© british nutrition foundation 2013 eat well!. © british nutrition foundation 2013 welcome to...

© British Nutrition Foundation 2013© British Nutrition Foundation 2013

Eat well!

© British Nutrition Foundation 2013

Welcome to Healthy Eating Week!

What does healthy eating mean to you?

Think about the following…

Eating well is important for us to be healthy and strong.

?


Eating well

The eatwell plate helps us to choose the types and proportions which make up a healthy, varied diet.

Bread, rice, potatoes, pasta and other starchy foodsFruit and vegetables

Meat, fish, eggs, beans and other non-dairy sources of protein

Foods and drinks high in fat and/or

sugar

Milk and dairy foods


Fruit and vegetables

One-third of The eatwell plate should be made up of fruit and vegetables.

Fruit and vegetables provide vitamins and minerals for good health.

We should all eat at least 5 a day. What counts?

fresh dried juicedfrozen canned


How much is a portion?

A. 1 pineapple B. 1 plum

C. 1 apple D. 1 pea

correct


A portion

*

*

3 tablespoons

* Can only be counted as one of

your portions a day. What is your

favourite fruit/veg?


True or false?

FalseFalse

Juice only counts as a maximum of 1 A DAY because much of the fibre is lost. Smoothies can count as 2 of your 5 A DAY (if they include at least 80g crushed fruit/vegetable and at least 150ml fruit juice).

“Drinking 5 different glasses of fruit juice provides my 5 A DAY!”


Bread, rice, potatoes, pasta and other starchy foods

These foods provide starchy carbohydrate, which gives us energy. They also provide some B vitamins and minerals such as calcium and iron.

Choosing whole grain varieties gives us extra dietary fibre which is important for gut health.

Include some starchy foods at every meal. What is your favourite?



Milk and dairy foods provide us calcium, which is an important mineral to keep our bones strong.

They also provide protein, some B vitamins and other minerals.

Try different kinds - milk, cheese, yogurt and calcium-fortified soya drinks all count. Choose lower fat versions whenever possible.


True or false?

FalsFals

ee

Calcium is in the non-cream part of milk, so it is not removed with the fat when milk is skimmed.

“Reduced fat dairy products contain less calcium than full fat options.”


Meat, fish, eggs, beansand other non-dairy sources of protein

These foods are great sources of protein, which is important for growth and development.

There are plenty of foods to choose from in this group – try a variety, go for leaner cuts of meat and use healthier ways when cooking these foods.

We are recommended to eat two portions of fish a week, one of which should be oily. Can you name some examples?


Which of these is an oily fish?

A. Haddock B. Salmon

C. Canned tuna D. Cod

correct


These foods add enjoyment to our diet, but we should keep these in small amounts.

Foods high in fat are high in energy, and having too many foods high in saturated fat can be bad for our hearts.

Too many sugar-containing food and drinks consumed between meals is linked with an increased tendency towards tooth decay.

Foods and drinks high in fat and/or sugar


Sort out these foods

Where do these foods and drinks belong to onThe eatwell plate?


Sort out these foods

Bread, rice, potatoes, pasta and other starchy foods

Fruit and vegetables

Meat, fish, eggs, beans and other non-dairy sources of protein

Foods and drinks high in fat and/or

sugar



Composite dishes

Most dishes are made up of foods from different food groups. Can you name the main ingredients for these dishes and where they belong to on The eatwell plate?


Composite dish

Beans on toast

Baked beans

Toast


Composite dish

Bean stew

Onions, carrots, tomatoes, peppers

and celery

Kidney beans

Vegetable oil


Composite dish

Fruit smoothie

Frozen berries and banana

Milk and yogurt


Composite dish

Spaghetti bolognese

Tomatoes and onions

Spaghetti

Cheese

Minced beef

Vegetable oil


Also…

Remember to:•keep hydrated, drinking 6 to 8 glasses of fluid each day - more when the weather is hot and when you have been active;•be active - at least 60 minutes each day!


Track your targets!

What are you doing for Healthy Eating Week?


For further information on Healthy Eating Week, visit www.healthyeatingweek.org.uk

© british nutrition foundation 2013 eat well!. © british nutrition foundation 2013 welcome to...

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