t2 S 685 Healthy Eating Powerpoint 3 - Ver - 5

Why Do We Need Food?
Food keeps us healthy and helps us grow.
Food gives us energy to be able to do things during the day.
Without proper nutrition, your body can’t survive.
When you eat a balanced diet, your body obtains the fuel and
nutrients it needs to function properly.
For example:
• Your body needs minerals to make hormones, build bones and
regulate your heartbeat.
• Water is needed to flush out toxins, transport nutrients to cells or
perform other vital bodily processes.
How Can We Make the Right Food Choices?
Food labelling
Nutrition labels can help you choose between products and show
whether the food is high in fat, salt and added sugars.
Colour-coded nutritional information tells you if the food has high,

medium or low amounts of fat, saturated fat, sugars and salt.
LOW MEDIUM HIGH

Green is a low amount, amber is a medium amount and red is a high amount. If you buy a
food that has all or mostly green on the label, it's a healthier choice.
What Should We Be Eating?
‘The Eatwell Plate’
To be healthy, nutritious food is needed to provide energy for the body. A variety of food is
needed in the diet because different foods contain different substances that are needed to
keep you healthy.
An average meal should be

made up of one-third
carbohydrates and
one-third fruit and
vegetables, with the
remaining one-third
split between dairy,
protein and a little
bit of fat.
Fruit and Vegetables
Fruit and vegetables are a good source of vitamins and
minerals, including vitamin C and potassium.
They're an excellent source of dietary fibre, which helps

maintain healthy digestion.
A diet high in fibre can

also reduce your risk of
heart disease, stroke and
some cancers.
Fruit and vegetables help to keep your body healthy, to grow

and repair and to fight against infections.
They taste delicious and there's a wide variety to choose from.

Fruit and Vegetables
What counts as 1 portion of fruit and vegetables?
A portion of fruit (80g) is roughly equivalent to:
• 1 slice or half a large fruit e.g. a slice of melon or half a

grapefruit
• 1 medium size fruit e.g. an apple
• 2 small size fruits e.g. 2 plums or satsumas
• 3 heaped tablespoons of cooked vegetables
• 1 medium tomato or 7 cherry tomatoes
Eat at least 5 everyday!

Bread, Rice, Potatoes & Pasta
(and other starchy foods)
Remember - potatoes don’t
Starchy foods are a good source of energy and the main count as one of your fruit
source of a range of nutrients in our diet. or vegetables!
As well as starch, they contain fibre, calcium, iron and B

vitamins.
You should eat lots of these foods everyday.
Watch out for the

added fats used when
you cook and serve
them; this is what
increases the calorie
content.
Milk and Dairy
(and other non-dairy products)
Milk and dairy products are great sources of protein and
calcium. To make healthier choices, go for lower-fat milk
and dairy foods.
Our bodies need protein to work properly and to grow or

repair themselves. Calcium helps to keep our bones and
teeth strong.
The calcium in dairy foods is particularly good for us

because our bodies absorb it easily.
You should eat 2-3
portions of these every
What counts as
day.
1 portion of 200ml glass of milk;
Milk and
150g or a pot of yogurt;
Dairy?
30g or a matchbox sized piece of hard cheese.
Meat, Fish, Eggs and Beans
Meat is a good source of protein, vitamins and

minerals in your diet.
These foods help the body to grow and repair itself and keep
hair, skin, muscles and nails strong. We should eat some
foods from this group
every day.
Some meats are high
in saturated fat, which
can raise blood
cholesterol levels.
Foods and Drinks High in Fat and Sugar
These foods provide the body with energy, warmth and insulation around vital organs.
Too much fat in your diet can raise cholesterol, which increases the risk of heart disease.
A small amount of fat is an essential

Current UK government guidelines
part of a healthy, balanced diet. Fat
advise cutting down on all fats and
is a source of essential fatty acids replacing saturated fat with some
such as omega-3 because the body unsaturated fat.
can't make them itself. Fat helps the
body absorb vitamins A, D and E.
Saturated Fats Unsaturated Fats
Saturated fats are found in many foods, both It's best to reduce your overall fat intake and
sweet and savoury. Foods high in saturated swap saturated fats for unsaturated fats.
fats include: There is good evidence that replacing
saturated fats with unsaturated fats can help
• fatty cuts of meat lower cholesterol. Foods low in saturated
• meat products, including sausages and fats include:
pies
• butter, ghee and lard • olive oil, rapeseed oil and their spreads
• cheese, especially hard cheese • avocados
• cream, soured cream and ice cream • some nuts, such as almonds, brazils and
• some savoury snacks and chocolate peanuts
• confectionery
• biscuits, cakes and pastries
• palm oil
• coconut oil and cream
Nutrients
There are 7
types of
nutrients. carbohydrates protein fats
Most foods
contain
more than
one type of
nutrient.
vitamins minerals minerals fibre
Nutrients
For example . . .
Cereal contains fibre, carbohydrates and
vitamins. However it is included in the fibre
group because this is the main nutrient you Did you know that
get from eating it. vegetables contain water?
However, we eat them
because they are high in
vitamins and minerals.
Types of Nutrients - Proteins
Proteins help your body to grow and repair itself.
Foods high in
protein include:
Red Meat
Fish
Beans
Yoghurt
What does protein do for your body?
Protein builds, maintains, Your body uses the protein

