Lesson 3

Healthy Eating Guidelines

Presented by:

Louise Sheehan, Course Educator

MSc Exercise and Nutrition Science

Diploma in Nutrition – Part I

Lesson 2 Recap

Macronutrients include Carbohydrates,

Protein and Fat

They are needed in large quantities and

have a variety of functions

Micronutrients include vitamins and

minerals and are essential for good

health

Water Challenge

Today’s Lesson

You will learn about Healthy Eating guidelines

You will gain knowledge of the different food

groups

We explore how to maximise nutritional value of

your diet

You will increase your knowledge of glycaemic index

You will develop skills to plan a diet

Summary

Course Interaction

Next Steps

Q & A

Let’s Begin

Nutritional Guidelines

Get the most nutrition out of

calories

Stay within calorie needs

Find balance between food and physical

activity

Make smart choices from every food

group

Nutritional Guidelines

● Risk of obesity

● Risk of malnutrition

● Risk of diet related diseases

● Poor energy

Risk of NOT Following Guidelines

Global Guidelines

Government summaries

Guidelines Continuously Change

1. Fruit and Vegetables2. Carbohydrates (grains)3.Milk and Dairy products4.Meat, fish, eggs and

alternatives5.Fats and oils

**Foods and Drinks high in fat, sugar and salt

Food Groups

Good source of fibre- choose different types and colours

Provide us with vitamins and Minerals e.g. potassium, folate, Vitamin A, Vitamin CLow in fat and caloriesGreat for aiding weight loss, protecting against heart

disease and cancerEat raw or cookedEat fresh where possibleFrozen and canned also count

Fruit and Vegetables

1 serving =A bowl of salad- lettuce,

tomato, cucumber

A small glass of unsweetened fruit juice or fruit/veg smoothie (100ml)

1 heaped dessertspoon of raisins or sultanas

½ a grapefruit

10-12 berries, grapes or cherries

2 small fruits: plums, kiwis etc.

1 medium fruit: apple, orange, small banana, pear

A bowl of homemade vegetable soup

6 tablespoons of peas, beans, lentils

What is a Serving?

Any food made from wheat,rice, oats, cornmeal, barley or another cereal grainGrain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barleyChoose wholegrain where possible at least 50% of the time

Avoid/ limit refined carbohydrates

Carbohydrates (Grains)

2 types of Grains

Refined grainProcessed grains:low fibre, high GI

Wholegraincontain the whole kernel, high fibre,

low GI

Types of Carbohydrates

Wholegrains Brown rice Buckwheat Oatmeal Popcorn Cous cous Rolled oats Whole grain barley Whole grain cornmeal Whole wheat bread Whole wheat pasta Wild rice Whole wheat tortillas Whole wheat cereal flakes Muesli (natural,

unsweetened)

Refined grains Cornbread Corn tortillas White crackers Flour tortilla White noodles White pittas Pretzels White bread White baguettes, rolls,

baps, buns White rice Spaghetti Macaroni Cornflakes

Types of Carbohydrates

All carbohydrates are digested and absorbed at different rates Simple carbohydrates are digested and absorbed quicker than

complex carbohydrates Carbohydrate foods all have an effect on blood glucose levels The effect is called the glycaemic index and measures how a

carbohydrate affects our blood glucose levels Low GI- good High GI- bad GI should not be used in isolation as it has its limitations

Glycaemic Index

Low GI Medium GI High GI

Cereals Wholegrain or mixed grain breads, barley, pumpernickel bread, oatmeal, oat bran

Pitta bread, muffin, crumpet, croissant, whole wheat, rye and pitta bread, 50% cracked wheat kernel bread

White bread, White baguette, Bagel, corn flakes, puffed rice, bran flakes, instant oatmeal, coco pops

Wholemeal Pasta and noodles, bulgur, fettuccini, Spaghetti (all)

Couscous, quick oats, corn tortilla, Special K cereal

Rice pasta, packet pastas e.g. macaroni and cheese

Converted white rice (e.g. Uncle Ben’s), Brown rice, wheat tortilla, Quinoa, corn chips

wild rice, basmati rice, all bran cereal, Rye crisps

Short grain white rice, Rice cakes, Soda crackers

Fruit Most fruit if not over-ripe, Apple, pear, grapes, dates, Grapefruit, Orange, Peach, Pear, prunes

Dried fruit e.g. raisins, apricots, banana, pineapple

Fruit juice, Melon, watermelon,pineapple

Vegetables Green and salad vegetables, legumes, lentil, beans, Yam, corn, peas, parsnip

