Enviar búsqueda
Cargar
The eatwell plate - a guide to healthy eating
•
0 recomendaciones
•
3,969 vistas
Título mejorado por IA
The Mackay School
Seguir
The eat well plate
Leer menos
Leer más
Alimentación
Empresariales
Salud y medicina
Denunciar
Compartir
Denunciar
Compartir
1 de 6
Descargar ahora
Descargar para leer sin conexión
Recomendados
Balanced Diet
Balanced Diet
hiratufail
Food and nutrients
Food and nutrients
MARIAMC_TEACHER
Food pyramid power point
Food pyramid power point
prakashshankar
Food and nutrition
Food and nutrition
Rachel Thomas
Diet and Nutrition_New.ppt
Diet and Nutrition_New.ppt
Shama
Rice,pasta and bread
Rice,pasta and bread
Ahmad Ffareez
Classification of salads
Classification of salads
Cy Cabilin
Keeping healthy
Keeping healthy
shayekc
Recomendados
Balanced Diet
Balanced Diet
hiratufail
Food and nutrients
Food and nutrients
MARIAMC_TEACHER
Food pyramid power point
Food pyramid power point
prakashshankar
Food and nutrition
Food and nutrition
Rachel Thomas
Diet and Nutrition_New.ppt
Diet and Nutrition_New.ppt
Shama
Rice,pasta and bread
Rice,pasta and bread
Ahmad Ffareez
Classification of salads
Classification of salads
Cy Cabilin
Keeping healthy
Keeping healthy
shayekc
High and low phosphorus foods
High and low phosphorus foods
RosaSanchez159
Healthy diet
Healthy diet
pritrazo
Fn1 ppt. my plate dietary guidelines
Fn1 ppt. my plate dietary guidelines
MsKPetty
Healthy diet
Healthy diet
KusumRamachandra
Being Healthy
Being Healthy
coyb1971
Low Sodium Diet Tips
Low Sodium Diet Tips
Kiwi Girl
HEALTHY EATING HABIT
HEALTHY EATING HABIT
International Institute of Tropical Agriculture
Planning Nutritious Meals for the Family
Planning Nutritious Meals for the Family
MAILYNVIODOR1
02 types of bread used in sandwich preparation
02 types of bread used in sandwich preparation
KimAnthonyMalonzo
Food pyramid presentation
Food pyramid presentation
krr9163
Healthy Lunch boxes
Healthy Lunch boxes
Jordan Wathall
Salads
Salads
011111489
Lo 3 prepare soups
Lo 3 prepare soups
MiamieCampos1
Food pyramid power
Food pyramid power
Hatice Erkurt
The 5 food groups powerpoint
The 5 food groups powerpoint
petercleary
Grade 9 - Nutrition
Grade 9 - Nutrition
stewthiessen
Food
Food
Home
FOOD HABIT
FOOD HABIT
Kashif Mir
Ingredients in preparing stocks
Ingredients in preparing stocks
jaserLopez
Hungarian cuisine.
Hungarian cuisine.
Comenius Comenius
Eat well , Your Guide to Healthy Eating Plan
Eat well , Your Guide to Healthy Eating Plan
Roli Okoregbo
Use of my plate and the eat well
Use of my plate and the eat well
slideshareacount
Más contenido relacionado
La actualidad más candente
High and low phosphorus foods
High and low phosphorus foods
RosaSanchez159
Healthy diet
Healthy diet
pritrazo
Fn1 ppt. my plate dietary guidelines
Fn1 ppt. my plate dietary guidelines
MsKPetty
Healthy diet
Healthy diet
KusumRamachandra
Being Healthy
Being Healthy
coyb1971
Low Sodium Diet Tips
Low Sodium Diet Tips
Kiwi Girl
HEALTHY EATING HABIT
HEALTHY EATING HABIT
International Institute of Tropical Agriculture
Planning Nutritious Meals for the Family
Planning Nutritious Meals for the Family
MAILYNVIODOR1
02 types of bread used in sandwich preparation
02 types of bread used in sandwich preparation
KimAnthonyMalonzo
Food pyramid presentation
Food pyramid presentation
krr9163
Healthy Lunch boxes
Healthy Lunch boxes
Jordan Wathall
Salads
Salads
011111489
Lo 3 prepare soups
Lo 3 prepare soups
MiamieCampos1
Food pyramid power
Food pyramid power
Hatice Erkurt
The 5 food groups powerpoint
The 5 food groups powerpoint
petercleary
Grade 9 - Nutrition
Grade 9 - Nutrition
stewthiessen
Food
Food
Home
FOOD HABIT
FOOD HABIT
Kashif Mir
Ingredients in preparing stocks
Ingredients in preparing stocks
jaserLopez
Hungarian cuisine.
