8tipsforeatingwell分析.ppt

8 tips for eating well Learning objectives To recognise the 8 tips for eating well. To understand the health benefits of the 8 tips for eating well. To identify ways of achieving the 8 tips for eating well. 8 tips for eating well Base your meals on starchy foods. Eat lots of fruit and veg. Eat more fish. Cut down on saturated fat and sugar. Try to eat less salt – not more than 6g a day.* Get active and try to be a healthy weight. Drink plenty of water. Don’t skip breakfast. 1. Base your meal on starchy foods. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet, e.g. calcium, iron and B vitamins. These foods are also high in dietary fibre (NSP) which helps bowel health. Starchy foods include, breads, cereals, rice, pasta and potatoes. Try to choose wholegrain varieties of these where possible. 2. Eat lots of fruit and veg. Try to eat at least 5 portions of a variety of fruit and vegetables every day. Fruit and vegetables provide a range of nutrients, dietary fibre (NSP) and water, important for good health. Fresh, frozen, canned, dried and juiced fruit and vegetables all count. Potatoes do not count towards 5ADAY as they are considered a starchy food. 3. Eat more fish. Fish is an excellent source of protein, and many different vitamins and minerals. Oily fish are rich in omega 3 fatty acids which are believed to be good for heart health. Try to eat at least two portions of fish a week, including a portion of oily fish. Salmon, mackerel, trout, fresh tuna and sardines are all examples of oily fish. 4. Cut down on saturated fat and sugar. Saturated fat A moderate amount of fat is needed in our diet, but it is important to get the right type. Most people are eating too much saturated fat, which can increase blood cholesterol levels. Try to cut down on foods high in saturated fat to improve heart health. Unsaturated fat is a better choice and found in vegetable oils such as sunflower, rapesee