Beetroot, Sweetcorn, Pumpkin, russet potato, boiled white potato, Sweet potato

Milk & milk products

Cows Milk, Plain yoghurt, soy milk Ice-cream Flavoured yoghurt

Miscellaneous

Beans and nuts, orange juice (unsweetened)

Honey, coke, Fanta, Lucozade, jellies, pretzels

GI and Blood Glucose Levels

1 serving =

2 tablespoons spoons mashed

potatoes

1 medium or 2 small potatoes

2 breakfast cereal wheat or

oat biscuits

3 tablespoons dry porridge

oats

4 tablespoons flake type cereal

2-3 crackers or crisp breads

1 slice bread

3 tablespoons or ½ cup boiled pasta,

rice, noodles, quinoa

What is a Serving?

Milk, cheese and yoghurts All mammals (cows, sheep, goat, camel) Excellent source of Calcium needed for bone growth Good source of Potassium- maintain healthy blood pressure Source of protein, Vitamin A, B and D as well as phosphorous

Children aged 9-18 need 5 portions a day

Choose low fat versions- skimmed not suitable kids<5 years Dairy free- choose soy, almond or rice milk enriched with Calcium

and Vitamin D Products made from milk that lack calcium are not part of this

group Is dairy bad? Research is still undergoing

Milk, Dairy & Alternatives

1 serving =75g/2.65oz cottage

cheese

50g/1.8oz soft cheese

25g/0.8oz (matchbox size)

cheddar cheese or semi-soft cheese

125ml/4.2 fluid ozcarton of yoghurt

200ml/7 fluid ozcalcium enriched

Soya milk

200ml/7 fluid ozglass milk

1 portion milk pudding

Dairy is not essential as

the only source of calcium

What is a Serving?

Calcium Containing Food (per 100g)

Source of protein- building blocks for bones, muscles, cartilage, skin and blood

Source of B Vitamins- help the body release energy, formation of red blood cells

Iron- prevent anaemia, very important in teenage girls

Source of Magnesium- used in building bones and releasing energy from muscles

Source of Zinc- immune systemOmega 3 fatty acids- found in oily fish, heart

protective effects

Meat, Fish, Eggs & Alternatives

Excellent sources of Protein: Meat Poultry Seafood Beans and peas Eggs Processed soy products Nuts Seeds TVP Tofu Quorn

Source of Protein

Meat:

BeefHamLambPorkVealLiver

Poultry:ChickenDuckGooseTurkey

Eggs:ChickenDuck

Vegetarian options:

TofuVeggie burgersTempehTVPQuorn

Nuts and Seeds:

AlmondsCashewsHazelnutsPeanutsPumpkin seedsSesame seedsSunflower seed

Fish:White:cod, haddock, hake and PollockSoleOily:SalmonTroutTunaMackerelHerringShell:prawns, shrimp, crab,Lobster,mussels, oysters,scallops

Source of Protein

Beans andPeas:Black beansChickpeasFalafelKidney beansLentilsLima beansNavy beansPinto beansSoy beansSplit peas

Excellent source of protein

Provide iron, zinc, potassium and folate

Excellent source of fibre

Should be included in both a vegetarian and non-vegetarian diet

Beans and Peas

1 serving =

40g/1.5oz unsalted nuts, peanut

butter or seeds

6 tablespoons of peas, beans, lentils

125g/4.4oz hummus

2 eggs-limit to 7 eggs a week

100g/4oz cooked fish

100g/4oz raw meat or poultry or 50-

75g/ 2-3oz cooked meat

100g/4oz soya or tofu

What is a Serving?

Limit red meat <500g/18oz cooked weight per week - linked with Type 2 Diabetes, colon cancer and heart disease

Avoid processed meat- linked with cancerChoose fish twice a weekChoose oily fish once a week (heart protective effects) e.g.

salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.

Choose a variety of protein sources over the weekKeep salt to a minimum- choose unsalted nuts, limit

packaged meats which can be high in saltVegetarians choose beans, peas, nuts, seeds and vegetarian

alternatives such as tofu, soya products etc.

