HEALTHY EATING workshop BY MANISHA PATHAK SAPKOTA FOOD
HEALTHY EATING workshop BY: MANISHA PATHAK SAPKOTA (FOOD TECHNOLOGIST) 29 T H JAN 2020
Source:
WHAT ARE HEALTHY FOODS & WHY ? NATURAL UNPROCESSED FOODS GOOD FAT LESS EATING OUTSIDE (Restaurants) EATING MORE HOMEMADE FOODS LESS FRIED MORE ROAST/GRILL LOW SUGAR LOW SALT MORE FRUIT AND VEG BALANCED DIET
Balanced Diet
NHS website - Why is fibre important? Fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health. However, many people don't get enough fibre. On average, most people in the UK get about 18 g of fibre a day. You should aim for at least 30 g a day. For children it is recommended the average amount of dietary fibre per day should be: 2 -5 -year-olds: about 15 g 5 -11 -year-olds: about 20 g 11 -16 -year-olds: about 25 g 16 -18 -year-olds: about 30 g Fibre is only found in foods that come from plants. Foods such as meat, fish and dairy products don't contain any fibre. There are two different types of fibre – soluble and insoluble. Each type of fibre helps your body in different ways, so a normal healthy diet should include both types. Eating wholegrain cereals and plenty of fruit and vegetables helps to ensure both adults and children are eating enough fibre.
my recipe choices of healthy meal
Pack lunch for kids
COMMON DISEASES
OPTIONS FOR HEALTHY SNACKS FOR KIDS CUCUMBER CARROTS CHEESE STICKS YOGHURT STICKS RICE/ CORN CAKE RAISINS BOXES DARK CHOCOLATE ANY FRUIT KEBAB OF CHOICE YOYO BAKES CRISP (OCCASIONAL) CARROT STICK WITH HOUMOUS POPCORN BAKED APPLES SMOOTHIES
FATS MONO UNSATURATED FAT POLY UNSATURATED FAT TRANS FAT
FACTS ABOUT SOME POPULAR FOODS FOR KIDS ARE SAUSAGE, FRIES, KETCHUP, HAM GOOD FOR CHILDREN? Ketchup contains cooked lycopene which is not able to be absorbed by the body. Just one tablespoon of ketchup contains four grams of sugar. Ham contains lots of salt and animal fat Fries contains Trans fat
Examples of what to look out for when you go shopping? Look out for: - ingredients declaration - more natural ingredients e. g. cereals with natural Sugar, no added sugar in Jam, Juice NOT FROM CONCENTRATE - no / less additives - traffic light / nutritional information
FOOD LABELS AND PACKAGING Most pre-packed foods have a nutritional label on the back or side of the packaging. These labels include information on energy in kilojoules (k. J) and kilocalories (kcal). They also include fats, saturates, carbohydrate, sugar, protein, salt.
E NUMBERS (WHAT IS THIS? ) LISTS OF SOME COMMON FOODS AND E NUMBERS WHY WE NEED TO KNOW ABOUT THIS? WHY WE NEED TO MINIMIZE THIS?
MANY THANKS FOR YOUR TIME Any questions?
- Slides: 20