Download Module 2: General Healthy Eating

Healthy eating on a plate: eating for health for CALD communities
Module 2: General Healthy Eating- Part 2
Healthy eating on a plate: eating for health for CALD communities
Module 2: General Healthy Eating- Part 1, June 2013
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Healthy eating on a plate: eating for health for CALD communities
Module 2: General Healthy Eating- Part 1, June 2013
P a g e |i
Healthy eating on a plate: eating for health for CALD communities
Table of Contents
Learning Outcomes ............................................................................................................................. 1
Key Messages ...................................................................................................................................... 1
Checklist for session ............................................................................................................................ 1
Session outline: General Healthy Eating- Part 2 ................................................................................. 2
Presenter notes for Module 2: General Healthy Eating- Part 2 .......................................................... 3
Salt ...................................................................................................................................................... 3
Fats and oils ........................................................................................................................................ 6
Sugar ................................................................................................................................................. 10
Evaluation ......................................................................................................................................... 12
Some things to consider when presenting this module: .................................................................. 13
Website Resources............................................................................................................................ 14
Appendix A – Resources………………………………………………………………………………………………………….15
Activity sheet – ‘’Which is the healthier choice?’
Activity sheet - Answers – ‘Which is the healthier choice?’
Appendix B – Script and flashcards………………………………………………………………………………………18
Module 2: General Healthy Eating- Part 1, June 2013
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Healthy eating on a plate: eating for health for CALD communities
Module 2: General Healthy Eating- Part 2
New arrivals may not have had the opportunity to learn about healthy eating and its importance for
good health. The Australian food supply consists of many foods which may not have been as readily
available to migrants in their country of origin. This module discusses foods and nutrients that can
have negative consequences on health if eaten in excess and offers practical tips to reduce
consumption of these foods.
Learning Outcomes: By the end of the session participants will be able to:
•
•
Understand that our bodies do not need large amounts of fat or added salt and added sugar
and that over consumption of these nutrients can have negative consequences on health
Be able to identify ways to limit saturated fat and added salt and added sugar
Key Messages:
•
•
•
Moderate overall fat consumption and limit saturated fat , added salt and added sugar
Choose plant-based fats and oils
Foods high in fat, salt and sugar can be eaten occasionally as part of a healthy balanced diet.
Checklist for session:
•
•
•
•
•
•
•
•
•
•
Flashcard set for Module 2 – General Healthy Eating Part 2
Salt shaker (filled with salt) and coloured plate
Variety pack of cereals including, Coco Pops®, Froot Loops®, Nutri-Grain®, Rice Bubbles®
2 x Weet-Bix™
½ cup of raw oats
6 x plastic bowls to display cereals
Packet of sugar cubes (you will need to cut one cube to display ½ and ¼ teaspoon of sugar)
Activity sheet ‘Which is the healthier choice?’
Answer sheet ‘Which is the healthier choice?’
Pens
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Session outline: General Healthy Eating- Part 2
Time
2 mins
7 mins
Activity
Introduction and overview of the session
• The amount of salt, fat and sugar we need in our diet
• How these nutrients impact on health
• Which foods are high in saturated fat, added salt and added sugar
• Ways to reduce saturated fat, added salt and added sugar
Salt
Discussion Points:
• Discussion of high salt foods and health consequences of eating too much
salt
• Demonstration of how much salt might be added at the table
• Maximum recommended amount of salt per day
• How to reduce salt intake
5 mins
Fat
Discussion Points
• Health consequences of eating too much fat
• Types of fat – saturated and unsaturated
• Choosing healthy fats
• How to reduce overall fat intake
8 mins
Sugar
Discussion Points:
• High sugar foods
• Recommended limit of added sugar per day
• Discussion of how easy it is to exceed recommended added sugar intake
• How to reduce added sugar intake
3 mins
5 mins
Recap of main points
In-class activity
• Participants will complete the activity sheet ‘Which is the healthier choice?’
• Discuss answers as a group.
Module 2: General Healthy Eating- Part 1, June 2013
Resources required
Demonstration: How
much salt do you
add to your food?
Flashcards:
‘What happens when
we eat too much
salt?’
‘Foods high in salt’
‘Maximum amount
of salt per day’
‘Reduce salt’ x 2
Flashcards:
‘Foods high in
saturated fat’
‘What happens when
we eat too much
saturated fat?’
‘Choose healthy fats’
‘Reduce fat ’
Flashcards:
‘Foods high in added
sugar’
‘Maximum added
sugar per day’
‘Reduce added
sugar’
Demonstration:
Amount of sugar in
common breakfast
cereals
Activity sheet ‘Which is the
healthier choice?’
Answer sheet ‘Which is the
healthier choice?’
Pens
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Presenter notes for Module 2: General Healthy Eating- Part 2
Give an overview of what participants can expect to learn during the session
• The amount of salt, fat and sugar we need in our diet
• How these nutrients impact on health
• Which foods are high in saturated fat, added salt and added sugar
• Ways to limit saturated fat, added salt and added sugar
Salt
Display ‘What happens when we eat too much salt’ flashcard
Salt is made up of two naturally occurring chemicals in equal parts (sodium and chloride). When we
talk about salt, it is the sodium half of salt that we are referring to. Sodium is found naturally in
most of the foods we eat. Salt (and therefore sodium) is also added to many packaged foods as a
preservative (to prolong shelf life) and to enhance flavour.
Our bodies need a small amount of sodium each day to help maintain correct blood volume and the
amount of fluid in body tissues. However, most people living in Australia consume too much sodium,
which has been linked to fluid retention, high blood pressure, cardiovascular disease, kidney stones
and osteoporosis (as salt can leach calcium out of the body). (Heart Foundation, 2010)
When too much sodium is consumed the body starts to hold on to fluid (water) to try and get rid of
the excess salt. This increased fluid leads to an increase in blood volume. This causes the heart to
work harder to push that extra fluid through the blood vessels. If this happens often enough
arteries start to thicken and stiffen and blood pressure rises.
