Eatwell Guide Flashcards
What’s the eat well guide
Divides food into groups depending on the nutritional values. Also shows the proportions of each food group needed
Eat well guides categories
Fruit and vegetables Starchey carbohydrates Beans, pulses fish and eggs (proteins) Dairy Oils and spreads
Tips for eating well
Base your means on starchey foods Eat lots of fruit and vegetables Eat more fish Cut down on saturated fat + sugar Less salt (no more than 6g) Drink water
why do we need fat
To protect vital organs Keep us warm Taste and texture Gives us energy Vitamins A+D
Saturated fat
Bad fat
Dairy, meat, butter
Unsaturated
Good
Fish
Beans
Pulses
Problems with fat
Obesity
Heart disease
Fat low high and medium
Low 3g
Medium 3.1 -17.5
High 17.6+
How to reduce fat
Vegetable oil instead of lard Eat low fat yoghurts Spread fats thinly Remove visible fat from food Use oven chips Read food labels
Meal planning
Provides opportunity to plan healthy meals
Saves time and money
Limit ability to snack on unhealthy snacks
Factors that influence our meals
Age Ingredients available Date Likes + dislikes Cooking skills Price Season Religion
All meals should
Taste good
Be attractive and colourful
Balanced
Healthy
Convince foods
Food which are wholly or partly prepared/cooked to save time
Eg Tinned food Canned food Dried food Frozen food
Advantages of convenience foods
Saves time
Good for people that can’t cook
Cost efficient
Disadvantages of convenience foods
High in calories High in fats High in salts Lack freshness Include less meat than the product made at home
