© orca education limited 2005 a balanced diet new words

© ORCA Education Limited 2005

A Balanced Diet

A Balanced Diet

NewWords

© ORCA Education Limited (2005)and suppliers, all rights reserved

What is a Balanced Diet? A balanced diet provides the correct

amount of nutrients that a person needs. We do not all need the same amount.

Do the people in your family have different dietary needs? *Do the people in your family

have different dietary needs? *

The amount of nutrients we need depend on our:

age sex health occupation and levels of activity.


Nutrients in Food To follow a balanced diet you

need to know what nutrients are found in each food item.

Nutrition tables, computer nutritional analysis programs and food labels can help.

Would eating this salad give you a balanced meal?

This salad has only 8kcal of energy.

This salad has only 8kcal of energy.

It has only traces of fat, carbohydrate and protein.It has only traces of fat,

carbohydrate and protein.

It would have only 0.3g of fibre.

It would have only 0.3g of fibre.

It does have minerals inc. calcium, magnesium and potassium.

It does have minerals inc. calcium, magnesium and potassium.

It has trace elements like zinc, copper, iron and selenium.

It has trace elements like zinc, copper, iron and selenium.

What else could you add to make this a balanced

meal? *

What else could you add to make this a balanced

meal? *


Roast beef per portion

Roast beef per portion

Nutrients in Food You now have more elements

for a balanced diet in this meal including:

Edam Cheese per portion

Edam Cheese per portion

Wholemeal rollWholemeal roll

56g of protein, 16g of fat and 340

kcal of energy.

56g of protein, 16g of fat and 340

kcal of energy.

11g of protein, 10g of fat and 136 kcal of energy. *

11g of protein, 10g of fat and 136 kcal of energy. *

6g of protein, 2g of fat, 133 kcal

of energy 24g of carbohydrate

and 2g of fibre.

6g of protein, 2g of fat, 133 kcal

of energy 24g of carbohydrate

and 2g of fibre.


Dietary Reference Values Dietary reference values are a

guide to what energy and nutrients a person needs.

DRV’s include figures for people with:

low needs (LRNI) average requirements (EAR) and what is enough for 97% of

the population (RNI).

So what are the daily dietary needs of these students?

So what are the daily dietary needs of these students?

2500 kcal of energy

2500 kcal of energy

2000 kcal of energy

2000 kcal of energy

56g of protein56g of protein

46g of protein46g of protein

300g of carbohydrate




18g of fibre18g of fibre

Fat <35% of food energyFat <35% of food energy

Sugar <11% of food energySugar <11% of food energy

Saturates <11% of food energy *Saturates <11% of food energy *


The Balance of Good Health The pyramid shows how a

balanced diet should be made up.

This is based on The National Food Guide 1994 to help people follow a good overall diet.

Each section shows how much of each type of food we should have.

Notice the sugars and fats at the top are a small portion.

The grains are by far the largest group. *


Adapting Food Current dietary guidelines tell us

to:

Use low fat cheese like edam

Use low fat cheese like edam

Cook the chips in olive oil

Cook the chips in olive oil

Put the burger in a wholemeal bun

Put the burger in a wholemeal bun Make the shake

from low fat milk *Make the shake

from low fat milk *

Drink water or fruit juice

Drink water or fruit juice

Add extra vegetables or salad

Add extra vegetables or salad

Don’t add saltDon’t add salt

eat more carbohydrates eat more fibre eat more fruit and vegetables eat less fat, salt and non-milk

extrinsic sugars. How could you adapt

this burger meal to make it more healthy?


These combined with fresh food like vegetables make interesting

nutritious meals. *

These combined with fresh food like vegetables make interesting

nutritious meals. *

Using Convenience Food Today’s lifestyle means that you will

probably use convenience foods. You might have: ready-prepared meals canned foods bottled and canned sauces dehydrated foods like pasta dried food mixes like herbs cartons of drink frozen and cook-chill foods.


Multicultural Food Meal planning will depend on

religious beliefs. Many religions have forbidden

foods. Other foods used in different

parts of the world have also filtered into the eating habits of the UK general population.

One example of this is the Mediterranean diet.

What foods from different cultures do you eat? *

What foods from different cultures do you eat? *


The Mediterranean Diet The Mediterranean region

includes southern Europe, parts of the Middle East and North Africa.

Many people believe that the Mediterranean diet is a very healthy one.

Olive oil is at the heart of this belief as it contains a high proportion of mono-unsaturated fat.

What are some other Mediterranean food

ingredients?

What are some other Mediterranean food

ingredients?

Quality staples like bread couscous and rice.

Plenty of fresh fruit and vegetables.

Chick peas ground into humus flour in N Africa.

Recipes using oily fish like tuna and sardines.

Use of nuts and herbs for flavour and texture.

Beans and pulses in rich soups. *


Breakfast

Why do some schools now provide breakfast? *

Why do some schools now provide breakfast? *

Breakfast is a very important meal although it is sometimes missed.

Breakfast should supply 25% of our daily intake of energy.

A bowl of cereals will supply carbohydrates, vitamins, minerals (calcium and iron) and NSP.

Those who do not have breakfast have low blood sugar and insulin levels linked to under achievement at school or work.

They are also more likely to snack on foods high in sugars or fats mid morning.


School Dinners Jamie Oliver’s school dinners campaign has

highlighted the need for better food in school. The government has taken up the cause. Ruth Kelly (Minister for Education) announced

in September 2005 that there would be new nutritional standards for school dinners;“I will ban low quality reprocessed

bangers and burgers high in fat, salt and sugar being served in schools

from September 2006”

What alternative snacks would you have in a vending

machine? *

What alternative snacks would you have in a vending

machine? *

“No school will be able to have vending machines selling

crisps, chocolate and sugary fizzy drinks”


VocabularySome words or terms to learn

Nutrients Nutrition tables Balanced meal Dietary reference values Saturates Non-milk extrinsic sugars Convenience foods Reprocessed meats


The Task You can enter here a task for your students.


End

© orca education limited 2005 a balanced diet new words

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g of protein

g of fat

g of carbohydrate

g of fibre fat

kcal of energy

balanced meal

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