Video Podcast Episode 5 Foods and savors high fat and

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. Section one: Food and savors high fat and/or sugarPart two: Salt. Section one. Nourishment and savors high fat and/or sugar. Nourishments and savors high fat and/or sugar. To eat soundly, we ought to just have a little measure of sustenance and savors high fat and/or sugar in our diet.Food and beverages in this gathering can add attractiveness and delight to our eating regimen, yet these are a bit much for a solid eating regimen..

Presentation Transcript

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Video Podcast Episode 5 Foods and savors high fat or potentially sugar

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Part one: Food and savors high fat as well as sugar Part two: Salt

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Part one Food and savors high fat and additionally sugar

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Foods and savors high fat or potentially sugar To eat steadily, we ought to just have a little measure of sustenance and savors high fat and additionally sugar in our eating regimen. Nourishment and beverages in this gathering can add acceptability and delight to our eating regimen, however these are a bit much for a solid eating routine.

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Fat We require some fat in the eating regimen to help the body ingest vitamins A, D and E. Fat gives the basic unsaturated fats that the body can't make itself. A few fats are given by nourishments in other nutrition types, e.g. nuts, slick fish and dairy nourishments.

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Fat is a concentrated wellspring of vitality. We ought to just eat nourishments which are high in fat at times, and at whatever point conceivable, search for lower-fat choices. Having an eating routine high in fat makes it simple to take in more vitality than required, which implies we may probably put on weight.

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Food swaps – name five sustenances that are high in fat. Think about a lower fat alternative for every sustenance.  5.1

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Fat There are two fundamental sorts of fat found in sustenance: immersed and unsaturated fats. Specifically, we ought to attempt to eliminate sustenance that is high in immersed fat, which can expand the measure of cholesterol in blood after some time. Large amounts of blood cholesterol increment the shot of creating coronary illness in later life. Numerous nourishment makers have been endeavoring to decrease the measure of immersed fat contained in their items.

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Saturated fat Examples of sustenance high in immersed fat: greasy cuts of meat and meat items; hard cheeses; margarine, ghee and fat; baked good; cakes and scones; some exquisite snacks; cream, soured cream and crème fraîche; coconut oil, coconut cream or palm oil.

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analyze sustenance marks; pick bring down fat dairy items; grind cheddar as opposed to cutting; trim the fat off meat; utilize more slender mince; eat chicken without the skin; flame broil, heat or poach rather than sear, profound sear or dish; eat less cake; pick more beneficial snacks; go for unsaturated oils when cooking; have an adjusted eating routine. Eliminating soaked fat

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Food swaps (Figures indicate measure of immersed fat per 100g/ml.) (12.4 g) ( 1.9g) (9.1g) ( 7.1g) (52.1g) ( 11.2g) (2.5g) ( 1.1g) (4.0g) ( 1.8g) (6.1g) (0.8g)

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Sugar is added to many sorts of sustenance, for example, dessert shop and rolls; stick; cakes, baked goods and puddings; frozen yogurt; carbonated beverages and juice drinks.

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Sugar The Food Standards Agency proposes that a large portion of us are eating excessively sugar. We ought to attempt to eat less sugar-containing sustenances, for example, candy parlor, cakes and scones, and drink less sugar-containing drinks. Having an excessive number of sustenance and savors high sugar is connected with an expanded danger of dental caries, especially when eaten in the middle of suppers. Accordingly, if these sorts of sustenance are eaten, it is ideal to eat them amid dinner times and in little sums.

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Healthy teeth – consider the significance of keeping your teeth solid. Propose ways you can keep your teeth solid.  5.2

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Tips to eliminate sugar drink water or unsweetened natural product juice; attempt a currant bun or scone rather than cakes and rolls; bit by bit lessen the measure of sugar you add to hot beverages or breakfast grains; have a cut banana, or low-fat delicate cheddar or spread on your toast; split the sugar you use in your formulas; pick jars of organic product in juice; go for wholegrain breakfast oats and sweeten with natural products.

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Part two Salt

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Salt and sodium Salt is comprised of sodium and chloride. Devouring sodium in abundance can be awful for your wellbeing. When taking a gander at sustenance marks you may see the substance of both salt and sodium. The accompanying recipe will help you change over the measure of sodium into salt: Salt = Sodium x 2.5 For instance, if an item gives 0.6g of sodium for every 100g, it contains 1.5g of salt for every 100g.

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How much? It is suggested that grown-ups ought not eat more than 6g of salt for each day. Be that as it may, in the UK, the normal salt admission was assessed to be around 8.6g every day. Infants and youthful youngsters require substantially less salt than grown-ups in light of the fact that their kidneys can't adapt to any additional salt.

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Recommendations of salt for infants and youngsters

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Too much salt Eating excessively salt can raise your circulatory strain. Individuals with hypertension will probably create coronary illness or have a stroke than individuals with ordinary circulatory strain. It is critical to eliminate salt to keep our bodies solid.

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Where is the salt? Around 75% of our salt admission originates from handled nourishments, e.g. bread, breakfast grains and prepared dinners. It is vital to know how much salt the sustenance item gives. You can check the salt substance on the nourishment name before you purchase, to help you settle on a decent decision. Some economically made sustenance items have been reformulated to diminish their salt substance.

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Food naming There are two sorts of front-of-pack marking: -the Traffic Light naming created by the Foods Standards Agency; -the Guideline Daily Amounts (GDAs) utilized by a few producers and retailers.

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Find out the salt substance of 3 sustenances and their decreased or low salt alternatives. What do you take note?  5.3

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Ways to eliminate salt go for non-salted snacks, e.g. natural product or rice cakes, or diminished salt crisps; cut down on vigorously salted nourishments, for example, bacon, pickles and smoked fish; pick canned vegetables, heartbeats and fish that say 'no additional salt'; add less salt to your cooking and supplant it with herbs and flavors for flavor; pick bring down salt stock blocks, or make your own stock; keep an eye out for sauces, for example, soy sauce, mayonnaise and ketchup in light of the fact that these can be high in salt; recall to taste sustenance to start with, before adding salt to nourishment.

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For further nourishment data, please visit the BNF site www.nutrition.org.uk , or Food - an unavoidable truth www.foodafactoflife.org.uk

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