The Active Learning Food Cards

 128 food cards  Meal planner  Blank eatwell plate

Food cards There are 128 food and drink cards provided, including a wide range of food and drinks from The eatwell plate groups.

Energy is measured in joules (J) or kilojoules (kJ) but many people are more familiar with the term calories (kcal).

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 1  1 kilojoule (kJ) = 1,000 joules  1 megajoule (MJ) = 1,000,000 joules  1 kilocalorie (kcal) = 1,000 calories, or 1 Calorie

The food cards show the energy value in both kcal and kJ, rounded to the nearest whole number. If pupils wish to make their own food cards, they can convert from one unit to another: 1 kcal = 4.184 kJ.

Food cards ideas for 3-5

Ask children to:

 Sort the images by colour.  Sort the images by shape.  Find all the drinks.  Find all the fruit and vegetables.  Find all the foods that grow under the ground.  Sort the images into food and drinks ‘tried’ and ‘not tried’.  Choose five foods you would like to try.  Find any foods or drinks you had yesterday.  Find a food or drink that each person in your family likes.  Find any image cards where you can see two foods.  Find all the foods you could have for breakfast.  Choose your three favourite foods.  Link the food cards to food grown or produced locally.

Food card ideas for 5-11

Ask children to:

 Sort the food cards into the different food groups of The eatwell plate.  Sort the food cards in to those which come from plants and those which come from animals.  Find all the fish images.  Find all the foods made from milk.  Find all the images which count towards 5 A DAY.  Sort the foods in to those you have to cook before you eat and those you can eat raw.  Order the images alphabetically.  Find all the foods and drinks that you should only have in small amounts and/or occasionally.  Sort the images into individual food items and composite dishes (those which contain foods from more than one food group).  Link the images to food grown or produced locally. Why not use our map to help?  Choose 10 images at random and sort them from highest to lowest in energy (kJ/kcal).  Sort all the images into these three energy groups: 0 – 500 kJ; 501 – 1,500kJ; 1,501 – 3,000.  Sort the dishes in to where they originate on a world map.  Choose three cards at random from a bag and design a meal/recipe using the three cards as main ingredients. Pupils can share this idea with the class. (Teacher -Select 30 of the food cards which represent foods from the four main eatwell plate groups. Avoid choosing drinks and composite dishes. Place the selected cards in a bag.)

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 2  Identify which food cards are composite dishes, the component parts of the dish and which group of The eatwell plate the ingredients would belong.

Food card ideas for 11+

Ask pupils to:

• Order foods from low to high energy to stimulate discussion. Pupils could be provided with a list of the food cards first, to predict the energy order before looking at the cards to reveal whether they were correct. • Create their own cards based on their recipes entered into Explore food (free nutritional analysis tool). Then use the other food cards to plan a day’s meal, investigating how the recipe could fit into a possible day. • Create their own cards based on foods from restaurants (nutritional information online) and see how eating out fits into a balanced diet. • Create their own cards based on foods from a supermarket (nutritional information online). • Look at possible swaps in the diet (e.g. to lower energy options). • Look at how cooking method (e.g. frying vegetables as opposed to boiling) or choice between different type (e.g. cheese) can affect the energy content. • Calculate how eating different portion sizes can affect the energy provided, compared to those described. • Use the cards to compare breakfasts (e.g. continental vs traditional cooked, different cereals, different milk) and plan what to serve at a breakfast club taking into account the new school food standards. • Identify food cards can be consumed as snacks. Compare the different energy values of the different snacks. Set pupils the task of designing and making their own healthier snack. • Compare the energy content of different types of food that provide protein, e.g. meat, fish, dairy, eggs, nuts, alternatives • Identify which food cards are composite dishes and suggest ways to modify the dish to reduce the energy content.

Meal planner The meal planner contains sections for pupils to plan a day’s menu including snacks and drinks, encouraging them to look at the energy intake over a day.

Our daily intake of energy and nutrients is split over the meals and snacks we have throughout the day. The UK government suggests that one way to spread total energy intake over the day could be:  20% at breakfast;  30% at lunch;  30% at dinner;  20% for snacks and additional drinks.

The reason behind this recommendation is that in general, we eat a greater range and amount of foods at lunch and the evening meal compared with breakfast and snacks, so these meals tend to provide more energy. Below is the suggested breakdown of energy

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 3 intake over a day for adult males and females. Other Estimated Average Requirements for Energy for different ages can be found on page 6.

Breakfast in kcal Lunch in kcal Dinner in kcal Snacks in kcal Total in kcal

(kJ) (kJ) (kJ) (kJ) (kJ) Female 1700 (400) 2500 (600) 2500 (600) 1700 (400) 8400 (2000)

Male 2100 (500) 3150 (750) 3150 (750) 2100 (500) 10500 (2500)

The adult reference intakes (RIs) used for food labelling is 2000kcal/8400kJ – based on an average-sized woman doing an average amount of physical activity.

