Download Teachers guide.

The Active Learning Food Cards
 128 food cards
 Meal planner
 Blank eatwell plate
©British Nutrition Foundation 2015
www.foodafactoflife.org.uk
1
Food cards
There are 128 food and drink cards provided,
including a wide range of food and drinks from The
eatwell plate groups.
Energy is measured in joules (J) or kilojoules (kJ) but
many people are more familiar with the term calories
(kcal).
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1 kilojoule (kJ) = 1,000 joules
1 megajoule (MJ) = 1,000,000 joules
1 kilocalorie (kcal) = 1,000 calories, or 1 Calorie
The food cards show the energy value in both kcal and kJ, rounded to the nearest
whole number. If pupils wish to make their own food cards, they can convert from
one unit to another: 1 kcal = 4.184 kJ.
Food cards ideas for 3-5
Ask children to:
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Sort the images by colour.
Sort the images by shape.
Find all the drinks.
Find all the fruit and vegetables.
Find all the foods that grow under the ground.
Sort the images into food and drinks ‘tried’ and ‘not tried’.
Choose five foods you would like to try.
Find any foods or drinks you had yesterday.
Find a food or drink that each person in your family likes.
Find any image cards where you can see two foods.
Find all the foods you could have for breakfast.
Choose your three favourite foods.
Link the food cards to food grown or produced locally.
Food card ideas for 5-11
Ask children to:
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Sort the food cards into the different food groups of The eatwell plate.
Sort the food cards in to those which come from plants and those which
come from animals.
Find all the fish images.
Find all the foods made from milk.
Find all the images which count towards 5 A DAY.
Sort the foods in to those you have to cook before you eat and those you
can eat raw.
Order the images alphabetically.
Find all the foods and drinks that you should only have in small amounts
and/or occasionally.
©British Nutrition Foundation 2015
www.foodafactoflife.org.uk
2
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Sort the images into individual food items and composite dishes (those which
contain foods from more than one food group).
Link the images to food grown or produced locally. Why not use our map to
help?
Choose 10 images at random and sort them from highest to lowest in energy
(kJ/kcal).
Sort all the images into these three energy groups: 0 – 500 kJ; 501 – 1,500kJ;
1,501 – 3,000.
Sort the dishes in to where they originate on a world map.
Choose three cards at random from a bag and design a meal/recipe using
the three cards as main ingredients. Pupils can share this idea with the class.
(Teacher -Select 30 of the food cards which represent foods from the four
main eatwell plate groups. Avoid choosing drinks and composite dishes.
Place the selected cards in a bag.)
Identify which food cards are composite dishes, the component parts of the
dish and which group of The eatwell plate the ingredients would belong.
Food card ideas for 11+
Ask pupils to:
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Order foods from low to high energy to stimulate discussion. Pupils could be
provided with a list of the food cards first, to predict the energy order before
looking at the cards to reveal whether they were correct.
Create their own cards based on their recipes entered into Explore food (free
nutritional analysis tool). Then use the other food cards to plan a day’s meal,
investigating how the recipe could fit into a possible day.
Create their own cards based on foods from restaurants (nutritional
information online) and see how eating out fits into a balanced diet.
Create their own cards based on foods from a supermarket (nutritional
information online).
Look at possible swaps in the diet (e.g. to lower energy options).
Look at how cooking method (e.g. frying vegetables as opposed to boiling)
or choice between different type (e.g. cheese) can affect the energy
content.
Calculate how eating different portion sizes can affect the energy provided,
compared to those described.
Use the cards to compare breakfasts (e.g. continental vs traditional cooked,
different cereals, different milk) and plan what to serve at a breakfast club
taking into account the new school food standards.
Identify food cards can be consumed as snacks. Compare the different
energy values of the different snacks. Set pupils the task of designing and
making their own healthier snack.
Compare the energy content of different types of food that provide protein,
e.g. meat, fish, dairy, eggs, nuts, alternatives
Identify which food cards are composite dishes and suggest ways to modify
the dish to reduce the energy content.
©British Nutrition Foundation 2015
www.foodafactoflife.org.uk
3
Meal planner
The meal planner contains sections for pupils to plan a day’s menu including snacks
and drinks, encouraging them to look at the energy intake over a day.
