Year 11: ObjectivesWhatUnderstand the principles of healthy eating

HowResearch into the Eatwell plate, 8 tips for healthy eating

WhyTo be able to apply them to your own learning and diet

Bronze

List the 5 sections of the eatwell plate, the 8 tips for healthy eating

Silver

Be able to explain the nutritional properties of foods from the eatwell plate and why the 8 tips for healthy eating are important

GoldExplain in detail the nutritional properties of foods from the Eatwell plate.Predict possible dietary disease if the Eatwell plate is not followed and the results of an unhealthy diet over time

Outcomes

A Balanced Diet

Definition• A balanced diet provides all the nutrients in

the appropriate proportions and quantities to meet the body’s needs.

• To follow a balanced diet we must make sure we eat a variety of foods. No single food can provide the full range of nutrients required.

The Eatwell Plate• Is the healthy eating model for the UK. • Made up of 5 different groups • Shows the balance and variety of foods we should

be eating• Makes healthy eating easier to understand2 key points:• People should eat the right amount of food for

how active they are = energy balance• Eating a range of food to make sure you get a

balanced diet

The Eat well plate

Limitations

• We don’t need to follow the plate for each meal – it needs to be followed over time.

• Not suitable for children under the age of two.• May not be suitable for those who are elderly

or ill.

8 tips for healthy eating

1. Base your meals on starchy foods2. Eat lots of fruit and vegetables3. Eat more oily fish4. Cut down on saturated fats and sugar5. Try to eat less salt – no more than 6g per day6. Get active and be a healthy weight7. Drink plenty of water – 2-3 litres per day8. Dont skip breakfast

Result of an unhealthy dietA diet which contains high levels of fat, sugar

and salt, and low amounts of NSP can lead to:

• Obesity• Strokes• High blood pressure• Coronary heart disease (CHD)• Cancers• Type 2 diabetes• Tooth decay

Functions of NutrientsCarbohydrate – Energy

Protein – Growth and repair, secondary source of energy

Fat – Warmth, Protection and insulation of the body, fat soluble vitamins A and D.

Vitamins – Vitamin A – helps you see in the dark

Vitamin B – Helps the release of energy, formation of red blood cells

Vitamin C – Healthy skin – Resists infection, absorption of iron

Vitamin D – Strong bones and the absorption of calcium

Minerals –

Iron – Helps with red blood cells, helps carry oxygen around the body

Calcium – Helps with strong bones and teeth

Water – For all body actions: digestion, . Removes waste products from the body

Fibre NSP (Non starch polysaccharide dietary fibre) - Not digested but needed to prevent constipation. Needed by digestive system. May help lower cholesterol level

Changing Food Trends• Eating patterns• Grazing• Dashboard dining• Desk breakfast - DeskfastWhy?.......• More disposable income• Working parents• More people living alone• More places to eat out• Limited skills on how to cook• Lack of time• More ready made meals• Changing of the working pattern• Wider choice – high fat & sugar

Energy requirements• Nutrient requirements vary according to:

– Age– Sex– Body size– Level of activity– Different life stages

• Women of childbearing age need more iron than men• Elderly people need less energy than a sportsman

• Therefore it is difficult to calculate specific nutrient requirements

Dietary reference values• Scientifically estimated nutritional requirements

for groups of people with similar characteristics (eg age).

• Reference nutrient intake (RNI) = the amount of nutrients needed for almost everyone in a particular group.

• Estimated average requirements (EAR) = the average need for a nutrient.

Food manufacturers use these figures on food packaging

Nutritional labelling• Labels on food can be confusing.• Traffic light labelling has been developed to

allow consumers to make healthier choices at a glance.

• It presents separate information on fat, saturated fat, sugars and salt.

• Colour coded to provided information on the level of nutrients in a portion of a product.

High, medium or low?

• Traffic lights are allocated according to criteria set by food standards agency.

• If you see a red light on the front of the pack – the food is high in something that we should be trying to cut down on. Eat only occasionally.

• If you see amber, you know the food is not high or low in the nutrient.

• Green means the food is low in that nutrient. The more green lights, the healthier the choice.

• Most ready made foods will have a mixture of red, amber and greens

• When choosing between similar products, try to go for more greens and ambers, and fewer reds, to make healthier choices.

Exam tip

• Be able to interpret and explain nutritional information on a food label

• Take a calculator into the exam• When designing products on the exam paper,

you might be asked to explain the nutritional content of the product and how it meets the dietary needs of the consumer.

Guideline daily amount (GDA)

• A guide to the amount of calories, sugar, fat, saturated fat and salt you should not exceed to have a healthy balanced diet.

• These can be found on the nutrition panel on the back of pack.