Meal planner ideas for 11+

Ask pupils to use the meal planner and food cards to:

• Plan a diet for the day for themselves/others – making sure it meets guidelines other than energy (e.g. 5 A DAY, enough fluid). • Adapt meal plans based on different energy requirements or different lifestyle/preferences (e.g. vegetarian, not a snacker, shift worker, active lifestyle). • Use the diet planned out on the meal planner to enter into Explore food to look at how it meets the DRVs of nutrients. • Plan a diet for a day suitable for someone with intolerances/allergies (e.g. coeliac disease, lactose intolerance, nut allergy). Ask them to suggest a diet for a day using the cards and identify what could/could not be eaten and suggest alternatives.

The eatwell plate The eatwell plate is the UK healthy eating model and acts as a guide to the proportion of foods we should consume from each food group. Some of the groups are larger than others.

Most of what we eat should come from ingredients shown in the two biggest food groups – Bread, rice, potatoes, pasta and other starchy foods and Fruit and vegetables. The Meat, fish, eggs, beans group and the Milk and dairy food group are smaller, illustrating that quantities from these groups should be less. The Foods and drinks high in fat and/or sugar group is the smallest group of The eatwell plate and we should only consume food and drinks from this group occasionally or in limited amounts. It is not necessary to follow the model rigidly at every single meal; instead aim to get the balance between the different food groups right; over the course of a day or even a week.

The eatwell plate is appropriate for most healthy people over two years of age. Children between the ages of two and five can make a gradual transition

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 4 towards the type of diet shown in The eatwell plate. People under medical supervision or with special dietary requirements should check with their doctor or dietitian to see whether The eatwell plate is suitable for them to follow.

The eatwell plate ideas

Ask pupils to:

• Sort the food cards in the correct group of The eatwell plate (you could also use the cards and poster to play The eatwell plate race) • Use the poster (printed A4) to record what they ate and drank for one day or for a meal occasion. • Create a large eatwell plate in a central area of the school (e.g. hall, canteen) and task pupils with drawing individual food and drinks to place on The eatwell plate. • Use The eatwell plate to plan a healthy school lunch for a day or a week. • Explore different types of foods and drinks from the different groups of The eatwell plate (e.g. food around the world).

Energy balance We all need energy to grow, stay alive, keep warm and be active. Energy is provided by the carbohydrate, protein and fat from the food and drinks we consume. It is also provided by alcohol. Different food and drinks provide different amounts of energy:  Fat provides 9kcal (37kJ)/g  Alcohol provides 7kcal (29kJ)/g  Protein provides 4kcal (17kJ)/g  Carbohydrate provides 3.75kcal (16kJ)/g

Your weight depends on the balance between how much energy you consume from food and drinks, and how much energy you use up by being active. When you eat or drink more energy than you use up, you put on weight; if you consume less energy from your diet than you expend, you lose weight; but if you eat and drink the same amount of energy as you use, you are in energy balance and your weight remains the same.

Energy requirements Daily energy requirements vary widely from one individual to the next. This is due to factors such as sex, body size, bodyweight, climate and physical activity levels.

Energy expenditure = Basal Metabolic Rate (BMR) x Physical Activity Level (PAL)

Estimated Average Requirements (EAR) for children aged 1-18 years old EAR MJ/d (kcal/d) Boys Girls Age (years) 1 3.2 (765) 3.0 (717) 2 4.2 (1004) 3.9 (932) 3 4.9 (1171) 4.5 (1076) 4 5.8 (1386) 5.4 (1291) 5 6.2 (1482) 5.7 (1362)

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 5 6 6.6 (1577) 6.2 (1482) 7 6.9 (1649) 6.4 (1530) 8 7.3 (1745) 6.8 (1625) 9 7.7 (1840) 7.2 (1721) 10 8.5 (2032) 8.1 (1936) 11 8.9 (2127) 8.5 (2032) 12 9.4 (2247) 8.8 (2103) 13 10.1(2414) 9.3 (2223) 14 11.0 (2629) 9.8 (2342) 15 11.8 (2820) 10.0 (2390) 16 12.4 (2964) 10.1 (2414) 17 12.9 (3083) 10.3 (2462) 18 13.2 (3155) 10.3 (2462)

For more information about EARs for Energy, including the adult EARs, see: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/339317/SACN_Dietary_Refere nce_Values_for_Energy.pdf Appendix: Food and drinks portion sizes

