1. Getting the balance right meatandeducation.com 2016

2. Learning objectives The five food groups provide different nutrients for good health. Meals and dishes, known as composite foods are made of up ingredients from different food groups. meatandeducation.com 2016

3. Introduction The Eatwell Guide shows the types and proportions of different foods needed to make up a healthy balanced diet. It does not have to apply to every meal as the balance can be achieved over a day or several days. The recommendations are appropriate for everyone over two years of age, however, young children and pregnant women have different nutritional needs. meatandeducation.com 2016

4. Q1. Who is The Eatwell Guide suitable for? a) everyone from birth upwards. b) young children and pregnant women. c) young people aged 11-18 years of age. d) everyone over two years of age. meatandeducation.com 2016 Answer: d) everyone over two years of age

5. Fruits and vegetables One third of the diet should be made up of fruits and vegetables. This group provides: dietary fibre vitamins A, C minerals water or fluid. meatandeducation.com 2016

6. What is one portion of fruit or vegetable? 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 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 30g of dried fruit* a dessert bowl of salad 3 heaped tablespoons of beans and pulses* a glass (150ml) of fruit juice**. * Can only be counted as one portion no matter how much you eat or drink. **Fruit juice and smoothies are a source of free sugars so consumption should be limited to no more than a combined total of 150ml per day. meatandeducation.com 2016

7. Which of the following would be not considered a portion of fruit and vegetables? A) B) C) D) meatandeducation.com 2014 An apple A strawberry A bowl of salad A tomato Answer: b) a strawberry

8. Potatoes, bread, rice, pasta and other starchy carbohydrates One third of the diet should be made up of these foods. This group provides: carbohydrate dietary fibre B vitamins minerals, e.g. iron and calcium. meatandeducation.com 2014

9. Link the nutrient with the correct function. A) Calcium1) Needed for red blood cells, which transport oxygen in the blood around the body. B) Iron 2) Provides energy for the body. c) Carbohydrate 3) Important for strong bones and teeth and also nerves and muscles. d) B vitamins 4) Helps to release energy from food. meatandeducation.com 2014

10. Dairy and alternatives Try to have some milk and dairy food (or alternatives) – such as cheese yoghurt and fromage frais. Go for lower fat and lower sugar products where possible. This group provides: protein calcium vitamin A. meatandeducation.com 2014

11. Why is calcium important in our diets? It is important for the formation and maintenance of strong bones and teeth, as well as the functioning of nerves and muscles. It is also involved in blood clotting. meatandeducation.com 2016

12. Beans, pulses, fish, eggs, meat and other proteins Eat some beans, pulses, fish, meat and other proteins each day, e.g. tofu and mycoprotein (include two portions of fish every week, one of which should be oily). This group provides: protein vitamins, e.g. A, B, D minerals, e.g. iron. meatandeducation.com 2014

13. True or false? People who consume over 90g of cooked red and processed meat each day are recommended to cut down to no more than 70g per day. The term processed meat includes sausages, bacon, cured meats and reformed meat products. meatandeducation.com 2014 Answer: True Most people in the UK are already consuming less.

14. Oils and spreads Although some fat in the diet is essential, generally we are eating too much saturated fat and need to reduce our consumption. Unsaturated fats are healthier fats that are usually from plant sources and in liquid form as oil, e.g. olive oil, rapeseed oil and vegetable oil. Swap to unsaturated fats and lower fat spreads. Remember that all types of fat are high in energy and should be limited in the diet. meatandeducation.com 2014

15. Suggest three ways you could reduce the saturated fat content when frying foods? 1.Use olive or vegetable oil instead of butter. 2.Use a measuring spoon for oil rather than pouring it straight from the bottle. 3. Use a spray oil. meatandeducation.com 2016

16. Foods high in fat, salt and sugars This includes products such as chocolate, cakes, biscuits, full- sugar soft drinks, butter and ice-cream. These foods are not needed in the diet and if included, should only be done infrequently and in small amounts. Check food labels and avoid foods which are high in fat, salt and sugar. meatandeducation.com 2014

17. Fluid On average the body needs 2 litres of fluid a day to help the body function properly. This is the same as roughly 6-8 glasses of fluid. Water, lower fat milk and sugar-free drinks including tea and coffee all count. Fruit juice and smoothies also count but they are a source of free sugars so consumption should be limited to no more than a combined total of 150ml per day. Alcoholic drinks do not count towards your fluid intake. meatandeducation.com 2014

18. Which of the following would be not count towards fluid intake? A) B) C) D) meatandeducation.com 2014 Tap water Coffee Diet carbonated soft drink Wine Answer: d) wine

19. Composite foods Much of the food people eat is in the form of dishes or meals rather than individual foods, e.g. pizzas, casseroles, lasagne, and sandwiches. These are called composite foods. Composite foods are made up from more than one food group. meatandeducation.com 2014

20. Composite food Suggest which food groups should be added to each recipe to make a balanced meal? Which food group is missing from each recipe? Lamb hot pot Teriyaki beef kebabs Pork tart meatandeducation.com 2014

21. Summary Choose a variety of different foods from each food group to help get the wide range of nutrients the body needs to stay healthy. Most people can use it as a guide, although pregnant women and young children have other requirements too. The majority of the food in our diet should come from the fruit and vegetables food group and the potatoes, bread, rice, pasta and other starchy carbohydrates food group. meatandeducation.com 2014

22. For further information and support, go to: www.meatandeducation.com meatandeducation.com 2014