Healthy eating on a plate: eating for health made simple

Module 2: General Healthy Eating - Part 1

Healthy eating on a plate: eating for health made simple

Module 2: General Healthy Eating – Part 1, June 2013

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Healthy eating on a plate: eating for health made simple Contents Module 2: General Healthy Eating- Part 1 ........................................................................................ 1 Learning Outcomes ........................................................................................................................... 1 Key Messages.................................................................................................................................... 1 Checklist for session.......................................................................................................................... 1 Session outline: General Healthy Eating- Part 1 ................................................................................ 2 Presenter notes for Module 2: General Healthy Eating- Part 1 ......................................................... 3 The five food groups ......................................................................................................................... 3 Eat more fruit and vegetables ........................................................................................................... 5 Group discussion............................................................................................................................... 5 Eat in balanced proportions .............................................................................................................. 6 Water is the best drink to quench thirst (especially tap water) ........................................................ 7 Evaluation ......................................................................................................................................... 9 Some things to consider when presenting this module .................................................................. 10 Website Resources.......................................................................................................................... 11

Appendix A – Resources………………………………………………………………………………….……………………12 Activity sheet ‘How much of each food group should make up a healthy plate?’ Activity sheet – Answers – ‘How much of each food group should make up a health plate?’ Activity sheet ‘Match the food with the food group’ Activity sheet – Answers - ‘Match the food with the food group’ Appendix B – Script and flashcards..............................................................................................................17

Module 2: General Healthy Eating – Part 1, June 2013

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Healthy eating on a plate: eating for health made simple Module 2: General Healthy Eating- Part 1

This module gives an overview of the basic principles of healthy eating and how they can be incorporated into everyday life using The Australian Guide to Healthy Eating, which sets out the amount and types of foods Australians should eat each day for good health. Learning Outcomes: By the end of the session participants will be able to: • • • •

Identify the five core food groups Understand that eating a variety of food from different food groups each day is important for good health Identify what a main meal looks like when it is plated up in the recommended proportions Understand the importance of drinking water and the benefits of tap water.

Key Messages: • • • •

Eating a variety of food every day is the best way to get all the nutrients your body needs Eat more vegetables and fruit Eat meals in balanced proportions Drink plenty of water (especially tap water).

Checklist for session: • • • • •

• • • • • •

Script & flashcard set for Module 2: General Healthy Eating – Part 1 Poster: Australian Guide to Healthy Eating (the poster is included in the flashcard set) Metric cup measures (1 cup and ½ cup size) to demonstrate the serving sizes of fruit and vegetables Tennis ball, computer mouse (optional to display serve sizes) Fruit and vegetables in appropriate serving sizes and bowls for display(this is optional) Suggestions for displaying the serve size of vegetables o 1 cup salad vegetables (e.g. lettuce, tomato, cucumber) o ½ medium potato (or use a full potato and tell people that ½ is a serve size) o ½ cup legumes (an empty 125 gram can of four bean mix is ideal) o ½ cup of diced carrots (this is a cooked serve, however for the purposes of demonstration, raw carrots are fine) Suggestions for displaying the serve size of fruit o 1 medium piece of fruit (an apple or orange that weighs about 150 grams) o 2 small pieces of fruit (e.g. apricots or kiwi fruit) o 1 cup of diced pieces of fruit or canned fruit (in natural juice) o ½ cup juice (125 mls) o 4 small dried apricot halves or 1½ tablespoons of sultanas Paper/plastic plates and textas Activity sheet ‘How much of each food group should make up a healthy plate?’ Answer sheet ‘How much of each food group should make up a health plate?’ Activity sheet ‘Match the food with the food group’ Answer sheet ‘Match the food with the food group’ Pens

Module 2: General Helthy Eating – Part 1, June 2013

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Healthy eating on a plate: eating for health made simple

Session outline: General Healthy Eating- Part 1 Time 2 mins

7 mins

5 mins

6mins

3 mins

2 mins

5 mins

Activity Introduction and overview of the session • The five core food groups • The importance of eating fruit and vegetables • Water and its importance to good health • How to serve a main meal in balanced proportions. The five food groups Go through ‘The Australian Guide to Healthy Eating’ • Grain foods • Vegetables and legumes/beans • Milk, yoghurt, cheese and alternatives • Lean meats, poultry, fish, eggs, tofu, nuts and seeds, legumes/beans • Fruit • The importance of eating a variety of foods. Importance of fruit and vegetables Discussion Points: • Vitamins and minerals • High in fibre • Low in kilojoules (energy) • Group discussion of serving size • Tips to increase the amount of fruit and vegetables eaten.