Fruit and vegetables

Food/drink Portion Portion size source size Sultanas 30 5 A DAY Grapes, red 80 5 A DAY Strawberries, raw 80 5 A DAY Lychee, raw, flesh only 80 5 A DAY Banana, flesh only 80 5 A DAY Oranges, flesh only 80 5 A DAY Melon, cantaloupe-type, flesh only 80 5 A DAY Apple, eating, raw, flesh and skin 80 5 A DAY Okra, stir-fried in corn oil 80 5 A DAY Spinach, mature, boiled in unsalted water 80 5 A DAY Sweet potato, boiled in unsalted water, flesh only 80 5 A DAY Peas, frozen, boiled in unsalted water 80 5 A DAY Carrots, old, boiled in unsalted water 80 5 A DAY Mixed vegetables, frozen, boiled in unsalted water 80 5 A DAY Pak choi, steamed 80 5 A DAY Sweetcorn, kernels, canned in water, drained 80 5 A DAY Lettuce, average, raw 80 5 A DAY Cucumber, raw, flesh and skin 80 5 A DAY Tomatoes, cherry, raw 80 5 A DAY Avocado 80 5 A DAY Fruit salad, homemade 140 FSA Book (fresh with syrup or juice, average portion) Orange juice, chilled 150 5 A DAY Pepper, capsicum, red, raw 80 5 A DAY Vegetable stir-fry mix, fried in rapeseed oil 80 5 A DAY

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 6 Squash, butternut, baked 80 5 A DAY Mushrooms, white, fried in rapeseed oil 80 5 A DAY Ratatouille, homemade 80 5 A DAY Celery, raw 80 5 A DAY Apricots, ready to eat (semi-dried) 30 5 A DAY Pineapple, raw, flesh only 80 5 A DAY Broccoli, green, steamed 80 5 A DAY Peas, sugar-snap, raw* 80 5 A DAY

Bread, rice, potatoes, pasta and other starchy foods

Food/drink Portion Portion size source size Bread, white sliced, toasted 27 FSA Book (Large loaf, 1 medium slice, toasted) Bread, wholemeal, average 36 FSA Book (Large loaf, 1 medium slice, fresh) Bread roll, wholemeal, plain 68 Retail data Bagel, plain 90 Retail data Chapatis, made with fat 60 FSA Book (Chapati with fat) Note this chapatti is smaller than retail averages. Crumpets, toasted 50 Retail data Cornflakes, fortified 30 FSA Book (1 average portion, medium) Muesli, Swiss style, unfortified 50 FSA Book (Muesli cereals, not crunchy,1 average portion, medium) Wheat biscuits, fortified 37.5 Retail data (2 wheat biscuits) Semi-skimmed milk, pasteurised, average 125 Retail data (for milk with cereal) Porridge oats, unfortified, cooked, made up 340 Retail data with semi-skimmed milk Old potato, baked, flesh and skin 180 FSA Book (medium with skin) Cous cous, plain, cooked 150 FSA Book (cracked wheat, average portion) Noodles, egg, medium, dried, boiled in 125 Retail data unsalted water Rice, white, basmati, boiled in unsalted water 180 FSA Book (boiled, average portion, medium) Pasta, spaghetti, white, dried, boiled in 220 FSA Book (medium unsalted water average portion) Naan bread, retail, including garlic and 65 Retail data (mini Naan) coriander

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 7 Chips, oven ready, no batter, baked 135 Retail data Cream crackers 16 Retail data (2 crackers) Wedges with skin, homemade, cooked in 180 FSA Book (based upon rapeseed oil baked potato, medium with skin) Pasta, wholewheat, spaghetti, dried, boiled in 220 FSA Book (medium unsalted water average portion) Rice, brown, wholegrain, boiled in unsalted 180 FSA Book (boiled, average water portion, medium) Bread, pitta, white 60 Retail data Milk and dairy

Food/drink Portion Portion size source size Yogurt, Greek style, plain 125 FSA Book (125g pot) Yogurt, low fat, plain 125 FSA Book (125g pot) Yogurt, soya, non-dairy alternative to yogurt, fruit, 125 FSA Book (125g pot) fortified Fromage frais, fruit, childrens, fortified 47 Retail data Cheddar, English 30 FSA Book (matchbox size piece) Cheddar type, 30% less fat 30 FSA Book (matchbox size piece) Edam 30 FSA Book (matchbox size piece) Spreadable cheese, soft white, full fat 30 FSA Book (in sandwich, average) Spreadable cheese, soft white, medium fat 30 FSA Book (in sandwich, average) Processed cheese, plain 20 FSA Book (1 slice) Whole milk, pasteurised, average 200 FSA Book (average glass, 200g) Skimmed milk, pasteurised, average 200 FSA Book (average glass, 200g) Soya, non-dairy alternative to milk, unsweetened, 200 FSA Book (average glass, fortified 200g)

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 8 Meat, fish, eggs, beans and other non-dairy sources of protein

