Scottish Dietary Goals

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Task 6: Adults should eat no more than 6g of salt a day (2.4g sodium) – that's around 1 teaspoon. Find out the daily salt recommendations for children and babies.

Why should babies should not eat much salt?

Please take time to read this

Home-made soups using grains and pulses (like lentils) can be used instead&nbsp; of tinned soup.&nbsp; Wholemeal flour can be substituted for white flour.&nbsp; Wholegrain breakfast cereals like Bran Flakes should be used instead of&nbsp; sugar coated breakfast cereals like Coco Pops.&nbsp; Wholemeal bread should begin to replace white bread (e.g. in sandwiches).&nbsp; Breadcrumbs for coating food can be made from wholemeal bread/ crushed&nbsp; breakfast cereal.&nbsp; Use oats in desserts e.g. crumbles and also when making biscuits.

Low in fat &amp; sugar so should not cause excess weight gain. This could help&nbsp; prevent Coronary Heart Disease and Type 2 diabetes in later life. Helps prevent constipation / bowel disorders / bowel cancers.&nbsp; Helps to create a feeling of ‘fullness’ so that you’re less likely to snack on&nbsp; high fat &amp; sugar.&nbsp;

The Fun Way to Fibre

What are the links between fibre and fruit &amp; vegetables?

Ways to <a href="https://www.nhs.uk/live-well/eat-well/tips-for-a-lower-salt-diet/">Reduce</a> Salt in the Diet

Reduce the amount of salt added during cooking and do not add salt at the&nbsp; table.&nbsp; Use herbs and spices to season rather than salt.&nbsp; Use stock cubes and soy sauce sparingly as they have added salt.&nbsp; Use low salt products if available (there are salt alternatives available in all&nbsp; supermarkets).&nbsp;

High intake of salt is linked to higher risk of high blood pressure (hypertension), coronary heart disease and strokes.

Can you remember what an adult's maximum daily intake of salt should be?

By the end of this task you should be able to:

Use the space below to mindmap the goals that you know of.

Remember the names of all of the Scottish Dietary Goals.&nbsp; Describe practical ways of meeting the goals. Explain the benefits of meeting the goals. Explain the potential consequences of not meeting the goals. Make links with nutrients required for a healthy balanced diet Answer exam-style questions or apply the knowledge to an assessment relating to the goals.

Ingredients 120g plain flour Pinch salt 60g butter 30ml cold water 100g soft margarine 100g caster sugar 100g plain flour 2 medium eggs 20ml lemon marmalade 20ml orange marmalade Icing sugar to decorate

Method 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13.

Preheat the oven to 200 ̊ C or GM 6. Sieve the larger quantity of flour and salt into a large bowl. Rub in the margarine until the mixture resembles breadcrumbs. Make a well in the centre; add some of the water and mix to form a firm dough. Knead lightly, cover and allow to rest for 10 minutes until the pastry is required. Beat the soft margarine, caster sugar, smaller quantity of flour and egg in a large bowl until smooth and glossy. Roll the pastry, line a 15cm ring and trim. Leave to rest for 5 minutes then bake blind for approximately 10 minutes. Reduce the oven temperature to 180 ̊ C or GM 4. Spread the marmalades over the base of the pastry case. Spread the sponge mixture over the marmalades. Bake in the oven for 20 minutes until risen and golden brown. Dredge with icing sugar and serve.&nbsp;

Ways to Increase Oily Fish

Oily fish like salmon, trout, and mackerel can be used to replace some&nbsp; meats in certain dishes (e.g. stir-fry, fish burgers and risotto).&nbsp; Oily fish can be used in a wide range of products (e.g. as a filling for pitta&nbsp; bread, or pizza topping).&nbsp; Fish can be used as a starter (e.g. mackerel pâté, smoked salmon.)&nbsp;

Contain essential fatty acids, which help prevent Coronary Heart Disease&nbsp; (CHD).&nbsp; Contains Vitamin D, so helps to prevent rickets and osteoporosis which&nbsp; affect your bones.&nbsp; Provides protein needed for growth, repair and maintenance of body&nbsp; tissues.&nbsp; Fish oils (Omega-3) may help prevent blood clots and will help keep heart&nbsp; cells and membranes healthy and this can prevent coronary heart disease.

Task 5: If you feel fuller for longer, you are less likely to need the sugary &amp;&nbsp;fatty snacks like crisps and chocolate. Explain why this will have a positive impact on your health.

