Lesson 3 Healthy Eating Guidelines

Transcription

1 Lesson 3 Healthy Eating Guidelines Guidelines are helpful in order to assist people to make sensible dietary choices in order to prevent obesity, malnutrition, diet related diseases and poor energy Nutritional guidelines: o Help people stay within calorie needs o Choose nutritious foods o Make smart food choices from each group o Achieve balance between food intake and physical activity Guidelines vary globally Foods groups often include: 1) carbohydrates, 2) fruits and vegetables, 3) milk and dairy products, 4) meat, fish, eggs and alternatives, 5) fats and oils, 6) foods and drinks high in fat, sugar and salt Carbohydrates (5+) (depending on age, gender and activity levels) choose wholegrains > 50% of the time Wholegrains contain the whole kernel e.g. brown rice, oatmeal, popcorn, cous cous, rolled oats, whole versions of barley, cornmeal, rye) Refined grain low fibre and high GI e.g. white versions of bread, pitta, baguettes, pasta 1

2 Glycaemic index the effect that a carbohydrate food will have on blood glucose levels 2

3 1 serving of carbohydrate = 1 slice of bread, 2-3 crackers, 4 dessertspoons flake type cereals, 3 dessertspoons of porridge oats, 2 breakfast cereal wheat or oat biscuits, 1 medium or 2 small potatoes, 2 dessert spoons mashed potatoes, 3 dessertspoons or ½ cup of boiled pasta, rice, noodles or quinoa 3

4 Fruits and vegetables Eat 2 fruit and 5 veg a day Fresh, frozen, tinned all count Serving of fruit or vegetables = 1 medium fruit, 2 small fruits, berries, grapes or cherries, ½ a grapefruit, 1 heaped dessertspoon or raisins, small glass of unsweetened fruit juice, a bowl of homemade soup Milk and dairy products 3 a day, good sources of Calcium, Potassium and Vitamins A, B and D For dairy free diets, choose soy, almond or rice milk enriched with Calcium and Vitamin D Common sources of dairy include: milk and milk based desserts, yogurts and cheese 1 serving of dairy = 200mL of milk or alternative, 125mL yogurt, 25g (matchbox size) cheese, 50g low fat soft cheese, 2 processed cheese triangles, 75g low fat cottage cheese 4

5 Below is a list of calcium rich foods (mgs / 100g) 5

6 Meat, fish, eggs and alternatives 2 portions a day; a good source of protein, B Vitamins, Iron, Magnesium, Zinc and Omega 3 fatty acids Commonly eaten foods include: meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, seeds, tofu, quorn 1 serving of meat, fish, eggs or alternatives = 100g or raw meat or poultry, 50 75g cooked meat, 100g cooked fish, 2 eggs, 125g hummus, 6 dessertspoons of peas, beans or lentils, 40g unsalted nuts, nut butter or seeds, 100g soya or tofu Limit red meat throughout the week, choose fish twice a week, choose oily fish once a week, vary your sources of protein Fats and oils Choose 5-6 teaspoons a day; choose unsaturated where possible and don t burn oil. Always avoid trans-fat. Common fats in the diet include: Unsaturated Oils Saturated Oils Saturated Fats Unsaturated Fats Canola coconut oil, Butter Nuts corn oil palm oil, Milk fat Olives cottonseed oil kernel oil, Beef fat Oily fish olive oil Chicken fat Avocados safflower oil Lard soybean oil Stick margarine sunflower oil Shortening walnut oil Partially hydrogenated sesame oi oil 6

7 Serving size of fats / oils = 1 serving = 1 tsp, 1 teaspoon margarine or butter to cover 3 slices of bread, 1 teaspoon oil, ½ tbsp. Mayonnaise, 1 tbsp. Italian dressing, ½ Medium avocado, 8 olives, 1 tbsp. dressing Foods and drinks high in fat, sugar and salt = 1 or less a day but ideally not every day What is a serving? = 4 squares chocolate, 1 small chocolate coated bar, 1 bag of lower fat crisps, 1 small cup cake, 1 mini muffin, 1 small slice of fruit brack, 2 plain biscuits or 1 chocolate biscuit, 1 cereal bar Building a healthy meal: o Aim to make half your plate fruit and veg o Add lean protein 1/4 plate o Add whole grains 1/4 plate o Add Dairy o Avoid adding fat o Don t add salt o Don t add sugar 7

8 Notes 8