Nutritionhealthy eating What is a healthy diet NUTRITION

Nutrition/healthy eating What is a healthy diet? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Do you think you eat a healthy diet? What makes a diet healthy or unhealthy? There are 8 tips for healthy eating that the NHS suggests. How many healthy eating tips do you think you can list? Make a note of all the things that you think contribute to healthy eating… think of… - Things we should eat less of - Things we should eat more of NUTRITION AND HEALTHY EATING

8 tips for healthy eating Did you get all the guidelines that the NHS suggest? Let’s take a look at them… • Base each meal on higher fibre starchy carbohydrates (bread, cereals, potatoes, pasta, rice, noodles, beans) • Eat lots of fruit and vegetables – how many portions a day? • Eat more fish, including a portion of oily fish • Cut down on saturated fat and sugar • Eat less salt – no more than 6 g a day for adults • Get active and be a healthy weight • Do not get thirsty • Do not skip breakfast https: //www. nhs. uk/live-well/eat-well/eight-tips-for-healthy-eating/ NUTRITION AND HEALTHY EATING

8 tips for healthy eating So why are these our 8 tips for healthy eating? Let’s take a look at each one to find out. The first one was: ‘Base each meal on higher fibre starchy carbohydrates’. Why should each meal be based on a high fibre starchy carbohydrate food, such as bread, cereals, potatoes, pasta, rice, noodles or beans? What do these foods provide for our health? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Which statements about high fibre starchy carbohydrates are correct? They provide fibre which helps to keep our bowel healthy They contain lots of vitamins and minerals which are good for us Carbohydrates build strong bones Carbohydrates give us energy NUTRITION AND HEALTHY EATING

8 tips for healthy eating The second tip was: ‘Eat lots of fruit and vegetables’. Why should we eat at least 5 portions of fruit and vegetables? How big is a portion? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Which statements about fruit and vegetables are correct? They provide fibre which helps to keep our bowel healthy Fruit and vegetables build strong bones They contain lots of vitamins and minerals which are good for us Fruit and veg have a high water content so help to keep us hydrated NUTRITION AND HEALTHY EATING

8 tips for healthy eating The third tip was: ‘Eat more fish, including a portion of oily fish’. Why is fish so good for us? And why should we eat oily fish in particular? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Which statements about fish are correct? Fish provides fibre which helps to keep our bowel healthy Fish contains nutrients which contribute to a healthy brain Fish contains lots of vitamins and minerals which are good for us The fats in fish are heart healthy NUTRITION AND HEALTHY EATING

8 tips for healthy eating The fourth tip was 2 tips in one! ‘Cut down on saturated fat and sugar’. Why is it important to limit the amount of these foods that we eat? Which foods contain sugar and saturated fat? Can you think of any? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Which statements about saturated fats and sugars are correct? Saturated fats and sugar can contribute to weight gain Sugary treats can cause unhealthy changes in our blood sugar Foods high in sugar and saturated fat contain lots of fibre Sugar can contribute to dental decay and unhealthy teeth NUTRITION AND HEALTHY EATING

8 tips for healthy eating The fifth tip was: ‘Eat less salt – no more than 6 g a day for adults’. Why is it important to limit your salt intake? Can you think of any high salt foods that you regularly eat? Do you add salt to your food? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Which statements about salt intake are correct? Too much salt can cause high blood pressure High salt foods include cheese, bread, pizza, bacon and ‘ready meals’ Salt helps to build strong muscles Salt affects our fluid balance and too much makes us thirsty NUTRITION AND HEALTHY EATING

8 tips for healthy eating The next tip was: ‘Get active and be a healthy weight’. What has exercise got to do with our diet and what we eat? Why do you think this tip is included? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Which statements about balancing calorie intake and output are correct? Exercise helps us to maintain a health weight We can eat whatever we want if we are active Body weight is stable if we balance calorie intake and expenditure Exercise helps to build strong bones and muscles NUTRITION AND HEALTHY EATING

8 tips for healthy eating The next tip was: ‘Do not get thirsty’. Why is water so important? How long can we last without drinking water? How much should we drink? How can you tell if you are drinking enough? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Which statements about water intake are correct? Water is also found in fruits, vegetables, milk and soup We should drink at least 8 glasses of water daily The human body is made up of two thirds water You should drink juices, tea and coffee instead of water NUTRITION AND HEALTHY EATING

8 tips for healthy eating The last tip was: ‘Do not skip breakfast’. There is a saying that breakfast is the most important meal of the day – why do you think this tip is included in our 8 tips for health eating? NUTRITION AND HEALTHY EATING

8 tips for healthy eating Which statements about breakfast are correct? Breakfast is called breakfast because it breaks our overnight fast A high fibre or protein-rich breakfast helps the brain to function better Some breakfast cereals contain 37% sugar Eating breakfast will make you gain weight NUTRITION AND HEALTHY EATING

8 tips for healthy eating Now it’s time to see if your diet stands up to the test! Keep a food diary for a week, and then analyse it to see if you can tick off all 8 healthy eating tips! NUTRITION AND HEALTHY EATING In the food diary activity session, you’ll learn all about the best types of food in each food group to eat.