Fruit and Vegetables Goal

ACTIVITY 1: Make a list of fruit and vegetables

List as many fruits and vegetables as you can think of?

Task 3: Research more about the benefits of&nbsp;increasing fruit and vegetables in you diet and add this below.

Ways to Increase Vegetables

A variety of salads can be added as a side for each meal e.g. coleslaw or&nbsp; tomato salsa.&nbsp; Vegetables can be cut tiny and included into stews and casseroles, including&nbsp; Bolognaise sauce or curry.&nbsp; Extra vegetables can be added to soups.&nbsp; Some vegetables can be used to make healthy drinks as alternatives to&nbsp; sugary fizzy drinks e.g. freshly made fruit juice with apples with added&nbsp; carrot and cucumber.&nbsp; Some vegetables (e.g. carrots, cucumber and celery) can be eaten as&nbsp; snacks.&nbsp;

Fruit can be eaten as a snack.&nbsp; Soft fruit can be put on skewers to make fruit kebabs&nbsp; Fresh fruit juice can be used instead of sugary fizzy drinks.&nbsp; Fruits can be added to many baked products (e.g. flapjacks, muffins). Fruits can be added to breakfast cereal e.g. strawberries or bananas.&nbsp; Fruits can be added to savoury dishes e.g. mango in a curry or fresh orange&nbsp;pieces in a salad.

ACTIVITY 7 : Making food swaps

Complete the table below &nbsp;and make food swaps to lower your red meat&nbsp; consumption.

Sausage and Mash with 4 sausages

Haggis, neeps and tatties

Dietary Goal&nbsp;Linked to:&nbsp;

Each person should reduce the amount of total fat and&nbsp; saturated fat eaten.&nbsp;We should reduce the amount of trans fatty acids&nbsp; (found in cakes, cookies and pies)

Each person should eat less food products with added&nbsp; sugar (caster sugar, granulated sugar, glucose) Care should be taken to control the amount of honey&nbsp; and fruit juice.

Each person should have no more than 6g per day.

Each person (11-16 years old) should aim to eat around&nbsp; 25g per day and adults 30g per day, by eating more&nbsp; wholegrains, pulses (peas, beans, lentils) and&nbsp; vegetables.

Each person should make sure that around half of&nbsp;their food energy comes from total carbohydrates, so&nbsp;this means eating less sugar and more starches (bread,&nbsp;rice, pasta, ideally wholemeal versions).

In Scotland, one of the main pieces of guidance around Healthy Eating is the Eatwell Guide. This guide aims to help us know exactly what we should be eating and in what proportions. Below is a blank Eatwell Guide, this takes the shape of a divided plate. Fill in each section of the guide with the correct headings.

Referring to the guide, explain how it can help achieve a balanced diet:&nbsp;

The Scottish Government have issued a set of guidelines that should help improve the health&nbsp;of the nation. These guidelines are called “goals” and they show how our diet needs to change&nbsp;to reduce obesity and other diet-related diseases.&nbsp;

Each person should reduce the amount of calories&nbsp; eaten per day by cutting down the amount of fatty and&nbsp; sugary foods and by replacing them with starchy&nbsp; carbohydrates (like bread, pasta, rice and potatoes)&nbsp; and fruit and vegetables.

Each person should reach at least 5 portions per day,&nbsp;which is more than 400g per day.

Each person should aim to have at least one portion&nbsp; every week (140g).

Each person should have only around 70g of red meat&nbsp;every day.&nbsp;Care should be taken to limit the amount of cooked&nbsp;meats and bacon.

The science behind dietary fibre | Biology  – Gastro Lab

In the UK <a href="https://www.nutrition.org.uk/healthyliving/helpingyoueatwell/324-labels.html?start=3">labels</a> on pre-packed food must say how much salt they contain. Look out for the salt content in the everyday foods you buy, and choose lower-salt options. Most pre-packed foods have a nutrition label on the back or side of the packaging. Many foods also display information about the salt content on the front of the packaging. This may show the salt content as a percentage of your&nbsp;<a href="https://www.nhs.uk/live-well/eat-well/what-are-reference-intakes-on-food-labels/">reference intake (RI)</a>, or have colour-coded nutrition information to show whether the salt content is: RED (high) AMBER (medium) GREEN (low) Try to eat high-salt foods only occasionally, or in small amounts, and aim to mainly eat foods that are green or amber. If the label only gives sodium, you can work out the amount of salt in it by multiplying the total sodium by 2.5. For example, 1g of sodium per 100g is 2.5g of salt per 100g.

