Session outline• What is healthy eating?• The benefits of healthy eating• The Food Pyramid
What is healthy eating?• Eat a wide variety of foods, choosing from each shelf of the Food Pyramid• Keep within recommended portion sizes• Eat less fat, especially saturated fats• Eat more bread, cereals, potatoes, pasta, rice• Eat more vegetables and fruit• Choose sugary foods and drinks less often• Eat less salt• If you drink alcohol, keep within recommended limits.
Benefits of healthy eating • Improved overall health • Improved immune system • Weight loss/weight maintenance • Reduced cholesterol • Reduced blood pressure • Reduced blood sugar • Reduced risk of conditions such as heart disease,cancer and diabetes.
Activity Part 1(A)1. What did you eat yesterday? 2. Rate out of 10 how healthy you think it was overall?(B) 1.Complete colums 3 & 4 after the class.
Breads, Cereals, Potatoes, Pasta RiceRecommendation:• Choose any 6 servings (up to 12 if very active) each day.Key points:• Main energy source• Low in fat• B vitamins and minerals• Choose high fibre varieties frequently• Should form the basis of each meal
Breads, Cereals, Potatoes, Pasta RiceOne serving is:• 1 slice of bread• 1 bowl of breakfast cereal• 1 medium potato, boiled / baked• 2 tablespoons cooked rice or pasta
Fruit andVegetablesRecommendation:• Choose any 5 servings each day.Key points:• Fibre, vitamins and minerals.• Frozen vegetables are just as good as fresh.• Overcooking destroys vitamins.
Fruit and VegetablesOne serving is:• ½ glass fruit juice (1 serving/day only)• 2 tablespoons cooked vegetables or salad• Small bowl of home-made vegetable soup• 1 medium fruit• 2 tablespoons cooked fruit
Fibre• Two types: soluble and insoluble.• Soluble fibre can help to lower cholesterol.• Examples: fruit and vegetables, peas, beans, lentils, oats and barley.• Insoluble fibre aids digestion.• Examples: outer skins of fruit and vegetables, wholegrain breads and cereals.
Milk, Cheese and YoghurtRecommendation:• Choose any 3 servings each day.• Teenagers, pregnant or breastfeeding mothers need 5 servings each day.Key points:• Protein• Minerals especially calcium• Choose low fat varieties if overweight or high cholesterol
Milk, Cheese and YoghurtOne serving is:• 1/3 pint of milk• 1 carton of yoghurt• 1oz / 30g cheese
Meat, Fish and Alternatives Recommendation: • Choose any 2 servings each day. • Pregnant women need 3 servings each day. Key points: • Protein & minerals especially iron • Lean cuts of meat and skin from chicken • Limit fat during cooking • Eat oily fish
Meat, Fish and AlternativesOne serving is:• 2oz cooked lean meat or poultry• 3oz cooked fish• 2 eggs• 2oz cheddar cheese
Others (sparingly)• Fats & oils: 1oz low fat spread / low fat butter max ½ oz margarine / butter max Use all oils sparingly. Limit fried foods to 1-2 per week.• Confectionery and high fat snack foods - small amounts not too frequently• Sugar - avoid excessive intake
Summary1. Healthy Eating2. Health Benifts associated with Healthy Eating3. Balanced and varied diet in association with the Food Pyramid