Download Video Podcast Episode 4 Meat, fish, eggs, beans

Video Podcast Episode 4 Meat, fish, eggs, beans and other non-dairy sources
of protein and food allergy and intolerance
Resources available to support Episode 4:
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Episode 4 Powerpoint
Worksheet 4.1 – Seafood
Worksheet 4.2 – Fish
Worksheet 4.3 – Ways of preparing eggs
Worksheet 4.4 – Foods that cause allergy or intolerance
Background information for teachers
The information below outlines the key points to be taught to pupils.
Meat, fish, eggs, beans and other non-dairy sources of protein
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This group is made up of meat, fish, eggs, beans, soya products such as
tofu, pulses, nuts and seeds.
Different foods from this group provide different nutrients that our body
needs to be healthy and function properly. We should try to eat a
variety of foods from this group every day.
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Foods from this group also provide other important nutrients, e.g.
- Iron, particularly from red meat;
- B vitamins, especially vitamin B12, found in foods produced from
animals;
- Vitamin A and zinc, found in oily fish, eggs and meat;
- Magnesium, present in nuts, fish and meat;
- Omega 3 fatty acids, found in oily fish.
Meat
- Meat is a good source of protein and other nutrients, e.g.
selenium, zinc, and B vitamins. It is one of the main sources of
vitamin B12, which is only found naturally in foods from animals.
Red meat is a particular good source of iron, which is easy for
your body to absorb.
- The amount of fat in meat varies from the type of cut or meat
product, to the way you cook it. Go for lean cuts of meat, e.g.
leaner mince, or remove excess, visible fat whenever possible,
e.g. the skin from chicken.
- Also, try baking, poaching, grilling, steaming or using a
microwave to cook meat rather than frying, as these cooking
methods use less fat.
Fish
- It is recommended that we all eat 2 portions of fish a week, one
of which should be oily. A portion of fish is 140g. Fish is an
excellent source of protein, vitamin A and D, as well as omega 3
fatty acids. Examples of fish include:
o Oily fish: salmon, trout, sardines, pilchards, fresh tuna* and
mackerel.
o Non-oily fish: cod, skate, haddock, halibut and plaice.
*Canned tuna does not count as an oily fish because the
canning process removes most of the omega 3 fatty acids.
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Fish that is smoked or canned in brine can be high in salt, so
check the label to see how much salt these types of fish contain.
Alternatively, you can go for fish that is canned in water, rather
than brine or oil.
There are upper limits for the amount of fish we eat each week
because oily fish can contain low levels of pollutants that can
build up in the body. It is advised that girls and younger women
should have no more than 2 portions of oily fish a week. Boys,
men and older women should have no more than 4 portions a
week.
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Eggs
- There are many different types of eggs, but we mainly tend to
eat chicken eggs in the UK.
- Eggs are a good source of a range of vitamins and minerals,
such as vitamin A, D, B2 and iodine.
- There is no recommended upper limit to the number of eggs we
should eat, but it is best to have them as part of a varied and
balanced diet.
Beans
- Examples of beans include baked beans, red kidney beans,
broad beans, soya beans and products made from these such
as tofu and textured vegetable protein (TVP).
- Beans provide a source of protein that is suitable for vegans and
vegetarians, as well as fibre and iron.
- Not all beans are sources of good quality protein. This means
that it is important to mix these foods with foods from other food
groups to help you get adequate amounts of all the amino acids
you need in your diet, such as going for baked beans with a
jacket potato, or hummus with pitta bread.
• Other non-dairy sources of protein
- These include nuts, seeds, mycoprotein and pulses such as lentils
and peas.
- Nuts, such as almonds, hazelnuts, walnuts, Brazil nuts, cashews
and peanuts, are a good source of protein and fibre. They also
provide a range of vitamins and minerals, such as vitamin E,
thiamin, selenium and calcium. They can be eaten as snacks, or
added to salads or pasta sauces. Try to avoid salted varieties as
they are high in salt.
- Seeds include sunflower, pumpkin, sesame and poppy. They
contain protein, fibre, vitamins and minerals. Try adding them to
casseroles and breakfast cereals.
- Mycoprotein is a type of protein made from fungus. It is a source
of good quality protein, as well as fibre.
- Pulses such as lentils and peas also provide protein, fibre and a
range of vitamins and minerals. The type of fibre found in pulses
can help reduce cholesterol levels in the blood. They can be
added to soups and meat sauces for flavour.
• Nutrients in plant foods
- Vitamin C helps your body absorb the type of iron that is found in
non-meat foods, e.g. beans, so it is best to have a source of
vitamin C with these foods.