Some foods are almost always high in salt because of the way they are made. Other foods, such as bread and breakfast cereals, can contribute a lot of salt to our diet. But that's not because these foods are always high in salt – it's because we eat a lot of them.

The following foods are almost always high in salt. To cut down on salt, eat them less often and have smaller amounts: Anchovies Bacon Cheese Gravy granules Ham Olives Pickles Prawns Salami Salted and dry-roasted nuts Salt fish Smoked meat and fish Soy sauce Stock cubes Yeast extract

In the following foods, the salt content can vary widely between different brands or varieties. That means you can cut down on salt by comparing brands and choosing the one that is lower in salt. Nutrition labels can help you do this. These foods include: Bread products such as crumpets &amp; bagels Pasta sauces Crisps Pizza Ready meals Soup Sandwiches Sausages Tomato ketchup Breakfast cereals

ACTIVITY 2 : Making healthy changes

Complete the following table by&nbsp; listing some meals, snacks and drinks that are currently in your diet – pick&nbsp; ones that don’t help meet the fruit and vegetable goal. Then make changes&nbsp; to help meet the goal. Please make sure the changes you make are actually&nbsp; something you are willing to try!

CURRENT MEAL, SNACK OR&nbsp; DRINK

HEALTHY ALTERNATIVE WITH&nbsp;MORE FRUIT/VEG

To help you remember the goals when you are planning&nbsp;your meals and snacks, your task is to answer the following questions. Can you answer them from memory?

What types of fats should we aim to reduce?

Each person should reach at least 5 portions per day. How much is this in grams?

Where should HALF of your total energy intake come from?

How many grams of fibre should an 11-16 year old aim to eat EACH day?

What is the recommended maximum daily amount of salt for an adult?

How many grams of fibre should an adult aim to eat EACH day?

What is the recommended daily portion size of red meat?

Task 4: The Interaction between Fibre, Water and Satiety

Fibre, while completely edible, contains zero digestible calories. The human body cannot breakdown the chemical bonds that exist in fibre molecules. Since fibre cannot be broken down in the gut, no energy is released from fibre after it is eaten. Fibre adds volume to the food-matter being digested in the gut. Water adds volume to fibre in the gut. Therefore, fibre and water add significant volume to food-matter being digested in the gut. Why is volume important? Because the larger the amount of food-matter in your gut, the more your sensory cells tell you that you are full.&nbsp;

Experiment Explore the interrelationship between water and fibre. Let's use Weetabix to replicate how fibre and water bulk up in our digestive system.

Make 3 samples by mixing: 5g Weetabix with 100ml of water 5g Weetabix with 50ml of water 5g Weetabix with 25ml of water Once the water has been absorbed by the Weetabix, take a photo of the samples and write up your findings continuing on the next page if needed.

How might a chef reduce the fat content of:&nbsp;

What are the benefits of increasing fruit and vegetables?

Fruit and vegetables are&nbsp;a good source of&nbsp;<a href="https://www.nhs.uk/conditions/vitamins-and-minerals/">vitamins and minerals</a>, including folate,&nbsp;<a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/">vitamin C</a>&nbsp;and&nbsp;<a href="https://www.nhs.uk/conditions/vitamins-and-minerals/others/#potassium">potassium</a>. Supplies vitamins A, C and E (ACE) which can help prevent cancers and CHD.&nbsp; Supplies Vitamin A which is needed for good night vision and healthy skin Supplies Vitamin C which is needed to fight infection and heal wounds. They're an excellent source of dietary&nbsp;<a href="https://www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet/">fibre</a>, which can&nbsp;help to maintain a healthy gut and prevent&nbsp;<a href="https://www.nhs.uk/conditions/constipation/">constipation</a>&nbsp;and other digestion problems. A diet high in fibre can also reduce your risk of&nbsp;<a href="https://www.nhs.uk/conditions/bowel-cancer/">bowel cancer</a>. As they are high in fibre they fill you up giving a feeling of <a href="https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html">satiety</a> so you are less likely to snack on high fat and sugar food items. Low fat content so should not cause weight gain or obesity.&nbsp; Low in salt so do not cause hypertension and they can help to reduce your risk of&nbsp;<a href="https://www.nhs.uk/conditions/coronary-heart-disease/">heart disease</a> and&nbsp;<a href="https://www.nhs.uk/conditions/stroke/">stroke</a>. Fruit and vegetables contribute to a&nbsp;<a href="https://www.nhs.uk/live-well/eat-well/">healthy,&nbsp;balanced diet</a>. Fruit and vegetables taste delicious and there's so much variety to choose from.