Foods high in salt
• Sauces, gravy, salad dressings,
stock (including liquid stock),
tomato paste, marinades
• Ready-to eat soups and
noodles
• Cooking and simmer sauces
• Yeast spreads e.g. Vegemite,
meat pastes
• Take away and ready-to-eat
meals
• Snack foods (salted nuts,
chips and biscuits)
• Olives, canned vegetables,
canned beans, canned fish
• Cheese, butter, margarine
• Ready-to-eat cereals, bread
• Salt added in cooking and at
the table
Module 2: General Healthy Eating- Part 1, June 2013
Check the label
Sodium is required to be listed on the
Nutrition Information Panel (NIP) on
the back of food labels. To check
whether a food is high in sodium or to
compare products, look at the 100 g
column.
• Low salt foods contain less
than 120 mg sodium per 100 g
• Moderately salty foods
contain between 120 mg to
500 mg of sodium per 100 g
• High salt foods contain
greater than 500 mg sodium
per 100 g
Choose reduced-salt or no-added salt
products where possible and avoid
adding salt at the table.
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Display ‘Foods high in salt’ flashcard
Some foods are obviously salty, but there are others that may not be so obvious.
Discuss foods that are likely to be high in salt, such as:
•
Sauces, gravy, salad dressings, stock cubes (including liquid stock), tomato paste, marinades
•
Ready-to eat soups and noodles
•
Cooking and simmer sauces
•
Soy sauce, fish sauce, hoisin sauce
•
Foods soaked in brine – pickled cucumbers, olives, feta cheese
•
Yeast spreads e.g. Vegemite, meat pastes
•
Take away and ready-to-eat meals
•
Snack foods (salted nuts, chips, crackers and biscuits)
•
Olives, canned vegetables, canned beans, canned fish
•
Cheese, butter, margarine
•
Ready-to-eat cereals (1 ½ cups of an average sweet processed cereal is likely to have more
sodium in it than a teaspoon of vegemite)
•
Bread
Sodium is also added to some medicines
•
•
Tablets that fizz in water – sodium bicarbonate is what makes them fizz.
Tablets that dissolve in water (soluble) – including headache tablets …
and of course
•
Salt added in cooking and at the table
Demonstration – How much salt do you add to your food?
Involve participants in a demonstration to show how much salt they might be adding to food at
the table. Use a salt shaker over a coloured plastic/paper plate as it will make the salt more visible.
1. Shake some salt onto the plate and ask whether that is about how much they would add to
their food
2. Continue shaking salt until the majority of the participants think that it is about the amount
they would add to their food.
3. Tap the plate to form the salt into a heap. Estimate how many teaspoons of salt is on the
plate.
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Display ‘Maximum amount of salt per day’ flashcard
Recommended salt intake
The National Heart Foundation recommends consumption of less than
2300 mg of sodium per day, which is equivalent to approximately 6
grams or 1 teaspoon of salt (Heart Foundation, 2010). This
recommendation includes salt that is already present in food
(approximately 75% of the salt (sodium) we eat comes from
processed food) as well as the amount of salt added during cooking
and at the table.
Iodine is needed for the
proper function of the
thyroid gland and
inadequate amounts
can lead to an enlarged
thyroid or other iodine
deficiency disorders.
Explain that the maximum recommended amount of salt per day is about one teaspoon. This amount
includes salt in processed food, salt added during cooking and salt added at the table. Refer to the
salt shaker activity and compare how much of the daily recommendation would already be used by
the salt added to one meal.
Types of salt
There are a few different types of salt on the market. The sodium content of different salts does not
vary very much, regardless of the type of salt. However, there may be some differences in taste.
• Some salt is iodised – and it’s best to use this type of salt if you choose to use salt
• Table salt, sea salt, kosher salt, rock salt, river salt, celery salt, vegetable salt, garlic salt and
cooking salt should all be kept to a minimum. Some of these salts are seen by consumers as
being healthier than others, however they all contain roughly the same amount of sodium and
none are healthier options
• ‘Light salt’, substitutes some of the sodium with potassium – but you need to check with your
doctor before trying this alternative as potassium might not be suitable for some people with
specific medical conditions (where retention of potassium might be a problem).
Display ‘Reduce salt’ flashcard x 2
It’s easy to consume more than the recommended amount of sodium in
a day. Two slices of bread spread with butter served with some olives
and feta cheese would be enough to meet the daily recommendation. If
salt is then added to cooking and at the table it is easy to see how the
daily recommendation could be exceeded.
Taste change
Taste buds change over
time.
Gradually reduce salt
intake over several
weeks to give your taste
buds time to adjust.
Discuss how simple swaps can reduce your salt intake, for example:
• Buy salt-reduced or no-added salt products wherever possible (salt-reduced stock, salt-reduced
tomato paste, tuna in spring water instead of brine)
o Canned foods often include added salt. Choose canned foods that have no added
salt if possible
• Cut down on salty snacks – (crisps, salted nuts, olives in brine) eating salty foods creates the
desire to eat more salty foods
o Choose unsalted snacks - swap salted nuts for unsalted nuts
• Remember that sweet foods – such as ready-to-eat cereals can also be masking added salt
• Eat more fresh foods – remember that processed foods is where most of the salt comes from –
so eating more fresh foods will automatically cut down on your salt intake
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Some other practical ways to reduce salt intake
• Cut back gradually on the salt added to cooking and at the table
• Cook meals from scratch where possible (eating more fresh foods will limit salt intake)
• Start by cutting back by a quarter or half of what the recipes says and gradually reduce it over
time
• Beware of hidden salt e.g. stocks , soy sauce, fish sauce, oyster sauce, tomato paste, simmer
sauces and cooking sauces etc.
• If cooking with other salty ingredients like bacon, stock, soy sauce or fish sauce – re-think adding
any more salt
• Herbs and spices are a good way to add flavour to a meal instead of using salt – chilli, mustard,
lemon, garlic
Look at the labels
• Check the Nutrition Information Panel and choose the food with the lowest sodium content per
100 grams – (aim for less than 120mg per 100g)
• Choose foods with the Heart Foundation Tick™ as they have to meet specific nutrition criteria
including criteria for sodium.
Keep in mind however that many other products without the Heart Foundation Tick™ may also be
good choices with lower sodium, so always check the label
Fats and oils
Display ‘Foods high in saturated fat’ flashcard
Fat is an essential part of the diet. It has a range of functions in the body such as hormone
production, protection and insulation of organs as well as being a component of cell structure.
