Transcript Slide 1

All about me
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Learning objectives
•To understand why healthy eating and being active is important.
•To recall the 8 tips for healthy eating.
• To know how to implement the 8 tips for healthy eating.
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Why is it important to eat a healthy diet and be active?
There are a wide variety of reasons why healthy eating and being
active are important. It promotes good:
• development for growing bodies
• oral health
• bone development
• mental health.
It can also help to prevent diseases such as overweight and obesity,
reduce cardiovascular risk factors and prevent iron deficiency
anaemia
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Macronutrient intake in children
This chart shows the percentage of energy provided by different macronutrients.
Macronutrient
% of food
energy
Change from 1997 to 2008-10
(NDNS Rolling Programme Years 1 and 2)
Protein
~14.5%
Increase in all age groups by about 1-2% of food
energy
Fat
~34%
Decrease in all age groups by about 1-1.5% of food
energy
Saturated fatty 13.4% (4-10y)
12.6% (11-18y)
acids
Decrease in all age groups by about 1-1.5%;
still above recommended upper level of 11%
Carbohydrates ~51%
Remained the same in all age groups
NMES*
14.4% (4-10y)
15.7% (11-18y)
Decrease in boys and girls aged 4-10 y by about 3%;
Decrease in boys and girls aged 11-18 y by about
0.5%
*Non-milk extrinsic sugars
National Diet and Nutrition Survey (NDNS) Rolling Programme Years 1&2 (Bates et al. 2011)
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Proportion of children below the LRNI* of selected
vitamins and minerals
Nutrient
4-10 years
11-18 years
Boys
Girls
Boys
Girls
Vitamin A
3%
5%
12%
13%
Riboflavin
0
0
8%
17%
Folate
0
0
2%
6%
Iron
0
1%
5%
43%
Calcium
0
2%
8%
14%
Magnesium
0
2%
27%
50%
Potassium
0
0
16%
31%
4%
10%
11%
18%
0
2%
22%
47%
1%
3%
7%
17%
Zinc
Selenium
Iodine
*Lower Reference Nutrient Intake (LRNI) is amount of nutrients sufficient for only a small number of
people; those below LRNI likely to have insufficient intakes
NDNS Rolling Programme Years 1&2 (Bates et al. 2011)
Eight tips for healthy eating
The Government has developed the following practical tips that can help
you make healthier choices. These are:
1) Base your meals on starchy foods
2) Eat lots of fruit and veg
3) Eat more fish
4) Cut down on saturated fat and sugar
5) Eat less salt
6) Get active and be a healthy weight
7) Don’t get thirsty
8) Don’t skip breakfast
1. Base your meals on starchy foods
It is important to eat plenty of breads, cereals, rice, pasta and
potatoes to keep your body healthy. Starchy foods should make up
one third of your diet.
These foods provide energy, as well as dietary fibre, calcium, iron
and B vitamins. It is important that you choose wholegrain varieties
whenever possible.
Some people think that starchy foods are fattening, but they provide
carbohydrate which gram per gram, provide less energy than protein,
fat and alcohol.
1. Base your meals on starchy foods
Most people need to eat more of these types
of foods, so try to include them in each of
your main meals. For example,
• a bowl of wholegrain cereal or toast for
breakfast
• a sandwich or cous cous salad for lunch
• some pasta with your evening meal, such
as spaghetti bolognaise.
1. Base your meals on starchy foods
Select a starchy food and create three different meal ideas
based on this food.
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2. Eat lots of fruit and veg
Eat at least 5 portions of a variety of fruit and vegetables every day.
Fruit and vegetables provide a range of vitamins, minerals and fibre
which our bodies need to function properly.
fresh
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dried
juiced
frozen
canned
2. Eat lots of fruit and veg
As a guide, the amount of fruit that you can hold in your hand is a portion.
• For example:
• 1 apple, banana, pear, orange
• 2 plums or similar sized fruit
• 1 handful of grapes, cherries or berries
• ½ a large grapefruit or avocado
• 1 slice of large fruit, such as melon or pineapple.
• Also…
• 3 heaped tablespoons of vegetables
• 3 heaped tablespoons of fruit salad
• 1 heaped tablespoon of dried fruit
• a dessert bowl of salad
• 3 heaped tablespoons of beans and pulses*
• a glass (150ml) of 100% fruit juice*.
* Can only be counted as one portion no matter how much you eat or drink.
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3. Eat more fish
It is recommended that you eat at least 2 portions of fish a week, including
a portion of oily fish. A portion of fish is 140g when cooked.
Fish provides protein and many vitamins and minerals. Oily fish is high in
omega-3 fatty acids, which may help to prevent heart disease.
You can choose from fresh, frozen and canned; but remember that canned
and smoked fish can be high in salt.
Examples of fish include:
– Oily fish: salmon, trout, sardines, pilchards, fresh tuna* and mackerel.
They contain omega 3 fatty acids which can help keep our hearts
healthy
– Non-oily fish: cod, skate, haddock, halibut and plaice.
*Canned tuna does not count as an oily fish because the canning process removes most of the omega 3
fatty acids.
