Download too much fat. - Moorside High School

Healthy eating
guidelines
This is the advice the government
issues to the people to try to
reduce the number of people
suffering from diet-related
diseases.
The eatwell plate shows the recommended
balance of foods in the diet.
© Food - a fact of life
2008
The eatwell plate is based on 5 food groups.
Fruit and
vegetables
33%
Meat, fish,
eggs, beans
and other nondairy sources of
protein 15%
Bread, rice,
potatoes, pasta
and other starchy
foods 33%
Milk and dairy
foods 12%
Foods and drinks high in fat
and/or sugar as little as
possible
As well as the eatwell plate 8 other pieces of advice have
been issued. These are called the “healthy eating guidelines.”
1. Enjoy your food.
2. Eat a variety of different foods.
3. Eat the right amount to be a healthy weight.
4. Eat plenty of food rich in starch and fibre.
5. Don’t eat too much fat.
6. Don’t eat sugary foods too often.
7. Look after the vitamins and minerals in your food.
8. If you drink, keep within sensible limits.
Don’t eat too much fat.
Why?
• Excess fat in the diet can lead to ….
obesity.
which could shorten life span, cause personal, social and psychological problems,
put a strain on the joints, and increase the risk of some cancers.
• Excess fat in the diet can lead to ..
heart disease, high blood pressure,
increased risk of
heart attacks and strokes.
• Excess fat in the diet can lead to…
Halitosis (bad breath)
2011 summer
There are concerns about rising levels of obesity
amongst children in the UK.
(b) What is meant by the term obesity? [2]
Obesity is having too much body fat.
You are officially obese if your body mass index
(a number calculated from your height and
weight) is more than 30.
(c) Suggest four ways in which healthy eating can be
promoted in schools. [4]
N.B. This question says “in schools”
not just “in school canteens”
• Install a vending machine that sells only
healthy choices e.g. dried fruit.
• Have role models visit school and talk about
their diets e.g. footballer, slim pop star.
• In the canteen sell healthy versions of popular
dishes e.g. burgers.
• Actually teach the students about healthy
eating in PSHE or in cookery lessons.
Ignore the preamble.
This is a question about eating too much fat.
It is not a question about sugar or salt.
Fat is the most energy-dense of the nutrients so eating too
much fat will lead to obesity.
Obesity has many negative consequences. It can lead to
social and psychological problems.
It can also lead to an increased risk of type 2 diabetes,
strokes, heart attacks, and some types of cancer.
The first of the British healthy eating guidelines is enjoy your food
so it is important that the meals are appealing. Another of the
guidelines is “don’t eat too much fat”. Too much fat leads to obesity.
The children’s menu should not include deep fried food, like chips,
because they are high in fat. Instead they should provide
alternatives like potato wedges cooked in the oven. The potato
wedges should have the skin on to meet the guideline about eating
more fibre.
One of the guidelines is “don’t eat sugary foods too often.” Sugar
causes tooth decay. Sugar is a fast digested carbohydrate. Too much
sugar leads to type 2 diabetes. Desserts on the children’s menu
should be based around fruit with only a small amount of other
ingredients e.g. apple tart instead of apple pie or banana split with
only one scoop of ice cream.
Another of the guidelines is to “look after the vitamins and minerals
in your food.” Any bread on the menu should be wholemeal bread
because it retains the B vitamins. Vegetables (either frozen or fresh)
should be served with all main courses to provide vitamin C.
2013 winter
7. School caterers have to follow strict nutritional and
healthy eating guidelines.
(c) Discuss the dangers of a diet high in salt. [4]
OBESITY
Only foods that supply energy can cause obesity;
the macronutrients
(proteins, fats and carbohydrates)
7. School caterers have to follow strict nutritional and
healthy eating guidelines.
(a) State two reasons
why salt is needed
in the body. [2]
Salt is needed to control
• the amount of water in the body
• blood pressure
• the correct pH of blood
• muscle contractions
7. School caterers have to follow strict nutritional and
healthy eating guidelines.
