Healthy eating

Question 1

What does a balanced diet contain?

Answer 1

It includes essential nutrients from variety of foods. This means that you must have foods from all food groups.

Question 2

What are the healthy eating messages?

Answer 2

1) Eat less sugar
2) Eat less fat
3) Eat less salt
4) Eat more fibre.

Question 3

What does the ‘eat well’ plate show us?

Answer 3

It shows us the proportion of our daily intake that should come from fruit and vegetables, meat, fish, eggs and beans, bread, rice and potatoes, milk and dairy foods and high fat and sugar foods.

Question 4

What does ‘5 a day’ mean?

Answer 4

you have at least five portions of fruit and vegetables each day. A portion is the size of the palm of your hand or around 80g.

Question 5

What five different colours make up each day’s menu, from fruit and veg?

Answer 5

1) Red
2) Orange
3) Yellow
4) Green and
5) Purple.

Question 6

Why do we have these different colours?

Answer 6

We have them because they contain different nutrients, combining them in the best way to get all you need.

Question 7

Name 3 types of food you can add fruit and/or veg to?

Answer 7

1) Pile a pizza with red and yellow pepper, onions, pineapples.
2) Make a soup with fresh vegetables such as tomato’s and spring onions.
3) Add pieces of fresh fruit to yoghurts.
4) Toss vegetables into cooked pasta
5) Onions, tomato’s, mushrooms in spaghetti Bolognese.

Question 8

Name 2 foods that are high in sugar?

Answer 8

1) Sugar
2) Sweets
3) Jam
5) Some breakfast cereals.

Question 9

Name 3 foods that are high in fat?

Answer 9

1) Butter
2) Margarine
3) White fat
4) Cooking oils
5) dressings
6) Mayonnaise

Question 10

Name 5 foods high in salt?

Answer 10

1) Salt
2) Salty peanuts
3) Salami
4) Bacon
5) Ham
6) Some cheeses
7) Some canned foods
8) sauces.

Question 11

What 6 nutrients do our bodies need (think back to your hand!)?

Answer 11

1. Fat
2. Protein
3. Carbohydrates
4. Vitamins
5. Minerals
6. Fibre

Question 12

What are the functions of fats?

Answer 12

They provide us with energy and body warmth.

Question 13

What are the functions of protein?

Answer 13

• Growth (so is important for children)

- Building and repair of body cells.

Question 14

What are the sources of protein?

Answer 14

High Biological Value:

• Meat
• Fish
• Poultry
• Shellfish
• Dairy

Low Biological Value:

• Peas
• Beans
• Lentils
• Nuts
• Cereals

Question 15

There are two types of carbohydrates. What are they?

Answer 15

Simple (sugars) and complex (starches).

Question 16

What are the functions of carbohydrates?

Answer 16

They are the main source of energy in our diets. If sugar is not used then it is stored on the body as fat.

Question 17

Name TWO sources of simple carbohydrates (sugars) and TWO sources of complex carbohydrates (starches).

Answer 17

SIMPLE:

• Jam
• Chocolate
• Biscuits
• Fizzy drinks
• Honey
• Fruit

COMPLEX:

• Cereals
• Bread
• Rice
• Pasta
• Potatoes

Question 18

Why do our bodies need calcium and where is calcium found?

Answer 18

It is needed for strong bones and teeth. Foods that are rich in calcium are dairy products e.g. milk, yogurt, cream, cheese. Calcium cannot be absorbed on its own and Vitamin D must also be consumed to aid its absorption.

Question 19

Why do our bodies need iron and where is it found?

Answer 19

It is needed to make red blood cells that carry oxygen around the body. It is found in red meats e.g. beef and green vegetables e.g. broccoli and spinach.

Question 20

What is fibre and identify TWO foods that contain high levels of it?

Answer 20

Fibre is also called roughage. It collects all the rubbish from their dietary system and then expels it when you pass stools. Fibre is not absorbed into the body so you can eat as much as you like without putting on weight.

It is found in fruit, vegetables, salad, BROWN rice, BROWN pasta and BROWN bread.

Question 21

Suggest ways that caterers could meet the current healthy eating guidelines when planning menus, choosing ingredients and cooking dishes.

Answer 21

PLANNING:

• Use healthier cooking methods (boil/bake/steam).
• Choose foods naturally lower in fat/salt/sugar
• Include fish on the menu
• Use wholemeal products
• Choose fresh over processed foods
• Offer interesting salads to encourage 5 a day

INGREDIENTS:

• Choose lower fat alternative, eg.creme fraiche instead of cream
• Use quality cuts of meat
• Adapt recipes to reduce salt/sugar/fat
• Reduce salt by using lo-salt
• Use sugar substitutes
• Choose low fat dressings and sauces
• Choose food that has no additives in it

COOKING

• No deep frying
• Bake, boil or steam instead.
• Swap butter for better oils e.g. olive oil
• Herbs and spices used instead of salt