Section A: Nutrition

• Having a balanced diet involves eating the right quantities of various food groups.
• The Eatwell Guide:

  A) Fruits and vegetables

  B) Potatoes, bread, rice, pasta and starchy carbohydrates

  C) Oil and spreads

  D) Beans, pulses, fish eggs, meat and other proteins

  E) Dairy and alternatives

  F) Water, lower fat milk, sugar-free drinks, tea & coffee

  G) Sugary food and drink

  
• The Eatwell Guide helps you get a balance of healthier and more sustainable food, showing how much of what you eat should come from each food group.
• Tips on the Eatwell Guide:

  • Eat at least 5 portions of a variety of fruit and vegetables.
  • Choose wholegrain or higher fibre versions of starchy foods with less added fat, salt and sugar.
  • Choose unsaturated oils and use in small amounts.
  • Choose lower fat and sugar options for dairy products.
  • Eat 2 portions of fish per week, one of which is oily.
  • Eat less red and processed meat.
  • Limit fruit juice and smoothies to a total of 150ml a day.
  • Eat sugary food and drink less and in small amounts.
  • Choose foods lower in fat, salt and sugar.
• The eight tips for healthy eating apply to most people over 5 in good health. It does not apply to babies, very young children, pregnant women and those with health conditions.
• The eight tips for healthy eating:

  1. Base your meals on starchy foods
  2. Eat lots of fruit and vegetables
  3. Eat more fish
  4. Cut down on saturated fat (and eat less high fat foods)
  5. Cut down on sugar
  6. Try to eat less salt
  7. Drink plenty of water
  8. Do not skip breakfast
• The government also recommends to get active and try to be at a healthy weight.
• Base your meals on starchy foods:

  • Most food on your plate should be a starchy plant food to give you energy.
  • This includes rice, pasta, potatoes, bread, oats, millet, cassava, yam, quinoa, etc.
  • Wholemeal bread is the best.
• Eat lots of fruit and vegetables:

  • Provides the body with a variety of vitamins, minerals, trace elements, fibre, antioxidants and other natural plant chemicals.
  • A minimum of 5 portions a day is recommended.
• Fruit and vegetable portions

  1 portion is 80g. E.g;

  • 1 apple, banana or orange
  • 2 plums or similar
  • 1 slice of melon or pineapple
  • 3 large of vegetables, beans/lentils or fruit salad
  • 1 glass (150ml) of fruit juice
• Eat more fish:

  • Provides protein and a range of vitamins and minerals.
  • White fish is naturally low in fat.
  • Oily fish contains omega 3 fatty acids for a healthy heart.
  • Fresh fish has less salt than canned, dried or smoked fish.
• Types of fish:

  • Oily: anchovies, salmon, trout, mackerel, herring, eel, sardines, kipper, fresh tuna.
  • White fish: cod, haddock, plaice, lemon sole, skate, hoki, hake, rock salmon (dogfish).
  • Shellfish: prawns, shrimps, mussels, clams, crab, scallops.
• Cut down on saturated fat (and eat less high fat foods):

  • Saturated fat is found in butter, cheese, cream, coconut oil, palm oil, pastries, cakes, biscuits, chocolate, meat, meat products, etc.
  • Fat in foods is often 'invisible'.
  • High fat foods have more than 20g of fat per 100g.
  • Low fat foods have 3g or less of fat per 100g.
  • High saturated fat foods have more than 5g saturates per 100g.
  • Low saturated fa foods have 1.5g or less saturates per 100g.
• Cut down on sugar:

  • Sugars are often hidden in foods and drinks. Most people eat too much sugar.
  • Chemical names are usually used on labels. (E.g; dextrose, glucose syrup, inverted sugar, hydrolysed starch, etc.) Many people do not know that these are sugars.
  • Excess sugar is converted to fat and stored in the body.
  • 50% of daily energy should come from carbohydrates, and only 11% of that should come from sugars.
• Cut down salt:

  • Many people eat too much salt,
  • Salt is used in a lot of processed foods.
  • Adults should have no more than 6g of salt a day.
• Drink plenty of water:

  • Most people don't drink enough water.
  • Approx. 2 litres a day is recommended.
  • More water should be drunk in hot countries, during physical activity and when ill.
• Do not skip breakfast:

  • It's important to prepare the body for the day's activity.
  • Breakfast helps you feel alert, more able to concentrate and makes you less likely to eat snacks.
  • Breakfast cereals often have large amounts of sugar and salt added.
  • Many cereals have added vitamins and minerals to make up for losses during processes.
• Get active and try to be a healthy weight:

  • An additional guideline.
  • As important as food intake.
  • Makes your heart, muscles, bones and immune system stronger.
  • Makes you feel good, confident and alert.
  • Reduces the risk of developing diseases such as heart disease and cancer.
  • Activities such as walking, dancing and housework are just as good as sport.
  • Walking or cycling instead of using the car or bus.
  • Getting off the bus a few stops before and walking.
  • Using the stairs rather than lifts and escalators.
  • Joining a sport, walking or cycling group.
• When buying food:

  • Read and understand food labels.
  • Use guidance systems on labels (E.g. traffic lights).
  • Make and stick to a shopping list.
  • Don't shop when your hungry.
• When preparing food:

  • Adapt ingredients in a recipe.
  • Cut down on fat, sugar and salt.
  • Increase fruits and vegetables.
  • Use alternative ingredients such as wholemeal flour or pasta.
  • Be aware of how much oil, sugar and salt you are using.
• How to reduce fat:

  • Choose low fat or reduced fat versions of food.
  • Choose lean meat.
  • Cut fat off meat.
  • Grill or oven bake instead of frying.
  • When stir-frying, add water rather than more oil when the pan becomes dry.
  • Don't let food soak up oil when frying.
  • Use alternatives to mayonnaise.
  • Reduce the amount of butter or spread on bread.
• How to reduce salt:

