Part one: Eight tips for eating well Part two: 5 A DAY
Part one Eight tips for eating well
Eight tips for eating well The following 8 tips will help us eat a balanced diet and keep our bodies healthy.
1. Base your meals on starchy foods We should eat plenty of breads, cereals, rice, pasta and potatoes to keep our bodies healthy. These foods provide energy, as well as fibre, calcium, iron and B vitamins. Starchy foods should make up 1/3 of our diet.
2. Eat lots of fruit and vegetables Try to eat at least 5 portions of a variety of fruit and vegetables every day. Fruit and vegetables provide lots of vitamins, minerals and fibre which our bodies need to function properly. fresh dried juiced frozen canned
Salmon 3. Eat more fish Fish is an excellent source of protein and provides many vitamins and minerals. It is recommended that we all eat 2 portions of fish a week, one of which should be oily. A portion of fish is 140g. Oily fish, such as mackerel, salmon, trout and herring, contains omega 3 fatty acids, which can help keep our hearts healthy.
4. Cut down on saturated fat and sugar Eating too much saturated fat can increase cholesterol levels and the chance of developing heart disease. Try to avoid eating too many pies, pastries, hard cheeses, cakes and biscuits. Too many sugary foods and drinks can contribute to tooth decay, especially if you have them between meals.
5. Try to eat less salt (no more than 6g a day*) *Children under 11 years have lower recommended amounts than adults. 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. Much of the salt in our diet comes from processed foods such as bread, breakfast cereals, soups, sauces and ready meals.
Get active and try to be a healthy weight To achieve a healthy weight, we need to balance the energy we get from food with the energy we use up through activity. How much energy we take in from food and how much energy we use up can affect our weight. If we take in the right amount of energy to meet our needs, we are said to be in energy balance and our weight will remain the same. If we take in more energy than we use up, the unused energy is stored as fat and we will gain weight. Physical activity such as walking, running or playing sport can help balance the energy we get from eating food to maintain a healthy weight.
7. Drink plenty of water Around 2/3 of our body is made up of water. We lose water throughout the day when we sweat, breathe and use the toilet. Drinking enough water each day helps prevent headaches and dehydration. Remember not to drink too many soft or carbonated drinks that are high in sugar.
8. Try not to skip breakfast Eating breakfast provides us with energy as well as some important nutrients that we need for good health. For example, a healthy breakfast of wholegrain cereal and a glass of fruit juice, will give our 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.
Part two 5 A DAY
A closer look at fruit and vegetables It is recommended that we need to eat at least 5 portions of fruit and vegetables a day. fresh dried juiced frozen canned
Good reasons to eat 5 A DAY Fruit and vegetables provide important vitamins and minerals, such as: • vitamin A; • vitamin C; • folate; • potassium. These all help the body to function properly.
More good reasons to eat 5 A DAY • These are high in fibre which keeps our gut healthy. • They are rich in substances that may protect against some diseases such as cancer or heart disease. • Fruit and vegetables are low in energy and fat which helps maintain a healthy weight.
What is one portion? 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; • 1 heaped tablespoon 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.
Think about yesterday Ask around the class to discover how many portions of fruit and vegetables your class ate yesterday. 1.1
You could add fruit and vegetables to your breakfast: • make fruit juices and smoothies; • add chopped fruit to cereals, e.g. banana; • have grilled tomatoes or mushrooms, baked beans or peanut butter and banana on toast.
You could add fruit and vegetables to your lunch: • try vegetable sticks and dip; • make vegetable soup; • put lots of salad in sandwiches; • have jacket potato with different vegetable fillings; • have a piece of fruit as dessert.
You could add fruit and vegetables to your snacks: • have a piece of fresh fruit e.g. apple, plums; • try dried fruits e.g. apricots; • make fruit smoothies.
You could add fruit and vegetables to your evening meal: • make vegetable stir fry; • add lots of fresh vegetables to your main meal; • cook vegetable dishes e.g. cauliflower cheese; • put extra vegetables in sauces; • have a vegetable casserole.
How we can eat more? • List all the different types of fruit and vegetables you can think of which are in season at this time of the year. • Complete the group activity on developing different ideas to increase fruit and vegetables. 1.2 1.3
For further nutrition information, please visit the BNF website www.nutrition.org.uk, or Food - a fact of life www.foodafactoflife.org.uk