AQA GCSE Food Preparation and Nutrition: Student Book

The Eatwell Guide helps people to understand the variety of the main food groups that are needed for a healthy, balanced diet . It is not meant to show the balance required in any one specific meal or over a particular period of time; it represents the overall balance of a healthy diet. Food group Segment of Eatwell Guide How much should we eat? Potatoes, bread, rice, pasta and other starchy carbohydrates • About 1 ⁄ 3 of all the food we eat should be from this group. • If possible, choose wholegrain or higher fibre versions with less added fat, salt and sugar foods because they contain more dietary fibre and nutrients and make us feel full for longer. • Include at least one starchy food in each main meal. Fruit and vegetables • About 1 ⁄ 3 of all the food we eat should be from this group. • Eat at least 5 portions of a variety of fruit and vegetables every day (fresh, canned, frozen). • 1 portion = 80g (e.g. one apple, banana, orange or similar sized fruit). • 3 heaped tablespoons of vegetables. • A dessert sized bowl of salad. • A glass (150ml) of fruit juice (counts as a maximum of one portion a day). • 30g dried fruit (counts as a maximum of one portion a day). • Does not include potatoes. Dairy and alternatives • Eat 2–3 foods a day from this group. • For example, a glass of milk (150ml), a small pot of yogurt, a piece of cheese about 25g, a small pot of fromage frais. • Choose lower fat and lower sugar options (e.g. 1% fat milk, reduced fat cheese, natural or low sugar yogurts). • Alternatives include ‘milks’ and related products such as yogurts made from soya beans, nuts, oats and rice. • Try to choose unsweetened alternative milks that have been fortified with calcium. Beans, pulses, fish, eggs, meat and other proteins • Eat more beans and pulses (peas and lentils). • Vegetable protein foods include tofu, tempeh, textured vegetable protein and mycoprotein. • Eat 2 portions of sustainably sourced fish per week – one of which is oily. • Eat less (no more than 70g a day) red and processed meat products (e.g. sausages, meat pies, cold meat, smoked and cured products such as bacon and salami) which can be high in fat, salt and food additives. Oils and spreads • Eat only small amounts of foods in this group. • Choose unsaturated oils (e.g. olive oil, rapeseed oil, vegetable oil) and unsaturated vegetable fat spreads. The Eatwell Guide also recommends: • Sweet, salty and fatty foods such as crisps, chips, cakes, biscuits, chocolate, ice cream and sauces should be eaten less often and in smaller amounts. • People should drink 6–8 cups or glasses of fluid a day (water, lower fat milk, sugar-free drinks, and unsweetened tea and coffee). Fruit juice and/or smoothies should be limited to 150ml a day. • People should check the nutritional labels on packaged foods and choose foods lower in fat, salt and sugars. • The total daily intake of energy from all food and drinks should be 2000kcals for adult females and 2500kcals for adult males. Planning balanced meals: introduction and recipes Throughout the book there are recipes that you may want to use in your practical lessons. The recipes have been set out to help you understand how they link to the different parts of the course specification to show which nutrients they contain (their nutritional profile ), which cooking methods and food preparation skills they use, and the science behind the recipe. An example recipe for a Roasted vegetable and pasta medley , which is suitable for a lacto-vegetarian, is given on page 40. Making informed food choices 39