The document discusses essential nutrients including carbohydrates, proteins, fats, vitamins, and minerals. Carbohydrates and proteins provide energy and building blocks for the body, while fats provide energy and carry fat-soluble vitamins. Certain fats like saturated fats should be limited. Vitamins and minerals are involved in many bodily functions and immune health. The Eatwell plate shows the recommended balance of food groups including fruit and vegetables, starchy foods, dairy, proteins, and foods high in fat/sugar. Maintaining energy balance through diet and physical activity is important for weight management.

2. Essential
Nutrients

3. Carbohydrates
• Provide us with energy
• Sources:
– Starchy foods
– Sugary foods

4. Proteins
• Provide us with amino acids (the body’s
building blocks)
• Used for growth and repair
• Sources:
– Meat, poultry, fish, eggs, milk, nuts,
pulses (peas, beans & lentils)
and soya products

5. Fats
• Provide us with essential fatty acids
• Provide us with fat soluble vitamins A,D,E & K
• Very rich source of energy but we need to cut
down on our total fat intake
• Different types
– Saturated
– Monounsaturated
– Polyunsaturated

6. Saturated Fats
Try to cut down
Meat pies on saturated fats
Sausages
Meat with visible
white fat
Hard cheese
Butter,cream & lard
Cakes & biscuits

7. Polyunsaturated Fats
Sunflower oil Fish
Corn oil
Margarine made from
sunflower or corn oils

8. Monounsaturated fats
Olive oil
Rapeseed oil
Ground nut oil
All TYPES of
Fats & Oils
are equal in
ENERGY

9. Vitamins
• Important for our immune systems (fight infections)
• Necessary to make enzymes & hormones
• Prevent damage to our bodies (antioxidants)
• Water Soluble
– B group of vitamins
• folate / folic acid is a type of B vitamin which reduces the risk of neural
tube defects when taken early in pregnancy
– Vitamin C
• Fat Soluble
– Vitamins A, D, E & K

10. Minerals
• Involved in many of our body’s functions &
structures
• Protect & boost our immune systems
• Calcium, magnesium, phosphorus, potassium, iron,
zinc
• Requirements:
– Need more of certain minerals at certain
times in our lives

11. Vitamins & Minerals
• Calcium
– bone & teeth formation
• dietary sources - milk & dairy products, bread, green veg, dried
fruit, nuts, seeds, soft bones in tinned fish,
• Vitamin D
– promotes calcium absorption from food
– essential for bones and teeth
Sources:
• action of sunlight on skin
• dietary sources - eggs, fortified margarines
& breakfast cereals, oily fish

12. Vitamins & Minerals
Vitamin C Iron
– structure of skin, – blood cell formation
bones, muscle, blood
– prevent anaemia
vessels & cartilage
– wound healing
• meat & meat products,
– iron absorption fish, eggs, cereals, green
– immune function veg, pulses, dried fruit
• fruit – esp citrus, kiwi,
fruit juice, tomatoes,
• vegetables
• potatoes

13. Fluid
• Aim to drink 6 – 8 glasses (1.2 litres) water or
other fluids every day
• Water, tea, coffee & fruit juices all count
• For good dental health avoid all fizzy drinks
• The best drink to take, especially between
meals, is water

14. Salt
• Too much salt can cause high blood pressure
• Adults should limit salt to 6g per day
(1 level teaspoon)
• 75% of our salt intake comes from processed
foods
• A lot of foods high in salt do not taste salty
• Chemical name for salt is sodium chloride

15. S spices, flavour foods with
herbs & spices
A avoid, avoid adding salt in
cooking or at table
L labels, check food labels
T tins, cut down on tinned,
processed foods &
ready meals

16. The eatwell plate
The eatwell plate shows the recommended
balance of foods in the diet

17. “Eat Well” Game

18. The eatwell plate is based on 5 food groups
Fruit and Bread, rice,
vegetables potatoes, pasta
and other starchy
foods
Meat, fish,
eggs, beans Milk and dairy
and other non- foods
dairy sources of Foods and drinks high in fat
protein and/or sugar

19. Fruit and Vegetables
What foods are in this
group?
We should all aim to eat at
least 5 portions everyday
Do you?
What’s a portion?
-1 apple, banana, pear,
orange
- 2 kiwi, 2 plums, 2 satsumas
- 3 heaped tbsp veg
- a dessert bowl salad
- a glass (150ml) fruit juice

20. Bread, rice, potatoes, pasta
We need to eat lots from
this group
Try to eat food from this
group at every meal time
Starchy food is not fattening
– watch the fats you add
Try to choose wholegrain
varieties when you can

21. Milk and dairy foods
This group is a good source of
calcium
Try to choose low fat foods from
this group

22. Meat, fish, eggs, beans
As well as being great
sources of protein these
types of food are rich in
vitamins and minerals
Some types of meat are
high in fat. Choose lean
cuts of meat, cut fat off
meat and skin off
chicken. Try grilling
instead of frying.
Aim for at least two
portions of fish a week,
including a portion of
oily fish

23. Foods and drinks high in fat
and/or sugar
We only need to eat small
amounts from this group
Instead of sugary, fizzy drinks and
juice drinks, go for water or
unsweetened fruit juice
When you’re cooking, use just a
small amount of unsaturated oil
such as sunflower, rapeseed or
olive

24. Meals and Dishes
Much of the food eaten is in the form of dishes, combining many different
food groups.
Shepherd's pie Fruit and vegetables
Peas and carrots
Bread, rice, potatoes and pasta
Mashed potatoes
Milk and dairy foods
Sprinkle of cheese on top
Meat, fish, eggs, beans
Minced beef
Foods and drinks high in fat and/or sugar
Oil for frying the meat

27. Obesity Facts
• 22% of children in NI are obese or overweight
• 5.2% of children starting primary school are
obese or overweight
• 11% of children starting post-primary school
are obese or overweight

28. Energy Equation
Energy Intake < Energy Output
Energy Intake = Energy Output
Energy Intake > Energy Output

29. Key Messages of Activ8 Eatwell
Be physically active at least 60 minutes
every day
Drink lots of water
Eat a healthy breakfast
Eat lots of fruit and vegetables
Make healthy food choices
Be part of a team