Healthy Eating and Drinking The Great British Space Dinner Secondary Schools

What factors affect our food choice? We choose different types of food depending on the time of the day, e.g. breakfast, lunch, dinner. People choose different varieties of food depending on where they live, types of food accessible to them, their age and lifestyle. As different foods contain different nutrients, it is important to include a variety of foods. How do you think being on the ISS would affect your food choice? Would you still be able to eat your favourite foods when you wanted?

ESA Astronaut Andre Kuipers in the ISS Food Store Food in space When astronauts go into space, food scientists and nutritionists ensure that they have: enough food to last throughout their journey; food that is nutritious, which means it has adequate amounts of macro and micronutrients required for space travel; food that is lightweight and compact; food that is appetising; food items that are ready to eat or can be prepared easily and quickly; a healthy balanced diet. ESA Astronaut Andre Kuipers in the ISS Food Store Image source: NASA / ESA

Which foods are suitable for space? Foods such as potatoes and prawns are heat processed and canned, allowing them to be stored at room temperature. Drinks are dehydrated for transport and water is added just before drinking on the ISS. Meat is processed so it can be stored at room temperature, so it lasts longer and to remove harmful germs. Image source: NASA

Which foods are suitable for space? Ready to eat food items, e.g. nuts, muesli bars, tortillas. Some foods have some of the water removed to maintain a soft texture and preserve them, e.g. peaches, dried meat. Fresh food items, e.g. fruit and vegetables. Some extra food items are also packed for: emergency situations; for use on space walks ISS Snacks Image source: NASA

An astronaut with his lunch menu Food choice in space Astronauts have three healthy, balanced meals during the day (breakfast, lunch, dinner) and some snacks. There are no set menus on the ISS and astronauts are free to choose what they would like from certain boxes of food available on board. Astronauts eat food from Russia, Japan, America and Europe. Each astronaut often chooses their own menu, but nutritionists and dietitians make sure it is healthy. An astronaut with his lunch menu Image source: NASA

How does an astronaut eat in space? An astronaut’s dinner tray has straps which can be attached to a wall or an astronaut’s lap – this stops the dinner tray from floating away. Crumbs and small particles can be a hazard in space as they can damage any space equipment, be inhaled by astronauts or go in to their eyes. Salt is dissolved in water and pepper is infused in oil when it is used in space. Astronaut’s dinner tray Image source: NASA

The eatwell plate

The eatwell plate The eatwell plate shows us how to get the right balance of different foods. This includes everything we should eat during the day, including snacks. The plate shows the types and amounts of each food group we should have. Is the eatwell plate suitable for everyone? The eatwell plate is suitable for most people over the age of 2 years. People who have any special dietary needs should consult a GP or a registered dietitian, to check whether the eatwell plate is suitable for them.

Fruit and Vegetables These should make up about one third of the total food intake. Choose a wide variety of fruit and vegetables. Aim to eat at least 5 different portions every day. Do you know how much fruit counts as one portion? Some examples are: 3 heaped tablespoons of vegetables; 1 apple, pear or banana; 2 plums or satsumas; 1 handful of grapes, cherries or any berries; 1 heaped tablespoon of dried fruit. Fresh, frozen, juice (counts as a maximum one portion per day), dried or canned fruit and vegetables all count towards your 5 A DAY.

Fruit and vegetables in space How do astronauts get their 5 A DAY? Fruits and vegetables are preserved so they can be sent into space. Some fresh fruit and vegetables can be sent to the ISS, but they don’t last for months. A NASA study has found that space food can provide the recommended amounts of nutrients – even after a year of storage!

Bread, rice, potatoes, pasta and other starchy foods This food group provides carbohydrates, which is an important source of energy. Our body needs energy to be active and to stay healthy. Choose wholegrain varieties where you can, as they make you feel full for longer. How much of this food group should you eat? It should make up about one third of your total food intake. Base your meals around this food group.

Milk and dairy foods Eat moderate amounts, around 2-3 servings per day, to get the amount of calcium your body needs to maintain strong bones. Such as: A 200ml glass of milk; A small (150g) pot of yogurt; A matchbox size (30g) serving of cheese. Can you name the nutrients present in this food group? This food group provides a variety of nutrients, including protein, calcium and vitamin B12.

Milk and dairy foods in Space Why do astronauts need milk and dairy foods in space? Milk and dairy foods provide calcium, which is very important for bone health in space. Astronauts in space are in freefall, so the amount of weight their bones must support is reduced to almost zero. As a result bones become weaker (losing up to 2% per month in space) so astronauts need enough calcium to help prevent this.

Meat, fish, eggs, beans and other non-dairy products Eat in moderate amounts, such as: Small portion of meat; 1 portion of fish; Eggs; 3 heaped tablespoons of beans or pulses. It is recommended that we eat 2 portions of fish each week (one of which should be oily). This food group provides the main source of protein to our body. Do you know the role of protein in our body? Protein is required by our body for growth, repair and energy.

