3.2 Making healthy choices

• Biologie
• Middelbare school
• vmbo lwoo, vwo
• Leerjaar 2

Learning goals 3.2

You will know..

• What a guideline for healthy diet is. 
• What BMI is and how we use it. 

Choosing healthy project

* Why healthy food?
* What is healthy?

*Food groups & nutrients
* How to choose healthy food
* Canteen healthy choice

*Sugary (sweets) & fatty ?

FOOD GROUPS:

Foods that contain the same type of nutriënts belong to a food group. 

• Fruit and vegetables vitamins/minerals 
• Potatoes, bread, rice, pasta and other starchy carbohydrates
  
• Beans, pulses, fish, eggs, meat and other proteins/minerals
• Dairy and alternatives 
• Oils and spreads Fats

Fruits and Vegetables:

Fruit and vegetables should make up just over a third of the food we eat each day.

Aim to eat at least five portions of a variety of fruit and vegetables each day.
 Choose from fresh, frozen, canned, dried or juiced.  

Potatoes, bread, rice, pasta and other starchy carbohydrates:

Why choose wholegrain?

Wholegrain food contains more fibre than white or refined starchy food, and often more of other nutrients. We also digest wholegrain food more slowly so it can help us feel full for longer.

Remember, you can also purchase high fibre white versions of bread and pasta which will help to increase your fibre intake.

Beans, pulses, fish, eggs, meat and other proteins:

These foods are sources of protein, vitamins and minerals, so it is important to eat some foods from this group.

Beans, peas and lentils (which are all types of pulses, sometimes called ‘legumes’) are good alternatives to meat because they’re naturally very low in fat, and they’re high in fibre, protein and vitamins and minerals. Other vegetable-based sources of protein include tofu, bean curd and mycoprotein.

im for at least two portions (2 x 140g) of fish a week, including a portion of oily fish. Most people should be eating more fish, but there are recommended limits for oily fish, crab and some types of white fish

Dairy and alternatives:

Try to have some milk and dairy food (or dairy alternatives) such as cheese, yoghurt.

These are good sources of protein and vitamins, and they’re also an important source of calcium, which helps to keep our bones strong.

Some dairy food can be high in fat and saturated fat, but there are plenty of lower-fat options to choose from.

Oils and spreads:

Although some fat in the diet is essential, generally we are eating too much saturated fat and need to reduce our consumption.

Unsaturated fats are healthier fats that are usually from plant sources and in liquid form as oil, for example vegetable oil, rapeseed oil and olive oil.

Swapping to unsaturated fats will help to reduce cholesterol in the blood, therefore it is important to get most of our fat from unsaturated oils.

Choosing lower fat spreads, as opposed to butter, is a good way to reduce your saturated fat intake.

Remember that all types of fat are high in energy and should be limited in the diet.

Body Mass Index 

• Instead of looking at weight/height alone, nutritionists look at ideal body size. 
• Combining weight (mass) and height in a number called the BMI.

Body mass index

Dietary Choices:

• vegetarian
• vegan
• pescetarian