are obese or overweight
• 5.2% of children starting primary school are obese or overweight
• 11% of children starting post-primary school are obese or overweight
Energy Equation
Energy Intake < Energy Output
Energy Intake = Energy Output
Energy Intake > Energy Output
Key Messages of Activ8 Eatwell
Be physically active at least 60 minutes every day
Drink lots of waterEat a healthy breakfastEat lots of fruit and vegetablesMake healthy food choicesBe part of a team
Recommended