Food and drinks high in fat and/or sugar Eat in small amounts and not too often. This is the smallest food group. This food group includes, cakes, biscuits, pies, hard cheese, butter, ghee, cream, sausages. Large quantities of foods that are high in fat and sugar can be harmful to health.

Importance of a healthy diet Food and drinks give us energy and nutrients. We need energy for activities, playing and maintaining health. Nutrients are required every day by our body to grow, stay active and be healthy.

Hydration Did you know? About two thirds of our body is made of water. Our body needs water to function well. Short term dehydration can cause headaches, constipation, irritability and impaired mental performance. Long term dehydration can cause urinary tract infections. The amount of water required to stay hydrated increases with physical activity and hot weather. Sources include: water, juice, milk, smoothies and low calorie soft drinks (e.g. diet cola). Lots of foods have high water content, so they can contribute to total fluid intake, e.g. fruits, vegetables, soups and yogurt.

Hydration in space How much water do astronauts need? Astronauts need the same amount of water in space as they do on Earth, which is 1.6 litres for a female and 2 litres for a male. What happens to water on the ISS after astronauts have drunk it? Water on the ISS is limited and is therefore recycled. Water from the air and urine is recycled using purification machines and is turned back into drinking water. To watch CSA astronaut Chris explain more about water recycling, click here. Image source: NASA

Activity! Can you guess the amount of water we need every day? Pour the amount of water that you normally drink in a glass. Then, pour it in an empty jug. Continue to add a glass of water each time, until you have reached the amount you think you drink every day. Then compare it with the recommended intake that is pre-measured in a separate jug. How did they compare? Older children up to the age of 13 need around 1.5 – 2 litres (6-8 250-300ml glasses) of fluid/day. Adolescents aged 14 and older need the same amount of water as adults. Women need 1.6 litres of fluid/day (about 8 200ml glasses) and men need 2 litres of fluid/day for men (about 10 200ml glasses). (European Food Safety Authority)

Diet through life Do we need same foods throughout life? No! Nutritional needs change throughout life. Therefore, it is important to consider different life stages, such as: infants; children; adolescents; pregnant women; adults; older adults.

Diet through life Infants: breast milk provides all the energy and nutrients infants need until 4-6 months. After 4-6 months, weaning takes place – foods are introduced and breast milk intake is gradually reduced. Childhood: Maintaining a healthy weight is important for optimum growth and development. Children become more active and therefore have increased energy requirements. Adolescence: the demand for energy and nutrients is high during this period of rapid growth. Boys need more protein and energy for growth than girls.

Diet through life Adulthood: Nutritional requirements do not change much between the age of 19-50 with the exception of pregnancy and lactation. It is important for adults to eat a healthy, balanced diet, maintain a healthy weight for their height and take part in 150 minutes of exercise per week. Pregnancy and lactation: Folate is very important in the early stages of pregnancy for rapid cell division and growth of the foetus. Breastfeeding requires extra energy and nutrients. Older adults: It is important that older adults have adequate vitamin D, a calcium rich diet and take part in weight bearing activity to prevent osteoporosis.

Tim Peake – Space health needs Data Age: 42 years Gender: Male Food Variety 5 A DAY Healthy meals to meet daily nutrient requirements Nutrition/Day Energy: 2874kcal Protein: 100g Fat: 95g Vitamin C: 90mg Calcium: 1500mg Iron: 10mg Sodium: 1500mg Hydration 2 litres of fluid/day Activity Two hours a day in space Note: Data is based on nutrition requirements for long-duration missions.

Nutrition in space vs nutrition on Earth Space nutrition/day* Energy: 2874kcal Protein: 100g Fat: 95g Vitamin C: 90mg Calcium: 1500mg Iron: 10mg Sodium: 1500mg Earth nutrition/day** Energy: 2629kcal Protein: 55g Fat: 97g Vitamin C: 40mg Calcium: 700mg Iron: 9mg Sodium: 1600mg Activity What are the differences in Tim’s needs in Space compared to on Earth? In small groups, research reasons for these differences. Note: *Data is based on nutrition requirements for long-duration missions. **Data is UK RNI, used for illustrative purposes.

Different food groups are: Summary A healthy diet consists of a variety of foods from different food groups and drinks. Different food groups are: Bread, rice, potatoes, pasta and other starchy foods Fruit and vegetables Milk and dairy foods Meat, fish, eggs, beans and other non-dairy sources of protein Foods and drinks high in fat and/or sugar It is important to have a balance from different food groups as we need nutrients in different amounts. In general, children need about 6-8 glasses (150-200ml glass) of water to keep them hydrated.

This presentation has been developed in collaboration with the British Nutrition Foundation. For further information and resources, go to: www.foodafactoflife.org.uk