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Activ8 Community Coaches FSA


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Activ8 Eatwell Presentation to Community Coaches by Ruth Balmer from Food Standards Agency, NI

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Activ8 Community Coaches FSA

  1. 1. EssentialNutrients
  2. 2. Carbohydrates• Provide us with energy• Sources: – Starchy foods – Sugary foods
  3. 3. 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
  4. 4. 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
  5. 5. Saturated Fats Try to cut downMeat pies on saturated fatsSausagesMeat with visiblewhite fatHard cheeseButter,cream & lardCakes & biscuits
  6. 6. Polyunsaturated FatsSunflower oil FishCorn oilMargarine made fromsunflower or corn oils
  7. 7. Monounsaturated fatsOlive oilRapeseed oilGround nut oil All TYPES of Fats & Oils are equal in ENERGY
  8. 8. 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
  9. 9. 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
  10. 10. 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
  11. 11. Vitamins & MineralsVitamin 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
  12. 12. 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
  13. 13. 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
  14. 14. S spices, flavour foods with herbs & spicesA avoid, avoid adding salt in cooking or at tableL labels, check food labelsT tins, cut down on tinned, processed foods & ready meals
  15. 15. The eatwell plateThe eatwell plate shows the recommendedbalance of foods in the diet
  16. 16. “Eat Well” Game
  17. 17. The eatwell plate is based on 5 food groups Fruit and Bread, rice, vegetables potatoes, pasta and other starchy foodsMeat, fish,eggs, beans Milk and dairyand other non- foodsdairy sources of Foods and drinks high in fatprotein and/or sugar
  18. 18. Fruit and VegetablesWhat foods are in thisgroup?We should all aim to eat atleast 5 portions everydayDo 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
  19. 19. 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
  20. 20. Milk and dairy foodsThis group is a good source ofcalciumTry to choose low fat foods fromthis group
  21. 21. 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
  22. 22. Foods and drinks high in fatand/or sugarWe only need to eat smallamounts from this groupInstead of sugary, fizzy drinks andjuice drinks, go for water orunsweetened fruit juiceWhen you’re cooking, use just asmall amount of unsaturated oilsuch as sunflower, rapeseed orolive
  23. 23. Meals and DishesMuch of the food eaten is in the form of dishes, combining many differentfood groups. Shepherds 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
  24. 24. 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
  25. 25. Energy EquationEnergy Intake < Energy OutputEnergy Intake = Energy OutputEnergy Intake > Energy Output
  26. 26. 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