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Learning aims
1. To develop my understanding of a balanced diet and nutrition
2. To use my knowledge of a balanced diet and the Eatwell Guide
3.To apply my knowledge of a balanced diet and nutrition when exploring Recommended Daily Intake(RDI)
(Why am I doing this?)
1.So that I can consider how my choices impact my physical health and well-being.
2.So that I can plan (and prepare) a variety of nutritious meals.
3.So that I can make healthy choices that have a positive impact on my health and well-being.
What is a balanced diet?
How do our choices impact our physical health and well-being?
What is a healthy choice?
Throughout topic 2 you will :
develop understanding of a balanced diet.
explore the Eatwell Guide and the recommended daily intake.
plan a variety of balanced meals.
Digital Work Booklet
Topic Two : Balanced Diet
What Matters :
Developing physical health and well-being has lifelong benefits.
Lesson Resources
Select a learning aim below to explore the resources for each lesson.
1
1
To develop my understanding of a balanced diet and nutrition
2
2
To use my knowledge of a balanced diet and the Eatwell Guide
3
3
To apply my knowledge of a balanced diet and nutrition when exploring Recommended Daily Intake(RDI)
To develop my understanding of a balanced diet and nutrition
To develop my understanding of a balanced diet and nutrition
So that I can consider how my choices impact my physical health and well-being.
In groups, discuss the word diet.
Create a definition for the word diet to share with the class.
Definition : Diet
The kinds of food that a person, animal or community usually eats.
The kinds of food that a person, animal or community usually eats.
(This is not the same as a restricted diet)
(This is not the same as a restricted diet)
Task 1 : What is a balanced diet? :
Write a definition for the term balanced diet.
Use the images below to prompt your discussion.
Breakfast
Breakfast
Lunch
Lunch
Dinner
Dinner
Definition : Balanced Diet
A balanced diet gives your body the nutrients it needs to function properly.
A balanced diet gives your body the nutrients it needs to function properly.
Good health involves drinking enough water and eating the right amount of foods from the different food groups:
Good health involves drinking enough water and eating the right amount of foods from the different food groups:
All foods contain 1 or more nutrient, but there is no single food that contains all the nutrients. It is important that we eat a range of different foods to ensure that we get all the nutrients the body needs.
All foods contain 1 or more nutrient, but there is no single food that contains all the nutrients. It is important that we eat a range of different foods to ensure that we get all the nutrients the body needs.
Are either of the daily meal plans above an example of a balanced diet?
How could you combine elements from the meals above to create a balanced day of food?
Task 2 : Can you identify the 5 major food groups?
Unscramble the anagrams below to identify the name of each food group.
Unscramble the anagrams below to identify the name of each food group.
iruFt adn labegteVse
rotabhCydrase
ayrDi
toenPir
lOsi nad Sadersp
Protein - Growth and repair.
Carbohydrates - Energy.
Fats - Keep warm and protect organs.
Fibre - Supports digestion.
Calcium/Vitamin D - Strong bones and teeth.
Iron - Produce red blood cells (these transport oxygen around our body)
Vitamin A - Healthy skin, growth and see in dim light.
Vitamin C - Supports the immune system (protects cells and keeps them healthy).
Task 3 :
How does each nutrient help our body function properly?
Complete the nutrient table to explain the function of each nutrient in the body.
Task 4a : What is the Eatwell Guide?
Look at this image of the Eatwell Guide.
Consider how this can help us to follow a balanced diet and make healthy choices?
The Eatwell Guide is a healthy eating model for the UK. It shows the different types of foods and drinks to consume, and in what proportions, to have a healthy, balanced diet.
The Eatwell Guide is a healthy eating model for the UK. It shows the different types of foods and drinks to consume, and in what proportions, to have a healthy, balanced diet.
It applies to most people, but not to children under two years old.
It applies to most people, but not to children under two years old.
It is divided into five sections that represent the food groups.
It is divided into five sections that represent the food groups.
Task 4b : Understanding the Eatwell Guide.
Annotate the blank
Annotate the blank
Eatwell Guide to show :
Eatwell Guide to show :
The food group heading.
At least 3 examples of foods from each group.
Recommendations and tips for each food group.
Recommended daily water intake.
Recommended intake for sugary snacks like chocolate and sweets.
Why is it important to eat a balanced diet?
Task 5 :
Can you identify the main elements of a meal and recognise which food group they are from?
Task 5a :
Look at the meals and identify the main elements/ingredients in each meal.
Chicken
Tomato
Spinach
Task 5b :
Illustrate the Eatwell Guide using the 16 foods from task 5a.