and replaces the tissues in you eat to make lots of
your body. Your muscles, specialised protein molecules
your organs, and your that have specific jobs. For
immune system are made instance, your body uses
up mostly of protein. protein to make haemoglobin,
the part of red blood cells that
carries oxygen to every part
of your body.
What does protein do for your body?
Other proteins are used to build cardiac muscle in your heart.
Many foods contain

protein, but the best
sources are beef,
In fact, whether you're poultry, fish, eggs,
running or just relaxing, dairy products,
protein is doing nuts, seeds, tofu
important work like and lentils.
moving your legs,
moving your lungs, and
protecting you from
disease.
Types of Nutrients - Carbohydrates
Foods high in
Carbohydrates carbohydrates include:
give you energy!
Bread
Pasta
Fruit
Potatoes
Types of Nutrients - Fats
Foods high in fats

include:
Nuts
Fats give Oils
you Avocados
Butter
energy!
Types of Nutrients - Vitamins
Foods high in vitamins

include:
Vitamins
keep your Oranges
body Carrots
healthy. Beef
Nuts
Types of Nutrients - Minerals
Foods high in minerals

include:
Minerals
keep your Milk
body Spinach
healthy. Salt
Sweetcorn
Types of Nutrients - Water
Water helps to move nutrients in your body Foods high in water
and get rid of waste that you don’t need. It is include:
an essential nutrient for our survival. While
it is really important to drink plenty of Tomatoes
water, it is also important to remember that Cucumbers
many foods contain water also. Lettuce
Strawberries
Types of Nutrients - Fibre
Foods high in fibre

include:
Fibre helps Cereal

you to digest Apples
the food that Wholegrain bread
Lentils
you have
eaten.
Can we all eat every type of food?
Food Allergy Food Intolerance
Food allergies are rare. About 2% of Food intolerances are more common
the population and 8% of children than food allergies. The symptoms of
under the age of three are affected. food intolerance tend to come on
more slowly, often many hours after
A food allergy is a rapid reaction to a eating the problem food.
food by your immune system. It can
trigger symptoms such as a rash, Typical symptoms include bloating
wheezing and itching or sometimes, and stomach cramps.
more seriously, can affect breathing.
It's possible to be intolerant to
The most common food allergies are several different foods. This can
to fish and shellfish and nuts, make it difficult to identify which
including peanuts, walnuts, hazelnuts foods are causing the problem.
and brazil nuts.
Useful Websites
Food Standards Agency
The eatwell plate
Salt - the facts (NHS)
Safe food
Dairy Council
Livestock and Meat Commision
Food 4 life

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Why Do We Need Food?

Food keeps us healthy and helps us grow.

Food gives us energy to be able to do things during the day.

Without proper nutrition, your body can’t survive.

Colour-coded nutritional information tells you if the food has high,

LOW MEDIUM HIGH

An average meal should be

They're an excellent source of dietary fibre, which helps

A diet high in fibre can

Fruit and vegetables help to keep your body healthy, to grow

They taste delicious and there's a wide variety to choose from.

A portion of fruit (80g) is roughly equivalent to:

• 1 slice or half a large fruit e.g. a slice of melon or half a

• 1 medium size fruit e.g. an apple

• 2 small size fruits e.g. 2 plums or satsumas

• 3 heaped tablespoons of cooked vegetables

• 1 medium tomato or 7 cherry tomatoes

Eat at least 5 everyday!

As well as starch, they contain fibre, calcium, iron and B

You should eat lots of these foods everyday.

Watch out for the

Our bodies need protein to work properly and to grow or

The calcium in dairy foods is particularly good for us

Meat is a good source of protein, vitamins and

A small amount of fat is an essential

Protein builds, maintains, Your body uses the protein

Other proteins are used to build cardiac muscle in your heart.

Many foods contain

Foods high in fats

Foods high in vitamins

Foods high in minerals

Foods high in fibre

Fibre helps Cereal

The eatwell plate

Salt - the facts (NHS)

Livestock and Meat Commision

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