Healthy eating guidelines

1. Healthy eating guidelines This is the advice the government issues to the people to try to reduce the number of people suffering from diet-related diseases.

2. The eatwell plate shows the recommended balance of foods in the diet.

3. The eatwell plate is based on 5 food groups. Bread, rice, potatoes, pasta and other starchy foods 33% Fruit and vegetables 33% Meat, fish, eggs, beans andother non-dairy sources of protein 15% Milk and dairy foods 12% Foods and drinks high in fat and/or sugar as little as possible

4. As well as the eatwell plate 8 other pieces of advice have been issued. These are called the “healthy eating guidelines.” • Enjoy your food. • Eat a variety of different foods. • Eat the right amount to be a healthy weight. • Eat plenty of food rich in starch and fibre. • Don’t eat too much fat. • Don’t eat sugary foods too often. • Look after the vitamins and minerals in your food. • If you drink, keep within sensible limits.

5. Don’t eat too much fat. • Why? • Excess fat in the diet can lead to ….obesity. • which could shorten life span, cause personal, social and psychological problems, • put a strain on the joints, and increase the risk of some cancers. • Excess fat in the diet can lead to .. • increased risk of heart disease, high blood pressure, • heart attacks and strokes. • Excess fat in the diet can lead to… • Halitosis (bad breath)

6. 2011 summer

7. There are concerns about rising levels of obesity amongst children in the UK. (b) What is meant by the term obesity? [2] Obesity is having too much body fat. You are officially obese if your body mass index (a number calculated from your height and weight) is more than 30.

8. (c) Suggest four ways in which healthy eating can be promoted in schools. [4] N.B. This question says “in schools” not just “in school canteens” • Install a vending machine that sells only healthy choices e.g. dried fruit. • Have role models visit school and talk about their diets e.g. footballer, slim pop star. • In the canteen sell healthy versions of popular dishes e.g. burgers. • Actually teach the students about healthy eating in PSHE or in cookery lessons.

9. Ignore the preamble. This is a question about eating too much fat. It is not a question about sugar or salt.

10. Fat is the most energy-dense of the nutrients so eating too much fat will lead to obesity. Obesity has many negative consequences. It can lead to social and psychological problems. It can also lead to an increased risk of type 2 diabetes, strokes, heart attacks, and some types of cancer.

12. The first of the British healthy eating guidelines is enjoy your food so it is important that the meals are appealing. Another of the guidelines is “don’t eat too much fat”. Too much fat leads to obesity. The children’s menu should not include deep fried food, like chips, because they are high in fat. Instead they should provide alternatives like potato wedges cooked in the oven. The potato wedges should have the skin on to meet the guideline about eating more fibre. One of the guidelines is “don’t eat sugary foods too often.” Sugar causes tooth decay. Sugar is a fast digested carbohydrate. Too much sugar leads to type 2 diabetes. Desserts on the children’s menu should be based around fruit with only a small amount of other ingredients e.g. apple tart instead of apple pie or banana split with only one scoop of ice cream. Another of the guidelines is to “look after the vitamins and minerals in your food.” Any bread on the menu should be wholemeal bread because it retains the B vitamins. Vegetables (either frozen or fresh) should be served with all main courses to provide vitamin C.

13. 2013 winter

14. 7. School caterers have to follow strict nutritional and healthy eating guidelines. (c) Discuss the dangers of a diet high in salt. [4] OBESITY Only foods that supply energy can cause obesity; the macronutrients (proteins, fats and carbohydrates)

15. 7. School caterers have to follow strict nutritional and healthy eating guidelines. • State two reasons why salt is needed in the body. [2] • Salt is needed to control • the amount of water in the body • blood pressure • the correct pH of blood • muscle contractions

16. 7. School caterers have to follow strict nutritional and healthy eating guidelines. (b) Name two processed foods that are high in salt. [2] Processed meats such as ham, bacon and salami twiglets Smoked fish and cheese

17. 7. School caterers have to follow strict nutritional and healthy eating guidelines. (c) Discuss the dangers of a diet high in salt. [4] Because salt is involved in the regulation of blood pressure, too much salt can lead to high blood pressure. High blood pressure is dangerous as it can lead to a stroke or heart disease. The other risk of a diet high in salt is fluid retention, which can cause kidney disease.

18. (d) Explain how the school caterer can reduce the salt content of the meals they make and serve. [6] When school caterers make all the meals themselves they can control the amount of salt they use. This is better than buying convenience meals. They should use very little of the ingredients that are high in salt (e.g. bacon, ham, marmite and cheese). Instead of salting vegetables they should chop in herbs or spices e.g. mashed potatoes with garlic and chives. When serving the meals do not provide salt or salty condiments such as ketchup. Do not sell salty snacks like crisps or salted nuts. Instead, sell unsalted nuts and dried fruits. X

19. 2014 winter

20. 4. Complete the following statements. [3] • Carbohydrates are needed for • (ii) A lack of in the diet can cause anaemia. • (iii) Government guidelines suggest we should eat less. energy iron fat / sugar / salt

21. (c) State how a chef could increase the fibre (NSP) content of bread. [2] Award 1 mark for each correct answer [2] Use wholemeal/whole wheat/granary flour Nuts Dried fruit – only accept 1 dried fruit Seeds Oats

22. 7. You are a trainee chef at a youth centre and have been asked to introduce a range of healthy meals and snacks. (a) Give three reasons why teenagers should make healthy food choices. [3] Award 1 mark for each response [3] Answers could include: Obesity Reduced mobility if overweight Reduced life expectation Poor teeth Prevent constipation Coronary heart disease in later-life Type 2 diabetes

23. (b) Suggest how the following snack can be adapted to follow Government healthy eating guidelines. [2] Beef burger and chips Award 1 mark for each correct alteration Make homemade burgers using lean mince/good quality mince Reduce beef content by adding soya mince to burger mixture/quorn Dry fry/grill/oven bake the burgers Wholemeal bun Oven baked chips/wedges/jacket potato Use chicken/turkey mince instead of beef Serve burger in lettuce leaves instead of the bun /add salad to the bun filling

24. 2015 winter

25. 8. A new contract caterer is developing a range of packed lunches for office workers. (a) Identify the two main nutrients in the following packed lunch items. [4] fat carbohydrates Omega 3 fatty acids protein

26. 8. A new contract caterer is developing a range of packed lunches for office workers. (a) Identify the two main nutrients in the following packed lunch items. [4] Omega 3 fatty acids fat carbohydrates protein fat carbohydrates

27. (b) Discuss the healthy eating guidelines that the caterer will need to consider when planning packed lunch menus. [4] Award 4 marks for an answer that shows clear understanding of healthy eating menu planning giving both examples and fairly detailed explanations. One of the healthy eating guidelines is “cut down on salt.” This is because too much salt leads to high blood pressure. The caterer should cut out heavily salted ingredients such as salami. Another guideline is to reduce fat especially saturated fat. This is because saturated fats are thought to contribute to the risk of developing heart disease. The caterer could make sandwiches for the packed lunch without butter. Another of the healthy eating guidelines is “look after the vitamins and minerals in your food”. This is because vitamins and minerals are necessary for the body’s chemical functions. Vitamin C is destroyed by exposure to light and air and water. The caterer could pack fruits and some vegetables e.g. tomatoes, whole instead of sliced to conserve the vitamin C. It is also important to stay hydrated so the packed lunch should include wateror juice.