Our daily intake of energy and nutrients is split over the
meals and snacks we have throughout the day. The UK
government suggests that one way to spread total energy
intake over the day could be:
 20% at breakfast;
 30% at lunch;
 30% at dinner;
 20% for snacks and additional drinks.
The reason behind this recommendation is that in general,
we eat a greater range and amount of foods at lunch and
the evening meal compared with breakfast and snacks, so
these meals tend to provide more energy. Below is the
suggested breakdown of energy intake over a day for adult
males and females. Other Estimated Average Requirements
for Energy for different ages can be found on page 6.
Breakfast in kcal
(kJ)
Lunch in kcal
(kJ)
Dinner in kcal
(kJ)
Snacks in kcal
(kJ)
Total in kcal
(kJ)
Female 1700 (400)
2500 (600)
2500 (600)
1700 (400)
8400 (2000)
Male
3150 (750)
3150 (750)
2100 (500)
10500 (2500)
2100 (500)
The adult reference intakes (RIs) used for food labelling is 2000kcal/8400kJ – based
on an average-sized woman doing an average amount of physical activity.
Meal planner ideas for 11+
Ask pupils to use the meal planner and food cards to:
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Plan a diet for the day for themselves/others – making sure it meets guidelines
other than energy (e.g. 5 A DAY, enough fluid).
Adapt meal plans based on different energy requirements or different
lifestyle/preferences (e.g. vegetarian, not a snacker, shift worker, active
lifestyle).
Use the diet planned out on the meal planner to enter into Explore food to
look at how it meets the DRVs of nutrients.
Plan a diet for a day suitable for someone with intolerances/allergies (e.g.
coeliac disease, lactose intolerance, nut allergy). Ask them to suggest a diet
for a day using the cards and identify what could/could not be eaten and
suggest alternatives.
©British Nutrition Foundation 2015
www.foodafactoflife.org.uk
4
The eatwell plate
The eatwell plate is the UK healthy eating
model and acts as a guide to the proportion of
foods we should consume from each food
group. Some of the groups are larger than
others.
Most of what we eat should come from
ingredients shown in the two biggest food
groups – Bread, rice, potatoes, pasta and
other starchy foods and Fruit and vegetables.
The Meat, fish, eggs, beans group and the Milk
and dairy food group are smaller, illustrating
that quantities from these groups should be
less. The Foods and drinks high in fat and/or
sugar group is the smallest group of The
eatwell plate and we should only consume
food and drinks from this group occasionally
or in limited amounts. It is not necessary to
follow the model rigidly at every single
meal; instead aim to get the balance
between the different food groups right;
over the course of a day or even a week.
The eatwell plate is appropriate for most healthy people over two years of age.
Children between the ages of two and five can make a gradual transition towards
the type of diet shown in The eatwell plate. People under medical supervision or with
special dietary requirements should check with their doctor or dietitian to see
whether The eatwell plate is suitable for them to follow.
The eatwell plate ideas
Ask pupils to:
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Sort the food cards in the correct group of The eatwell plate (you could also
use the cards and poster to play The eatwell plate race)
Use the poster (printed A4) to record what they ate and drank for one day or
for a meal occasion.
Create a large eatwell plate in a central area of the school (e.g. hall,
canteen) and task pupils with drawing individual food and drinks to place on
The eatwell plate.
Use The eatwell plate to plan a healthy school lunch for a day or a week.
Explore different types of foods and drinks from the different groups of The
eatwell plate (e.g. food around the world).
©British Nutrition Foundation 2015
www.foodafactoflife.org.uk
5
Energy balance
We all need energy to grow, stay alive, keep warm and be active. Energy is
provided by the carbohydrate, protein and fat from the food and drinks we
consume. It is also provided by alcohol. Different food and drinks provide different
amounts of energy:
 Fat provides 9kcal (37kJ)/g
 Alcohol provides 7kcal (29kJ)/g
 Protein provides 4kcal (17kJ)/g
 Carbohydrate provides 3.75kcal (16kJ)/g
Your weight depends on the balance between how much energy you consume
from food and drinks, and how much energy you use up by being active. When you
eat or drink more energy than you use up, you put on weight; if you consume less
energy from your diet than you expend, you lose weight; but if you eat and drink the
same amount of energy as you use, you are in energy balance and your weight
remains the same.