  • Use alternative flavours (E.g. herbs, garlic, spices, lemon zest).
  • Buy reduced salt versions of foods such as crisps and baked beans.
  • Check labels for sodium content (E.g. sodium bicarbonate in cakes and monosodium glutamate in ready meals).
  • Eat naturally low salt fruit and vegetables.
  • Eat unsalted nuts.
• How to reduce sugar:

  • Reduce the amount of sugar in recipes.
  • Use alternative sweet food (E.g. carrots, ripe bananas, grapes).
  • Use sweeteners for flavour.
• How to increase fibre, fruits and vegetables:

  • Use wholegrain (wholemeal) versions of foods.
  • Add oat bran, porridge oats or wheat bran to recipes.
  • Add dried fruits to recipes.
  • Eat fruits and vegetables with the skins left on.
  • Add peas, beans and lentils to recipes.
  • Add vegetables to meat dishes.
  • Add seeds to recipes.
  • Use puree vegetables in soups, stews and sauces to 'disguise' them.
• Obesity:

  • Having too much body fat.
  • Caused by taking in more energy from food than what the body uses. Energy is converted and stored as fat.
  • Many foods are energy dense (containing a lot of fat and sugar) and are easy to eat without realising.
  • An increasing problem worldwide
  • Can lead to CHD, CVD, high blood pressure, stroke, arthritis, breathing problems and depression.
• Risk factors for Obesity:

  • A lack of physical exercise.
  • Having obese family members.
• Coronary Heart Disease (CHD):

  • The heart's supply of oxygen-rich blood comes from blood vessels called coronary arteries.
  • CHD is caused by the coronary arteries becoming blocked, which prevent the heart from receiving oxygen. This can lead to a heart attack.
  • Blocked coronary arteries is caused by a high fat diet (especially saturated fats).
• Risk factors for CHD:

  • High blood pressure.
  • Eating fatty, salty and sugary foods.
  • Being overweight or obese.
  • Smoking.
  • Drinking alcohol.
  • Stress.
  • A lack of physical exercise.
• Cardiovascular Disease (CVD):

  • Caused by blocked blood vessels (can be anywhere in the body).
  • This restricts oxygen supply throughout the body.
  • Damages vital organs, muscles, nerves, etc.
• Risk factors for CVD:

  • High blood pressure.
  • Eating fatty, salty and sugary foods.
  • Being overweight or obese.
  • Smoking.
  • Drinking alcohol.
  • Stress.
  • A lack of physical exercise.
  • Too much fat and cholesterol in the blood.
  • Having fat around the waist.
• High blood pressure (hypertension):

  • A normal blood pressure for a healthy young adult is under 120 over 80.
  • A high blood pressure is 140 over 90 or above.
  • There are no symptoms.
  • Increases the risk of developing CHD and CVD.
  • Salt increases blood pressure.
• Risk factors for high blood pressure:

  • Family history of high blood pressure.
  • Eating fatty, salty and sugary foods.
  • Being overweight or obese.
  • Smoking.
  • Drinking alcohol.
  • Stress.
  • A lack of physical exercise.
• Diabetes:

  • Insulin is made in the pancreas. It is needed to move glucose from the bloodstream to the cells in the body.
  • People with diabetes either don't have enough insulin, or the insulin produced doesn't work properly.
  • Therefore, glucose stays in the bloodstream and damages blood vessels.
  • Symptoms of diabetes include thirst, frequent urination, tiredness, weight loss and blurred vision.
  • If untreated, diabetes can lead to serious illness and damage to the eyes, skin and blood vessels in the hands and feet.
  • There is no cure for diabetes.
  • People with diabetes should follow a balanced diet.
• Type 1 Diabetes is when the pancreas does not produce insulin. Injections have to be given every day and a balanced diet should be followed. It is mostly diagnosed in children.

  Type 2 Diabetes is when the pancreas produces insulin but the body cannot use it. It is becoming more common due to bad diets or eating habits and being overweight or obese.
• Risk factors for Diabetes:

  • High blood pressure.
  • Eating fatty, salty and sugary foods.
  • Being overweight or obese.
  • Getting older.
  • A lack of physical exercise.
• Osteoporosis:

  • A painful condition that causes weak, brittle porous bones.
  • The spine can curve into a hump.
  • Bones mineralise when we are young. Most minerals are added during adolescence.
  • Peak bone mass is when bones are full of minerals. This is around 30-35 years old.
  • If peak bone mass is not achieved, a person is more likely to develop osteoporosis.
  • Bones gradually lose minerals during the natural aging process.
  • When too many minerals are lost, bones become brittle and break easily.
  • Younger people develop osteoporosis due to a poor diet, lack of physical activity or too many carbonated drinks.
• Risk factors for osteoporosis:

  • Family history of osteoporosis.
  • Lots of fizzy drinks.
  • Being overweight or obese.
  • Smoking.
  • Drinking alcohol.
  • A lack of physical exercise.
  • Getting older.
  • Not enough calcium in the diet.
• Cancer:

  • Growth of tumours. This can occur anywhere in the body.
  • A tumour is a cluster of abnormal cells growing in an uncontrolled way.
  • Carcinogens are substances that can start the process of cancer.
• Risk factors of cancer:

  • Diet.
  • Being overweight or obese.
  • Getting older.
  • Smoking.
  • Drinking alcohol.
  • Exposure to some chemicals (carcinogens).
• Reducing the risk of developing cancer:

  • Eat a healthy, balanced diet.
  • Eat lots of fruits and vegetables.
  • Eat smaller amounts of red and processed meats.
  • Limit alcohol consumption.
  • Keep a healthy weight.
  • Don't smoke.