Year 9 Food preparation and nutrition Lesson 1 To demonstrate knowledge and understanding of The eatwell plate guidelines and proportions. To identify the main nutrients required for a healthy balanced diet. To identify the nutritional needs of a teenager. To identify the main factors that affect dietary needs throughout different life stages. To select a suitable starter or savoury light lunch dish to make that meets guidelines of The eatwell plate, nutritionally balanced and appealing to a teenager.

Task – what are the main nutrients required for a healthy balanced diet. In pairs discuss 1. what are the 5 sections of the Eatwell Plate 2. what are the 5 main nutrients required for a healthy balanced diet

the main nutrients required for a healthy balanced diet. 1. what are the 5 sections of the Eatwell Plate 2. what are the 5 main nutrients required for a healthy balanced diet Macronutrients Protein Carbohydrate Fat Micronutrients Vitamins Minerals

To identify the nutritional needs of a teenager. Growth and development are rapid. Onset of puberty - characterised by a spurt in physical growth (height and weight). Considerable gain in muscle and bone mass. Changes in body composition, e.g. increased deposition of fat in girls. Energy and nutrient requirements at their highest.

A healthy diet is important for teenagers Eating a healthy, balanced diet can: promote wellbeing by improving mood, energy and self- esteem to help reduce anxiety and stress; boost concentration and performance; reduce the risk of ill-health now and in the future, e.g. obesity, heart disease, cancer, and type 2 diabetes; increase productivity/attainment and reduce days off sick.

Dietary recommendations Teenagers should consume a variety of foods from each of the four main food groups: Fruit and vegetables (33%) Bread, rice, potatoes, pasta and other starchy foods (33%) Milk and dairy foods (15%) Meat, fish, eggs, beans and other non-dairy sources of protein (12%)

Teenagers and iron Teenagers have increased iron requirements. Girls need more iron than boys to replace menstrual losses (RNI: boys 11.3 g/day, girls 14.8 g/day). Lack of iron leads to an increased risk of iron deficiency anaemia and associated health consequences. Teenagers who follow a vegetarian diet or restrict food intake (e.g. to lose weight) particularly at risk.

Iron absorption Good sources: meat (especially lean red meat), liver and offal, green leafy vegetables, pulses (beans, lentils), dried fruit, nuts and seeds, bread and fortified breakfast cereals. Iron from meat sources (haem iron) is readily absorbed by the body. Vitamin C helps the body to absorb iron from other sources (non-haem iron).

Teenagers have high calcium requirements. Around 50% of the adult skeleton is formed during the teenage years (RNI - boys 1000 mg/day, girls 800 mg/day). A lack of calcium may have consequences for future bone health e.g. increased risk of osteoporosis. Teenagers and calcium

Teenagers and energy balance Levels of overweight and obesity are increasing Teenagers, especially girls, often try to control their weight by adopting very low energy diets or smoking. Restricted diets may lead to nutrient deficiencies and other health consequences. Teenagers of unhealthy weight may need guidance on lifestyle changes to help them achieve a healthy weight.

Teenagers – physical activity Physical activity through life is important for maintaining energy balance and overall health. At least 60 mins of moderate-intensity physical activity each day is recommended. Include activities that improve bone health, muscle strength and flexibility at least twice per week.

Eating breakfast Starting each day with breakfast will supply energy to the brain & body. Eating breakfast leads to improved energy and concentration levels throughout the morning. Breakfast consumption may improve cognitive function related to performance in school. Other benefits of breakfast include better nutrient intakes and weight control.

Even mild dehydration (1-2%) can lead to headaches, irritability and loss of concentration. This level is not enough to cause feelings of thirst. The recommendation is to drink 6-8 glasses/day (1.2 litres) to prevent dehydration. People need to drink more when the weather is hot or when they have been active. All drinks count in terms of fluid intake but those without sugar are best between meals. Fluids and hydration

Brain health depends on optimal intakes of nutrients from the diet. Much speculation about the importance of long chain omega-3 fatty acids to behavioural and cognitive development, including IQ. Supplementation studies show the best outcome observed in children with learning disabilities. Current recommendation is one portion of oily fish (140g) per week. Diet and IQ Willatts P. (2002) Long chain polyunsaturated fatty acids improve cognitive development J Fam Health Care 12(6 suppl):5.

There are a number of foods that have a pharmacological effect in the body which affects mood: * caffeine; * vaso-active amines, such as histamine; * tryptophan and serotonin. There is evidence to suggest that poor vitamin and mineral status may be associated with poor educational attainment and antisocial behaviour. Diet and mood/behaviour

Food additives and hyperactivity The Southampton study suggested that consumption of mixes of certain artificial food colours and the preservative sodium benzoate could be linked to increased hyperactivity in some children. The colours are: sunset yellow FCF (E110) quinoline yellow (E104) carmoisine (E122) allura red (E129) tartrazine (E102) ponceau 4R (E124) An EU-wide mandatory warning must be put on any food and drink (except drinks with more than 1.2% alcohol) that contains any of the six colours. Bateman B et al. 2007

Teenagers - dietary improvements needed More fruit and vegetables, pulses, wholegrain foods. More milk and diary foods. More iron-rich foods. More oily fish. Less foods high in saturated fat and added sugars. Less salt.