Topic 1: The relationship between diet and health Section A: Nutrition Topic 1: The relationship between diet and health

Relationship between diet and health Learning objectives By the end of this topic you should have developed a knowledge and understanding of: What a balanced diet is and how to provide the correct combination of food and nutrients for good health The government's guidelines for a healthy diet. OCR GCSE Food Preparation and Nutrition

A balanced diet All living things need food in order to survive. We need to eat food in the correct balance for: Providing the energy we need to survive, to keep us healthy and to help fight disease Growth and repair of body tissue All bodily functions, which depend on the energy and trace elements found in the food we eat Stopping us feeling hungry Health and wellbeing, as we find eating a pleasurable and enjoyable experience. OCR GCSE Food Preparation and Nutrition

What is a balanced diet? A healthy balanced diet provides the correct combination of food and nutrients for growth and maintaining good health. There is not one single food that will provide the body with all the nutrients it needs. To have a balanced diet you need to eat a mixture of foods from each of the main food groups and the correct amount of energy to carry out daily activities. OCR GCSE Food Preparation and Nutrition

The Eatwell Guide The Eatwell Guide is based on the five food groups and supports previous advice to: Reduce fat, salt, sugar, alcohol Increase fibre. There are no good or bad foods and all foods can be included in a healthy diet as long as the overall balance of foods is right. All foods supply energy and nutrients – it is achieving the correct intake of those nutrients that is important for health. OCR GCSE Food Preparation and Nutrition

Potatoes, bread, rice, pasta or other starchy carbohydrates Starchy foods should be included at every meal. This is the bulk of your diet. Good sources include: All types of bread, bagels Rice Potatoes Breakfast cereals, oats Pasta, noodles Maize, cornmeal, polenta Millet, spelt Couscous, bulgur wheat, pearl barley Yams and plantains. OCR GCSE Food Preparation and Nutrition

Fruits and vegetables We should eat at least five portions of fruit and vegetables a day. Fruits and vegetables do not have to be fresh or raw – they all count, except for potatoes. Canned, dried, frozen, juices, soups and stews are all good and count towards your ‘5 a day’. Fruit juice and dried fruit can count as only one portion. OCR GCSE Food Preparation and Nutrition

Dairy and dairy alternatives Have milk and dairy food (or dairy alternatives) each day. These are good sources of protein, vitamins and calcium. Choose lower-fat options. Go for lower fat and lower sugar products where possible. When using dairy alternatives choose unsweetened, calcium-fortified versions. OCR GCSE Food Preparation and Nutrition

Oils and spreads Most people are eating too much saturated fat Unsaturated fats are healthier fats e.g vegetable oil, rapeseed oil and olive oil. Using unsaturated fats will help to reduce cholesterol in the blood, All types of fat are high in energy and should be limited in the diet.

Food/drink high in fat and/or sugar These foods are not needed in the diet and should only be eaten in small amounts infrequently. Food and drinks high in fat and sugar contain lots of energy. Check the label carefully and avoid foods which are high in fat, salt and sugar. Choose lower-fat or lower-sugar alternatives wherever possible. Use spreads and oils sparingly and opt for vegetable fats and oils. Try not to add any fat to foods when cooking and serving. OCR GCSE Food Preparation and Nutrition

Sugars Many foods that contain sugar include free sugars, which can be high in energy but contain very few other nutrients. These are called free sugars. Sugars found naturally in honey, syrups and fruit juice are also known as free sugars. Sugars found naturally in foods are not counted, for example in fresh, dried or frozen fruits and vegetables in milk, cheese and natural yogurt. It is sometimes difficult to spot the difference between free sugar and a not-free sugar. OCR GCSE Food Preparation and Nutrition

Free and not-free sugars Can you spot the free sugars and not-free sugars in the ingredients list below? Dried Fruit & Nuts (Raisins (28%), Roasted Chopped Hazelnuts (10%), British Wholegrain Oat Flakes (24%), Glucose Syrup, Wholegrain Oat Flour, Sugar, Honey, Vegetable Oils (Rapeseed Oil, Palm Oil), Rice Flour OCR GCSE Food Preparation and Nutrition

Key words Balanced diet: a diet that provides adequate amounts of nutrients and energy. Dietary guidelines: advice from the government on recommended food intake needed to meet dietary goals. Eatwell Guide: a healthy eating model, to encourage people to eat the correct proportions of food to achieve a balanced diet. Free sugars: added to foods and drinks by manufacturers, cooks or consumers and found naturally in honey, syrups and fruit juice. OCR GCSE Food Preparation and Nutrition