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What is a healthy diet? A healthy diet is one that provides everything you need to stay fit and healthy and to grow properly. A balanced and healthy diet contains all the essential items that you need: nutrients, vitamins, minerals and fibres. Environmental and Health | www.staffordhealth.co.uk Food Safety Food safety means preparing, storing and cooking food to keep it free from harmful bacteria or toxins that could make you, or other people ill. Physical Hazards Chemical Hazards Biological Hazards Broken glass or packaging Pieces of shell or bone Parts of machinery Jewellery, hair, finger nails Industrial or agricultural products Cleaning chemicals Dissolved metals Pest bait/poison Bacteria Viruses Natural poisons such as those found in fish and mushrooms Parasites Understanding Labels Use-by dates - never eat products after this date unless they have been frozen. Usually on chilled products ie cooked meats, soft cheese and dairy-based desserts. Best before dates - usually on longer shelf life foods such as frozen, tinned or dried goods and refer to quality rather than safety. It should be safe to eat food after the ‘best before’ date, but food may no longer be at its best. One exception is eggs - never eat eggs after the best before date. Temperatures Food between 5oc and 63oc is in the danger zone! Keep your fridge temperature below 5oc Freeze at minus 18oc Cook at over 70oc to kill bacteria Keep food above 63oc when heated Food Storage Check dates and throw away spoiled food Use food in rotation Keep storage areas clean Clean fridge regularly Place raw food on bottom shelf of fridge Check for spillages regularly Cover and seal foods carefully A Healthy Diet The main point of eating is to supply the body with energy. Usually energy is obtained from the three main nutrients in food. Each nutrient supplies a specific amount of energy. The energy in food is measured in kilojoules (kJ) or kilocalories (kcals). Carbohydrate1g of carbohydrate supplies 4 kcal Protein 1g of protein supplies 4 kcal Fat 1g of fat supplies 9 kcal [fat provides more than twice the energy of carbohydrates or protein] The Energy You Need If the amount of energy you put in to your body is the same you use, you will stay the same weight. But if you put more in that you need you will gain weight, and if you don’t put enough in you will lose weight. You need a certain amount of energy to keep your body working, this is called your Basal Metabolic Rate (BMR). Your BMR will depend on your body weight, your age and your gender. Energy demand is called your Physical Activity Level (PAL). The greater your PAL the more energy you will need to get from your diet. This means you need more kilocalories in your food. Energy Needed [kcals per hour] Activity EnergyActivity Energy Walking 210 Tennis 432 Cycling 372 Dancing270 Swimming450 Jogging390 Housework198 Football 420 Energy Estimates [daily] Individual Male Female 8 year old child 15 year old Adult office worker Adult labourer Retired adult 1,400 2,200 2,400 3,000 2,000 1,200 1,800 2,000 2,400 1,600 NUTRIENTS Food supplies the body with nutrients. Nutrients are the different chemical substances that keep the body working properly. The amount of each nutrient that a person needs in their diet depends on their age, gender, activity level and medical history. The different nutrients needed by the body are substances called Carbohydrate Protein Fat Fibre Vitamins Minerals Water Carbohydrates When they are taken into your body, carbohydrates are broken down into glucose. This is your main source of energy. Eating carbohydrates regularly helps to build up your reserves of energy and to replace them when they have been partly used up. Carbohydrates are found in foods such as bread, potatoes, pasta and sweet foods. There are two main types of carbohydrates: sugars and starches. Food that is high in sugar Food that is high in starch Fruits (such as apples, pears, grapes and bananas) Vegetables (such as carrots, onions and sweetcorn) Honey Sugar Porridge, muesli and oats Beans and pulses Potatoes Bread Pasta Rice Wholegrain foods are naturally much higher in fibre and many vitamins and minerals than their ‘white’ counterparts. White varieties (white bread, pasta and crackers) are made from flours and cereal grains which have had the outer part of the grain removed. Proteins Proteins supply energy when your body has used up its store of carbohydrates and fats. Proteins are made from amino acids, your body cannot make these, so you have to take them in through the food you eat. Your body uses amino acids to build cells, make blood, and replace and repair body tissue. Fish, eggs, pulses and meat are all rich in proteins. Fats Fats provide a source of energy when you are resting, sleeping or gently exercising, unlike carbohydrates, which