Healthy Eating and Target
Groups
Learning objectives:To find out what we should eat and why?
To present the information in a
memorable way
Protein
Function
 Growth of body cells, maintenance and
repair
 Source of energy
Examples
 Meat, fish, eggs, cheese, milk, yoghurt,
lentils, quorn, tofu, TVP.
Fats
Function
 Concentrated form of energy
 Protects the vital organs
 Assists absorption of fat soluble vitamins
 Acts as insulation layer under the skin
Examples
 Butter, lard, margarine, oils, cream, oily fish,
milk and meat
Carbohydrates
Function
 Energy
 Breaks down to produce glucose
 Excess stored as body fat
Examples
 Starch- flour, rice, bread, pastry, pasta,
potatoes
 Sugar- sugar, honey, soft drinks, cakes and
chocolate
Vitamin A
Function
 Increases the ability to see in dim light
 Maintenance of healthy skin
 Growth of bones and teeth
Examples
 Liver, oily fish, eggs, milk, cheese,
margarine, butter, tomatoes, apricots,
and carrots
Vitamin B’s
Vitamin B6, Vitamin B12, Niacin (Vitamin B3), Riboflavin (Vitamin B2), Thiamin
(Vitamin B1), Folic acid
Functions
 It helps maintain a good working order of your nervous
system.
 Releasing energy from protein and carbohydrates.
 Carries oxygen around the body
 Processes folic acid
 Keeps skin and eyes healthy
Examples - Found in
 Healthy balanced diet, meat, fish, flour, milk, cheese, eggs,
yeast extract, some fortified breakfast cereals, rice, flour,
vegetables and dried fruit.
Vitamin C
Function
 Gives resistance to infection
 Binds body cells together as connective tissue
 Aids the absorption of iron
 Maintenance of skin
Examples
 Blackcurrants, peppers, broccoli, cabbage,
strawberries, tomatoes, new potatoes,
Vitamin D
Function
 Formation of bones and teeth
 Assists the absorption of calcium
Examples
 Oily fish, margarine, egg yolk, liver, cod
liver oil
Iron
Functions
 Formation of red blood cells
 Transports the oxygen around the body
for the production of energy
Examples
 Liver, kidney, corned beef, cocoa, egg
yolk, curry powder, wholemeal
bread,green leafy vegetables, hard
water
Calcium
Function
 Develops and maintains bones teeth and
nails
 Clotting of the blood
 Functions of muscles and nerves
Examples
 Cheese, white bread, milk, canned fish,
eggs and nuts
Healthy Eating
 Learning objectives
 To reflect upon nutrition
 To discuss healthy eating
 A balanced diet with
plenty of nutrients
 Low in sugar foods
 Low in salt
 Low in fat
 High in fibre – fruit,
vegetables and wholewheat
cereals
Healthy Eating
Why Low Fat?
 Fats Most people know that we should be cutting down on
fat. But did you know it's even more important to try to
replace the saturated fat we eat with unsaturated fat?
 We need some fat to keep us healthy. Fats are a source of
energy, they help us to absorb some vitamins and contain
important things called essential fatty acids. But lots of
people eat more fat than they need or is good for them
Good fats
Bad fats
Polyunsaturates, and to a lesser
extent, monounsaturates, have been
shown to lower blood cholesterol
levels and therefore help in
reducing the risk of heart disease.
Saturated fats are those which
are directly produced from
animals and people who eat a ot
of them are likely to develop
heart disease and high
cholesterol
Found in rapeseed oil, sunflower oil,
soya oil and vegetable oil.
Found in meat, butter, lard,
cream, cheese
Why low sugar?
 We all know we should eat less sugar, it
provides calories for energy, but it has few
other nutrients, so we should try to eat these
types of foods only occasionally.
 Sugary foods and drinks can cause tooth decay,
particularly if you have them between meals.
Sugar is converted to acid in mouth which in
turn acts on the enamel of the teeth.
 This includes fruit juice, honey, cakes, biscuits
and sweets.
 The sugars found naturally in whole fruit are
less likely to cause tooth decay.
Why low salt?
 Most people in the UK eat too
much salt. This can raise blood
pressure, which increases your
risk of heart disease and stroke.
Adults should eat no more than
6g salt a day.
 Many food have hidden salt such
as some breakfast cereals,
soups, sauces, ready meals and
biscuits,
Why high fibre?
 We often lack sufficient fibre
in out diet and we should try to
increase this otherwise we may
suffer from a variety of
diseases such as: Bowel/breast cancer
 Digestive problems
 Diabetes
 Heart disease
 Constipation
 Obesity
Fibre is found in wholemeal flour,
fruit and vegetables
Design Task
Adapt the recipe for a Lasagne, taking into account the healthy
eating guidelines! Produce a labelled diagram showing the ingredients
and amounts.
Adapted Recipe Healthy Option
Recipe
 500 gm minced beef
 1 onion
 1 beef stock cube
 1 can tomatoes
 1tblsp tomato puree
 200g lasagne pasta
 300ml milk
 25g butter
 1 tblsp flour
 50g grated cheese