Energy requirements
Daily energy requirements vary widely from one individual to the next. This is due to
factors such as sex, body size, bodyweight, climate and physical activity levels.
Energy expenditure = Basal Metabolic Rate (BMR) x Physical Activity Level (PAL)
Estimated Average Requirements (EAR) for children aged 1-18 years old
EAR MJ/d (kcal/d)
Boys
Girls
Age (years)
1
3.2 (765)
3.0 (717)
2
4.2 (1004)
3.9 (932)
3
4.9 (1171)
4.5 (1076)
4
5.8 (1386)
5.4 (1291)
5
6.2 (1482)
5.7 (1362)
6
6.6 (1577)
6.2 (1482)
7
6.9 (1649)
6.4 (1530)
8
7.3 (1745)
6.8 (1625)
9
7.7 (1840)
7.2 (1721)
10
8.5 (2032)
8.1 (1936)
11
8.9 (2127)
8.5 (2032)
12
9.4 (2247)
8.8 (2103)
13
10.1(2414)
9.3 (2223)
14
11.0 (2629)
9.8 (2342)
15
11.8 (2820)
10.0 (2390)
16
12.4 (2964)
10.1 (2414)
17
12.9 (3083)
10.3 (2462)
18
13.2 (3155)
10.3 (2462)
For more information about EARs for Energy, including the adult EARs, see:
https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/339317/SACN_
Dietary_Reference_Values_for_Energy.pdf
©British Nutrition Foundation 2015
www.foodafactoflife.org.uk
6
Appendix: Food and drinks portion sizes
Fruit and vegetables
Food/drink
Portion size source
Sultanas
Grapes, red
Portion
size
30
80
Strawberries, raw
Lychee, raw, flesh only
Banana, flesh only
80
80
80
5 A DAY
5 A DAY
5 A DAY
Oranges, flesh only
Melon, cantaloupe-type, flesh only
Apple, eating, raw, flesh and skin
Okra, stir-fried in corn oil
80
80
80
80
5 A DAY
5 A DAY
5 A DAY
5 A DAY
Spinach, mature, boiled in unsalted water
Sweet potato, boiled in unsalted water, flesh
only
Peas, frozen, boiled in unsalted water
80
80
5 A DAY
5 A DAY
80
5 A DAY
Carrots, old, boiled in unsalted water
Mixed vegetables, frozen, boiled in unsalted
water
Pak choi, steamed
Sweetcorn, kernels, canned in water, drained
80
80
5 A DAY
5 A DAY
80
80
5 A DAY
5 A DAY
Lettuce, average, raw
Cucumber, raw, flesh and skin
Tomatoes, cherry, raw
80
80
80
5 A DAY
5 A DAY
5 A DAY
Avocado
Fruit salad, homemade
80
140
Orange juice, chilled
Pepper, capsicum, red, raw
150
80
5 A DAY
FSA Book (fresh with syrup
or juice, average portion)
5 A DAY
5 A DAY
Vegetable stir-fry mix, fried in rapeseed oil
Squash, butternut, baked
Mushrooms, white, fried in rapeseed oil
Ratatouille, homemade
80
80
80
80
5 A DAY
5 A DAY
5 A DAY
5 A DAY
Celery, raw
Apricots, ready to eat (semi-dried)
Pineapple, raw, flesh only
80
30
80
5 A DAY
5 A DAY
5 A DAY
Broccoli, green, steamed
80
5 A DAY
Peas, sugar-snap, raw*
80
5 A DAY
©British Nutrition Foundation 2015
5 A DAY
5 A DAY
www.foodafactoflife.org.uk
7
Bread, rice, potatoes, pasta and other starchy foods
Food/drink
Bread, white sliced, toasted
Portion size
27
Bread, wholemeal, average
36
Bread roll, wholemeal, plain
68
Bagel, plain
Chapatis, made with fat
90
60
Crumpets, toasted
50
Cornflakes, fortified
30
Muesli, Swiss style, unfortified
50
Wheat biscuits, fortified
37.5
Semi-skimmed milk, pasteurised, average
125
Porridge oats, unfortified, cooked, made
up with semi-skimmed milk
Old potato, baked, flesh and skin
340
Cous cous, plain, cooked
150
Noodles, egg, medium, dried, boiled in
unsalted water
Rice, white, basmati, boiled in unsalted
water
125
Pasta, spaghetti, white, dried, boiled in
unsalted water
Naan bread, retail, including garlic and
coriander
Chips, oven ready, no batter, baked
Cream crackers
Wedges with skin, homemade, cooked in
rapeseed oil
220
Pasta, wholewheat, spaghetti, dried,
boiled in unsalted water
Rice, brown, wholegrain, boiled in
unsalted water
220
Bread, pitta, white
60
©British Nutrition Foundation 2015
180
180
65
135
16
180
180
Portion size source
FSA Book (Large loaf, 1
medium slice, toasted)
FSA Book (Large loaf, 1
medium slice, fresh)
Retail data
Retail data
FSA Book (Chapati with
fat) Note this chapatti is
smaller than retail
averages.