supply energy immediately, fats supply energy for endurance activates. They also provide a layer beneath your skin to protect your vital organs and keep you warm. Type of fat Lots found in Role in body Saturated fats Fatty meat, meat products, butter, cheese, cream, biscuits, cakes, crisps, chocolate Used to make fatty substance cholesterol Monounsaturated fats Fatty fish, olives, olive oil, rapeseed oil, avocado, nuts Appear to protect against heart disease - need to be in dietary balance with polyunsaturated fats Polyunsaturated fats Fatty fish, fish oils, sunflower oil, soya oil, nuts and seeds. Supply essential fatty acids including omega 3 (in fish oils, flax oil, walnuts, eggs) omega 6 (in eggs, nuts, seeds, oils, cereals) Fibre Fibre is not directly used by the body so it cannot be called a nutrient in the same way as the others, however everyone does need a supply of it in the diet. It is needed for the gut to function properly and to keep your digestive system working smoothly. Without fibre, food can stay in the gut too long and cause illness. Fibre can also make you feel full for longer and therefore reduce your appetite. It can be found in wholegrain cereals, bread, fruit and vegetables. Vitamins Vitamins are tiny substances in food. You need them to help your body function properly they: Work on the food you eat in order to release its energy Help with the growth and repair of tissues Help us to resist infections and disease Regulate the chemical reactions that are going on in your body all the time Foods that are high in essential vitamins include; cheese, eggs, milk, citrus fruits, green vegetables Minerals Minerals are basic elements found in the soil and in the air. You need them in your diet to carry out particular jobs to keep you healthy. They include: Calcium keeps teeth and bones strong Iron helps produce oxygen carrying compartments in the blood Iodinehelps maintain the thyroid gland, which regulates and controls body functions Potassiummakes muscles work and prevent cramps Sodium (salt) makes muscles work A high salt intake can cause an increase in blood pressure in some people. High blood pressure increases the risk of stroke and heart disease. Unfortunately it is difficult to achieve a low salt intake because many ‘basic’ foods such as bread, breakfast cereal and crackers all contain a lot of salt. Recommendations of salt intake 1 - 3 years 4 - 6 years 7 - 10 years 11+ years Less than 2g per day Less than 3g per day Less than 5g per day Less than 6g per day Nutrient Needed for Good sources Vitamin A Good eye health Oily fish, dairy products, green leafy vegetables, red and yellow vegetables. Vitamin B there are several kinds Many roles e.g. extraction of energy from foods, keeping blood cells healthy Wholegrain cereals, and meats Vitamin C Wound healing, efficient absorption of iron from blood Fruit and vegetables Vitamin D Building strong bones. Allows correct use of calcium by body Eggs, oily fish, margarine, sunlight Mineral Calcium Bone strength Milk, dairy foods, flour, nuts, seeds, pulses Mineral Iron Healthy red blood cells, healthy immune system Red meat, green leafy vegetables, pulses, breakfast cereals. Fruit and vegetables play a critical part in keeping the body healthy. The vitamins and minerals they supply help to maintain the body’s immune system, heal injury and fight disease. The importance of vitamin C was realised more than 200 years ago when fruit and vegetables rich in Vitamin C were found to cure the symptoms of the disease scurvy. Scurvy causes bleeding gums and failure of wounds to heal. Eating no red meat or green leafy vegetables can lead to poor iron stores, which may result in anaemia, which causes loss of concentration, fainting, loss of energy and slow development in children. Eating no dairy products risks poor calcium levels in the body, which can result in brittle bones. Personal Hygiene Get Cooking Easy Chicken Nuggets • Wash hands before you start • Tie up long hair • Take off nail varnish • Remove jewellery • Wash hands regularly • Disinfect surfaces Ingredients 1 egg 1 chicken breast [vegetarians can use 100g Quorn or tofu chicken style pieces] 100g wholemeal breadcrumbs Flavourings [add different flavours to the bread crumbs, try a tablespoon of parmesan or cheddar cheese, a teaspoon of paprika, a teaspoon of rosemary or oregano, or 1 finely chopped de-seeded chilli] Tools Jug, fork, chopping board, sharp knife, bowl, baking tray, oven Instructions 1] Beat the egg in a bowl 2] Chop the chicken breast into bite sized pieces (keep them the same size so they cook at the same rate) 3] Dip the chicken [or Quorn] pieces into the egg then coat in breadcrumbs 4] Place on a lightly oiled baking tray and bake in an oven for 20 minutes at 180oc Fast food contains a lot a saturated fat, a lot of sugar and a lot of salt, it is high in calories