Types of fats and oils
Fats are solid at room temperature and oils are liquid at room temperature. Fats and oils are
classified as saturated or unsaturated according to their chemical structure. Saturated fat comes
from animal foods (e.g. red meat, chicken, full-fat milk, cheese, yoghurt and cream), as well as some
plant foods such as coconut oil (90% saturated fat) and palm oil (50% saturated fat). Saturated fat is
also found in most processed snack foods, cakes and biscuits as well as take-away foods.
Unsaturated fat is found in plant foods (e.g. nuts, seeds, avocado and olives).
All fats contain a mixture of saturated and unsaturated fats, however their overall classification is
determined by the type of fat which occurs in the greatest amount e.g. butter is approximately 50%
saturated fat and margarine generally contains a maximum of 20% saturated fat. So butter is
classified as a saturated fat and margarine as an unsaturated fat.
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What happens when you eat too much saturated fat?
Display ‘What happens when we eat too much saturated fat?’ flashcard
Fat is the most energy dense food, which means that it contains a high amount of kilojoules (energy)
per gram (almost twice as many kilojoules per gram as either protein or carbohydrates). Both fat and
oil have the same amount of kilojoules per gram and eating too much of it or foods that contain it,
can lead to weight gain. Being overweight or obese, is associated with a range of diseases including
high cholesterol, heart disease, diabetes and some cancers.
The Australian Guide to Healthy Eating recommends cutting down on the overall amount of fat and
oil eaten and in particular those saturated fats that come from animal products (as well as coconut
oil and palm oil). When too much saturated fat is eaten a fatty substance (called plaque) can build up
on the inside of the blood vessels and harden. Over time the blood vessels get narrower
making the heart work harder to pump the blood around the body. The hardened plaque can break
off and travel through the body causing a heart attack (when blood flow to the heart is interrupted)
or stroke (when blood flow to the brain is interrupted).
Display ‘Choose healthy fats’ flashcard
What type of fat should you eat?
The fat story is a bit more complicated than just cutting down on the amount
of fat we eat and reducing saturated fat. As stated previously, eating too
much saturated fat in particular is associated with an increased risk of heart
disease; however eating small amounts of unsaturated fats can actually
lower the risk of heart disease.
Cutting down on the amount of fat you eat, replacing saturated fats with
unsaturated fats and including fish and nuts in your diet on a regular basis
are great ways to help protect your heart health.
• Swap animal fats (e.g. butter) for plant oils (e.g. avocado)
• Use plant oils when cooking – and use spray to cut down on the
amount
o look for the words monounsaturated and polyunsaturated
o avoid blended oils – these can contain palm oil, which is high
in saturated fat
• Snack on unsalted, unroasted nuts
• Include fish in your diet on a regular basis
Module 2: General Healthy Eating- Part 1, June 2013
The Australian Guide to
Healthy Eating includes
a daily allowance of 1 –
tablespoons of
unsaturated oil per day.
This includes
unsaturated spreads
and oils or extra
quantities of the nuts
and seeds from which
these oils and spreads
are made from.
(e.g. olive, avocado,
canola, safflower)
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Display ‘Reduce fat’ flashcard
Some ways to reduce your overall fat intake (especially saturated fat) include:
• Cut the visible fat off meat (including removing the skin from chicken)
• Use cooking methods that don’t require fat or that reduce the amount of fat used
o Grilling, stir-frying, steaming, microwaving and baking
• For roast meats, place the meat on a rack and let the fats drip into a tray
• Roast vegetables in a separate pan – and spray or brush with a small amount of oil
• For soups, stews and gravy, skim off any excess fat that floats to the top – if you can leave it
to cool in the fridge the fat is easier to skim off
• Swap coconut cream for evaporated milk
o The fat content of light coconut milk can be anywhere from 8 – 16% and most of it
is saturated fat, compared with only 1.6% for light evaporated milk. You can even
get evaporated milk that is flavoured with coconut essence so that it tastes similar
to coconut milk.
• Swap a large amount of oil for a small amount of oil – lightly pan fry instead of deep frying
• Swap full-fat milk and yoghurt for mostly reduced, low or no-fat varieties
• Use reduced fat cheeses (ricotta and cottage cheese are good choices)
o Limit full fat cheese to 2-3 times per week
• Swap butter for soft spreads made from plant oils (sunflower, safflower, soy, olive, avocado)
or use mashed avocado
• Avoid creamy salad dressings. Make a simple dressing with a small amount of olive oil and
some vinegar or lemon juice – or buy light dressings
• Limit take-away meals
• Limit processed snack foods, cakes and biscuits
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Cholesterol
There are two types of cholesterol, LDL and HDL. LDL is the one people are generally
concerned about and it is often referred to as ‘bad’ cholesterol. HDL is often referred to as
‘good’ cholesterol.
An easy way to remember the difference is the ‘H’ in HDL stands for ‘healthy’.
Cholesterol in food makes very little difference to the cholesterol level in the blood. The best
way of reducing the cholesterol level in the blood is to:
• Limit saturated fat
o these types of fat can build up in the blood vessels causing plaque which
contributes to heart disease
• Include a small amount of healthy fats in your diet each day from plants and seeds such as
sunflower, safflower, canola, soybean, olive, sesame or nuts
• Eat fish two to three times a week
o the type of fat in fish, plants and seeds has been shown to lower the risk of heart
disease.
Food high in saturated fat
…choose this instead
Full fat cheese (hard and soft)
Reduced fat cheese
Full fat dairy (milk, yoghurt)
Reduced fat milk and yoghurt
Butter
Mashed avocado
Hummus
Margarine or spreads made from plants or seeds
(sunflower, safflower, canola, soybean, olive,
sesame, avocado or nuts)
Cream
Light n’ Creamy Carnation milk
Crème fraiche
Reduced fat sour cream
Chicken skin and visible fat on meat
Remove the skin from chicken and remove visible
fat from meat
Processed meat (sausages, luncheon meat, Choose lean meat
burgers, salami, bacon)
Pastry made with animal fats such as lard
Make dough or pastry with oil or spreads made
from plants or seeds (sunflower, safflower, canola,
or butter
soybean, olive, sesame or nuts)
Coconut oil, milk* and cream
Milk with coconut essence added
*Coconut milk refers to the milk made from Almost all the fat in coconut oil, milk and cream is
soaking desiccated coconut in water – not
saturated, so even reduced fat versions are high in
the clear liquid that is poured from a
saturated fats
coconut, which is low in fat.
