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Nutrition
kitchen & restaurant guide for
starters
F&B4U
By
Andrea Boyes
Food
 Food is vital to health
 Food provides the body
with fuel
 We have to balance fuel
intake with fuel
expenditure
 Fuel balance helps us
maintain a healthy
weight
 Too much fuel can result
in weight gain
 Too little fuel can result
in weight loss
 Energy input V energy
output
 Food is measured in
calories
 Different foods have
different calorific values
 Our bodies need different
nutrients from food
The eat well plate
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The eat well plate
There are 5 main food groups to the “eat well plate
Fruit & vegetables (5 portions a day)
Bread, rice, potatoes, pasta & other starchy foods
Milk & dairy foods
Food & drink high in fat & or sugar
Meat, fish, eggs, beans & other non-dairy sources of
protein
 The largest sections each represent 33% of daily intake
the smallest section is food & drink high in fat & or
sugar
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Energy values of food
 Carbohydrates =
3.75kcal per gram
 Protein = 4 kcal per
gram
 Fat = 9 kcal per gram
 Alcohol = 7 kcal per
gram
 Daily energy
requirements
 Adult men 2500 K/cal
 Adult females 2000 k/cal
 15 to 18 year old males
2775 k/cal
 15 to 18 year old females
2110 K/cal
 Teenage years for both
sexes increases due to
high levels of activity and
growth
Health problems
 Obesity: due to too many calories consumed and lack of
physical activity.
Many processed foods and snack foods are high in
calories, as many of them contain lots of sugar & fat
 Heart Disease: due to obesity, lack of activity, eating
too much fatty food & lack of antioxidants in diet
 Some cancers: bowel cancer has been linked to diet low
in fibre
 High blood pressure & strokes: due to too much salt in
the diet.
Many processed & convenience foods contain lots of salt
Nutrients & minerals
The Main Nutrients
 Carbohydrates
 Fat
 Protein
 Vitamins
 Minerals
The main minerals
 Calcium
 Sodium
 Iron
 Zinc
 Phosphorous
 Potassium
 Selenium
 Fluoride
 iodine
Food rich in protein
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Meat
Fish
Cheese
Eggs
Milk
Yoghurt
Beans & lentils
Food rich in carbohydrates
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Starch Carbs
Bread
Potatoes
Rice
Cous cous
Pasta
Breakfast cereals
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Sugary carbs
Jam
Sugar
Sugary drinks
Biscuits
Sweets
Desserts
Cakes
Foods rich in Fat
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Cheese
biscuits
butter
Margarine
Cream
Chocolate
Crisps
peanuts
Not all fat is bad, we do
need fat in our diets
 Saturated fat is the worst
of the fats for our bodies
and has been linked to
coronary heart disease
 Polyunsaturated fat is not
as bad and helps to
reduce levels of bad
cholesterol
 Monosaturated fat are
beneficial to the heart
Fluid intake
 Fluid is needed for life
without it we will die
 Approximately 2 litres of
fluid is needed on a daily
basis
 Alcohol does not count
 Water id the best for of
hydrating your body
 Many foods contain lots
of water
 Water is important in the
diet
Lifestyle
 To live a long and healthy life it is essential to eat
properly, follow the eat well plate.
Eating the right amount of food from the different
sections
 Drink plenty of fluid, preferably water
 Follow the guidelines on units of alcohol per day for
men(3 to 4) and women ( 2 to 3)
 Take regular exercise, be active
 balance fuel intake with fuel expenditure
 Maintain a healthy weight
 Eat 5 portions of fruit & veg daily