Hungarian cuisine.
Comenius Comenius
La actualidad más candente
(20)
High and low phosphorus foods
High and low phosphorus foods
Healthy diet
Healthy diet
Fn1 ppt. my plate dietary guidelines
Fn1 ppt. my plate dietary guidelines
Healthy diet
Healthy diet
Being Healthy
Being Healthy
Low Sodium Diet Tips
Low Sodium Diet Tips
HEALTHY EATING HABIT
HEALTHY EATING HABIT
Planning Nutritious Meals for the Family
Planning Nutritious Meals for the Family
02 types of bread used in sandwich preparation
02 types of bread used in sandwich preparation
Food pyramid presentation
Food pyramid presentation
Healthy Lunch boxes
Healthy Lunch boxes
Salads
Salads
Lo 3 prepare soups
Lo 3 prepare soups
Food pyramid power
Food pyramid power
The 5 food groups powerpoint
The 5 food groups powerpoint
Grade 9 - Nutrition
Grade 9 - Nutrition
Food
Food
FOOD HABIT
FOOD HABIT
Ingredients in preparing stocks
Ingredients in preparing stocks
Hungarian cuisine.
Hungarian cuisine.
Destacado
Eat well , Your Guide to Healthy Eating Plan
Eat well , Your Guide to Healthy Eating Plan
Roli Okoregbo
Use of my plate and the eat well
Use of my plate and the eat well
slideshareacount
PP Healthy Eating Rachegan Primary School
PP Healthy Eating Rachegan Primary School
Megan Findlater
Eat a rainbow presentation for 3-7 year-olds (primary school)
Eat a rainbow presentation for 3-7 year-olds (primary school)
Naomi Uludamar
opiniac.com wulgaryzmy w komentarzach Internautów - infografika
opiniac.com wulgaryzmy w komentarzach Internautów - infografika
Zbigniew Nowicki
Healthy eating for adolescents
Healthy eating for adolescents
Rawan Zakaria
Changes to the properties
Changes to the properties
emmachanner2
My plate presentation
My plate presentation
joshuathompson21
MyPlate PowerPoint
MyPlate PowerPoint
emurfield
Choose MyPlate: Selected Consumer Messages
Choose MyPlate: Selected Consumer Messages
Alice Henneman
My Plate, My pyramid and food guide pyramid
My Plate, My pyramid and food guide pyramid
Nur Imani Iman Ghazali
Nutrition 101
Nutrition 101
Charlotte R. Williams, MAEd
Food pyramid power point
Food pyramid power point
Muhd Fuadz
How to Use Slideshare
How to Use Slideshare
Converting Copy
Presentation on Healthy Eating
Presentation on Healthy Eating
anadolu university
Powerpoint Healthy Eating
Powerpoint Healthy Eating
theelliotthouse
Destacado
(16)
Eat well , Your Guide to Healthy Eating Plan
Eat well , Your Guide to Healthy Eating Plan
Use of my plate and the eat well
Use of my plate and the eat well
PP Healthy Eating Rachegan Primary School
PP Healthy Eating Rachegan Primary School
Eat a rainbow presentation for 3-7 year-olds (primary school)
Eat a rainbow presentation for 3-7 year-olds (primary school)
opiniac.com wulgaryzmy w komentarzach Internautów - infografika
opiniac.com wulgaryzmy w komentarzach Internautów - infografika
Healthy eating for adolescents
Healthy eating for adolescents
Changes to the properties
Changes to the properties
My plate presentation
My plate presentation
MyPlate PowerPoint
MyPlate PowerPoint
Choose MyPlate: Selected Consumer Messages
Choose MyPlate: Selected Consumer Messages
My Plate, My pyramid and food guide pyramid
My Plate, My pyramid and food guide pyramid
Nutrition 101
Nutrition 101
Food pyramid power point
Food pyramid power point
How to Use Slideshare
How to Use Slideshare
Presentation on Healthy Eating
Presentation on Healthy Eating
Powerpoint Healthy Eating
