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Food and Cookery Unit 3: Exploring Balanced Diets

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Food and Cookery Unit 3: Exploring Balanced Diets Food and Cookery Unit 3: Exploring Balanced Diets AC 1.1 Explain what is meant by a balanced diet Portion Control! 38% Starchy Foods Healthy diets not only have the correct balance, but have Fruits & Vegetables 40% • Provide slow release carbohydrate used by the the right portion sizes. Here is a ‘handy’ guide… • Eat 5 portions s a day! body for energy Vegetables = double cupped palm. • Choose a variety • Choose wholegrains for increased fibre (good Grains/Starches = clenched fist. • Provides fibre for healthy digestion digestion, reduced risk of heart disease) Protein = palm of hand. • Provides vitamins and minerals for Fruits = clenched fist. Thumb = fats. healthy body functions and immune system Fatty and Sugary Foods 0% • These are the danger foods! • They are not part of a healthy diet • Eat them only occasionally Water Intake • Eating too much fatty and sugary A balanced diet must include water, it is required for processed food is linked to nearly all brain and other bodily functions increased risk of weight See slide 2 for more details on water gain/obesity, diabetes , tooth Fats, Oils & Spreads decay and cardiovascular disease Provide fat soluble vitamins A,D,E & K 1% 12% Are high in calories & energy so keep use to a minimum Beans, Pulses, Eggs, Meat, Fish 8% Dairy Foods It is recommended to choose unsaturated oils like olive oil • Provide protein for growth, repair and • Provide calcium for maintenance of body cells healthy bones, teeth The Eatwell Guide is the UK Healthy Eating Model. It • Choose a combination of plant proteins and nails shows what we should eat as a balanced diet. The size • Avoid eating too much processed meat • The body needs of the sections represents the proportion of our diet like bacon and sausages as these are that particular food group should make up. The Vitamin D to absorb linked with increased risk of bowel and Eatwell Guide was updated in 2016 to take into calcium effectively stomach cancer account scientific opinion and public opinion. The main change was that sugary and fatty foods are shown off the plate as they are not part of a healthy diet. 1 L2 Food and Cookery Knowledge Organiser Unit 3: Exploring Balanced Diets AC 1.2 Describe the nutrients that make up a balanced diet FIBRE The Bristol Stool Chart What is it? Fibre is found in fruits and vegetables, nuts, seeds, wholegrain The Bristol stool chart shows how cereal flours and products. It is not digestible and passes the shape of different stools through the digestive system, forming the bulk of our stools (poos) on a continuum. (poo). Dietary fibre has many health benefits: Both dietary fibre and water play a • It can reduce your risk of heart disease, diabetes and some HUGE role in keeping the digestive cancers, and also help weight control. system functioning properly. • Fibre is also important for digestive health - fibre bulks up Too little water and/or fibre can stools and holds water in them, making them softer and result in constipation (the Type 1 easier to pass. It also makes waste move through the and 2 stools) digestive tract more quickly, which is better for the gut and can help to prevent constipation. • Some types of fibre can be fermented by gut bacteria, producing substances that appear to be good for gut health. Providing ‘food’ for gut bacteria can also help increase the number of healthy bacteria in the gut. How Much do we Need? 30g a day for adults 2-5 years 15g per day, 5-11 years 20g per day, 11-16 years 25g per day, 16-18 years 30g per day To increase your fibre intake you could: • Choose a high fibre breakfast cereal e.g. bran flakes, or porridge • Choose wholegrains like whole-wheat pasta, bulgur wheat or brown rice, wholemeal bread • Go for potatoes with skins • For snacks try fruit, vegetable sticks, rye crackers, oatcakes, unsalted nuts or seeds • Include plenty of vegetables with meals – either as a side dish or added to sauces, stews or curries • Add pulses like beans, lentils or chickpeas to stews, curries and salads • Eat fruit! • Add nuts and seeds to recipes 2 L2 Food and Cookery Knowledge Organiser Unit 3: Exploring Balanced Diets AC 1.2 Describe the nutrients that make up a balanced diet - MACRONUTRIENTS Nutrient Source Function Effects of deficiency Carbohydra Starches – found in cereal grains such as rice, Starches provide energy when broken Deficiency of carbohydrates is extremely rare in the tes wheat, oats, plus starchy tubers (potatoes and down – slow release energy to the body UK. sweet potatoes) and vegetables (carrots, (wholegrain provide slower release Long term lack of carbohydrates in the diet can beets, corn) carbohydrates) cause Ketosis – a condition where the body switches Sugars – lactose found in milk and dairy, Sugars provide quick release energy to the to using protein as an energy source. fructose found in honey, fruits and some body's’ cells. vegetables (peppers, tomatoes etc.) Proteins High Biological Value (HBV) protein: Meat, Protein is digested by the body into its Protein deficiency can