Variety is Key

Choose 5-6 teaspoons/day

Source of essential fats and Vitamin ENeeded in small amountsENERGY DENSE 9Kcal/ 38KJ per gram 120Kcals/ tablespoonChoose unsaturated fats when possible e.g.

rapeseed or olive oil- good for salads and medium heat cooking

Don’t overheat oils- carcinogenicUnsaturated fat can improve cholesterol levelsAVOID trans fats!! Look for hydrogenated oils on

labels

Fats and Oils

Unsaturated Oils

Canolacorn oil

cottonseed oilolive oil

safflower oilsoybean oil

sunflower oilwalnut oil sesame oil

Rapeseed oil Unsaturated Fats:Nuts

OlivesOily fish

Avocados

Saturated oils:

coconut oil, palm oil,

kernel oil,Saturated

FatsButter

Milk fatBeef fat

Chicken fatLard

Stick margarineShortening

Partially hydrogenated oil

Fats

Sources of Fat

High smoke point: Good for high heat

frying and stir-frying

• Coconut oil• Palm oil• Avocado oil• Almond oil• Corn oil• Soybean oil• Peanut oil• Sesame oil• Safflower

Moderately high smoke point

• Extra virgin olive oil• Canola oil• Grapeseed oil

Low smoke point

• Flaxseed oil• Walnut oil

Best used for salad dressings and dips

Types of Oil

1 serving = 1 teaspoon

1 teaspoon oil

1 teaspoon margarine or butter to cover 3 slices

of bread

1 heaped teaspoon or mini-pack of reduced fat spread to cover 2 slices

of bread

1 tablespoon Italian dressing = 1 tsp

½ Medium avocado = 3tsp oil

8 olives = 1tsp oil

½ tbsp. Mayonnaise = 1 ¼ tsp (choose low fat

version)

1 tbsp. thousand island dressing= 1tsp

oil

What is a Serving?

Maximum 1 a day but ideally not every day

Most food guidelines such as American guidelines do not include high fat, high sugar foods in eating guidelines

Provide no nutrientsShould not replace healthy foods in the dietAvoid or limitHigh in fat- obesitySugar- obesitySalt- hypertension, CVD

Not necessary in the diet!

Fatty and Sugary Foods

Implications of Obesity

If you are currently eating a lot of high fat, high sugar foods you need to seriously reconsider your diet

Try to limit your sweet treats to TREATS!

We do not recommend high fat, high sugar treats but if you must have them choose small portions

Aim 100Kcals per treat no more than once a day and less frequently is ideal

Reduce Foods High in Fat and Sugar

What does 100 calories look

like?

1 bag of lower fat crisps

1 small or fun sized chocolate coated bar

4 squares chocolate

1 plain mini muffin

1 small slice of fruit brack

2 plain biscuits or 1 chocolate biscuit

1 small cup cake (without icing)

1 cereal bar

What is a Serving

Standard Mars bar:242 Kcal, 9g fat, 5g sat fat, 32 g sugar

Mini Mars bar: 84 Kcal, 3.1g fat, 1.5g sat fat, 10.5g sugar

2 Chocolate digestive biscuits: 172 Kcals, 8.2g fat, sat fat 4.2g, sugar 10.2 g

2 Rich Tea biscuits: 86Kcals, 2.6g fat, sat fat 1g, sugars 3.6g

Make Clever Food Swaps

1. Aim to make half your plate fruit and veg

2. Add lean protein 1/4 plate3. Add whole grains 1/4 plate4. Add Dairy5. Avoid adding fat6. Don’t add salt7. Don’t add sugar

Building a Healthy Meal

➢Now you know what you should be eating for good health

➢Now you know what to supplement in your diet if you cut out certain food groups

➢Now you are on your way to adopting a healthy diet

➢ Experience more energy➢ Experience better health➢ Experience clearer skin➢Ward off disease

➢ I uploaded a 7 day meal plan, healthy eating meal ideas and snacking guide in your Resources area

Rewards and Benefits

Summary

Healthy Eating guidelines are there to help us

make good food choices

We should be eating foods from all food groups

Balance = Good Health

Aim for a Low GI diet

Plan a healthy diet for yourself

o Now we can start building on eating patterns

o Attend all of the lessons live to ask Questions in

real time and benefit the most

o We’re here to help, so contact us anytime!

Next Lesson

• The next session is “Understanding weight loss and fad diets”

• What common diets do people follow

• How does dieting damage our health

• How is dieting dangerous long-term

• How to lose weight healthily

• Look benefits of a healthy weight

• Attend all of the lessons LIVE and your knowledge will grow

• Shaw Academy Lifetime Membership Prize during Lesson 7

• Recordings are available within 24 hours

Go to www.shawacademy.com and then the Top Right Corner – Members Area

Q&A

• We begin looking at dangerous diets

• You will learn about Atkins, Paleo, Intermittent

Fasting and Juicing

• You will gain Clarity and understanding of

healthy weight loss

• We will be really getting into the core areas

Next Lesson is

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Weight loss and Fad diets

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