Powerpoint Healthy Eating
Similar a The eatwell plate - a guide to healthy eating
food plate
food plate
eatwellin
Healthy eating.ppt
Healthy eating.ppt
DrirFaisalHasan
Healthy eating.ppt
Healthy eating.ppt
Dr-Faisal Al-Shormany
Yummy healthy recipes balanced diet
Yummy healthy recipes balanced diet
karamjeetkaur54
How to eat healthy
How to eat healthy
Tarek Hadedy
Healthy Eating Tips | Valsa mathew
Healthy Eating Tips | Valsa mathew
Valsa Mathew
Diet,exercise & sleep: Mantras of Happy Life By Dr.D.Gunasingh
Diet,exercise & sleep: Mantras of Happy Life By Dr.D.Gunasingh
drgunasingh
Women and health
Women and health
Aishaa3
Healthier eating and drinking
Healthier eating and drinking
Hana Abdulsalam
Healthy food for life 2022
Healthy food for life 2022
saoula khereddine
Hpm00796
Hpm00796
Vinod Kumar
Nutrition Sree
Nutrition Sree
s9216
Nutrition and child
Nutrition and child
Dr. Vithalrao Vikhe Patil Foundation's Medical College and Hospital, Ahmednagar
Healthy eating tips
Healthy eating tips
Healthy Meal Plan
111Lifestyle & balanced diet .pptx
111Lifestyle & balanced diet .pptx
swatik34
Heaalty life healthy food
Heaalty life healthy food
m_srihari
Roberts Diet Overview Gastrointestinal (GI) Dysmotility Diet Guideline Overview
Roberts Diet Overview Gastrointestinal (GI) Dysmotility Diet Guideline Overview
mitoaction
March 2014 uhc wellness newsletter1
March 2014 uhc wellness newsletter1
Brafton
FOOD REQUIREMENTS.pptx
FOOD REQUIREMENTS.pptx
SherylBunao
Dr. Jonathan Spages | Moderate salt and sodium in Food
Dr. Jonathan Spages | Moderate salt and sodium in Food
Dr Jonathan Spages
Similar a The eatwell plate - a guide to healthy eating
(20)
food plate
food plate
Healthy eating.ppt
Healthy eating.ppt
Healthy eating.ppt
Healthy eating.ppt
Yummy healthy recipes balanced diet
Yummy healthy recipes balanced diet
How to eat healthy
How to eat healthy
Healthy Eating Tips | Valsa mathew
Healthy Eating Tips | Valsa mathew
Diet,exercise & sleep: Mantras of Happy Life By Dr.D.Gunasingh
Diet,exercise & sleep: Mantras of Happy Life By Dr.D.Gunasingh
Women and health
Women and health
Healthier eating and drinking
Healthier eating and drinking
Healthy food for life 2022
Healthy food for life 2022
Hpm00796
Hpm00796
Nutrition Sree
Nutrition Sree
Nutrition and child
Nutrition and child
Healthy eating tips
Healthy eating tips
111Lifestyle & balanced diet .pptx
111Lifestyle & balanced diet .pptx
Heaalty life healthy food
Heaalty life healthy food
Roberts Diet Overview Gastrointestinal (GI) Dysmotility Diet Guideline Overview
Roberts Diet Overview Gastrointestinal (GI) Dysmotility Diet Guideline Overview
March 2014 uhc wellness newsletter1
March 2014 uhc wellness newsletter1
FOOD REQUIREMENTS.pptx
FOOD REQUIREMENTS.pptx
Dr. Jonathan Spages | Moderate salt and sodium in Food
Dr. Jonathan Spages | Moderate salt and sodium in Food
Último
Let Me Relax Dubai Russian Call girls O56338O268 Dubai Call girls AgenCy
Let Me Relax Dubai Russian Call girls O56338O268 Dubai Call girls AgenCy
stephieert
College Call Girls Nashik Ria 7001305949 Independent Escort Service Nashik
College Call Girls Nashik Ria 7001305949 Independent Escort Service Nashik
ranjana rawat
THE ARTISANAL SALT OF SAN VICENTE, ILOCOS SUR: A CASE STUDY
THE ARTISANAL SALT OF SAN VICENTE, ILOCOS SUR: A CASE STUDY
Humphrey A Beña
VIP Russian Call Girls Gorakhpur Chhaya 8250192130 Independent Escort Service...
