Making informed choices

3.2.3.1

Healthy Diet

low in fat, salt, sugar and high in fibre

Balanced diet

Contains all required nutrients in right amounts

Eatwell Guide

Guide which shows what proportions of your diet should come from what group

Current guide lines

Majority of meal starchy, lots of fruit and veg, one oily fish portion per week, less saturated fat, less sugar, less than 6g of salt per day, get active, be a healthy weight, drink lots, eat breakfast.

Smaller portions

Younger children and elderly

Disadvantage of Large portion sizes

Encourages overeating which can lead to weight gain.

Decrease portion size

Using smaller plates

Cost of food

In recent year food prices have increased and are a larger part of people’s budgets, students and elderly are most likely to have lower income.

Plan meals in advance

lowers food waste

How to get save money

plan meals in advance and use shopping list

Best time to shop

Evening, foods are reduced due to date marks

Young children meal size

Small and regular meals and snacks

Young children Vitamin D

Need whole milk due to vitamin D needed for calcium absorption

Should young children use Eatwell Guide

No, doesn’t apply to children under 2 but should start adapting before age 5.

School meal vs Packed lunch

School meals are more well balanced

School children

Growing fast and very active, some are less active than in the past. Fatty and sugary food consumption has increased.

School children and eatwell guide

Should use to follow a balanced diet for growth

Best drink for school children

Water as it has no sugar

Best snacks for school children

Fruits and starchy carbohydrates

Teenagers and eatwell guide

Should follow and not increase food consumption when having growth spurts

Calcium and Protein Teenagers

Boys need more for muscle growth due to bigger build and for high bone mass

Female vs Male Vit D

Both need high vitamin D to aid calcium absorption to help reach peak bone mass

Iron for teenagers

Females need more to cope with blood loss during menstruation

Fizzy drinks for teenagers?

Avoid as high sugar and no other nutrients

Adults and eatwell guide

Should follow to have well balanced diet

What is consumption based on

Physical activity level

Excess sugar

Tooth decay and excess energy intake

Poor diet

CHD, cancer, obesity

How many adults in UK are obese?

More than half

Calcium, Iron, Vitamin D, Vitamin C

Strong bones, healthy red blood cells

Elderly and eatwell

Follow it, well balanced with correct nutrients

Elderly consumption

Less as body is slower and less efficient

Osteoporosis

Weak bones in elderly. Need calcium and vitamin D. Exercise improves calcium from bones

Elderly digestive system

Fluids and fibre to prevent bowl cancer and constipation

Elderly low salt

Lowers blood pressure. Don’t eat ready meals, add less alt to meals

Reasons for vegetarianism

Don’t like idea, think meat is cruel, religious reasons, health reasons, economic reasons.

Three types of vegetarian

Vegans, lacto vegetarian, lacto

Lacto vegetarians

Eat dairy, don’t eat eggs, animal products or meat

Lacto ovo vegetarians

Eat dairy and eggs, don’t eat animal products or meat

Coeliac disease

Sensitivity to gluten, body attacks own healthy tissue

Results of coeliac disease

Can prevents food from being absorbed and destroys intestinal lining.

Coeliac balanced diet

Starchy carbohydrates from rice and gluten free products

Lactose intolerance

Body can’t digest sugar in milk, don’t produce enzyme (lactase) to break down lactose

Lactose intolerance balanced diet

Using milk and dairy substitutes

Benefits of high fibre diet

Fills you up, less likely to over eat and become overweight

Two types of fibre

Soluble and insoluble

Soluble fibre

Can be digested, prevents constipation and reduces cholesterol. (Oats, fruits and root vegetables)

Insoluble fibre

Cannot be digested, helps waste food be passed out of digestive system. (Wholemeal bread and cereals, nuts, seeds)

How to maintain healthy body weight

use eatwell guide, look at factors, use PAL

PAL

Physical Activity Level (score between 1.4 and 2.4)

What does PAL tell you

How active you are due to energy expenditure. If you are more active, you need to eat more food

Factors affecting energy needs

Age, activity, health and gender

Age

Energy needs increase as child ages and peaks in teenage years. Then reduces into adult hood and old age

Activity

Higher energy needs if you do more

Health

If you cannot move around as much energy needs will decrease. Sometimes illness can increase energy need due to needing to repair

Gender

Males need more energy than females as on average they are bigger and have higher muscle mass and bone density