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Getting the balance right

meatandeducation.com 2014

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.


Introduction

Getting the Balance Right 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.


Q1. Who is Getting the Balance Right suitable for?

• 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

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.


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• 1 heaped tablespoon 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.


Which of the following would be not considered a portion of fruit and vegetables?

• A)

• B)

• C)

• D)


An apple

A strawberry

A bowl of salad

A tomato

Answer: b) a strawberry

Bread, other cereals and potatoes

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.


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.


Milk and dairy foods

A moderate amount of these foods are needed in the diet.

This group provides:• protein• calcium• vitamin A.


Which food does not belong in the Milk and dairy food group?

• A)

• B)

• C)

• D)


Eggs

Butter

Cream

Yogurt

Answer: a) eggs

Meat, fish and alternatives

A moderate amount of these foods

are needed in the diet.

This group provides:• protein• vitamins, e.g. A, B, D• minerals, e.g. iron.


True or false?

People who consume over 90g of cooked red and processed meat each day are recommended to cut down.


Answer: True Most people in the UK are already consuming less.

Food containing fat, food and drinks containing fat and/or sugar

Foods from this group are not a necessary requirement for a healthy

diet, but can be enjoyed occasionally. These foods should be eaten in small amounts.

This group provides:• fat• carbohydrate (sugars).


Which food belongs in the food and drink high in fat and/or sugar group?


b) Oily fish

c) Yogurt

d) Smoothie

a) Cake

Answer: a) cake

Salt

Salt does not appear on the balanced plate model. A high intake of salt can lead to high blood pressure.

It is estimated that 75% of the salt we eat comes from the food we buy, such as bread and cereal products, meat products and some ready meals. It is important to check the labels when buying foods.

Salt intake can be further reduced by not adding salt to food during cooking or at the table.

Adding lemon juice or herbs and spices can reduce the need for salt in food.


Fluid

The balanced plate model shows some fluids such as milk and fruit juice in food groups.

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, tea and coffee are not shown, but can form a large part of the body’s fluid intake.

All food and drinks count towards fluid intake,

except alcoholic drinks.


Which of the following would be not count towards fluid intake?

• A)

• B)

• C)

• D)


Tap water

Coffee

Carbonated soft drink

Wine

Answer: d) wine

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Delete the word be

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.


Composite food

Suggest which food groups should be added to each recipe to make a balanced meal?

Which food group is missing from each recipe?

Lamb hot pot

Teriyaki beef kebabs

Pork tart


Summary

• A healthy varied diet can be achieved by following the balance shown by the 5 food groups.

• 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 bread, other cereals and potatoes food group.


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www.meatandeducation.com
