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Learning objectives To understand why healthy eating and being active is important. To recall the 8 tips for healthy eating. To know how to implement the 8 tips for healthy eating. meatandeducation.com 2012

There are a wide variety of reasons why healthy eating and being active are important. It promotes good: development for growing bodies oral health bone development mental health. It can also help to prevent diseases such as overweight and obesity, reduce cardiovascular risk factors and prevent iron deficiency anaemia Why is it important to eat a healthy diet and be active?

Macronutrient intake in children Macronutrient% of food energy Change from 1997 to (NDNS Rolling Programme Years 1 and 2) Protein ~14.5%Increase in all age groups by about 1-2% of food energy Fat ~34%Decrease in all age groups by about 1-1.5% of food energy Saturated fatty acids 13.4% (4-10y) 12.6% (11-18y) Decrease in all age groups by about 1-1.5%; still above recommended upper level of 11% Carbohydrates ~51%Remained the same in all age groups NMES* 14.4% (4-10y) 15.7% (11-18y) Decrease in boys and girls aged 4-10 y by about 3%; Decrease in boys and girls aged y by about 0.5% *Non-milk extrinsic sugars National Diet and Nutrition Survey (NDNS) Rolling Programme Years 1&2 (Bates et al. 2011) meatandeducation.com 2012 This chart shows the percentage of energy provided by different macronutrients.

Nutrient4-10 years11-18 years BoysGirlsBoysGirls Vitamin A3%5%12%13% Riboflavin008%17% Folate002%6% Iron01%5%43% Calcium02%8%14% Magnesium02%27%50% Potassium0016%31% Zinc4%10%11%18% Selenium02%22%47% Iodine1%3%7%17% *Lower Reference Nutrient Intake (LRNI) is amount of nutrients sufficient for only a small number of people; those below LRNI likely to have insufficient intakes Proportion of children below the LRNI* of selected vitamins and minerals NDNS Rolling Programme Years 1&2 (Bates et al. 2011)

Eight tips for healthy eating The Government has developed the following practical tips that can help you make healthier choices. These are: 1) Base your meals on starchy foods 2) Eat lots of fruit and veg 3) Eat more fish 4) Cut down on saturated fat and sugar 5) Eat less salt 6) Get active and be a healthy weight 7) Don’t get thirsty 8) Don’t skip breakfast

1. Base your meals on starchy foods It is important to eat plenty of breads, cereals, rice, pasta and potatoes to keep your body healthy. Starchy foods should make up one third of your diet. These foods provide energy, as well as dietary fibre, calcium, iron and B vitamins. It is important that you choose wholegrain varieties whenever possible. Some people think that starchy foods are fattening, but they provide carbohydrate which gram per gram, provide less energy than protein, fat and alcohol.

Most people need to eat more of these types of foods, so try to include them in each of your main meals. For example, a bowl of wholegrain cereal or toast for breakfast a sandwich or cous cous salad for lunch some pasta with your evening meal, such as spaghetti bolognaise. 1. Base your meals on starchy foods

Select a starchy food and create three different meal ideas based on this food. meatandeducation.com Base your meals on starchy foods

2. Eat lots of fruit and veg Eat at least 5 portions of a variety of fruit and vegetables every day. Fruit and vegetables provide a range of vitamins, minerals and fibre which our bodies need to function properly. freshdried juicedfrozen canned meatandeducation.com 2012

As a guide, the amount of fruit that you can hold in your hand is a portion. For example: 1 apple, banana, pear, orange 2 plums or similar sized fruit 1 handful of grapes, cherries or berries ½ a large grapefruit or avocado 1 slice of large fruit, such as melon or pineapple. Also… 3 heaped tablespoons of vegetables 3 heaped tablespoons of fruit salad 1 heaped tablespoon of dried fruit a dessert bowl of salad 3 heaped tablespoons of beans and pulses* a glass (150ml) of 100% fruit juice*. * Can only be counted as one portion no matter how much you eat or drink. 2. Eat lots of fruit and veg

3. Eat more fish It is recommended that you eat at least 2 portions of fish a week, including a portion of oily fish. A portion of fish is 140g when cooked. Fish provides protein and many vitamins and minerals. Oily fish is high in omega-3 fatty acids, which may help to prevent heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Examples of fish include: –Oily fish: salmon, trout, sardines, pilchards, fresh tuna* and mackerel. They contain omega 3 fatty acids which can help keep our hearts healthy –Non-oily fish: cod, skate, haddock, halibut and plaice. *Canned tuna does not count as an oily fish because the canning process removes most of the omega 3 fatty acids. meatandeducation.com 2012

Do you know which are oily fish? meatandeducation.com 2012 Monkfish Plaice Sardine Mackerel Turbot Haddock Coley 3. Eat more fish