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3. Eat more fish
Do you know which are oily fish?
Plaice
Turbot
Haddock
Sardine
Mackerel
Coley
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Monkfish
4. Cut down on saturated fat and sugar
There are two main types of fat – saturated and
unsaturated.
Eating too much saturated fat can increase cholesterol
levels which increases the chance of developing heart
disease.
Saturated fat is found in many foods such as hard cheese,
cakes, biscuits, sausages, cream, lard and pies. Try to cut
down and choose foods that are unsaturated rather than
saturated fats, such as vegetable oils, reduced fat spread,
lean meat and oily fish.
Use cooking methods which do not add fat to foods, for
example, barbequing, grilling, dry-frying or baking.
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4. Cut down on saturated fat and sugar
Most people in the UK are eating too much sugar. Sugary food and
drinks are often high in energy and could contribute to weight gain.
Too many sugary foods and drinks can contribute to tooth decay,
especially if you have them between meals.
Foods high in sugar can include:
• Soft drinks (not diet drinks)
• Sweets
• Jam
• Sugar, honey
• Cakes, puddings, biscuits, pastries and ice-cream.
Try to swap sugary snacks for low sugar alternatives, for example
choose a currant bun or scone instead of cakes or biscuits
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5. Eat less salt – less than 6g a day*
*Children under 11 years have lower recommended amounts than adults.
Even if you do not add salt to your food, you may still be eating too
much.
Keeping a normal blood pressure is important for your health. Eating
too much salt may raise your blood pressure and lead to certain
illnesses.
Even if you do not add salt to your food, you can still be eating a
high amount of salt. Reading food labels can help you make
healthier choices.
About three quarters of the salt in our diet comes from processed
foods such as bread, breakfast cereals, soups, breads and sauces.
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6. Get active and be a healthy weight
To achieve a healthy weight, you need to balance the energy
you get from food with the energy you use up through activity.
The body stores excess energy in the form of body fat
Weight gain happens when energy in (food intake) is greater
than energy out (physical activity).
Energy in
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Energy out
6. Get active and be a healthy weight
The Government has provided guidelines to help people understand
how active they need to be.
It is recommended that all children and young people should engage in
moderate to vigorous intensity physical activity for at least 60 minutes
and up to several hours every day.
Vigorous intensity activities, including those that strengthen the
muscle and bone, should be incorporated at least three days a week.
All children and young people should minimise the amount of time
spent being sedentary (sitting) for extended periods.
(New physical activity guidelines (DH 2011) – first UK-wide guidelines)
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6. Get active and be a healthy weight
Maintaining energy balance and therefore a healthy
body weight will reduce the risk of diseases associated
with overweight and obesity such as Type 2 diabetes.
Being active will also aid bone and musculoskeletal
development
– In particular weight bearing activities such as
jumping, running, skipping and strength
exercises
There are also many psychological and social benefits
associated with increased activity levels.
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Being active means…
Active living, e.g.
walking, gardening
or using the stairs
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Active recreation,
e.g. play, dance,
cycling, skateboard
Organised sport,
e.g. football, netball,
running, gymnastics
7. Don’t get thirsty
Drink between six to eight glasses of fluid every day.
Did you know around two thirds of your body is
made up of water?
You lose water throughout the day when you:
• sweat
• breathe
• use the toilet.
You gain water throughout the day when you:
• drink fluids
• consume foods containing water, e.g. soups and yogurt.
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7. Don’t get thirsty
Drinking enough water each day helps prevent headaches and dehydration.
Try to drink plenty of water, but other drinks such as fruit juice, milk and
coffee all count towards fluid intake.
Try to drink at regular intervals throughout the day rather than waiting until
you feel thirsty.
Remember not to drink too many soft or carbonated drinks that are high in
sugar. You will need to consume more fluid when you have been active or
the weather is hot
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8. Don’t skip breakfast
Eating breakfast provides you with energy as well as some
important nutrients that you need for good health. Breakfast helps
increase concentration and alertness, which may be linked to better
achievements and behaviour at school.
For example, a healthy breakfast of wholegrain cereal and a glass of
fruit juice, will give your body the energy and nutrients it needs to
start the day.
If you skip breakfast, you are more likely to fill up on snacks that are
high in fat and/or sugar as you get hungry before lunch.
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8. Don’t skip breakfast
Some evidence suggests that breakfast
consumption can lead to some improvements
in problem solving, attention and memory
The positive effect of consuming breakfast
may be more obvious later in the morning
There is no evidence to suggest that one type
of breakfast is more beneficial than another.
Some people skip breakfast because they
believe it can help them lose weight. In fact,
research shows that eating breakfast can
help people control their weight.
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Can you recall the
8 tips for healthy eating?
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Summary
Healthy eating and being active is important for good growth
development of your body and to help prevent illness and diseases.
8 tips for healthy eating
1. Base your meals on starchy foods
2. Eat lots of fruit and veg
3. Eat more fish
4. Cut down on saturated fat and sugar
5. Eat less salt
6. Get active and be a healthy weight
7. Don’t get thirsty
8. Don’t skip breakfast
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