cause: fish, poultry, eggs, component parts – called amino acids. • Wasting of muscle & muscle loss Low Biological Value (LBV) protein: Tofu, There are 8 which are essential for adults • Oedema – build up of fluids in the body beans, nuts. and 12 for children. HBV protein foods • Slow growth in children contain all the essential amino acids. Severe deficiency leads to kwashiorkor MACRONUTRIENTS Fats Butter, cheese, dairy foods including yogurt, Fat is a term used to describe lipids – this Lack of fat in the diet can lead to deficiencies of fat crème fraiche, milk can refer to solid fats and oils. Fat is soluble vitamins A, D, E & K. Oils, lard, suet, dripping. broken down by the body and used for energy, Also used to provide warmth when stored under the skin. Is a dietary carrier of fat soluble vitamins A, D, E & K. 3 L2 Food and Cookery Knowledge Organiser Unit 3: Exploring Balanced Diets AC 1.2 Describe the nutrients that make up a balanced diet - MICRONUTRIENTS Nutrient Function Source Effects of deficiency Vitamin A Required for a healthy immune system Dairy products, fortified spreads, Deficiency is rare in developed countries but can Keeps mucous membranes of eyes, digestive Egg yolk, oily fish, yellow and orange fruits lead to night blindness and a compromised immune system and lungs healthy and vegetables, system Dry mucous membranes Vitamin B Needed to release energy from foods Meat, Liver, Eggs, Wholegrain foods, Severe deficiency rare in developed countries. Group Needed to keep the skin, eyes and nervous yeast/yeast extract Lack of B Group vitamins can cause dry, cracked skin system healthy Vitamin C Helps the body absorb iron from food Fruits including – kiwi, strawberry, citrus Extreme deficiency is called scurvy. This is very rare Essential for the formation of collagen (the fruits however symptoms include bleeding gums, wounds body's scaffold tissue) Peppers, tomatoes not healing properly, tiredness. Aids wound healing Dark green vegetables including cabbage, Lack of vitamin C can also be linked to iron- VITAMINS Supports a healthy immune system & fights broccoli deficiency anaemia as absorption of iron will be infection affected by lack of vitamin C Vitamin D Essential for absorbing calcium from foods Sunlight in UK summer Poor absorption of calcium – rickets (soft bones) in Food sources – oily fish, eggs, liver, fortified children and osteomalacia in adults (See picture cereals below) Iron Iron is needed to make haemoglobin in red Haem iron found in meat, offal Iron deficiency anaemia is the most common dietary blood cells Non-haem iron found in wholegrain foods, deficiency in the UK. leafy green vegetables, fortified breakfast Symptoms include tiredness, paleness, lethargy cereals Iron is only absorbed in the presence of vitamin C. Calcium Calcium is needed by the body to build strong Dairy foods including milk, yogurt, cheese, Lack of calcium in children can cause rickets bones and teeth. butter Osteoporosis (brittle bones) in adults MINERALS Essential for blood clotting process Dark leafy green vegetables, Essential for nerve signal transmission and Fish with edible bones including sardines muscle contraction and pilchards Non-dairy milks fortified with added Rickets calcium 4 L2 Food and Cookery Knowledge Organiser Unit 3: Exploring Balanced Diets AC 1.3 Nutrient requirements for different groups of people – Age Groups Nutrition through life differs mainly due GENDER affects nutritional requirements after puberty – PHYSICAL ACTIVITY LEVEL affects a person's’ energy to the need for energy and protein for before puberty male and female requirements are the same. requirements. The more active a person is, the growth and development – in younger age Puberty causes girls to begin menstruation, increasing their more energy they need. It is recommended that groups, growth and development occurs, iron needs, which remain higher than men until the extra energy requirements come from extra starchy in older age groups only maintenance of menopause which occurs around 50 years of age. Generally carbohydrate in the diet,. Increased PAL could be the body is required, therefore protein males are physically larger than females and therefore need from having an active job or from playing lots of and energy requirements are reduced. to consumer more energy and protein on a daily basis. sport. Babies and Toddlers Pre-school children Children • Milk only for first 4-6 months • Balanced diet needed – in line with Eatwell Guide • Balanced diet needed – in line with Eatwell Guide • Weaning occurs from 6 months – introduce a wide from 12 months from 12 months variety of textures and colours • High needs for energy and protein due to rapid • High needs for energy and protein due to rapid • Avoid nuts (choking hazard), salt and sugar growth and constant movement growth and constant movement • Full fat dairy products should be consumed • 5-a-day is recommended • Salt and sugar should be avoided Teenagers Adults Elderly Increased needs for iron in teenage girls due to No more growth means less energy is needed for Sedentary older people will have reduced energy menstruation adults than teenagers requirements.
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