Download G. Healthy eating

Chapter 2
The nutritional properties of food
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
The eatwell plate
The eatwell plate is a visual model to encourage us to
eat a healthy diet.
The eatwell plate shows:
the types of foods and
the proportions of foods
that are needed for a healthy, well-balanced diet.
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
The majority of the food in our diet should come from the
fruit and vegetables group, and the bread, rice,
potatoes, pasta and other starchy foods group.
Bread, rice, potatoes,
pasta and other starchy
foods
Fruit and
vegetables
Meat, fish, eggs, beans and
other non-dairy sources of
protein
Milk and dairy foods
Foods and drinks high in
fat and/or sugar
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
The eatwell plate is divided into five groups:
fruit and vegetables
bread, rice, potatoes, pasta (and other starchy
foods)
milk and dairy foods
meat, fish, eggs, beans and other non-dairy
sources of protein
foods and drinks high in fat and/or sugar.
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
So ... we should try to eat:
plenty of fruit
and vegetables
Fruit and vegetables should make up about a third of the
food we eat each day. It's important to eat a variety. Five
a day is a good, achievable target. If you count your
portions each day it might help you to increase the
amount you eat.
Fruit and vegetables are a good source of vitamins,
minerals and dietary fibre.
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
plenty of bread, rice, potatoes,
pasta and other starchy foods 
choose wholegrain varieties
whenever you can
some milk and dairy foods
Milk and dairy products, for example
cheese, yogurt and fromage frais,
are great sources of protein and
vitamins A and B12. They are also an
important source of calcium.
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
some meat, fish, eggs, beans and other non-dairy
sources of protein
Meat is a good source of protein, but try to avoid
too much red meat which is high in saturated fat.
Chicken without the skin is a much healthier option.
Try to eat two portions of fish a week, including oily
fish which is rich in omega 3 fatty acids and a good
source of vitamins A and D.
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
just a small amount of foods and drinks high in fat
and/or sugar.
It is important to have some fat in our diets, but too
much can produce more energy than we need, which
means we may be more likely to put on weight. Too
much saturated fat can also increase cholesterol levels
in the blood, which may contribute to heart disease.
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
Conclusion
The eatwell plate is based on the Government’s
eight tips for a healthy diet:
Base your meals on starchy foods, for example
potatoes, pasta, rice and bread.
Eat lots of fruit and vegetables.
Eat more fish.
Cut down on saturated fat and sugar.
Try to eat less salt  no more than 6g a day.
Get active and try to be a healthy weight.
Drink plenty of water.
Don’t skip breakfast.
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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The nutritional properties of food
How to modify a typical family meal to meet
the eatwell plate recommendations
Typical family meal
Modified meal
Fried sausages
Instead of sausages, make some burgers
with very lean minced beef. Grill them
instead of frying to reduce fat.
Chips
Jacket potato instead of chips  far less
fat.
Spaghetti hoops
Try baked beans instead  look for the
reduced sugar and salt version. Baked
beans are high in protein.
Home-made coleslaw with low fat
dressing.
Ice cream
Fresh fruit salad served with fromage frais.
AQA GCSE Design and Technology: Food Technology © Nelson Thornes 2009
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