Essential Nutrients

Carbohydrates

• Provide us with energy

• Sources:– Starchy foods– Sugary foods

Proteins

• Provide us with amino acids (the body’s building blocks)

• Used for growth and repair

• Sources:– Meat, poultry, fish, eggs, milk, nuts, pulses (peas, beans & lentils) and soya products

Fats

• Provide us with essential fatty acids• Provide us with fat soluble vitamins A,D,E & K• Very rich source of energy but we need to cut

down on our total fat intake• Different types

– Saturated– Monounsaturated– Polyunsaturated

Saturated Fats

Meat pies

Sausages

Meat with visible white fat

Hard cheese

Butter,cream & lard

Cakes & biscuits

Try to cut down on saturated fats

Polyunsaturated Fats

Sunflower oil Fish

Corn oil

Margarine made from sunflower or corn oils

Monounsaturated fats

Olive oil

Rapeseed oil

Ground nut oil

All TYPES of Fats & Oils are equal in

ENERGY

Vitamins

• Important for our immune systems (fight infections)• Necessary to make enzymes & hormones• Prevent damage to our bodies (antioxidants)

• Water Soluble– B group of vitamins

• folate / folic acid is a type of B vitamin which reduces the risk of neural tube defects when taken early in pregnancy

– Vitamin C

• Fat Soluble– Vitamins A, D, E & K

Minerals

• Involved in many of our body’s functions & structures• Protect & boost our immune systems

• Calcium, magnesium, phosphorus, potassium, iron, zinc

• Requirements:– Need more of certain minerals at certain

times in our lives

Vitamins & Minerals• Calcium

– bone & teeth formation• dietary sources - milk & dairy products, bread, green veg, dried

fruit, nuts, seeds, soft bones in tinned fish,

• Vitamin D– promotes calcium absorption from food– essential for bones and teeth

Sources: • action of sunlight on skin• dietary sources - eggs, fortified margarines & breakfast cereals, oily fish

Vitamins & Minerals

Vitamin C

– structure of skin, bones, muscle, blood vessels & cartilage

– wound healing– iron absorption– immune function

• fruit – esp citrus, kiwi, fruit juice, tomatoes,

• vegetables • potatoes

Iron

– blood cell formation– prevent anaemia

• meat & meat products, fish, eggs, cereals, green veg, pulses, dried fruit

Fluid

• Aim to drink 6 – 8 glasses (1.2 litres) water or other fluids every day

• Water, tea, coffee & fruit juices all count• For good dental health avoid all fizzy drinks

• The best drink to take, especially between meals, is water

Salt

• Too much salt can cause high blood pressure• Adults should limit salt to 6g per day

(1 level teaspoon)• 75% of our salt intake comes from processed

foods• A lot of foods high in salt do not taste salty• Chemical name for salt is sodium chloride

S spices, flavour foods with herbs & spices

A avoid, avoid adding salt in cooking or at table

L labels, check food labels

T tins, cut down on tinned, processed foods &

ready meals

The eatwell plate shows the recommended balance of foods in the diet

The eatwell plate

“Eat Well” Game

The eatwell plate is based on 5 food groups

Fruit and vegetables

Bread, rice, potatoes, pasta and other starchy

foods

Meat, fish, eggs, beans and other non-dairy sources of protein

Milk and dairy foods

Foods and drinks high in fat and/or sugar

Fruit and VegetablesWhat foods are in this group?

We should all aim to eat at least 5 portions everyday Do you?

What’s a portion?- 1 apple, banana, pear,

orange- 2 kiwi, 2 plums, 2

satsumas- 3 heaped tbsp veg- a dessert bowl salad- a glass (150ml) fruit

juice

Bread, rice, potatoes, pasta

We need to eat lots from this group

Try to eat food from this group at every meal time

Starchy food is not fattening – watch the fats you add

Try to choose wholegrain varieties when you can

Milk and dairy foods

This group is a good source of calcium

Try to choose low fat foods from this group

Meat, fish, eggs, beans

As well as being great sources of protein these types of food are rich in vitamins and minerals

Some types of meat are high in fat. Choose lean cuts of meat, cut fat off meat and skin off chicken. Try grilling instead of frying.

Aim for at least two portions of fish a week, including a portion of oily fish

We only need to eat small amounts from this group

Instead of sugary, fizzy drinks and juice drinks, go for water or unsweetened fruit juice

When you’re cooking, use just a small amount of unsaturated oil such as sunflower, rapeseed or olive

Foods and drinks high in fat and/or sugar

Meals and Dishes

Much of the food eaten is in the form of dishes, combining many different food groups.

Shepherd's pie Fruit and vegetables

Bread, rice, potatoes and pasta

Milk and dairy foods

Meat, fish, eggs, beans

Foods and drinks high in fat and/or sugar

Peas and carrots

Mashed potatoes

Sprinkle of cheese on top

Minced beef

Oil for frying the meat

Obesity Facts• 22% of children in NI are obese or overweight

• 5.2% of children starting primary school are obese or overweight

• 11% of children starting post-primary school are obese or overweight

Energy Equation

Energy Intake < Energy Output

Energy Intake = Energy Output

Energy Intake > Energy Output

Key Messages of Activ8 Eatwell

Be physically active at least 60 minutes every day

Drink lots of waterEat a healthy breakfastEat lots of fruit and vegetablesMake healthy food choicesBe part of a team