VIP Russian Call Girls Gorakhpur Chhaya 8250192130 Independent Escort Service...
Suhani Kapoor
Call Girls Dubai &ubble O525547819 Call Girls In Dubai Blastcum
Call Girls Dubai &ubble O525547819 Call Girls In Dubai Blastcum
kojalkojal131
VVIP Pune Call Girls Viman Nagar (7001035870) Pune Escorts Nearby with Comple...
VVIP Pune Call Girls Viman Nagar (7001035870) Pune Escorts Nearby with Comple...
Call Girls in Nagpur High Profile
4th QT WEEK 2 Cook Meat Cuts part 2.pptx
4th QT WEEK 2 Cook Meat Cuts part 2.pptx
KattieAlisonMacatugg1
5th Annual International OMGD Grand Chapitre: A Spanish Wine Journey
5th Annual International OMGD Grand Chapitre: A Spanish Wine Journey
Chaîne des Rôtisseurs Bailliage National du Vietnam
(MAYA) Baner Call Girls Just Call 7001035870 [ Cash on Delivery ] Pune Escorts
(MAYA) Baner Call Girls Just Call 7001035870 [ Cash on Delivery ] Pune Escorts
ranjana rawat
VIP Call Girl Bikaner Aashi 8250192130 Independent Escort Service Bikaner
VIP Call Girl Bikaner Aashi 8250192130 Independent Escort Service Bikaner
Suhani Kapoor
Week 5 Dessert Accompaniments (Cookery 9)
Week 5 Dessert Accompaniments (Cookery 9)
MAARLENEVIDENA
(ISHITA) Call Girls Manchar ( 7001035870 ) HI-Fi Pune Escorts Service
(ISHITA) Call Girls Manchar ( 7001035870 ) HI-Fi Pune Escorts Service
ranjana rawat
(SUNAINA) Call Girls Alandi Road ( 7001035870 ) HI-Fi Pune Escorts Service
(SUNAINA) Call Girls Alandi Road ( 7001035870 ) HI-Fi Pune Escorts Service
ranjana rawat
Ho Sexy Call Girl in Mira Road Bhayandar | ₹,7500 With Free Delivery, Kashimi...
Ho Sexy Call Girl in Mira Road Bhayandar | ₹,7500 With Free Delivery, Kashimi...
Pooja Nehwal
Top Rated Pune Call Girls JM road ⟟ 6297143586 ⟟ Call Me For Genuine Sex Ser...
Top Rated Pune Call Girls JM road ⟟ 6297143586 ⟟ Call Me For Genuine Sex Ser...
Call Girls in Nagpur High Profile
Call Girl Nashik Khushi 7001305949 Independent Escort Service Nashik
Call Girl Nashik Khushi 7001305949 Independent Escort Service Nashik
ranjana rawat
Call Girls in Nashik Ila 7001305949 Independent Escort Service Nashik
Call Girls in Nashik Ila 7001305949 Independent Escort Service Nashik
Call Girls in Nagpur High Profile
Russian Call Girls in Nashik Riya 7001305949 Independent Escort Service Nashik
Russian Call Girls in Nashik Riya 7001305949 Independent Escort Service Nashik
ranjana rawat
Russian Call Girls in Nagpur Devyani Call 7001035870 Meet With Nagpur Escorts
Russian Call Girls in Nagpur Devyani Call 7001035870 Meet With Nagpur Escorts
Call Girls in Nagpur High Profile
Top Rated Pune Call Girls Baner ⟟ 6297143586 ⟟ Call Me For Genuine Sex Servi...
