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Eat well!

Eat well!. Welcome to Healthy Eating Week!. What does healthy eating mean to you? Think about the following… Eating well is important for us to be healthy and strong. ?. Eating well. The eatwell plate helps us to choose the types and proportions which make up a healthy, varied diet.

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Eat well!

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  1. Eat well!

  2. Welcome to Healthy Eating Week! What does healthy eating mean to you? Think about the following… Eating well is important for us to be healthy and strong. ?

  3. Eating well The eatwell plate helps us to choose the types and proportions which make up a healthy, varied diet. Bread, rice, potatoes, pasta and other starchy foods Fruit and vegetables Meat, fish, eggs, beans and other non-dairy sources of protein Milk and dairy foods Foods and drinks high in fat and/or sugar

  4. Fruit and vegetables One-third of The eatwell plate should be made up of fruit and vegetables. Fruit and vegetables provide vitamins and minerals for good health. We should all eat at least 5 a day. What counts? canned fresh frozen dried juiced

  5. How much is a portion? A. 1 pineapple B. 1 plum C. 1 apple D. 1 pea correct

  6. * * A portion * Can only be counted as one of your portions a day. What is your favourite fruit/veg? 3 tablespoons

  7. True or false? “Drinking 5 different glasses of fruit juice provides my 5 A DAY!” False Juice only counts as a maximum of 1 A DAY because much of the fibre is lost. Smoothies can count as 2 of your 5 A DAY (if they include at least 80g crushed fruit/vegetable and at least 150ml fruit juice).

  8. Bread, rice, potatoes, pasta and other starchy foods These foods provide starchy carbohydrate, which gives us energy. They also provide some B vitamins and minerals such as calcium and iron. Choosing whole grain varieties gives us extra dietary fibre which is important for gut health. Include some starchy foods at every meal. What is your favourite?

  9. Milk and dairy foods Milk and dairy foods provide us calcium, which is an important mineral to keep our bones strong. They also provide protein, some B vitamins and other minerals. Try different kinds - milk, cheese, yogurt and calcium-fortified soya drinks all count. Choose lower fat versions whenever possible.

  10. True or false? “Reduced fat dairy products contain less calcium than full fat options.” False Calcium is in the non-cream part of milk, so it is not removed with the fat when milk is skimmed.

  11. Meat, fish, eggs, beansand other non-dairy sources of protein These foods are great sources of protein, which is important for growth and development. There are plenty of foods to choose from in this group – try a variety, go for leaner cuts of meat and use healthier ways when cooking these foods. We are recommended to eat two portions of fish a week, one of which should be oily. Can you name some examples?

  12. Which of these is an oily fish? A. Haddock B. Salmon correct C. Canned tuna D. Cod

  13. Foods and drinks high in fat and/or sugar These foods add enjoyment to our diet, but we should keep these in small amounts. Foods high in fat are high in energy, and having too many foods high in saturated fat can be bad for our hearts. Too many sugar-containing food and drinks consumed between meals is linked with an increased tendency towards tooth decay.

  14. Sort out these foods Where do these foods and drinks belong to on The eatwell plate?

  15. Sort out these foods Fruit and vegetables Bread, rice, potatoes, pasta and other starchy foods Meat, fish, eggs, beans and other non-dairy sources of protein Milk and dairy foods Foods and drinks high in fat and/or sugar

  16. Composite dishes Most dishes are made up of foods from different food groups. Can you name the main ingredients for these dishes and where they belong to on The eatwell plate?

  17. Composite dish Beans on toast  Baked beans Toast 

  18. Composite dish Bean stew  Onions, carrots, tomatoes, peppers and celery Kidney beans Vegetable oil 

  19. Composite dish Fruit smoothie  Frozen berries and banana Milk and yogurt

  20. Composite dish Spaghetti bolognese  Tomatoes and onions Spaghetti Cheese Minced beef Vegetable oil 

  21. Also… Remember to: • keep hydrated, drinking 6 to 8 glasses of fluid each day - more when the weather is hot and when you have been active; • be active - at least 60 minutes each day!

  22. Track your targets! What are you doing for Healthy Eating Week?

  23. For further information on Healthy Eating Week, visit www.healthyeatingweek.org.uk

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