Retail data
FSA Book (1 average
portion, medium)
FSA Book (Muesli cereals,
not crunchy,1 average
portion, medium)
Retail data (2 wheat
biscuits)
Retail data (for milk with
cereal)
Retail data
FSA Book (medium with
skin)
FSA Book (cracked
wheat, average portion)
Retail data
FSA Book (boiled,
average portion,
medium)
FSA Book (medium
average portion)
Retail data (mini Naan)
Retail data
Retail data (2 crackers)
FSA Book (based upon
baked potato, medium
with skin)
FSA Book (medium
average portion)
FSA Book (boiled,
average portion,
medium)
Retail data
www.foodafactoflife.org.uk
8
Milk and dairy
Food/drink
Portion
size
125
125
Portion size source
Yogurt, soya, non-dairy alternative to yogurt,
fruit, fortified
Fromage frais, fruit, childrens, fortified
Cheddar, English
125
FSA Book (125g pot)
47
30
Cheddar type, 30% less fat
30
Edam
30
Spreadable cheese, soft white, full fat
30
Spreadable cheese, soft white, medium fat
30
Processed cheese, plain
Whole milk, pasteurised, average
20
200
Skimmed milk, pasteurised, average
200
Soya, non-dairy alternative to milk,
unsweetened, fortified
200
Retail data
FSA Book (matchbox size
piece)
FSA Book (matchbox size
piece)
FSA Book (matchbox size
piece)
FSA Book (in sandwich,
average)
FSA Book (in sandwich,
average)
FSA Book (1 slice)
FSA Book (average glass,
200g)
FSA Book (average glass,
200g)
FSA Book (average glass,
200g)
Yogurt, Greek style, plain
Yogurt, low fat, plain
©British Nutrition Foundation 2015
FSA Book (125g pot)
FSA Book (125g pot)
www.foodafactoflife.org.uk
9
Meat, fish, eggs, beans and other non-dairy sources of protein
Food/drink
Baked beans, canned in tomato sauce
Peanut butter, smooth
Portion
size
200
20
Eggs, chicken, whole, fried in sunflower oil
60
Eggs, chicken, whole, boiled
Tofu, soya bean, steamed
61
99
Plain peanuts
25
Chicken breast, grilled without skin, meat only
130
Pork loin chops, grilled, lean only
120
Beefburger, 98-99% beef, grilled
78
Prawns, standard, cooked
60
Fish fingers, cod, grilled/baked
56
Salmon, farmed, grilled
140
Cod in batter, fried, takeaway
225
Cod, baked
Vegetarian sausages, baked/grilled
Houmous
Red kidney beans, canned in water, reheated, drained
Vegeburger, grilled
Ham
Tuna, canned in brine, drained
Bacon rashers, back, grilled
140
90
50
80
Lamb, shoulder, diced, kebabs, grilled, lean
90
©British Nutrition Foundation 2015
56
23
56
25
Portion size source
Retail data (small can)
FSA Book (thickly spread
on one slice)
FSA Book (fried egg,
average)
FSA Book (no shell, size 2)
Retail data
FSA Book (roasted,
salted, per bag small)
FSA Book (1 breast, no
bone, medium)
FSA Book (loin steak, no
bone, fried or grilled)
FSA Book (100% beef,
quarterpounder, fried or
grilled)
FSA Book (average
portion, shelled)
FSA Book (1 fish finger,
fried or grilled = 28g)
DH recommendation
FSA Book (in batter,
large)
DH recommendation
Retail data (2 sausages)
Retail data
5 A DAY
FSA Book (average, fried)
FSA Book (average slice)
Retail data (1/2 can)
FSA Book (1 rasher, back
bacon, grilled or fried,
average)
FSA Book (kebab,
average portion on meat
skewer)
www.foodafactoflife.org.uk
10
Food and drinks high in fat and/or sugar
Food/drink