Palm oil
Choose cooking oils made from plants or seeds
(sunflower, safflower, canola, soybean, olive,
Unbleached (red palm oil) is often
described as healthier; however it contains sesame or peanut)
the same amount of saturated fat
Fried take away foods
Limit take away foods
Packaged cakes, biscuits, crisps and
Limit these foods
chocolate
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Sugar
Display ‘Foods high in added sugar’ flashcard
Unlike salt and fats, including sugar in the diet is not essential; however small amounts add to the
enjoyment of food and are unlikely to cause harm. Although sugar by itself is not linked to any
chronic diseases, it can contribute to tooth decay and if eaten in excess is an indirect factor
associated with being overweight – which does have health implications.
The discussion about sugar will focus on added sugar, not the naturally occurring sugar found in fruit
(fructose) or milk (lactose). Honey, syrups, brown or raw sugar are not healthier options than white
table sugar and are included in the discussion on added sugar.
Terms like ‘brown’ and ‘raw’ are misleading when talking about sugar. Brown rice is definitely better
than white rice; however brown sugar is no better than white sugar. It is 95% sucrose (sugar) with
5% molasses added. Raw sugar is 99% sucrose (sugar); it has been subjected to slightly less
processing, so it retains some colour. A teaspoon of honey has slightly fewer kilojoules than a
teaspoon of sugar; however you are likely to use more honey – so the benefit is lost. Any trace
minerals found in honey and raw sugar are not present in significant enough amounts to give a
health advantage over white sugar. The different sweeteners are used according to taste and they
can also add colour when baking, but none can be considered a healthier option over another.
Honey also has a history of being used in traditional medicines and as an antibacterial; however the
honey we buy in jars at the store is unlikely to have a benefit.
What happens when you eat in excess?
Eating large amounts of added sugar (or foods that are high in added sugar) provides the body with
little else other than extra kilojoules (energy) and can contribute to tooth decay and weight gain.
Sugar sticks to teeth. Bacteria in the mouth are attracted to the sugar and produce acid; which then
attack the tooth surface making them vulnerable to decay. Another important consideration is that
foods high in added sugar may often be high in fat; for example chocolate. Regular overconsumption of sugar or fat can lead to weight gain.
Display ‘Maximum added sugar per day (if you decide to eat foods with added
sugar)’ flashcard
Recommended amount
As previously stated, there is no requirement for sugar in a healthy diet. Most experts agree that 10
teaspoons of added sugar a day should be the maximum amount consumed. With the many
opportunities to consume foods and drinks with added sugar these days, it’s easy to see how this
limit could easily be reached or exceeded. There are many opportunities to eat added sugar
throughout the day, in the form of sweet spreads like honey, jam or syrup on bread, sweetened
breakfast cereal plus the sugar or honey added to breakfast cereals, ice creams, soft drinks, biscuits,
cakes and confectionary, including chocolate and sugar or honey added to hot beverages.
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Go through the examples on the flashcard, highlighting how easy it is to go over the recommended
10 teaspoons limit. These types of foods are extras to a healthy diet and should only be eaten
occasionally.
Demonstrations: Teaspoons of sugar in common ready-to-eat cereals
Cereal is a common choice for breakfast in Australia, and other children can influence the food
choices of children who have immigrated. Many of the cereals popular with children are also high in
added sugar. To demonstrate this, display cereals such as Coco Pops®, Froot Loops®, Nutri-Grain®,
Rice Bubbles® , Weet-Bix™ and plain oats in bowls. Place sugar cubes in front of the bowls to depict
the amount of sugar found in that serving size of cereal (1 sugar cube = 1 teaspoon of sugar).
Note: A variety pack of small cereals is perfect for this demonstration and can be used more than
once.
If you are using other cereals calculate the teaspoons (cubes of sugar), by looking at the per serving
size column on the Nutrition Information Panel. Divide by 4 to get teaspoons of sugar
e.g. 12 grams of sugar/ per 25 g serve = 3 teaspoons of sugar (cubes) in a 25 g serve. Use a scale to
measure out the correct amount of cereal.
Cereal (25g serve)
Teaspoons of sugar per serve
(1 teaspoon sugar = 4 grams)
Coco Pops®
3
Froot Loops®
2½
Nutri-Grain®
2
Rice Bubbles®
½
Weet-Bix™
¼
Oats
0
These serve sizes are very small. It is likely people will eat 2-3
times more than this – and of course that means 2-3 times the
amount of sugar.
Food labels list the total
amount of sugar. For
milk products such as
yoghurt and flavoured
milk and products that
contain dried fruit,
some of the sugar listed
will come from fructose
(fruit) and lactose
(milk).
Remind people that added sugar should be kept to a maximum of 10 teaspoons per day, this
includes the sugar already in the product plus any sugar or sweeteners added at the table. WeetBix™ and porridge (oats) are low sugar options; however if sugar or honey are added at the table the
sugar content will quickly rise. Adding fresh, canned or frozen fruit to cereal is a good alternative;
and you will also be adding extra vitamins and fibre.
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Display ‘Reduce added sugar’ flashcard
As highlighted above eating excess added sugar is not desirable; listed below are some simple ways
to significantly reduce the amount of added sugar in the diet.
•
•
•
•
Swap soft drinks for plain water (preferably tap water)
o A can of soft drink contains the maximum recommended daily amount of sugar in one
drink!
o Offer children plain water or milk instead of soft drink or cordial
o Fruit drinks contain very little fruit. Choose a small glass of 100% fruit juice with no added
sugar instead or better still – eat a piece of fruit and get the additional fibre as well
Swap a large piece of iced cake for a small un-iced fruit muffin
o Cakes, lollies, chocolates and the like can be eaten occasionally, but not every day
o For a snack, have a piece of fresh fruit or some yoghurt with fresh fruit
Swap sugary cereals for unsweetened cereals
o Cut down on the amount of extra sugar added to cereals and top with fruit for sweetness
and extra fibre instead of sugar or honey
Cut back on the amount of sugar added to hot drinks. If you do it gradually you are less likely to
notice the difference.