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Fruit and vegetables are good sources of vitamin C, so you
could go for a glass of orange juice or some vegetables with
your meal to help your body absorb the iron from non-meat
sources.
- Plant foods do not provide vitamin B12 unless they are fortified. If
you do not eat food that is produced from animals, you may
have to take a vitamin B12 supplement.
Summary:
1. Have some foods from this food group each day.
2. Go for variety to get a range of vitamins and minerals.
3. Have two portions of fish a week, one of which should be oily.
4. Bake, grill, poach, steam or microwave these foods instead of
frying them, and remove excess, visible fat to keep the fat
content down.
5. Beans, pulses, nuts, seeds and soya products are all good
alternative sources of protein, vitamins and minerals for vegans
and vegetarians, as well as meat eaters.
Food allergy and intolerance
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A food allergy or intolerance is an unpleasant reaction to a particular
food or ingredient which can be characterised by a range of different
symptoms.
Common foods which cause food allergy or intolerance include:
1. Celery
2. Cereals containing gluten (such as wheat, rye, barley and oats)
3. Crustaceans (such as prawns, crabs and lobsters)
4. Eggs
5. Fish
6. Lupin (such as peas, lentils and beans)
7. Milk
8. Molluscs (such as mussels and oysters)
9. Mustard
10. Nuts (such as almonds, hazelnuts, walnuts, Brazil nuts, cashews,
pecans, pistachios and macadamia nuts)
11. Peanuts
12. Sesame seeds
13. Soybeans
14. Sulphur dioxide and sulphites, which are used as preservatives in
some foods such as dried fruit, and drinks such as wine
If a food product contains any of these ingredients they must be
clearly labelled so affected consumers know which products they
should avoid.
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Food allergy and intolerance are not as common as many people
believe. The majority of children tend to out grow a food allergy or
intolerance before starting school. Examples of food allergy and
intolerance include lactose intolerance, coeliac disease, and nut
allergy.
Lactose intolerance:
- This is an intolerance reaction to the sugar found in dairy
products, known as lactose. People with this condition are
unable to digest lactose properly and may cause abdominal
pain, bloating and diarrhoea.
- Lactose intolerant sufferers should avoid all sources of lactose
including cows’, sheep and goats’ milk.
- Dairy products are an important source of calcium in the diet so
it is important that a suitable, fortified alternative, such as fortified
soya milk, is used to replace them if they are avoided.
- Lactose intolerance is more common in childhood, but children
may grow out of their food intolerance.
Coeliac disease
- This is the main form of intolerance to gluten. Gluten is a protein
found in wheat, rye and barley. Some people with coeliac
disease cannot tolerate oats neither oats contain a protein that
is similar to gluten, that.
- The presence of gluten in the diet damages the lining of the
small intestine and often results in long-term diarrhoea which can
lead to malnutrition.
- People diagnosed with coeliac disease therefore need to adopt
a life long gluten-free diet. It is important to note that wheat-free
products are not the same as gluten-free as they may contain
other cereals, such as rye or barley. This can mean they are not
suitable for someone with coeliac disease unless they are also
labelled ‘gluten-free’.
- There are now many gluten free products on the market, such as
pasta, bread and breakfast cereals.
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Peanut allergy:
1. This is one of the most common causes of food allergy and can
cause a range of reactions. Mild symptoms include tingling in
the mouth and lips or a skin rash.
2. For some people, reactions are more severe and may cause
death. Symptoms can include rashes, swelling of the lips and
throat, difficulty breathing and loss of consciousness.
3. There is no cure for those diagnosed with peanut allergy, and it
tends to be life long. People with peanut allergy are advised to
avoid all sources of peanuts, because for some, even very tiny
amounts of peanut can cause a reaction.
4. Those allergic to peanuts can carry an ‘epipen’ which helps to
prevent a severe reaction if they are exposed to a peanut
allergen.
Summary:
1. Food allergy and food intolerance are different.
2. There are 14 foods which are the most common causes of food
allergy and intolerance.
3. Food allergy and intolerance are not as common as many
people believe.
4. There are now many alternative food products available that
allow people with a food allergy or intolerance to have similar
foods and variety in their diet.
5. Lactose intolerance, coeliac disease and nut allergy are some of
the more common food allergies and intolerances.
Using the resources
Use the Episode 4 PowerPoint to revise the main points made in the video
podcast. At various points during the PowerPoint, you will notice a pen
symbol (). This indicates that there is a worksheet for the task suggested.
Teachers may wish to complete the task verbally or use the worksheet
provided.