Year 11: Objectives
What
How
Understand the
principles of
healthy eating
Research into the
Eatwell plate, 8 tips
for healthy eating
Outcomes
Silver
Bronze
List the 5
sections of the
eatwell plate,
the 8 tips for
healthy eating
Be able to explain
the nutritional
properties of foods
from the eatwell
plate and why the 8
tips for healthy
eating are important
Why
To be able to apply
them to your own
learning and diet
Gold
Explain 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
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 understand
2 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.
2.
3.
4.
5.
6.
7.
8.
Base your meals on starchy foods
Eat lots of fruit and vegetables
Eat more oily fish
Cut down on saturated fats and sugar
Try to eat less salt – no more than 6g per day
Get active and be a healthy weight
Drink plenty of water – 2-3 litres per day
Dont skip breakfast
Result of an unhealthy diet
A 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 Nutrients
Carbohydrate – 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 - Deskfast
Why?.......
• 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.