Top Rated Pune Call Girls Baner ⟟ 6297143586 ⟟ Call Me For Genuine Sex Servi...
Call Girls in Nagpur High Profile
Último
(20)
Let Me Relax Dubai Russian Call girls O56338O268 Dubai Call girls AgenCy
Let Me Relax Dubai Russian Call girls O56338O268 Dubai Call girls AgenCy
College Call Girls Nashik Ria 7001305949 Independent Escort Service Nashik
College Call Girls Nashik Ria 7001305949 Independent Escort Service Nashik
THE ARTISANAL SALT OF SAN VICENTE, ILOCOS SUR: A CASE STUDY
THE ARTISANAL SALT OF SAN VICENTE, ILOCOS SUR: A CASE STUDY
VIP Russian Call Girls Gorakhpur Chhaya 8250192130 Independent Escort Service...
VIP Russian Call Girls Gorakhpur Chhaya 8250192130 Independent Escort Service...
Call Girls Dubai &ubble O525547819 Call Girls In Dubai Blastcum
Call Girls Dubai &ubble O525547819 Call Girls In Dubai Blastcum
VVIP Pune Call Girls Viman Nagar (7001035870) Pune Escorts Nearby with Comple...
VVIP Pune Call Girls Viman Nagar (7001035870) Pune Escorts Nearby with Comple...
4th QT WEEK 2 Cook Meat Cuts part 2.pptx
4th QT WEEK 2 Cook Meat Cuts part 2.pptx
5th Annual International OMGD Grand Chapitre: A Spanish Wine Journey
5th Annual International OMGD Grand Chapitre: A Spanish Wine Journey
(MAYA) Baner Call Girls Just Call 7001035870 [ Cash on Delivery ] Pune Escorts
(MAYA) Baner Call Girls Just Call 7001035870 [ Cash on Delivery ] Pune Escorts
VIP Call Girl Bikaner Aashi 8250192130 Independent Escort Service Bikaner
VIP Call Girl Bikaner Aashi 8250192130 Independent Escort Service Bikaner
Week 5 Dessert Accompaniments (Cookery 9)
Week 5 Dessert Accompaniments (Cookery 9)
(ISHITA) Call Girls Manchar ( 7001035870 ) HI-Fi Pune Escorts Service
(ISHITA) Call Girls Manchar ( 7001035870 ) HI-Fi Pune Escorts Service
(SUNAINA) Call Girls Alandi Road ( 7001035870 ) HI-Fi Pune Escorts Service
(SUNAINA) Call Girls Alandi Road ( 7001035870 ) HI-Fi Pune Escorts Service
Ho Sexy Call Girl in Mira Road Bhayandar | ₹,7500 With Free Delivery, Kashimi...
Ho Sexy Call Girl in Mira Road Bhayandar | ₹,7500 With Free Delivery, Kashimi...
Top Rated Pune Call Girls JM road ⟟ 6297143586 ⟟ Call Me For Genuine Sex Ser...
Top Rated Pune Call Girls JM road ⟟ 6297143586 ⟟ Call Me For Genuine Sex Ser...
Call Girl Nashik Khushi 7001305949 Independent Escort Service Nashik
Call Girl Nashik Khushi 7001305949 Independent Escort Service Nashik
Call Girls in Nashik Ila 7001305949 Independent Escort Service Nashik
Call Girls in Nashik Ila 7001305949 Independent Escort Service Nashik
Russian Call Girls in Nashik Riya 7001305949 Independent Escort Service Nashik
Russian Call Girls in Nashik Riya 7001305949 Independent Escort Service Nashik
Russian Call Girls in Nagpur Devyani Call 7001035870 Meet With Nagpur Escorts
Russian Call Girls in Nagpur Devyani Call 7001035870 Meet With Nagpur Escorts
Top Rated Pune Call Girls Baner ⟟ 6297143586 ⟟ Call Me For Genuine Sex Servi...
Top Rated Pune Call Girls Baner ⟟ 6297143586 ⟟ Call Me For Genuine Sex Servi...
The eatwell plate - a guide to healthy eating
1.
