Nutrition A balanced diet • Healthy eating increases energy, improves the way your body functions, strengthens your immune system and prevents weight gain. • Meets your nutritional need. A varied, balanced diet provides the nutrients you need to avoid nutritional deficiencies. • Prevent and treat certain diseases. Healthful eating can prevent the risk of developing certain diseases such as diabetes, cancer and heart disease. It is also helpful in treating diabetes and high blood pressure. • Following a special diet can reduce symptoms, and may help you better manage an illness or condition. • Feel energetic and manage your weight. A healthy diet will assist you to feel higher, provide you with more energy, and help you fight stress. • Food is the mainstay of many social and cultural events. Apart from nutrition properties, it helps facilitate connections between individuals. Now watch: You are what you eat https://www.youtube.com/watch?v=8_Q60YN4fNk What do you eat and drink in a typical day? List as many things as you can think of and label whether they are: • • • • Fats Carbohydrates Fibre Protein Do you think you have a balanced diet? Analyse your results from you daily food choices Extension task: Watch this clip for more information on ‘How the food we eat affects you’ https://www.youtube. com/watch?v=1sISgu PDlhY •Are you interested in what Joe Wicks eats? •https://www.getthegloss.com/gall ery/my-week-in-food-joe-wicks Understanding Nutrition Labels Life Skills 01.03.21 GDA-Guidline Daily Amount Whats a GDA Label? It allows you to check the presence of these specific nutrients in a product and helps you to make an informed food choice. The system informs you at a glance on the amount of calories a single serving holds, as well as the sugar-, fat-, saturated fat and sodium (or salt)content. https://www.igd.com/articles/article-viewer/t/front-of-packlabelling-around-the-world/i/23126 The ‘Traffic Light’ System Many food manufacturers and supermarkets also include simplified nutritional details on the front of their packaging, along with what is known as the ‘traffic light’ system. Introduced by the Food Standards Agency in 2005, this is used to signify when a food is high (red), medium (yellow) or low (green) in any particular category. Still confused? Watch this YouTube clip: What can you remember? Write down 10 facts about you guided daily allowance Discuss your ideas in class Now test yourself! http://www.foodlabel.org.uk/label/quiz.aspx?morequiz=10,8,18 Add your results to your written work Make sure to title your work and always add your name Planning a Balanced Meal Food groups in your diet The Eatwell Guide shows that to have a healthy, balanced diet, people should try to: • Eat at least 5 portions of a variety of fruit and vegetables every day • Base meals on higher fibre starchy foods like potatoes, bread, rice or pasta • Have some dairy or dairy alternatives (such as soya drinks) • Eat some beans, pulses, fish, eggs, meat and other protein • Choose unsaturated oils and spreads, and eat them in small amounts • drink plenty of fluids (at least 6 to 8 glasses a day) • Try to choose a variety of different foods from the 5 main foodgroups to get a wide range of nutrients. Fruit and vegetables: are you getting your 5 A Day? Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day. It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced. There's evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers. 1 portion is: • 80g of fresh, canned • 30g of dried fruit – • 150ml glass of fruit portion a day as these or frozen fruit and vegetables which should be kept to mealtimes juice or smoothie – but do not have more than 1 drinks are sugary and can damage teeth Just 1 apple, banana, pear or similar-sized fruit is 1 portion each. A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion. You could also swap your mid-morning biscuit for a banana and add a side salad to your lunch. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. •Starchy foods in your diet •Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods. •Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread. •They contain more fibre, and usually more vitamins and minerals, than white varieties. •Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too. •Find out more about starchy foods List what you would eat on a typical day Remember drinks and snacks as well List all types of food you like within each food group Breakfast: Pain au Chocolate 2 cups of tea Coffee Bottle of water Lunch: Tandoori chicken, brown rice, some veg, orange Dinner: pizza with salami and chorizo, lemondade What food do you like to eat? • List all the types of food that you like, put them into the food groups Carbohydrates, Fats, Proteins and Fiber • List meals you would like to make • Research recipes using the list of chosen food you like? • - print off and put in folder