Distribute the ‘which is the healthier choice?’ activity sheet to participants
Give participants enough time to fill in the activity sheet and then go through the answers. Clarify
any other points and collect the sheets. Make notes of how many participants complete the activity
sheet correctly.
Recap the main points
• Cut down on the amount of added salt – in cooking and added at the table. Cut down gradually
to allow your taste buds time to adjust
• Cut down on fats (especially saturated fats - from animals) and from coconut oil and palm oil
• Choose plant oils and include fish and nuts in your diet several times a week to protect your
heart
• Cut down on the amount of added sugar. Don’t worry about the naturally occurring sugars from
fruit and milk
• Foods high in fat, added sugar and added salt should only be eaten occasionally
Evaluation
Group discussion & evaluation
• What will you take away from today’s session?
• Do you feel more confident that you can limit the amount of added sugar, salt and saturated
fat you eat?
• What changes, if any, do you plan to make as a result of today’s session?
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Make notes of comments throughout the session and questions asked during completion of the
activity sheet ‘Which is the healthier choice?’ An overall evaluation will be conducted at the end of
all the sessions.
Some things to consider when presenting this module:
•
•
•
Honey is considered a food significant in the Qu’ran (Book of Islam) which is said to have healing
properties. It is important to acknowledge that honey may be an integral part of participants’
diets, so the emphasis is more about quantity and acknowledging that it is a source of sugar
rather than suggesting they avoid it altogether.
The terms saturated, unsaturated fat may be confusing or difficult for some participants to
understand, especially if literacy levels are low. In this case it is acceptable to refer to saturated
fats as ‘unhealthy fats’ (animal fats including palm and coconut oils) and healthy fats as (nuts,
avocadoes, seeds and fish).
Some parents may be concerned if children cannot take peanut paste sandwiches or nuts to
school because of school nut policies. Emphasise that there is plenty of opportunity for these
foods to be eaten outside of school.
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Website Resources
Eat for Health
http://www.eatforhealth.gov.au/
The revised Australian Dietary Guidelines (2013) and related information can be found on this
website. Pamphlets and posters can be printed from the site. Hardcopies can also be ordered.
Australian Government, 2010,
http://www.measureup.gov.au/internet/abhi/publishing.nsf/Content/dietary-guidelines-lp Measure
Up, This website is part of the national Measure Up campaign and provides easy to follow tips and
guidelines for healthy eating and physical activity.
Heart Foundation, 2010 http://www.heartfoundation.org.au/healthy-eating/foodlabels/Pages/salt.aspx, ‘Salt’, The Heart Foundation is a not-for-profit organisation that raises money
for research into cardiovascular research. The results of this research are then provided to the public
in an easy to read format. This webpage briefly details what to look for on a label if you are trying to
reduce your salt intake.
State Government of Victoria, 2011 ‘Iodine’
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Iodine_explained
The Government of Victoria has developed the Better Health Channel website, which includes short
information sheets on health and lifestyle topics. This factsheet provides a summary of the role of
iodine in the body.
State Government of Victoria, 2011 ‘Healthy Eating Tips,’
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Water_a_vital_nutrient
The Government of Victoria has developed the Better Health Channel website, which includes short
information sheets on health and lifestyle topics. This factsheet provides healthy eating tips and is
consistent with the Australian Guide to Healthy Eating.
Module 2: General Healthy Eating- Part 1, June 2013
P a g e | 14
Healthy eating on a plate: eating for health for CALD communities
Appendix A:
Resources
Module 2: General Healthy Eating
Part 2
Module 2: General Healthy Eating- Part 1, June 2013
P a g e | 15
Which is the healthier choice?
OR
OR
OR
OR
OR
OR
OR
Which is the healthier choice? ANSWER SHEET
OR
Trim off visible fat
OR
Choose no added salt where possible
OR
Swap a cake with icing for and un-iced cake. Cakes should only be
eaten occasionally.
OR
Use small amounts of oil
OR
Use herbs and spices to add flavour instead of salt
OR
Swap animal fats (butter) for plant oils.
OR
Choose un-sweetened cereals – and watch the amount of sugar or
honey you add. Top with fruit instead.
Appendix B:
Script & flashcards
Module 2: General Healthy Eating
Part 2
Module 2: General Healthy Eating- Part 1, June 2013
P a g e | 18
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Page | 1
Script for Module2: General Healthy Eating- Part 2
In Part 1 of Module 2 we went through the importance of eating a variety of foods and the
benefits each of the different food groups have to offer. We also briefly touched on
discretionary foods.
In Part 2 of Module 2 - we are going to be talking about three nutrients that get a special mention in the Australian
Guide to Healthy Eating - they are - salt, fat (in particular saturated fat) and sugar
(in particular added sugar).
We will be discussing
•
•
•
•
How much of these to include in our diet
How they impact on our health
The types of foods that are likely to be high in saturated fat, added sugar and added salt
Ways to limit them to improve general health.
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Module 2
General Healthy Eating
Part 2
Page |2
Script for Module2: General Healthy Eating- Part 2
Salt
Salt is made up of two naturally occurring chemicals in equal parts (sodium and chloride).
When we talk about salt, it’s actually the sodium half of salt that we are referring to.
Sodium is a naturally occurring substance, but salt (and therefore sodium) is also added to many packaged foods as a
preservative (to prolong shelf life) and to add flavour. On top of this our tastebuds don’t even recognise a lot of the
foods with added salt as being ‘salty’.
Do we need it?
Our bodies need a small amount of sodium each day to help maintain correct blood volume and the amount of fluid
in body tissues.
The trouble is when we eat more sodium than we need, the body starts to hold on to fluid (water) to try and get rid
of the excess salt.
Increased fluid
leads to an increase in blood volume
which means the heart has to work
harder to push that extra fluid through the blood vessels. If this happens often enough
arteries start to thicken and stiffen
and blood pressure rises.
