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Previous Learning
Previous Learning
Identify good hygiene and safety in the kitchen
Label the 5 sections of the eatwell guide
List the job of each section in the eatwell guide
State the function of fibre in the body
State the function of fibre in the body
Sources of fibre
Sources of fibre
We get fibre from a variety of foods including vegetables and fruits such as carrots, potatoes, beans, broccoli and peas, apples, raspberries, strawberries, bananas, plums and prunes.
We also get fibre from seeds, lentils, nuts and beans and whole grain foods like wholemeal flour, bread, pasta and rice.
The function of fibre in the body
The function of fibre in the body
Problems with a low fibre diet
Problems with a low fibre diet
There are six main signs of fiber deficiency:
Constipation/bloating
Hunger after meals
Blood sugar fluctuations
High cholesterol
Fatigue/low energy
Inflammation
How to Increase Fibre in your diet
How to Increase Fibre in your diet
Sources of fibre include:
wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye, brown rice
peas, beans and pulses
nuts and seeds
potatoes with skin
dried fruits
Getting at least five portions fruit and vegetables a day will also help us reach the recommended fibre intake.
As different types of fibre have different functions that are important for our health, eating a variety of fibre-providing foods is important.
To increase your fibre intake you could:
Choose a high-fibre breakfast cereal, for example wholegrain cereals like wholewheat biscuit cereal, no added sugar muesli, bran flakes or porridge. Why not add some fresh fruit, dried fruit, seeds and/or nuts?
Go for wholemeal or seeded wholegrain breads. If you or your family usually only like white bread, try the versions that combine white and wholemeal flours as a start.
Cook with wholegrains like wholewheat pasta, bulgur wheat or brown rice.
Go for potatoes with skins like baked potato, wedges or boiled new potatoes – you can eat these hot or use for a salad.
For snacks try fruit (including dried fruits), vegetable sticks, rye crackers, oatcakes, houmous, unsalted nuts or seeds.
Include plenty of vegetables with meals – either as a side dish/salad or added to sauces, stews or curries. This is a good way of getting children to eat more veg!
Keep a supply of frozen vegetables so you are never without.
Add pulses like beans, lentils or chickpeas to stews, curries and salads. Canned beans or chickpeas are a quick way to add fibre to a meal.
Have some fruit, either fresh or canned in natural juice, for dessert or a snack.
If you need to increase your fibre intake, it is a good idea to so gradually to avoid gut issues like bloating and gas. It is also important to drink plenty of fluids (around 6-8 glasses per day for adults) and to try to be active for at least 150 minutes per week as these both contribute to keeping your gut healthy too.
Below is an example of foods that together provide more than the recommended amount of fibre over a day.
What are 'empty calories' or 'empty food'
What are 'empty calories' or 'empty food'
Empty calories are the calories obtained from food with no nutrients. These calories mostly come from solid fats and/or added sugars. Learning more about empty calories can help you make healthier food and drink choices.
The major problem with empty calories is that solid fats and added sugars can make a food or beverage more appealing, but they will add many calories to what you are drinking or eating. Frequently, you are completely unaware that you are consuming empty calories. When energy intake exceeds your energy requirements and is not used for physical activity, those extra calories are stored in your body as fat, over time; they lead to weight gain and obesity. Some examples of these food products are:
Cakes, cookies, pastries and donuts
Sodas, energy drinks, sports drinks and fruit drinks
Pizza
Ice-cream
Sausages, hot dogs, bacon and ribs
State the function of sugar
State the function of sugar
Problem with a high sugar diet
Problem with a high sugar diet
In the short-term, eating too much sugar may contribute to acne, weight gain, and tiredness. In the long-term, too much sugar increases the risk of chronic diseases, such as type 2 diabetes and heart disease.
Your weight and sugar
Your weight and sugar
Eating too much sugar can contribute to people having too many calories, which can lead to weight gain. Being overweight increases your risk of health problems such as heart disease, some cancers and type 2 diabetes.
For a healthy, balanced diet, we should get most of our calories from other kinds of foods, such as starchy foods (wholegrain where possible) and fruits and vegetables and only eat foods high in free sugars occasionally or not at all.
The Eatwell Guide shows how much of what we eat should come from each of the main food groups in order to have a healthy, balanced diet.
Learn more about how to have a balanced diet.
Tooth decay and sugar
Tooth decay and sugar
Sugar is one of the main causes of tooth decay.
To prevent tooth decay, reduce the amount of food and drinks you have that contain free sugars – such as sweets, chocolates, cakes, biscuits, sugary breakfast cereals, jams, honey, fruit smoothies and dried fruit – and limit them to mealtimes.
The sugars found naturally in fruit and vegetables are less likely to cause tooth decay, because they're contained within the structure.
But when fruit and vegetables are juiced or blended into a smoothie, the sugars are released. Once released, these sugars can damage teeth.
Limit the amount of fruit juice and smoothies you drink to a maximum of 150ml (a small glass) in total per day, and drink it with meals to reduce the risk of tooth decay.
Squashes sweetened with sugar, fizzy drinks, soft drinks and juice drinks have no place in a child's daily diet.
If you're looking after children, swap any sugary drinks for water, lower-fat milk or sugar-free drinks.
Sources of visible and invisible sugars
Sources of visible and invisible sugars
Other words for Sugar
Other words for Sugar
The most common names for sugar
Dextrose.
Fructose.
Galactose.
Glucose.
Lactose.
Maltose.
Sucrose.
Reducing sugar intake
Reducing sugar intake
Family Structure
Family Structure
5 Stages of the life cycle
5 Stages of the life cycle
5 Stages of the life cycle
5 Stages of the life cycle
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