Cambridgeshire and Peterborough Healthy Lifestyle services Healthy Eating

Cambridgeshire and Peterborough Healthy Lifestyle services. Healthy Eating KS 3

What do you know about the Eatwell Guide? • • • What is the Eatwell Guide Plate? Who is it for? What does each colour on the plate represent? How many portions of fruit and vegetables should be eaten each day? Can you give some examples of foods that are carbohydrates? Are eggs a protein or dairy food? Which important mineral is provided by dairy foods? Which are the best types of oils for cooking? How often should foods high in fat, salt and sugar be eaten?

Key messaging • The Eatwell Guide shows the proportions in which different groups of foods are needed in order to have a well-balanced and healthy diet. • The proportions shown are representative of food eaten over a day or more, not necessarily at each meal time. • Choose a variety of different foods from each food group to help get the wide range of nutrients the body needs to stay healthy.

Key messaging • The Eatwell Guide applies to most people regardless of weight, dietary restrictions/ preferences or ethnic origin. • It doesn’t apply to children under two years of age because they have different nutritional needs. Children aged two to five years should gradually move to eating the same foods as the rest of their family, in the proportions shown on the Eatwell Guide.

The food groups • Let’s take a closer look at each food group. • Can you remember what each colour section represents?

The food groups Fruit and vegetables Potatoes, bread, rice, pasta and other starchy carbohydrates Beans, pulses, fish, eggs, meat and other proteins Dairy and alternatives Oils and spreads

Fruit and vegetables • Fruit and vegetables should make up just over a third of the food we eat each day. • Aim to eat at least five portions of a variety of fruit and vegetables each day. • Choose from fresh, frozen, canned, dried or juiced.

• Potatoes, bread, rice, pasta and other starchy Starchy foodcarbohydrates should make up just over a third of the food we eat. • Choose higher-fibre, wholegrain varieties when you can by purchasing whole wheat pasta, brown rice, or simply leaving the skins on potatoes.

Beans, pulses, fish, eggs, meat and other proteins • These foods are sources of protein, vitamins and minerals, so it is important to eat some foods from this group. • Beans, peas and lentils (which are all types of pulses, sometimes called ‘legumes’) are good alternatives to meat because they’re naturally very low in fat, and they’re high in fibre, protein and vitamins and minerals. Other vegetable-based sources of protein include tofu, bean curd and mycoprotein (quorn).

Dairy and alternatives • Try to have some milk and dairy food (or dairy alternatives) such as cheese, yoghurt and fromage frais. • These are good sources of protein and vitamins and they’re also an important source of calcium, which helps to keep our bones strong. • Some dairy food can be high in fat and saturated fat, but there are plenty of lower-fat options to choose from.

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, for example vegetable oil, rapeseed oil and olive oil. • Swapping to unsaturated fats will help to reduce cholesterol in the blood, therefore it is important to get most of our fat from unsaturated oils.

Hydration • Aim to drink 6 -8 glasses of fluid every day. • Water, lower fat milk and sugar-free drinks including tea and coffee all count. • Fruit juice and smoothies also count towards your fluid consumption, although they are a source of free sugars and so you should limit consumption to no more than a combined total of 150 ml per day.

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. If they are included, have infrequently and in small amounts. • Check the label and avoid foods which are high in fat, salt and sugar!

Eight tips for healthy eating These eight practical tips cover the basics of healthy eating, and can help you make healthier choices. 1. Base your meals on starchy carbohydrates 2. Eat lots of fruit and vegetables 3. Eat more fish – including a portion of oily fish 4. Cut down on saturated fat and sugar 5. Eat less salt 6. Eat a variety of different foods from the different food groups 7. Keep hydrated – drink lots of water 8. Choose high-fibre, whole grain options

Eatwell Guide Quiz Answers 1. How much fibre adults recommended to consume per day? 10 grams 19 grams 25 grams 30 grams

Eatwell Guide Quiz Answers 2. Which one of the following food groups is not essential for health? Oil and spreads Foods high in fat, salt and sugars Potatoes, bread, rice, pasta and other starchy carbohydrates Dairy and alternatives

Eatwell Guide Quiz Answers 3. True or false? People with type 2 diabetes should not follow the Eatwell Guide as they require special diets. True False

Eatwell Guide Quiz Answers 4. How many portions of fish is it recommended that we all consume per week? 0 portions 1 portion 2 portions, one of which is oily At least 4 portions, of which 2 are oily

Eatwell Guide Quiz Answers 5. Which of the following counts as 1 of your 5 A-DAY? Strawberry Jam Fruit/vegetable juice or smoothies (150 ml) Potatoes All of the above

Eatwell Guide Quiz Answers 6. How much fluid should you aim to consume per day? 1 -3 glasses 4 -6 glasses 6 -8 glasses As much as you can

Eatwell Guide Quiz Answers 7. Why is it not recommended to consume over 150 ml of fruit/vegetable juice or smoothies per day? As they are high in free sugars As they are high in vitamin C Because only water counts towards your fluid intake As they never count towards your 5 -A-DAY

Eatwell Guide Quiz Answers 8. Which of the following would help increase your fibre intake? Increasing consumption of wholegrains Choosing a high fibre breakfast cereal Eating more fruit and vegetables All of the above

Eatwell Guide Quiz Answers 9. True or false? Children under 2 should not drink low fat milk. True False

Eatwell Guide Quiz Answers 10. Why is butter not included in the 'Oil and Spreads' section of the Eatwell Guide? As it is low in saturated fat As it is high in unsaturated fat As it is commonly eaten

Recap and Reflect Will you be making a change to the foods you choose to eat? Have you learnt something new from the session today? Questions?