Unit 3: Healthy Eating

Presenter: Stephen Tabb

Session outline

• What is healthy eating?

• The benefits of healthy eating

• The Food Pyramid

What is healthy eating?

• Eat a wide variety of foods, choosing from each shelf of the Food Pyramid

• Keep within recommended portion sizes• Eat less fat, especially saturated fats• Eat more bread, cereals, potatoes, pasta,

rice• Eat more vegetables and fruit• Choose sugary foods and drinks less often • Eat less salt • If you drink alcohol, keep within

recommended limits.

Benefits of healthy eating

• Improved overall health• Improved immune system• Weight loss/weight maintenance• Reduced cholesterol• Reduced blood pressure• Reduced blood sugar• Reduced risk of conditions such as

heart disease,cancer and diabetes.

Activity Part 1

(A)1. What did you eat yesterday?

2. Rate out of 10 how healthy you think it was overall?

(B) 1.Complete colums 3 & 4 after the class.

Breads, Cereals, Potatoes, Pasta Rice

Recommendation: • Choose any 6 servings (up to 12 if very

active) each day.

Key points:• Main energy source• Low in fat • B vitamins and minerals• Choose high fibre varieties frequently• Should form the basis of each meal

Breads, Cereals, Potatoes, Pasta Rice

One serving is:• 1 slice of bread• 1 bowl of breakfast cereal • 1 medium potato, boiled / baked• 2 tablespoons cooked rice or pasta

Fruit and Vegetables

Recommendation:• Choose any 5 servings each day.

Key points:• Fibre, vitamins and minerals.• Frozen vegetables are just as good as

fresh.• Overcooking destroys vitamins.

Fruit and Vegetables

One serving is:• ½ glass fruit juice (1 serving/day only)• 2 tablespoons cooked vegetables or

salad• Small bowl of home-made vegetable

soup• 1 medium fruit• 2 tablespoons cooked fruit

Fibre• Two types: soluble and insoluble.

• Soluble fibre can help to lower cholesterol.

• Examples: fruit and vegetables, peas, beans, lentils, oats and barley.

• Insoluble fibre aids digestion.• Examples: outer skins of fruit and

vegetables, wholegrain breads and cereals.

Milk, Cheese and Yoghurt

Recommendation:• Choose any 3 servings each day.• Teenagers, pregnant or breastfeeding

mothers need 5 servings each day.

Key points:• Protein• Minerals especially calcium• Choose low fat varieties if overweight or

high cholesterol

Milk, Cheese and Yoghurt

One serving is:• 1/3 pint of milk • 1 carton of yoghurt • 1oz / 30g cheese

Meat, Fish and Alternatives

Recommendation:• Choose any 2 servings each day.• Pregnant women need 3 servings each

day.

Key points:• Protein & minerals especially iron• Lean cuts of meat and skin from chicken• Limit fat during cooking• Eat oily fish

Meat, Fish and Alternatives

One serving is:• 2oz cooked lean meat or poultry• 3oz cooked fish • 2 eggs • 2oz cheddar cheese

Others (sparingly)

• Fats & oils: 1oz low fat spread / low fat butter max

½ oz margarine / butter maxUse all oils sparingly.Limit fried foods to 1-2 per week.

• Confectionery and high fat snack foods - small amounts not too frequently

• Sugar - avoid excessive intake

Summary

1. Healthy Eating

2. Health Benifts associated with Healthy Eating

3. Balanced and varied diet in association with the Food

Pyramid

Questions?

Physical Exercise

• Introduction to Physical Exercise

• Warm Up

• Main Phase

• Core Exercise

• Cool Down