Butter, unsalted
Portion
size
10
Fat spread, reduced fat (41-62%),
polyunsaturated (e.g. Flora Original)
Jam, fruit with edible seeds
10
Muffin, American, not chocolate, including
blueberry
Potato crisps, fried in high oleic sunflower oil
67
Biscuits, digestive, half coated in chocolate
Chocolate, milk
33
36
Sausage roll, flaky pastry, ready to eat
Chocolate mousse, low fat
60
60
Ice cream, dairy, vanilla, soft scoop
Crumble, fruit, wholemeal, homemade
44
170
Cola
330
Samosa, vegetable
75
Chips, fine cut, from fast food outlets
Gateau, chocolate based, frozen (including
Black forest)
Jelly, made with water
114
70
Fruit gums/jellies
Mayonnaise
52
15
Mayonnaise, reduced fat
15
©British Nutrition Foundation 2015
15
26
125
Portion size source
FSA Book (average
spread on slice of bread,
medium)
FSA Book (Flora, 1 portion
pack)
FSA Book (average
spreading on one slice of
bread)
Retail data
FSA Book (small)
Retail data (bag from
multipack)
Retail data (2 biscuits)
Retail data (bar from
multipack)
FSA Book (medium)
FSA Book (purchased,
individual, average)
Retail data (2 scoops)
FSA Book (apple
crumble, average
portion)
FSA Book (carbonated
canned drink, standard
can =330ml)
FSA Book (1 average,
purchased)
Retail data
Retail data
FSA Book (Purchased,
ready to eat, per pot)
Retail data
FSA Book (1 level
tablespoon)
FSA Book (1 level
tablespoon)
www.foodafactoflife.org.uk
11
Composite dishes
Food/drink
Lasagne, homemade, with extra lean minced
beef
Cottage/shepherd’s pie, reheated
Portion
size
420
310
Bolognese sauce (with meat)
Bolognese sauce (with meat), homemade
with extra lean mined beef
Beef stew, homemade
240
240
Chicken curry, made with a cook-in sauce
260
Sausage casserole, homemade
260
Fish pie, white fish
250
Mixed dhal, homemade
200
Quiche, vegetable
180
Macaroni cheese, homemade
220
Pizza, cheese and tomato, retail
100
Vegetable soup, homemade
Chilli, vegetable, homemade
300
200
Chicken, feta, vegetable and wholewheat
pasta salad
506
©British Nutrition Foundation 2015
260
Portion size source
FSA Book (average
portion)
FSA Book (average
portion)
FSA Book (sauce only)
FSA Book (sauce only)
FSA Book (stews,
casseroles, average)
FSA Book (chicken
casserole or curry,
medium/average
portion)
FSA Book (stews,
casseroles, average)
FSA Book (fish and
potato, not pastry,
average serving)
FSA Book (vegetable
curry). Note/no dhal
portion size available in
FSA book.
FSA Book (large slice of
quiche)
FSA Book (average
portion)
FSA Book (frozen,
individual slices)
Retail data
FSA Book (average
portion, no rice)
BNF Recipe
www.foodafactoflife.org.uk
12
Other food and drinks
Food/drink
Tomato ketchup
Diet cola
Fruit juice drink/squash, no sugar added,
undiluted*
Portion
size
15
330
50
Portion size source
Retail data
FSA Book (carbonated
canned drink, standard
can =330ml)
FSA Book (average
measure)
Nutritional composition data taken from McCance and Widdowson's Composition of
Foods 7th Edition. Nutritional composition data for food and drinks marked with a *
taken from the McCance and Widdowson’s The Composition of Foods Integrated
Dataset (CoFID).
©British Nutrition Foundation 2015
www.foodafactoflife.org.uk
13