Year 11: Objectives What Understand the principles of healthy eating How Research into the Eatwell plate, 8 tips for healthy eating Why To be able to apply them to your own learning and diet Bronze List the 5 sections of the eatwell plate, the 8 tips for healthy eating Bronze List the 5 sections of the eatwell plate, the 8 tips for healthy eating Silver Be able to explain the nutritional properties of foods from the eatwell plate and why the 8 tips for healthy eating are important Silver Be able to explain the nutritional properties of foods from the eatwell plate and why the 8 tips for healthy eating are important 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 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 Outcomes

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.Base your meals on starchy foods 2.Eat lots of fruit and vegetables 3.Eat more oily fish 4.Cut down on saturated fats and sugar 5.Try to eat less salt – no more than 6g per day 6.Get active and be a healthy weight 7.Drink plenty of water – 2-3 litres per day 8.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 b ones and the absorption of calci um

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 t o 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.