4. Cut down on saturated fat and sugar There are two main types of fat – saturated and unsaturated. Eating too much saturated fat can increase cholesterol levels which increases the chance of developing heart disease. Saturated fat is found in many foods such as hard cheese, cakes, biscuits, sausages, cream, lard and pies. Try to cut down and choose foods that are unsaturated rather than saturated fats, such as vegetable oils, reduced fat spread, lean meat and oily fish. Use cooking methods which do not add fat to foods, for example, barbequing, grilling, dry-frying or baking. meatandeducation.com 2012

Most people in the UK are eating too much sugar. Sugary food and drinks are often high in energy and could contribute to weight gain. Too many sugary foods and drinks can contribute to tooth decay, especially if you have them between meals. Foods high in sugar can include: Soft drinks (not diet drinks) Sweets Jam Sugar, honey Cakes, puddings, biscuits, pastries and ice-cream. Try to swap sugary snacks for low sugar alternatives, for example choose a currant bun or scone instead of cakes or biscuits meatandeducation.com Cut down on saturated fat and sugar

5. Eat less salt – less than 6g a day* *Children under 11 years have lower recommended amounts than adults. Even if you do not add salt to your food, you may still be eating too much. Keeping a normal blood pressure is important for your health. Eating too much salt may raise your blood pressure and lead to certain illnesses. Even if you do not add salt to your food, you can still be eating a high amount of salt. Reading food labels can help you make healthier choices. About three quarters of the salt in our diet comes from processed foods such as bread, breakfast cereals, soups, breads and sauces. meatandeducation.com 2012

To achieve a healthy weight, you need to balance the energy you get from food with the energy you use up through activity. The body stores excess energy in the form of body fat Weight gain happens when energy in (food intake) is greater than energy out (physical activity). Energy in Energy out meatandeducation.com Get active and be a healthy weight

The Government has provided guidelines to help people understand how active they need to be. It is recommended that all children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day. Vigorous intensity activities, including those that strengthen the muscle and bone, should be incorporated at least three days a week. All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods. (New physical activity guidelines (DH 2011) – first UK-wide guidelines) meatandeducation.com Get active and be a healthy weight

Maintaining energy balance and therefore a healthy body weight will reduce the risk of diseases associated with overweight and obesity such as Type 2 diabetes. Being active will also aid bone and musculoskeletal development –In particular weight bearing activities such as jumping, running, skipping and strength exercises There are also many psychological and social benefits associated with increased activity levels. meatandeducation.com Get active and be a healthy weight

Being active means… Active recreation, e.g. play, dance, cycling, skateboard Organised sport, e.g. football, netball, running, gymnastics meatandeducation.com 2012 Active living, e.g. walking, gardening or using the stairs

7. Don’t get thirsty Drink between six to eight glasses of fluid every day. Did you know around two thirds of your body is made up of water? You lose water throughout the day when you: sweat breathe use the toilet. You gain water throughout the day when you: drink fluids consume foods containing water, e.g. soups and yogurt. meatandeducation.com 2012

7. Don’t get thirsty Drinking enough water each day helps prevent headaches and dehydration. Try to drink plenty of water, but other drinks such as fruit juice, milk and coffee all count towards fluid intake. Try to drink at regular intervals throughout the day rather than waiting until you feel thirsty. Remember not to drink too many soft or carbonated drinks that are high in sugar. You will need to consume more fluid when you have been active or the weather is hot meatandeducation.com 2012

8. Don’t skip breakfast Eating breakfast provides you with energy as well as some important nutrients that you need for good health. Breakfast helps increase concentration and alertness, which may be linked to better achievements and behaviour at school. For example, a healthy breakfast of wholegrain cereal and a glass of fruit juice, will give your body the energy and nutrients it needs to start the day. If you skip breakfast, you are more likely to fill up on snacks that are high in fat and/or sugar as you get hungry before lunch. meatandeducation.com 2012

Some evidence suggests that breakfast consumption can lead to some improvements in problem solving, attention and memory The positive effect of consuming breakfast may be more obvious later in the morning There is no evidence to suggest that one type of breakfast is more beneficial than another. Some people skip breakfast because they believe it can help them lose weight. In fact, research shows that eating breakfast can help people control their weight. meatandeducation.com Don’t skip breakfast

Can you recall the 8 tips for healthy eating? meatandeducation.com 2012

Summary Healthy eating and being active is important for good growth development of your body and to help prevent illness and diseases. 8 tips for healthy eating 1.Base your meals on starchy foods 2.Eat lots of fruit and veg 3.Eat more fish 4.Cut down on saturated fat and sugar 5.Eat less salt 6.Get active and be a healthy weight 7.Don’t get thirsty 8.Don’t skip breakfast meatandeducation.com 2012

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