and can make you unhealthy if you eat a lot. This is the difference between home made and bought nuggets: McDonalds KFC Our Chicken McNuggets Popcorn chicken Easy Nuggets Calories 375 kcals 494 kcals Fat 31.4g (5.3g saturated) 15g (0.5g saturated) 21g (3g saturated) Salt0.9g 3.1g 258 kcals 0.2g Carrot Couscous Salad Ingredients 100g cous cous 1 vegetable stock cube 100ml water 2 carrots 1 teaspoon of sesame seeds [if you suffer from nut allergies leave these out] 2 tablespoons of raisins 1 small orange A handful of fresh coriander Tools Kettle, jug, teaspoon, tablespoon, fork, sharp knife, grater, chopping board Instructions 1] Put the water in a kettle and boil 2] Put your stock cube into a jug and pour the 100ml of boiling water in. Stir until the cube has dissolved 3] Put the cous cous in a bowl and pour over the water, stir and leave to soak 4] Wash the carrots, cut off both ends and grate 5] Add the grated carrot, sesame seeds and raisins to the bowl of cous cous 6] Halve the orange and squeeze the juice into the cous cous mixture and stir 7] Cover the bowl and leave in the fridge, add the coriander just before serving Cous Cous is a grain along with: corn, cornmeal, popcorn, brown and coloured rice, oatmeal and whole oats, barley, quinoa, buckwheat, and bulgur wheat. Whole grains, or foods made from them, contain all the essential parts and naturally occurring nutrients of the entire grain seed such as; vitamin B, essential fatty acid omega 6, protein, and carbohydrate. They also contain fibre, which helps keep your digestion system healthy and lowers cholesterol levels. If you don’t eat foods with enough fibre, toxins can increase and stay in the body and make us unwell. Bortlotti Bean Burger Ingredients 1 small red onion 1 egg 1 can borlotti beans 50g pine nuts 2 tablespoons tomato paste 1 tablespoon of wholemeal breadcrumbs 1 tablespoon of thyme 2 teaspoons vegetable oil Tools 1 large bowl, 1 small bowl, a fork, 1 plate, 1 mixing spoon, 1 frying pan 1 spatula, 1 sharp knife, 1 chopping board, scales Instructions 1] Chop the onion finely 2] Beat the egg in a bowl 3] Empty the borlotti beans into a bowl, add the pine nuts, onion, half of the bread crumbs, tomato paste, thyme and egg. Mix together 4] Take a handful of the mixture and shape into burgers then coat in the remaining half of the bread crumbs 5] Put the oil in a pan and fry the burgers for 3 to 4 minutes on each side Healthy Wedges Ingredients 2 large sweet potatoes 1 teaspoon of paprika 1 tablespoon olive oil Tools 1 bowl, 1 sharp knife, 1 chopping board, 1 baking tray, oven Instructions 1] Preheat the oven to 200oc 2] Wash and chop the sweet potato into wedges leaving the skin on (try to keep them the same size so they cook at the same speed) 3] In a large bowl pour in the oil and paprika, stir and add the potatoes, place the potatoes on a baking tray and cook for 40 minutes. Oat Cookies Ingredients 100g olive oil spread 50g brown sugar 2 tablespoons clear honey 100g self raising flour 100g oats 50g raisins a pinch of mixed spice Tools 1 saucepan, 1 tablespoon, 1 baking tray, scales, oven Instructions 1] Turn oven to 170oc and grease a baking tray 3] Put the olive oil spread in a saucepan over a low heat, add the sugar and honey and stir until melted. 4] Stir in the flour, oats, raisins and spice then mix 5] Use a tablespoon to spoon the mixture onto the baking tray and flatten with a fork into biscuit shapes 6] Bake for 15 minutes Fruit Kebabs Instructions 1] Pick a selection of fruit eg. banana, melon, kiwi, orange, strawberries 2] Wash the fruit, peel, de-core, take leaves off 3] Chop the fruit into chunks 4] Thread the fruit onto skewers Fruit Smoothies Instructions 1] Pick a selection of fruit eg. banana, apple, pear, mango, strawberries,blueberries, grapes, carrots 2] Wash the fruit, de-core, take leaves off, and cut into a few pieces 3] Add liquid eg ice cubes, milk, fruit juice or yoghurt 4] Blend together in a blender or smoothie maker Why should I eat a healthy diet? A healthy diet greatly reduces the chance of developing so called ‘lifestyle diseases’ such as heart disease, stroke, type 2 diabetes, certain types of cancer, and it will also help you maintain a healthy weight. So try to: Eat a wide variety of different foods Eat plenty of fruit and vegetables Limit fatty foods - and change the type of fat eaten Eat less salt Eat more starchy foods, especially wholemeal varieties Eat less sugary foods It’s not easy to relate nutrients in food to real foods. The government developed the eatwell plate which allows you to plan healthy meals around food choices. For more details and to leave comments and suggestions about Healthy eating in Stafford Borough, please go to our website www.staffordhealth.co.uk Health and Wellbeing Services, Stafford Borough Council, Civic Centre, Riverside, Stafford ST16 3AQ tel 01785 619 402