Eduqas GCSE Food Preparation and Nutrition: Student Book

NUTS CHICK PEAS LENTILS LOW SUGAR BEANS 2% MILK SOYA MILK PITTA WHOLE GRAIN CEREAL BAGELS RICE MULTI-GRAIN BREAD PEAS FROZEN PLUM TOMATOES RAISINS Check the label on packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group. Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS Eatwell Guide 6–8 a day Eat less often and in small amounts Choose unsaturated oils and use in small amounts Oil and spreads Choose foods lower in fat, salt and sugars Water, lower fat milk, sugar-free drinks including tea and coffee all count. Limit fruit juice and/or smoothies to a total of 150ml a day. C h o o s e l o w e r f a t a n d l o w e r s u g a r o p t i o n s E a t m o r e b e a n s a n d p u l s e s , 2 p o r t i o n s o f s u s t a i n a b l y s o u r c e d fi s h p e r w e e k , o n e o f w h i c h i s o i l y . E a t l e s s r e d a n d p r o c e s s e d m e a t C h o o s e w h o l e g r a i n o r h i g h e r fi b r e v e r s i o n s w i t h l e s s a d d e d f a t , s a l t a n d s u g a r E a t a t l e a s t 5 p o r t i o n s o f a v a r i e t y o f f r u i t a n d v e g e t a b l e s a d a y F r u i t a n d v e g e t a b l e s P o t a t o e s , b r e a d , r i c e , p a s t a a n d o t h e r s t a r c h y c a r b o h y d r a t e s B e a n s , n u t s , e g g s , fi s h , m e a t a n d o t h e r p r o t e i n s D a i r y a n d a l t e r n a t i v e s 45 SECTION 1 DIET AND GOOD HEALTH There is a fifth segment of the Eatwell Guide – oils and spreads – but this small section reflects the fact that our diet should have only small amounts of unsaturated fat and lower fat spreads. The Eatwell Guide shows that we should eat some food from each of the four main food groups every day, with more foods from some than others. Our diet should be based on starchy carbohydrate foods such as bread, pasta, potatoes and rice as well as fruit and vegetables. A variety of foods from these two food groups should make up two thirds of the food we eat. The remaining third of the diet should be made up of milk and alternatives, beans, pulses, fish, eggs, meat and other proteins. Guidance is given on healthy hydration. Fruit juice is included in the hydration message. A front-of- pack label is included and average energy requirements for men and women are added. Some snacks or dishes are made up of ingredients from more than one of the food groups on the Eatwell Guide. These are called composite or composition foods. Examples include cottage pie, pizza, pasties and sandwiches. 1 What are the four main food groups on the Eatwell Guide? 2 Do you know the nutritional value each group contributes to the diet? Check it Study tip Can you explain the benefits of following the Eatwell Guide guidelines? ham (meat) base (mainly cereal) pineapple cheese Key point Green and yellow include foods that contain all the essential nutrients and are low in fats and sugar. Eat more of those foods for a healthy balanced diet. Purple contains unsaturated oils and fat spreads. Consume these foods in small amounts otherwise it’s not a healthy balanced diet.