Chicken
Tomato
Spinach
Strawberry
Banana
Yogurt
Granola
Broccoli
Rice
Salmon (Fish)
Capers (Edible flower bud)
Bread (Toast)
Baked Beans
Eggs
Butter
Milk
To use my knowledge of a balanced diet and the Eatwell Guide
To use my knowledge of a balanced diet and the Eatwell Guide
So that I can plan (and prepare) a variety of nutritious meals.
How do the foods that we eat impact our health and well-being?
How do the foods that we eat impact our health and well-being?
Your balanced diet - get portion wise!
Your balanced diet - get portion wise!
Having a healthy, balanced diet is about getting the right types of foods and drinks in the right amounts.
The British Nutrition Foundation has created an easy to use and understand poster with suggested portion sizes for an average healthy adult. They suggest that this guide is used to complement the government’s Eatwell Guide, which provides guidance on the proportions of the food groups that make up a healthy, balanced diet.
What factors effect our portion sizes?
What factors effect our portion sizes?
We’re all individuals with different needs and the amount of food we need varies from person to person. This depends on a persons size, height, age and activity level.
We might eat a larger or smaller portion simply because of how hungry we feel at the time but there are many other factors that can influence our portion size.
This is Kevin and his best friend Mark.
During the first covid lockdown Kevin started working from home and Mark set up a fitness YouTube channel.
Look at their daily routines and discuss the question below.
When he wakes up, Kevin reads a book in bed. On a weekday Kevin works in his home office from 9am to 5pm. He has a twenty minute break at midday to walk to his local bakery to pick up lunch and have coffee with his friend Mark. Once he finishes work, Kevin usually has dinner and watches TV until he goes to bed.
Mark arrives at his boxing gym at 6am every weekday. He does a one hour workout before eating breakfast. Throughout the day Mark works as a personal trainer and usually records two videos for his YouTube channel. In the evening, Mark teaches two children's boxing classes before heading home at 8pm to eat dinner.
If Kevin and Mark made the same food choices and ate the same portion sizes each day, how would this impact their physical health and well-being?
Can you recommend any healthy choices that Kevin and Mark could make to support their physical health and well-being?
Task 1 : Analyse Harry's daily diet.
This is Harry. Read his daily meal plan below. This includes all the food and drink Harry has consumed in one day.
Use your knowledge of the Eatwell Guide and the ‘portion plate’ from the British Nutrition Foundation to answer the questions.
A. Does Harry have a balanced diet?
B. Which of Harry's meals is the healthiest? Why?
C. What is missing from Harry's diet? Explain how this could impact Harry's physical health and well-being. Consider how Harry's job as an athlete could be affected by his diet.
D. Harry is eating too much of something, what is it?
E. What changes could Harry make to his meal plan to eat a more balanced diet?
BALANCED DIET
A balanced diet should include a variety of foods from all food groups. This will help you to consume all the nutrients your body needs to function correctly.
STARCHY CARBOHYDRATES
Harry is not including starchy carbohydrates (like bread, pasta, rice) in his daily meal plan. If Harry follows this meal plan everyday he will not have much energy and be very tired.
ATHLETIC LIFESTYLE
Harry is an athlete which means it is likely that Harry is more active than the average healthy adult. Harry should make sure he is eating lots of protein so his muscles can recover after exercise.
TOO MUCH SUGAR
Harry is consuming a high amount of sugar. This is because he is eating multiple processed foods/snacks throughout the day. This will give him short bursts of energy which he wouldn't need if he added more starchy carbohydrates to his diet.
How can we achieve a balanced diet? Think of two healthy swaps you would recommend to someone who wants to make healthy choices.
Task 2 : Create a daily meal plan
Create a meal plan for one day that includes a variety of nutritious meals and demonstrates your understanding of a balanced diet.
Tips for success :
You must plan 3 main meals. Breakfast, lunch and dinner.
Add 2-3 snacks. These could be eaten between or after meals.
Include drinks throughout the day. Add a drink to each meal.
Use the recommended daily portions to plan your day of food.
Identify the food groups and main nutrients included in each meal.
Explain how each meal will impact your health and well-being.
To apply my knowledge of a balanced diet and nutrition when exploring Recommended Daily Intake
To apply my knowledge of a balanced diet and nutrition when exploring Recommended Daily Intake
So that I can make healthy choices that have a positive impact on my health and well-being.
RDI : Recommended Daily Intake
RDI : Recommended Daily Intake
RDA : Recommended Dietary Allowances
Average Adult = 2000kcal per day
Is the recommended daily intake the same for everyone?
You may need to eat more or less of particular nutrients than the average RDI based on :
Your height
Your age
Your current weight
Your physical gender
Your health or medical conditions
Your job
Your lifestyle choices (for example, your actively level or being vegetarian/vegan)
How do we know what nutrients are included in the foods and drinks that we choose to eat?
