Eduqas GCSE Food Preparation and Nutrition: Student Book

47 SECTION 1 Diet and good health Most of the food on your plate should consist of starchy foods. These foods will supply energy and also give us important vitamins and minerals and dietary fibre, particularly if whole grain or whole wheat varieties are chosen. Eat plenty of rice, pasta, bread, potatoes (but not cooked in fat/oil), cassava, oats, quinoa or yam. Eat fresh fruit and vegetables. Canned, frozen and dried varieties as well as fruit juices, vegetable juices and smoothies also count. All fresh fruit and vegetables contain vital vitamins, minerals and dietary fibre. You should eat at least five portions a day. Eat fish, both canned and frozen as well as fresh varieties, but avoid eating too much canned fish – it contains a lot of salt. Oily fish contains omega-3 fatty acids which are important for good health. Fish is a good source of protein, vitamins and minerals. You should eat at least two portions a week, one of which should be oily fish. Eat few foods which contain a high amount of saturated fats*. There is ‘hidden fat’ in many processed foods. Too much saturated fat contributes to an unhealthy diet. • High in fat = foods containing more than 5g saturates per 100g. • Low in fat = foods containing 1.5g or less saturates per 100g. You should eat just a small amount every day. There is ‘hidden salt’ in many processed foods. Too much salt has a bad effect on the body. The chemical name for salt is sodium chloride; sodium can put extra strain on the kidneys and can raise blood pressure. • High = more than 1.5g of salt per 100g food. • Low = 0.3g or less salt per 100g food. You shouldn't eat more than 6g a day (1 tsp) is recommended. Babies and very small children should ideally have a salt- free diet. Often, we do not drink enough water. Water helps with digestion, helps process waste, controls body temperature, prevents dehydration, and helps mental concentration. You should drink at least 6–8 glasses a day, but more during hot weather. Breakfast is the most important meal of the day because the body needs energy and vital nutrients to set up for the day. Eating breakfast means that we are less likely to snack on sugary, fatty foods mid-morning. Nutritious breakfast foods include high fibre breakfast cereals, fruit juices and eggs. Regular exercise such as walking, cycling, dancing or any sporting activity is important for health. To maintain body weight, strengthen bones, the immune system and improve general well-being, 30 minutes of moderate activity several times a week is recommended. Government guidelines for healthy eating These consist of eight tips: *examples of foods high in saturated fats include cakes, biscuits, pies, fatty cuts of meat, sausages, bacon, cheese, cream In addition to the Eatwell Guide guidelines, the National Health Service recommends: • matching the amount of calories with the level of activity, so that the energy obtained from food balances out the energy spent. Eating or drinking too much will mean putting on weight. Eating or drinking too little will mean losing weight. • eating a wide range of foods.