(b) Name two processed foods that are high in salt. [2]
Processed meats such
as
ham, bacon and salami
twiglets
Smoked fish and
cheese
7. School caterers have to follow strict nutritional and
healthy eating guidelines.
(c) Discuss the dangers of a diet high in salt. [4]
Because salt is involved in the regulation of
blood pressure, too much salt can lead to
high blood pressure. High blood pressure is
dangerous as it can lead to a stroke or
heart disease.
The other risk of a diet high in salt is fluid
retention, which can cause kidney disease.
(d) Explain how the school caterer can reduce the salt
content of the meals they make and serve. [6]
When school caterers make all the meals themselves they can
control the amount of salt they use. This is better than buying
convenience meals. They should use very little of the
ingredients that are high in salt (e.g. bacon, ham, marmite
and cheese). Instead of salting vegetables they should chop in
herbs or spices e.g. mashed potatoes with garlic and chives.
When serving the meals do not provide salt or salty
condiments such as ketchup. Do not sell salty snacks like
crisps or salted nuts. Instead, sell unsalted nuts and dried
fruits.
X
2014 winter
4. Complete the following statements. [3]
(i) Carbohydrates are needed for energy
(ii) A lack of iron
in the diet can cause anaemia.
(iii) Government guidelines suggest we should eat less
fat / sugar / salt
.
(c) State how a chef could increase the fibre (NSP) content of bread. [2]
Award 1 mark for each correct answer [2]
Use wholemeal/whole wheat/granary flour
Nuts
Dried fruit – only accept 1 dried fruit
Seeds
Oats
7. You are a trainee chef at a youth centre and have been asked to introduce a
range of healthy meals and snacks.
(a) Give three reasons why teenagers should make healthy food choices. [3]
Award 1 mark for each response [3]
Answers could include:
Obesity
Reduced mobility if overweight
Reduced life expectation
Poor teeth
Prevent constipation
Coronary heart disease in later-life
Type 2 diabetes
(b) Suggest how the following snack can be adapted to
follow Government healthy eating guidelines. [2]
Beef burger and chips
Award 1 mark for each correct alteration
Make homemade burgers using lean mince/good quality mince
Reduce beef content by adding soya mince to burger mixture/quorn
Dry fry/grill/oven bake the burgers
Wholemeal bun
Oven baked chips/wedges/jacket potato
Use chicken/turkey mince instead of beef
Serve burger in lettuce leaves instead of the bun /add salad to the bun filling
2015 winter
8. A new contract caterer is developing a range of packed lunches for office workers.
(a) Identify the two main nutrients in the following packed lunch items. [4]
fat
8. A new contract caterer is developing a range of packed lunches for office workers.
(a) Identify the two main nutrients in the following packed lunch items. [4]
protein carbohydrates
carbohydrates
Omega 3
fatty acids
fat
fat
(b) Discuss the healthy eating guidelines that the caterer will need to
consider when planning packed lunch menus. [4]
Award 4 marks for an answer that shows clear understanding of healthy eating menu planning giving
both examples and fairly detailed explanations.
One of the healthy eating guidelines is “cut down on salt.” This is because too much salt leads to
high blood pressure. The caterer should cut out heavily salted ingredients such as salami.
Another guideline is to reduce fat especially saturated fat. This is because saturated fats are
thought to contribute to the risk of developing heart disease. The caterer could make sandwiches
for the packed lunch without butter.
Another of the healthy eating guidelines is “look after the vitamins and minerals in your food”.
This is because vitamins and minerals are necessary for the body’s chemical functions. Vitamin C is
destroyed by exposure to light and air and water. The caterer could pack fruits and some
vegetables e.g. tomatoes, whole instead of sliced to conserve the vitamin C.
It is also important to stay hydrated so the packed lunch should include water or juice.