Look in your refrigerator and cupboards at home and type or add pictures into the table of at least 6 typically high fat foods and at least 6 low fat foods.

Look out for any packaging that&nbsp; includes the words ‘light,’ ‘low fat,’ and/or ‘skimmed’ and upload a photograph of them.

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Ways to Reduce Sugar in the Diet

Reduce the amount of sugar in the diet by choosing natural sugars (sugars&nbsp; that occur naturally in fruit) instead of added or ‘free sugars’ which are&nbsp; artificial sugars added to foods like cakes and biscuits.&nbsp; Try cutting down on the amount of chocolate, sweets and cakes you are&nbsp; eating every day and week.&nbsp; Add fresh, dried or frozen fruit to wholemeal breakfast cereals. Aim to swap fizzy juice to water or low sugar alternatives like fruit or&nbsp; diluting juice with natural and no added sugars.

High intake of SUGAR can lead to tooth decay and dental caries, type 2&nbsp;diabetes and obesity.

Explain how a diet high in sugar can lead to dental caries?

Bottom line:&nbsp; Increasing your intake of fibre and water promotes the sensation of fullness by expanding the volume of food-matter traveling through your gut. Fibre also plays a major role in digestive health. Fibre also helps to keep the digestive tract flowing, by keeping your bowel movements soft and regular and preventing constipation Since fibre and water have zero calories, you will feel fuller more quickly while eating fewer calories. It is possible to get too much fibre, and your body will know it. You may experience bloating, wind and many more bowel movements than you are normally are used to.

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The current dietary advice is to eat more total complex carbohydrates, such as bread &amp; especially wholemeal and wholegrain breads, breakfast cereals &amp; pasta. Explain how you would adapt a traditional macaroni cheese recipe with garlic bread, to comply with the current dietary advice?&nbsp;

Find three items of food in your house that contain the traffic lights on the front of the packaging and list whether they are RED, AMBER or GREEN for their sugar content

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Ways to Reduce Fat in the Diet

Reduce the amount of fat in the diet by grilling food instead of frying e.g.&nbsp;grill burgers instead of frying.&nbsp; Try using low fat products like semi-skimmed (green) milk instead of whole&nbsp;(blue) milk, cheese and butter.&nbsp; Try swapping from saturated (bad fats) to unsaturated (good) fats e.g.&nbsp;butter to poly-unsaturated margarine which helps to prevent dietary&nbsp;diseases like obesity and heart disease.&nbsp; Lower your red meat intake which has a high saturated fat content and&nbsp;choose oily fish and white meats or Quorn as protein rich alternatives.

High intake of FAT is linked to higher risk of cancers, coronary heart&nbsp; disease, type 2 diabetes, weight gain and obesity. 

Fat is the most concentrated source of energy. How many kcal is 1g of fat?

Ways to Reduce Red Meat in the Diet

Reduce the amount of red meat in the diet by swapping red meat like beef,&nbsp; pork and lamb for white meat like fish, chicken or turkey.&nbsp;&nbsp; Try having a ‘meat free’ day for example by having a savoury cheese salad sandwich for lunch and a vegetarian tomato pasta for dinner.&nbsp; Try Quorn products with are vegetarian alternatives that look like meat&nbsp; but are 100% vegetarian, like Quorn sausages, mince and ‘chicken’ pieces.&nbsp; Lower your red meat intake by having 1 piece of bacon with your breakfast&nbsp; instead of 2.

High intake of RED MEAT is linked to higher risk of bowel and colon&nbsp; cancers, coronary heart disease and obesity.&nbsp;

Can you remember what the maximum daily consumption of red meat should be?

The Head Chef wants to extend the range of options on the ‘Healthier Choices Menu’ to include the restaurant’s most popular dishes.&nbsp; Adapt the St Clementine Bakewell tart recipe to make it more suitable for the Healthy Choices menu. Your changes could include: ● Substituting ingredients ● Adding ingredients ● Changing ingredients ● Changing the cooking method or preparation technique&nbsp;

Changes

Describe why this makes the recipe more suitable