So while our bodies have good systems to deal with excess sodium – it has its limits and for some people it gets to
the point where it can’t deal with it anymore and it can start affecting our health.
So excess sodium can lead to fluid retention and high blood pressure, which puts a strain on the heart and kidneys.
While the body is trying to get rid of the excess sodium it may also be getting rid of other important nutrients, like
calcium which can lead to osteoporosis.
Page | 2
What happens when we eat too much salt?
+
Normal blood
vessel
Blood volume
increases
Page | 3
Added salt
Heart works harder
to pump extra blood
around body
Drinking more fluid
which is retained in
the body
High blood pressure
Demonstration
Script for Module2: General Healthy Eating- Part 2
Foods high in salt
How much salt do you add to food?
You can probably list the foods that are obviously salty • Snack foods (salted nuts, chips and crackers) and take away foods
• Yeast spreads e.g. Vegemite, meat pastes and soy sauce
• Olives and feta cheese (anything soaked in brine – which is salty water)
But there are also other foods that you might not recognise as being salty
• Cheese, butter, margarine
• Sauces, gravy, salad dressings, stock cubes and powder (including liquid
stock), tomato paste, marinades
• Ready-to eat meals including soups and noodles
• Cooking and simmer sauces
• Canned vegetables, canned beans, canned fish
• Ready-to-eat cereals – (1 ½ cups of your average sweet processed cereal
may have more sodium in it than a teaspoon of vegemite)
• Bread
• Processed meat (bacon, salami, ham, luncheon meat)
Sodium is also added to some medicines
• Tablets that fizz in water – sodium bicarbonate is what makes them fizz.
• Tablets that dissolve in water (soluble) – including headache tablets
• …and of course salt added in cooking and at the table
Page | 3
1 teaspoon of vegemite = 207 mg sodium
Cereal (1 ½ cups)
Milligrams of
sodium
Coco Pops®
340
Froot Loops®
200
Nutri-Grain®
280
Rice Bubbles®
300
Weet-Bix™ (3 biscuits)
130
Oats
3
Demonstration – How much salt do you add
to your food?
Involve participants in a demonstration to
show how much salt they might be adding to
food at the table. Use a salt shaker over a
coloured plastic/paper plate as it will make the
salt more visible.
1. Shake some salt onto the plate and ask
whether that is about how much they
would add to their food
2. Continue shaking salt until the majority of
the participants think that it is about the
amount they would add to their food
3. Tap the plate to form the salt into a heap.
Estimate how many teaspoons of salt are
on the plate.
Script for Module2: General Healthy Eating- Part 2
Foods high in salt
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Script for Module2: General Healthy Eating- Part 2
Recommended salt intake
The National Heart Foundation recommends we eat less than a teaspoon of salt a day.
This recommendation includes salt that is already present in food as well as the amount of salt
added during cooking and at the table.
About 75% of our salt intake comes from foods that we buy in packages.
Types of salt
The sodium content of different salts does not vary very much, regardless of the type of salt. However, there may be
some differences in taste.
• Some salt is iodised – and it’s best to use this type of salt if you choose to use salt
• Table salt, sea salt, kosher salt, rock salt, river salt, celery salt, vegetable salt, garlic salt and cooking salt should
all be kept to a minimum – they all contain roughly the same amount of sodium and none are healthier options
• ‘Light salt’, substitutes some of the sodium with potassium – but you need to check with your doctor before
trying this alternative as potassium might not be suitable for some people with specific medical conditions
(where retention of potassium might be a problem)
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Script for Module2: General Healthy Eating- Part 2
Maximum amount of salt per day
Page | 5
Script for Module2: General Healthy Eating- Part 2
Ways to reduce salt
If you have a couple of slices of bread spread with butter, some olives and feta cheese, you will may
have already reached the sodium recommendation for the day.
If you add up how much salt you eat over the day, including processed food, salt added to cooking and salt added at
the table – you are probably well over the recommended intake.
If you want to cut back on the amount of salt you use, cut back a little bit at a time. You will need to let your
tastebuds adjust gradually over a couple of weeks though! Don’t try and cut back too quickly.
Simple swaps to cut down on the amount of salt you eat.
• Buy salt-reduced or no-added salt products whenever you can (salt-reduced stock, salt-reduced tomato paste,
tuna in spring water instead of brine)
o Canned foods often include added salt. Choose canned foods that have no added salt if possible
• Cut down the amount of salty snack foods you eat – (crisps, salted nuts, olives in brine) eating salty foods creates
the desire to eat more salty foods
o Choose unsalted snacks - swap salted nuts for unsalted nuts , swap salty crisps for air popped popcorn
(without added butter)
• Remember that sweet foods – such as ready-to-eat cereals can also be masking added salt
• Eat more fresh foods – remember that processed foods is where most of the salt comes from – so eating more
fresh foods will automatically cut down on your salt intake
Page | 5
Script for Module2: General Healthy Eating- Part 2
Reduce salt
Page |6
Script for Module2: General Healthy Eating- Part 2
Ways to reduce salt cont’d
• Cut back gradually adding salt to cooking or at the table
o Cook meals from scratch where possible (fresh foods will limit your salt intake)
o Start by cutting back by a quarter or half of what the recipes says and gradually reduce it over time
o Beware of hidden salt e.g. stocks , soy sauce, fish sauce, oyster sauce, tomato paste, simmer sauces and
cooking sauces etc.
o If you are cooking with other salty ingredients like bacon, stock, soy sauce or fish sauce – re-think adding any
more salt
o Herbs and spices are a good way to add flavour to a meal instead of using salt – chilli, mustard, lemon, garlic
Look at the labels
• Check the Nutrition Information Panel and choose the food with the lowest sodium content per 100 grams – (aim
for less than 120mg per 100g)
• Choose foods with the Heart Foundation Tick™ as they have to meet specific nutrition criteria including criteria for
sodium.