Food/drink Portion Portion size source size Baked beans, canned in tomato sauce 200 Retail data (small can) Peanut butter, smooth 20 FSA Book (thickly spread on one slice) Eggs, chicken, whole, fried in sunflower oil 60 FSA Book (fried egg, average) Eggs, chicken, whole, boiled 61 FSA Book (no shell, size 2) Tofu, soya bean, steamed 99 Retail data Plain peanuts 25 FSA Book (roasted, salted, per bag small) Chicken breast, grilled without skin, meat only 130 FSA Book (1 breast, no bone, medium) Pork loin chops, grilled, lean only 120 FSA Book (loin steak, no bone, fried or grilled) Beefburger, 98-99% beef, grilled 78 FSA Book (100% beef, quarterpounder, fried or grilled) Prawns, standard, cooked 60 FSA Book (average portion, shelled) Fish fingers, cod, grilled/baked 56 FSA Book (1 fish finger, fried or grilled = 28g) Salmon, farmed, grilled 140 DH recommendation Cod in batter, fried, takeaway 225 FSA Book (in batter, large) Cod, baked 140 DH recommendation Vegetarian sausages, baked/grilled 90 Retail data (2 sausages) Houmous 50 Retail data Red kidney beans, canned in water, re-heated, 80 5 A DAY drained Vegeburger, grilled 56 FSA Book (average, fried) Ham 23 FSA Book (average slice) Tuna, canned in brine, drained 56 Retail data (1/2 can) Bacon rashers, back, grilled 25 FSA Book (1 rasher, back bacon, grilled or fried, average) Lamb, shoulder, diced, kebabs, grilled, lean 90 FSA Book (kebab, average portion on meat skewer)

Food/drink Portion Portion size source size Butter, unsalted 10 FSA Book (average spread on slice of bread, medium) Fat spread, reduced fat (41-62%), polyunsaturated 10 FSA Book (Flora, 1 portion (e.g. Flora Original) pack) Jam, fruit with edible seeds 15 FSA Book (average spreading on one slice of bread) Muffin, American, not chocolate, including 67 Retail data blueberry Potato crisps, fried in high oleic sunflower oil 26 FSA Book (small) Retail data (bag from multipack) Biscuits, digestive, half coated in chocolate 33 Retail data (2 biscuits) Chocolate, milk 36 Retail data (bar from multipack) Sausage roll, flaky pastry, ready to eat 60 FSA Book (medium) Chocolate mousse, low fat 60 FSA Book (purchased, individual, average) Ice cream, dairy, vanilla, soft scoop 44 Retail data (2 scoops) Crumble, fruit, wholemeal, homemade 170 FSA Book (apple crumble, average portion) Cola 330 FSA Book (carbonated canned drink, standard can =330ml) Samosa, vegetable 75 FSA Book (1 average, purchased) Chips, fine cut, from fast food outlets 114 Retail data Gateau, chocolate based, frozen (including Black 70 Retail data forest) Jelly, made with water 125 FSA Book (Purchased, ready to eat, per pot) Fruit gums/jellies 52 Retail data Mayonnaise 15 FSA Book (1 level tablespoon) Mayonnaise, reduced fat 15 FSA Book (1 level tablespoon)

Composite dishes

Food/drink Portion Portion size source

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 10 size Lasagne, homemade, with extra lean minced beef 420 FSA Book (average portion) Cottage/shepherd’s pie, reheated 310 FSA Book (average portion) Bolognese sauce (with meat) 240 FSA Book (sauce only) Bolognese sauce (with meat), homemade with 240 FSA Book (sauce only) extra lean mined beef Beef stew, homemade 260 FSA Book (stews, casseroles, average) Chicken curry, made with a cook-in sauce 260 FSA Book (chicken casserole or curry, medium/average portion) Sausage casserole, homemade 260 FSA Book (stews, casseroles, average) Fish pie, white fish 250 FSA Book (fish and potato, not pastry, average serving) Mixed dhal, homemade 200 FSA Book (vegetable curry). Note/no dhal portion size available in FSA book. Quiche, vegetable 180 FSA Book (large slice of quiche) Macaroni cheese, homemade 220 FSA Book (average portion) Pizza, cheese and tomato, retail 100 FSA Book (frozen, individual slices) Vegetable soup, homemade 300 Retail data Chilli, vegetable, homemade 200 FSA Book (average portion, no rice) Chicken, feta, vegetable and wholewheat pasta 506 BNF Recipe salad

Other food and drinks

Food/drink Portion Portion size source size Tomato ketchup 15 Retail data Diet cola 330 FSA Book (carbonated canned drink, standard can =330ml) Fruit juice drink/squash, no sugar added, 50 FSA Book (average undiluted* measure)

©British Nutrition Foundation 2015 www.foodafactoflife.org.uk 11 Nutritional composition data taken from McCance and Widdowson's Composition of Foods 7th Edition. Nutritional composition data for food and drinks marked with a * taken from the McCance and Widdowson’s The Composition of Foods Integrated Dataset (CoFID).