© Food –
a fact life 2011 Teachers’ Notes The eatwell plate The eatwell plate is a pictorial food guide showing the proportion and types of foods that are needed to make up a healthy, varied and balanced diet. The plate has been produced by the Food Standards Agency as a guide that aims to help people to understand and enjoy healthy eating. The eatwell plate is based on the Government’s Eight Tips for Eating Well, which are: 1. Base your meals on starchy foods. 2. Eat lots of fruit and vegetables. 3. Eat more fish 4. Cut down on saturated fat and sugar. 5. Try to eat less salt 6. Get active and be a healthy weight. 7. Drink plenty of water. 8. Don’t skip breakfast. The plate applies to most people, including vegetarians, people of all ethnic origins and people who are a healthy weight for their height, as well as those who are overweight. Healthy eating is all about balance, meaning that there are no good or bad foods and all foods can be included in a healthy diet as long as the overall balance of foods is right. All foods provide energy and nutrients and it is achieving the correct intake of those nutrients that is important for health. We eat food to provide us with energy to live but the balance between how much carbohydrate, fat and protein we eat must be right for us to remain healthy. Too little protein can interfere with growth and other body functions, too much fat can lead to obesity and heart disease. No single food contains all the essential nutrients the body needs to be healthy and function efficiently. Different foods contain different vitamins and minerals, therefore a healthy diet should include a variety of foods to ensure all the vitamins and minerals are provided. For example, dairy products such as milk and yogurts are great sources of calcium, but they are a poor source of vitamin C; citrus fruits are good sources of vitamin C, but they do not provide any iron.
2.
© Food –
a fact life 2011 The plate is divided into five food groups: Foods from the largest groups should be eaten most often and foods from the smallest group should be eaten least often. The guide is shaped like a dinner plate which has been designed to make healthy eating simpler to understand and interpret. The eatwell plate shows the types of foods that fit into the five commonly accepted food groups and the proportions of these foods that should be eaten from each group. People should be encouraged to choose a variety of foods from the four largest groups every day to ensure that they obtain the wide range of nutrients their bodies need to grow, develop and/or function properly and stay healthy. More foods should be eaten from the bread, rice, potatoes, pasta and other starchy foods group and the fruit and vegetables group compared with the milk and dairy foods group and the meat, fish, eggs, beans and other non-dairy sources of protein group. Foods in the smallest group – foods and drinks high in fat and/or sugar – add choice and palatability but foods from this group should be used sparingly if they are eaten every day (such as butter and spreads) or not eaten too often (such as sweets and crisps). It is not necessary to achieve this balance at each meal but it should be applied to food eaten over a day or even a week. The amounts that should be consumed will vary depending on energy needs (based on age, sex and physical activity levels) and appetite. Dishes containing more than one food can also fit into the model. For example, a pizza has a dough base with toppings. The dough base counts as a starchy food so having a thick base is a good idea. If the pizza is home- made the topping could be made with a reduced fat cheese or less cheese and more tomato. Including a side salad with the pizza would increase the amount of vegetables eaten, and fruit could be eaten to complete the meal.
3.
© Food –
a fact life 2011 Key message The key message from the eatwell plate is that having a balance and variety of foods in the diet is important for health. Aiming to achieve this balance every day is a sensible and practical approach, although it is not necessary to achieve it at every meal. Choosing different foods from within each group is also important as this adds to the range of nutrients consumed, as well as variety to the diet.
4.