Keep in mind however that many other products without the Heart Foundation Tick™ may also be good choices
with lower sodium, so always check the label
Page |6
Script for Module2: General Healthy Eating- Part 2
Reduce salt
Eat mostly fresh foods including fruit and
vegetables which are naturally low in sodium
Check the label and choose foods with
less than 120mg of sodium per 100g
Swap the salt shaker for herbs and spices
Use salty ingredients sparingly and avoid
adding extra salt at the table
Page |7
Script for Module2: General Healthy Eating- Part 2
Now we are going to look at different types of fats and oils
• Fats are solid at room temperature and oils are liquid at room temperature
• You may have heard of the terms saturated or unsaturated fat
• Saturated fat comes from animal foods (e.g. red meat, chicken, full-fat milk, cheese,
yoghurt and cream), as well as some plant foods such as coconut oil and palm oil
• Saturated fat is also found in a many processed foods such as biscuits, crisps and cakes
• Unsaturated fat is found in plant foods (e.g. nuts, seeds, avocado and olives)
• All fats contain a mixture of saturated and unsaturated fats, however they are classified according to the type of
fat which occurs in the greatest amount
• For example butter is approximately 50% saturated fat and margarine generally only contains about 20% saturated
fat. So butter is classified as a saturated fat and margarine is an unsaturated fat.
Note:
• You will notice most of the foods high in fat are also high in salt
• The Australian Guide to Healthy Eating recommends people aged over 2 years should eat mostly reduced fat
milk, cheese and yoghurt
• Full fat cheese should be limited to 2-3 times per week
• Oils that don’t specify the type of oil e.g. blended oil, are likely to contain palm oil which is high in saturated fat
Page |7
Script for Module2: General Healthy Eating- Part 2
Foods high in saturated fat
Blended oil
Page |8
Script for Module2: General Healthy Eating- Part 2
What happens when you eat excess fat (especially saturated fat)?
We need fat in our diet. It has a range of functions in the body including transport of
nutrients, protection of vital organs and it also makes up the wall of all the cells in our
body.
But it is very high in kilojoules. If you compare a teaspoon of butter to a teaspoon of sugar. The teaspoon of butter
will have almost twice the amount of kilojoules in it. So when we eat foods that are high in fat it is very easy to eat a
lot of kilojoules without realising it.
All fats and oils have roughly the same amount of kilojoules (butter, margarine, oil) and eating more than we need
can lead to weight gain.
Being overweight is associated with a range of diseases, including high cholesterol, heart disease, diabetes and some
cancers.
As well as cutting down on the overall amount of fat and oil we eat, it is important to also look at the type of fat we
eat. In particular those saturated fats that come from animal products (as well as coconut oil and palm oil).
When too much saturated fat is eaten
a fatty substance can build up on the inside of the blood vessels
over time the blood vessels can get narrower
making the heart work harder
can then break off
travel through the body and cause a heart attack or stroke.
Page |8
the hardened fat
Script for Module2: General Healthy Eating- Part 2
What happens when we eat too much saturated
fat?
+
Butter
Coconut
cream
Normal blood vessel
Saturated
fat
Over time the
blood vessel
gets narrower
Page |9
Heart works harder
to pump blood
around body
Fatty
substance
builds on
vessel wall
Fatty substance
can breakaway and
cause a stroke or
heart attack
Script for Module2: General Healthy Eating- Part 2
What type of fat should you eat?
The fat story is a bit more complicated than just cutting down on the amount of fat we eat and
reducing the amount of saturated fat.
Eating oils from plants and fish actually protects your heart (but you still have to watch how much) – a tablespoon a
day is enough. The Australian Guide to Healthy Eating includes an allowance for unsaturated spreads and oils or
extra quantities of the nuts and seeds from which they are made.
Protect your heart by doing these three things:
• Cut down on the overall amount of fat you eat
• Replace saturated fats with unsaturated fats (look for the words polyunsaturated and monounsaturated)
• Include fish and nuts in your diet a few times a week ( watch the serve size of nuts – they still contain a lot of
kilojoules)
• Note: The Australian Guide to Healthy Eating includes a daily allowance for unsaturated fats of 1-2 tablespoons
for adults from nut or seed oils, spreads made from nut or seed oils, nuts and nut pastes.
Page |9
Script for Module2: General Healthy Eating- Part 2
Choose healthy fats
Page |10
Script for Module2: General Healthy Eating- Part 2
Some ways to reduce your overall saturated fat intake include:
• Cut the visible fat off meat (including removing the skin from chicken)
• Use cooking methods that don’t require fat or that reduce the amount of fat used
o Grilling, stir-frying, steaming, microwaving and baking
• For roast meats, place the meat on a rack and let the fats drip into a tray
• Roast vegetables in a separate pan – and spray or brush with a small amount of oil
• For soups, stews and gravy, skim off any excess fat that floats to the top – if you can leave it to cool in the fridge
the fat is easier to skim off
• Swap coconut cream for evaporated milk
o The fat content of light coconut milk can be anywhere from 8 – 16% and most of it is saturated fat,
compared with only 1.6% for light evaporated milk. You can even get evaporated milk that is flavoured with
coconut essence so that it tastes similar to coconut milk.
• Swap a large amount of oil for a small amount of oil – lightly pan fry instead of deep frying
• Swap full fat milk and yoghurt for reduced, low or no fat most of the time
• Use reduced fat cheeses (ricotta and cottage cheese are good choices)
o Limit full fat cheese to 2-3 times a week
• Swap butter for soft spreads made from plant oils (sunflower, safflower, soy, olive, avocado) or use mashed
avocado
• Avoid creamy salad dressings. Make a simple dressing with a small amount of olive oil and some vinegar or
lemon juice – or buy light dressings
• Limit take-away foods and deep fried foods
Page |10
Script for Module2: General Healthy Eating- Part 2
Reduce fat
Swap coconut cream for
evaporated milk
Swap a large amount of oil for
Cut off visible fat from meat
Swap full-fat milk for reduced -fat milk
a small amount oil
Reduced
fat
MILK
Page |11
Script for Module2: General Healthy Eating- Part 2
Sugar
So we discussed how we need to be eating some salt and fats; however we actually don’t need
to eat sugar. Most people sweeten their food in some way or another because it adds to the
enjoyment of food…and that’s fine, because a small amount of sugar is unlikely to do any harm and isn’t linked to
any chronic diseases – unlike salt and saturated fats.