How do we know what nutrients are included in the foods and drinks that we choose to eat?
The images above are examples of traffic light labelling on food packaging.
The images above are examples of traffic light labelling on food packaging.
The traffic light labelling system will tell you whether a food has high, medium or low amounts of fat, saturated fat, sugars and salt.
It will also tell you the number of calories and kilojoules in that particular product.
Red means the product is high in a nutrient and you should try to eat this less often or eat smaller amounts.
Amber means medium. If a food contains mostly amber, you can eat it most of the time.
Green means low. The more green lights a label displays, typically the healthier the food is.
Reference Intake is shown in percentages and shows how the amount of fat, saturates, sugars and salts within that product fits into your daily recommended diet.
In this food label example, the amount of sugar is 38% of the total recommended daily intake, therefore you should be mindful of the amount of sugar consumed in other foods throughout the day.
In this food label example, the amount of sugar is 38% of the total recommended daily intake, therefore you should be mindful of the amount of sugar consumed in other foods throughout the day.
The traffic light labelling system is optional. Manufacturers do not have to include this on their packaging although many do, this system allows consumers to choose between products by checking the nutritional contents at a glance.
The traffic light labelling system is optional. Manufacturers do not have to include this on their packaging although many do, this system allows consumers to choose between products by checking the nutritional contents at a glance.
Use the link on the left to access BBC bitesize.
Watch the video to explore the information that is included on food and drink labels/packaging.
What information is mandatory on food labels?
What information is mandatory on food labels?
product name
manufacturer (name and address)
product description,
weight
ingredients (in order of weight)
cooking or heating instructions
shelf life (date) and conditions of use (storage)
place of origin (where the food was made)
allergens and food intolerances
nutritional information.
What could happen if food items are labelled incorrectly?
What could happen if food items are labelled incorrectly?
Task 1
Answer the questions below about the recommended daily intake and traffic light labelling system.
Answer the questions below about the recommended daily intake and traffic light labelling system.
A - What is the recommended daily intake?
B - In the UK food products must include a nutrition label, where is this located on the pack and what does it include?
C -What are the risks of incorrect labelling on a food product?
D- Food products often have a front of pack label that follows the traffic light system, how can you use this to follow a balanced diet?
Task 2
Explain reasons why people may eat more than the recommended daily intake? Include at least 3 reasons.
Explain reasons why people may eat more than the recommended daily intake? Include at least 3 reasons.
Can you also suggest reasons why people may eat less than the average RDI?
To develop routines in the kitchen and reflect on my practical work
To develop routines in the kitchen and reflect on my practical work
So that I can keep myself and others safe in the kitchen while preparing basic food and I can plan nutrious meals.
Task 1:
Using the sensory descriptors table, choose 8 words to describe the dish you have made.
Sensory Descriptors
Sensory Descriptors
If you did not take part in the pitta pizza practical lesson, use the sensory descriptors to describe the pizza in this photograph.
Add 2 words that describe your dish to each box.
Task 2: Reflect on your practical experience
Use full descriptive sentences to answer the questions.
1.During the lesson,
1.During the lesson,
what went well and why?
what went well and why?
Did you follow the method correctly?
Did you complete each part of the method in the time set by your teacher?
Did you practise using the bridge and claw cutting methods safely?
2.During the lesson,
2.During the lesson,
what did not go to plan and why?
what did not go to plan and why?
Did you finish your dish with enough time to wash up thoroughly?
Did you work well with your peers to share equipment while cooking?
Did you work well with your partner to wash and dry your equipment and ensure everything was returned to the correct place?
3.What improvements could you make if you were to cook this dish again?
3.What improvements could you make if you were to cook this dish again?
Did your finished dish look appetizing?
How did your finished dish taste?
Did you include a wide variety of colourful fruits?
Did you consider the textures and sizes of each fruit when planning your dish?
Task 3: Develop your dish as part of a daily balanced diet.
Use images to illustrate your nutritious meal and text to explain how your meal could include a wider variety of food groups.
Depending on the toppings you chose, your pitta pizzas may already contain foods from many of the food groups. Consider the recommended portion sizes and how you might increase portion size of certain ingredients to create your balanced, nutritious meal.
Can you plan a nutritious meal that demonstrates your skills in food presentation?
Task 4 : Develop your skills in food presentation.
Plan a pizza based meal that includes ingredients from a variety of food groups. List the ingredients needed to make your pizza.
Create a seasonal design for your pizza, consider how this will be recognisable and the order/layers in which your toppings will be placed. Can you make your pizza symmetrical?
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