Download Supermeals - KS3&4 eatwell plate presentation

KS3&4 PowerPoint Presentation
Planning healthier
meals
© Crown copyright (Jan 2012) Produced by the BNF for the Department of Health
nhs.uk/Change4Life foodafactoflife.org.uk
Learning objectives
• To understand how the eatwell plate can be
used in menu planning.
• To know the impact of ingredient selection
and methods of food production and
processing on the nutritional value of food.
• To identify individual nutritional needs in
respect to stages of life.
A balanced diet
There are no ‘good’ or ‘bad’ foods
– it is the overall balance of the
diet that is important.
The eatwell plate
This eating model for the UK promotes:
• increased consumption of fruit and vegetables and starchy
foods;
• moderate consumption of meat, fish, eggs, beans and
other non dairy sources of protein;
• moderate consumption of milk and dairy foods;
• small consumption of food containing fat and sugar.
The eatwell plate can be used to achieve healthier meal
planning.
Serve more bread, rice, potatoes,
pasta and other starchy foods
Ideas for increasing foods from this
group in meals include:
• using thick cut bread for sandwiches;
• using more pasta in relation to
meat sauce in lasagne;
• using more potato in relation to meat in cottage pie;
• serving Naan bread and plenty of rice with curries;
• experiment with different cereals, e.g. quinoa or polenta.
Serve more fruit and vegetables
Ideas for increasing foods from this
group in meals include:
• add extra vegetables into casseroles;
• offer colourful and interesting salads (with low fat
dressings) and vegetables with main course;
• incorporate fruit into desserts and
dishes, including cold starters,
e.g. apricot chicken or
asparagus and orange salad.
Serve moderate amounts of
milk and dairy foods
Ideas for including foods from this
group in meals include:
• use fromage frais, quark or plain yogurt in
dishes in place of some of the cream in soups
and sauces;
• switch to semi skimmed or skimmed milk when
serving adults and older children;
• serve fromage frais, quark or plain yogurt with
dessert;
• use small amounts of stronger tasting cheese
or grate cheese when adding to pasta and
salads.
Serve moderate amounts of meat,
fish, eggs and beans
Ideas for including foods from this
group in meals include:
• add pulses to increase the fibre content, reduce the
overall fat content and add extra protein to a dish;
• experiment with alternatives
to meat, such as mycoprotein,
tofu, texturised vegetable protein
based products and soya;
• use lean meat, and trim fat from meat or remove the skin
to reduce the fat content.
Serve smaller amounts of food
high in fat and/or sugar
Foods in this group should be used sparingly
if they are eaten every day (such as butter
and spreads) or not eaten too often (such as
sweets and savoury snacks).
Ideas for making healthier meals include:
• using lower-fat speads;
• using dried or fresh fruit to sweeten
dishes;
• using fat sparingly in cooking, where it is
needed.
Serve smaller amounts of food
high in fat and/or sugar
Ideas for making a menu healthier include:
• choosing healthier cooking options rather than frying
(steaming, poaching, baking);
• checking labels and choose reduced fat or reduced sugar
options where possible;
• serving salad dressings and dessert toppings separately to
allow people to add their own.
Cut down on salt
Salt is not found on the eatwell plate. However, it can be
found in many processed foods as well as added during
cooking.
Ideas to reduce salt in meals include:
• using combinations of fresh herbs and spices instead (this
creates a much wider range of flavours that salt could use
alone);
• going for reduced salt foods as an alternative;
• experimenting with dishes to see how much salt can be
reduced without compromising on taste.
Food preparation and cooking
The way in which food is prepared and cooked can have a
large impact on the amount of fat it contains, e.g. removing
skin from poultry, trimming excess fat off meat before
cooking.
Using different methods can also substantially reduce the fat
content.
Choose methods such as:
• grilling;
• steaming;
• baking.
Food preparation and cooking
Deep frying potatoes to make chips
increases the energy (calories) and fat
content of the food.
Tips on making healthier chips include:
• cutting the chips larger, so less fat will be
absorbed when frying;
• baking the chips instead of deep frying,
e.g. wedges;
• adding herbs or spices rather than salt.
Food preparation and cooking
Tips to prevent the unnecessary loss of vitamins
from fruit and vegetables include:
• not storing fresh varieties too long;
• cooking in a minimum amount of water, e.g.
boiling;
• placing foods directly into boiling water or a
steamer which is hot;
• not over cooking.
Individual nutritional needs
Nutritional needs change throughout the
different stages of life.
Needs can also vary according to physical
activity levels.
Some individuals cannot eat certain foods
for health reasons and some will also
choose different foods to meet their
nutritional needs.
Pregnant women
Pregnant women do not need
to eat twice as much food, but
they do need to continue to eat
a healthy and varied diet.
Folate (and folic acid) is an
important nutrient for woman
just prior and during the first
trimester of pregnancy.
Pregnant women
What not to eat when pregnant:
• meat pâté (all types), raw or undercooked meat,
including cured meat and liver;
• certain types of fish - shark, marlin and swordfish as they contain mercury and other pollutants;
• raw shellfish;
• soft rind cheeses, e.g. Brie and Camembert, blue
veined cheeses and unpasteurised milk and milk
products;
• raw or partially cooked eggs.
Infants
Children of toddler and pre-school age are growing rapidly
and are very active so they need lots of energy and
nutrients as part of a healthy, balanced diet.
They should be encouraged to eat a healthy and varied
diet alongside the rest of the family, as likes and dislikes
are often established at this early stage in life.
Avoid:
Salt, raw eggs, shark, marlin and
Swordfish and whole or chopped
nuts (choking hazard).
Children
It is important for children to eat a balanced diet and be
exposed to a wide variety of foods.
Ideas for the menu include:
• serve portion sizes appropriate for a child;
• providing at least 5 portions of fruit and vegetables a day.
Some children are fussy eaters.
This does not mean that they should
never be offered new food, but they
should never be forced to eat a food
they dislike.
Adolescence
Adolescents have high needs of energy because their bodies
are growing and they are physically active.
Ideas for meals include:
• eat plenty of foods containing iron, especially girls, as during
menstruation, the body loses some of its iron stores. Sources
of iron include red meat and liver, chicken, turkey, eggs, fish,
wholegrain bread and breakfast cereals and dark green
vegetables, pulses, dried fruit and nuts.
• foods containing calcium, as requirements are high for
teenagers because your bones are growing in size and
density. The best sources of calcium include dairy products
such as milk, yogurt and cheese, white and brown bread as well
as pulses, fortified soya bean products and dark green
vegetables.
Elderly people
Elderly people do not have high energy needs, because
they generally are less active.
Some elderly adults may encounter problems when eating
such as:
• trouble with teeth. This may mean that they find food
difficult to chew;
• trouble with arthritis. This may mean they find it difficult to
use cutlery and slice and chop food on their plate.
Suitable meals could include, shepherd’s pie, soup, or
casserole.
People with high cholesterol
A person with high cholesterol should reduce saturated fat
intake and increase intake of fibre.
Ideas for the menu include:
• use plenty of wholegrain bread, rice, pasta, cereals,
potatoes;
• use plenty of fruit and vegetables;
• experiment using different pulses and legumes in dishes;
• offer some lower fat varieties of milk and dairy products;
• offer a moderate amount lean meat or fish.
Review of the learning objectives
• To understand how the eatwell plate can be used in
menu planning.
• To know the impact of ingredient selection and methods
of food production and processing on the nutritional
value of food.
• To identify individual nutritional needs in respect to stage
of life and some health concerns.
For more information visit www.nhs.uk/change4life