1. Nutrition Update
Emma Schneider

2. Outline
The eatwell plate
5 A DAY
Eight tips for healthy eating
Nutrients
Try some activities

4. The eatwell plate
The UK healthy eating model
Suitable for most healthy people over two(children between the ages of two and five years can make a gradual transition towards the type of diet shown in the eatwell plate)
Do not need to achieve this model at every meal, but try to achieve over the course of a day or even a week

5. Fruit and vegetables
A third of our daily food intake should be from this group.
Have at least 5 portions of fruit and vegetables every day.
Fresh, frozen, canned, dried and juiced all count!
Have a variety – different fruits and vegetables have different proportions of vitamins and minerals that help to keep us healthy.

6. One medium sized piece of fruit, e.g. pear
What is a portion?
One adult portion size of fruit and vegetables = 80g (dried fruit = 30g)
A rough guide for a child's portion is the amount they can fit in the palm of their hand. 
Two or more small sized pieces of fruit e.g. two satsumas, 7 strawberries
One medium sized piece of fruit, e.g. pear
Three heaped tablespoons of cooked vegetables/pulses and beans
30g dried fruit e.g. one tablespoon of sultanas
150ml unsweetened juice
Try to limit intake of juice to 150ml/d. Juice only counts as a maximum of one portion.
Beans/pulses only count as a maximum of one portion.

7. Fruit and vegetable FAQ
Should we now be eating 7 A DAY?
Do potatoes count towards our 5 A DAY?
Can we just eat 5 portions of our favourite fruit and vegetables?
Do juices and smoothies count?

8. Bread, rice, potatoes, pasta and other starchy foods
A third of our food intake should come from starchy foods.
Try to include them at every meal by basing meals around starchy foods.
Choose high fibre or wholegrain varieties and leave the skin on potatoes where possible.

9. Meat, fish, eggs, beans and other sources of non-dairy protein
We should eat some foods from this group each day.
The government recommend we should eat at least 2 portions of fish each week, one of which should be oily.
The government also recommend people who eat 90g or more of red and processed meat each day, cut down to 70g.

10. Milk and dairy foods
We should eat some foods from the milk and dairy group each day.
We should try to choose lower fat options (e.g. skimmed milk, reduced fat cheese, low fat yogurt).

11. Foods and drinks high in fat and/or sugar
Foods and drinks in this group can be consumed in small amounts as part of a healthy diet
Fats which are used every day (e.g. spreads, oils) should be used sparingly
Foods such as cakes, biscuits, chocolate, fried crisps, pastries, fried food and non-diet fizzy drinks should only be consumed occasionally

12. Composite dishes
Contain foods from more than one eatwell plate group
What ingredients are in these composite dishes and what food groups do these ingredients belong to?

13. Eight tips
Base your meals on starchy foods (e.g. bread, potatoes, pasta, rice)
Eat lots of fruit and vegetables
Eat more fish – aim for at least 2 portions per week, one of these should be oily
Cut down on saturated fat and sugar
Eat less salt
Get active and be a healthy weight!
Don’t get thirsty
Don’t skip breakfast

14. The eatwell plate race
Split into two teams and line up behind pile of cards
First player in each line takes a food card from the pile, goes to the plate and sticks the card onto the correct group of the eatwell plate.
They then return to their group and join the back of the line and the next player goes.
First team to place all their cards on the plate wins. However if the winning group makes more mistakes than the other team, the other team will become the winner!

16. Nutrients
Macronutrients – carbohydrate, protein and fat
Micronutrients – vitamins and minerals
Water and fibre are non-nutrients, but are important substances that we need to include in our diets to stay healthy.

17. Nutrients Nutrient Function Sources Carbohydrate
Provides energy for the body
All starchy foods (e.g. bread, rice, pasta, potatoes, cereals), fruit and starchy vegetables, milk and milk products, sugar, preserves, confectionary
Protein
Growth, development and repair of the body
Energy
Meat, fish, eggs, dairy foods, soya products, nuts, beans, pulses
Fat
Provides essential fatty acids
Carries and helps us absorb fat soluble vitamins
Fats and oils, meat and meat products, dairy foods, oily fish, nuts, cakes, biscuits, pastry products, fried crisps, chocolate
Vitamin C
Acts as an antioxidant and is important for the normal structure and functioning of body tissues
Fruit especially citrus fruits and berries; green vegetables, peppers and tomatoes. Also found in potatoes
Calcium
Formation and maintenance of strong bones and teeth
Functioning of nerves and muscles
Blood clotting
Milk and milk products, cheese and other dairy products, some green leafy vegetables such as broccoli, fortified soya bean products, canned fish (if containing bones that are soft and can be consumed), bread, some breakfast cereals

18. Water
Essential for our bodies to work properly (e.g. regulating body temperature, cushioning the joints, controlling blood pressure, keeping the body in balance).
All drinks and the food we eat provide us with water.
Children are recommended to consume 6-8 glasses a day*.
We need to drink more when it is hot and when we have been physically active.
*Adult women are recommend to consume 8 200ml glasses/d (1.6L) and men ml glasses/d (2L).

19. Healthy hydration!
Water - hydrates without providing extra energy or risking harm to teeth.
Milk – provides essential nutrients such as protein, B vitamins and calcium. Choose lower fat varieties (e.g. skimmed, 1%, semi-skimmed).
Fruit juices provide some vitamins and minerals. One 150ml glass of 100% fruit juice counts as a maximum of one portion of a child’s 5 A DAY. It is better for teeth to dilute fruit juice with water and to drink fruit juice only at meal times. Try not to have more than 150ml.

20. Hydration resources

21. Fibre
Important for our digestive health
Can help keep us fuller for longer
Can reduce risk of heart disease, diabetes and some cancers, and also help weight control
Current recommendation – 18g of fibre per day (NSP). UK adult population consuming only 14g/d

22. Add fresh or dried fruit to your breakfast
How can we get more fibre?
Orange juice, white toast and jam
1.2g
An orange, granary toast and peanut butter
5.8g
Add fresh or dried fruit to your breakfast
Choose wholegrain and high fibre varieties at breakfast time e.g. wholemeal bread, high fibre breakfast cereal (e.g. branflakes, porridge)

23. Add lots of vegetables to pasta sauces for extra fibre
How can we get more fibre?
White spaghetti with tomato-based sauce
3.5g
Wholewheat spaghetti with tomato-based sauce
8.6g
Choose wholegrain and high fibre varieties e.g. wholewheat pasta, brown rice
Add lots of vegetables to pasta sauces for extra fibre

24. Go for potatoes with skin, e.g. jacket potatoes, boiled new potatoes
How can we get more fibre?
Crumbed chicken breast, mashed potato and carrots
2.9g
Crumbed chicken breast, baked potato with skin, carrots & green beans
9.2g
Skin and peel on fruit and vegetables provide fibre but make sure you wash them before eating.
Go for potatoes with skin, e.g. jacket potatoes, boiled new potatoes

25. Nutrients game
22 cards – displaying the food name, image, energy, macronutrients, fibre and some micronutrients (Vitamin A and C, calcium and iron).
Order the cards by nutrient value (from low to high)

26. Useful websites