© Food –
a fact life 2011 Fruit and vegetables Eating at least five portions of fruit and vegetables every day is recommended for health. All fruits and vegetables count except for potatoes. Fruits and vegetables do not need to be fresh or raw; canned, dried, frozen, juices or cooked in soups and stews are just as good and all count towards 5 A DAY. Fruits and vegetables are low in fat and high in dietary fibre, so help to provide us with a range of important nutrients without exceeding our energy requirements. We need dietary fibre in our diet to help us maintain a healthy gut. Fruit and vegetables are good sources of soluble dietary fibre which is important for heart helath. They also contain vitamins and minerals – the main ones being vitamin C, vitamin A and folate. Some fruit and vegetables are higher in some vitamins and minerals that others e.g. bananas are high in potassium, where as dried apricots are high in iron. This is why it is important to eat a range of fruit and vegetables rather than having the same ones all the time – a good saying to remember is ‘eat a rainbow!’ Fruit and vegetables also contain substances known as antioxidants which help protect against diseases such as cancer and heart disease. Top tips: • Choose fruit or chopped vegetables as a snack. • Add dried or fresh fruit to breakfast cereals. • Have a salad with sandwiches or with pizza. • Add vegetables to casseroles and stews and fruit to desserts. • Try not to eat the same fruit and vegetables every day. Bread, rice, potatoes, pasta and other starchy foods Foods from this group should make up a third of the food we eat and be included at each meal. They provide us with energy in the form of starchy carbohydrates. Eating more starchy foods such as bread, potatoes, rice and pasta helps to reduce the amount of fat and increase the amount of insoluble dietary fibre in the diet. Wholemeal and wholegrain versions should be included as well as white or refined versions to improve dietary fibre intake, which keeps the gut healthy. Potatoes, yams, plantains and sweet potato fall into this group, rather than fruit and vegetables, because they contain starchy carbohydrates. • Base your meals around foods from this group. • Eat wholegrain or wholemeal breads, pastas and cereals as well as white choices. • Choose low fat oven chips rather than fried chips (oven chips fall into this food group but fried chips don’t). • Avoid frying or adding too much fat to these foods.
5.
© Food –
a fact life 2011 Milk and dairy foods Meat, fish, eggs, beans and other non-dairy sources of protein These foods provide protein for growth and development and minerals such as iron, zinc and magnesium and also B vitamins. Leaner cuts of meat and lower fat versions of these foods should be included. Visible fat and skin should be trimmed from meat and poultry, and cooking methods should be used that do not add fat, e.g. grilling, baking, steaming or poaching instead of frying. This helps to reduce the amount of saturated fat in the diet. It is recommended that fish should be included in the diet at least twice a week and that at least one of these is an oily fish, e.g. salmon, trout, mackerel or sardines. Other sources of non dairy protein include nuts, tofu, mycoprotein, textured vegetable protein (TVP), beans such as kidney beans and canned baked beans, and pulses such as lentils. • Choose lower fat meat products. • Choose lean cuts of meat. • Remove visible fat including skin from meat and poultry and drain away fat after cooking. • Try to grill, poach, steam, bake or microwave meat and fish rather than frying. • Eat oily fish once a week. These foods provide calcium and are very important in the diet for good bone health. These foods should be eaten in moderate amounts every day. Try to choose lower fat versions whenever you can, such as semi- skimmed milk, low fat yogurt and reduced fat cheese. • Choose lower fat milk, i.e. semi-skimmed, 1% or skimmed milk. • Choose low fat yogurts and reduced fat cheeses.
6.
© Food –
a fact life 2011 Foods and drinks high in fat and/or sugar These foods should be eaten in small amounts. Some of these foods, such as oils and spreads, are typically eaten every day, so they should be used sparingly and lower fat alternatives should be used where possible. Other foods, such as cakes and biscuits, should be not be eaten too frequently. Food and drinks containing sugar should be eaten as part of meals, rather than between meals. • Eat small quantities of these foods. • Choose low fat or reduced sugar foods where possible. • Use spreads and oils sparingly – opt for vegetable fats and oils. • Try to limit consumption of sugar-containing foods and drinks between meals. • Try not to add fat to foods when cooking. Fluids It is important to drink enough to remain well hydrated. One of the most common causes of inability to concentrate is dehydration. Even mild dehydration of around 2% affects concentration, yet not enough to stimulate feelings of thirst. Drinking plenty of water can help concentration, sports performance and prevent headaches. The body needs about 1.2 litres (6 – 8 glasses) of fluid per day (all drinks count except for alcohol). When the weather is hot, or during and after exercise or strenuous activity, more fluid is needed to replace what is lost from the body. Further information Department of Health www.dh.gov.uk British Nutrition Foundation www.nutrition.org.uk British Dietetic Association Teen WeightWise www.teenweightwise.com
Descargar ahora