The problem is when we eat too much sugar – because it doesn’t give us any vitamins or nutrients…only kilojoules,
and eating too much of it can contribute to tooth decay and lead to a person putting on more weight than is healthy
– and being overweight can harm your health.
Sweet foods used to be a once in a while treat, however these days they are more likely to be eaten everyday – and
sometimes several times a day. Foods with added sugar are also likely to be high in fat as well – like biscuits,
chocolate, cakes and icecream and these foods are easy to overeat.
Today’s discussion will be about added sugar, not the naturally occurring sugar found in fruit (fructose) or milk
(lactose).
Honey, syrups, brown or raw sugar are not healthier options than white table sugar and are also included in the
discussion on added sugar.
It is a common misconception that brown or raw sugars are healthy options. Brown rice is definitely better than
white rice, but the same is not true for sugar. Brown sugar is white sugar with a bit of molasses added for flavour
and colour. Raw sugar is white sugar that has gone through slightly less processing – again for flavour and colour.
Honey has some trace minerals in it – but not in large enough amounts to make a health difference. Honey also has
a history of being used as an antibacterial – but the honey you buy in a jar from the store is unlikely to have a
benefit.
Page |11
Script for Module2: General Healthy Eating- Part 2
Foods high in added sugar
Honey
Page |12
Script for Module2: General Healthy Eating- Part 2
Recommended amount of sugar
Demonstration
Teaspoons of sugar in common
ready-to-eat cereals.
As previously stated, there is no requirement for sugar in a healthy diet.
But most experts agree there should be a limit on how much added sugar people eat in a day – about 10 teaspoons
of added sugar.
There are so many opportunities to add sugar to your diet – and it’s so easy to reach 10 teaspoons plus more!
Just thinking about some typical foods and drinks that you might have as a morning or afternoon snack
Go through the examples on the flashcard, highlighting how easy it is to go over the recommended 10 teaspoons
limit. These types of foods are extras to a healthy diet and should only be eaten occasionally.
Note: Food labels list total sugar. For milk products such as yoghurt and flavoured milk and products that contain
dried fruit, some of the sugar listed will come from fructose (fruit) and lactose (milk). The second example on the
flashcard is a fruit drink – not a fruit juice. Fruit drinks typically have less than 35% fruit juice in them – the rest is
sugar and water. A small glass of 100% fruit juice with no added sugar would be a good snack on its own.
Demonstrate how many teaspoons of sugar are in common ready-to-eat cereals. A variety
pack of small cereals is perfect for this demonstration and can be used more than once.
1. Display cereals in bowls
2. Place sugar cubes in front of the bowls to depict the teaspoons of sugar in each serve
( 1 sugar cube = 1 teaspoon of sugar)
3. Highlight that theses serve sizes are very small and it is likely that people will eat more
than this – and of course this means more sugar
4. Highlight that the sugar content can quickly rise if sugar or honey is added at the table.
Page |12
If you are using other cereals calculate the teaspoons (cubes of sugar), by looking at the per
serving size column on the Nutrition Information Panel. Divide by 4 to get teaspoons of sugar
e.g. 12 grams of sugar/ per 25 g = 3 teaspoons of sugar (cubes) in a 25 g serve. Use a scale to
measure out the correct amount of cereal.
Cereal (25g serve)
Teaspoons of sugar
per serve
Coco Pops®
3
Froot Loops®
2½
Nutri-Grain®
2
Rice Bubbles®
½
Weet-Bix™
¼
Oats
0
These serve sizes are very small. It is
likely people will eat 2-3 times more than
this – and of course that means 2-3 times
the amount of sugar.
Script for Module2: General Healthy Eating- Part 2
Maximum added sugar per day (if you decide to eat foods with added sugar
10 teaspoons sugar =
+
=
+
=
+
Page |13
Cola
=
Script for Module2: General Healthy Eating- Part 2
Ways to limit the amount of added sugar
• Swap soft drinks for tap water
o A can of soft drink contains the maximum recommended daily amount of sugar in one drink!
o Offer children plain water or milk instead of soft drink or cordial
o Fruit drinks contain very little fruit. Choose a small glass of 100% fruit juice with no added sugar instead - or
better still – eat a piece of fruit and get the additional fibre as well
• Swap a large piece of iced cake for a small un-iced fruit muffin
o Cakes, lollies, chocolates and the like can be eaten occasionally, but not every day
o For a snack, have a piece of fresh fruit or some yoghurt with fresh fruit
• Swap sugary cereals for unsweetened cereals
o Cut down on the amount of extra sugar added to cereals - top with fruit instead of sugar or honey
• Cut back on the amount of sugar added to hot drinks. If you do it gradually you are less likely to notice the
difference.
Recap the main points:
•
•
•
•
•
Cut down on the amount of salt you use. Cut down gradually to allow your taste buds time to adjust
Cut down on fats (especially saturated fats - from animals) and from coconut oil and palm oil
Choose plant oils and include fish and nuts in your diet several times a week to protect your heart
Cut down on the amount of added sugar. Don’t worry about the naturally occurring sugars from fruit and milk
Foods high in fat, added sugar and added salt should only be eaten occasionally
Before we finish today – I have one more activity for you to do.
Page |13
Script for Module2: General Healthy Eating- Part 2
Reduce added sugar
Cola
Swap soft drinks for water
Swap an iced cake for a small un-iced fruit muffin
Swap sugary cereals for non-sugary cereals
Swap sugary snacks for those with no added sugar
Page |14
Script for Module2: General Healthy Eating- Part 2
Distribute the ‘Which is the healthier choice?’ activity sheet to participants
Explain the activity to
participants
• Draw a circle around the
healthier choice.
• Give participants about 3
minutes to complete the
activity and then discuss the
answers as a group or
alternatively get participants
to work in pairs and call the
answers out.
Group discussion & evaluation
• What will you take away
from today’s session?
• Do you feel more confident
that you can limit the amount of added sugar, salt and saturated fat you eat?
• What changes, if any, do you plan to make as a result of today’s session?
Page |14
Script for Module2: General Healthy Eating- Part 2
Which is the healthier choice?
OR
OR
OR
OR
OR
OR
OR
Page |15
Script for Module2: General Healthy Eating- Part 2
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