Eating in balanced proportions Discussion Points: • What does a balanced meal look like? • Recommended proportions from each food group o Vegetables should take up half the plate (not including potato) o Protein (fish, meat, poultry, nuts, legumes)should take up quarter of the plate o Carbohydrates (potato, rice, pasta, bread, cereals, noodles) should take up quarter of the plate • How to tailor the healthy plate for combination meals (e.g. stir-fry) and different appetites within the family Water is the best drink to quench thirst Discussion Points: • Importance of water for good health • Tap water is the preferred choice (no kilojoules, cheap, added fluoride) • Tap water in Australia is safe to drink. Extras Discussion Points: Oils and discretionary foods on the Australian Guide to Healthy Eating poster Recap of main points In-class activity • Participants to complete the activity sheet ‘Match the food with the food group’ and ‘How much of each food group should make up a healthy plate?’ • Discuss answers as a group. Group discussion • Discuss what changes participants plan to make at home.

Module 2: General Healthy Eating – Part 1, June 2013

Resources required

Poster: Australian Guide to Healthy Eating

Demonstration: Serving size of fruit and vegetables 1 cup and ½ cup measures Fruit and vegetables and bowls for display (optional) Flashcard: ‘What does a healthy plate look like?’ Textas and paper/plastic plates Activity – Participants will draw their own healthy plate model on paper plates to take home Flashcard: ‘Drink tap water’ ‘Types of water’

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Healthy eating on a plate: eating for health made simple Presenter notes for Module 2: General Healthy Eating- Part 1

The five food groups

Give an overview of what participants can expect to learn during the session. • The five food groups • The importance of eating fruit and vegetables • Water and its importance to good health • What a balanced meal looks like. • How to serve a main meal in balanced proportions Display the Australian Guide to Healthy Eating (AGHE) poster The Government of Australia has produced a guide to help people living in Australia to select foods for good health. This guide was updated in 2013. The guide is broken down into five food groups depending on the type of nutrients (e.g. protein, vitamins, minerals, fibre etc.) that food group provides. If a variety of foods are eaten from each of the food groups every day then it is likely the average person’s nutrition requirements will be met. Eating according to these guidelines is a good way to reduce the risk of diet related diseases, such as high cholesterol, type II diabetes and some cancers. The five food groups are as follows: Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties Looking at the AGHE poster you will see it is recommended that foods in this group make up a large portion of what we eat each day. This group provides the body with energy (commonly known as carbohydrates) as well as a wide range of vitamins, minerals and fibre. This group is made up of grains e.g. wheat, rye, barley, oats and corn and the type of foods that can be made from these grains, such as bread, breakfast cereals (including oats),flour, rice and all types of pasta and noodles. Wholegrain or wholemeal varieties have the benefit of being higher in fibre which can help to make us feel fuller for longer, so these varieties should be chosen where possible. Including a variety of grains each day may reduce the risk of obesity, chronic disease, such as heart disease and some cancers

What is fibre? Fibre is the part of the plant that is not completely digested in the stomach. What is the benefit of fibre? Fibre helps to speed up the removal of waste from the body (in combination with enough water) and has many other benefits including such as helping with weight control, stabilising blood glucose levels and reducing cholesterol. It has also been shown to reduce the risk of certain cancers such as colon cancer.

Vegetables and legumes/beans Vegetables also make up a large slice of the ‘healthy eating plate’ and include all the different parts of the plant, such as roots, leaves and stems. Legumes (or pulses) are also included in this group and include peas, beans, lentils and chick peas. Module 2: General Healthy Eating – Part 1, June 2013

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Healthy eating on a plate: eating for health made simple

Vegetables are low in energy and fat whilst being high in fibre, vitamins and minerals. Different coloured vegetables provide different nutrients so aim to eat a variety of colours each day. Dark green leafy vegetables such as spinach and bok choy and cruciferous vegetables such as cauliflower, broccoli and cabbage should be included regularly as the evidence shows they can help to reduce the risk of some cancers. Choose vegetables in season for the best value and quality. Fruit Fruit is a rich source of vitamins such as vitamin C and folate; and taste sweet because of the natural sugar fructose. Eating fruit every day may help to reduce the risk of some chronic diseases, including heart disease and some cancers. Fruit juice and dried fruit are also included in this group; however these are concentrated forms of fruit and should only be eaten occasionally. It can take up to four oranges to produce 1 cup of fruit juice, but the average person is not likely to eat four oranges in one sitting. Fruit juice has a lower fibre content than fresh fruit because most of the fibre is within the edible skin and because it is acidic frequent consumption can damage tooth enamel. Dried fruit is sticky and can also increase the risk of tooth decay. As with vegetables, it is important to include a variety – and a good way to do this is to choose different coloured fruit. Choose fruit in season for the best value and quality. Milk, yoghurt and cheese Foods within this group provide the richest source of calcium compared to most other foods. This group is also a good source of protein as well as vitamins such as riboflavin (also known as vitamin B2). People who consume these foods regularly may have a reduced risk of high blood pressure, heart disease, stroke, type 2 diabetes and some cancers. Note: Reduced, low or no fat milks are not suitable for children under The fat content of foods in this group can vary two years of age because of their high considerably. Milk and yoghurt are available in full, energy needs. reduced, low or no fat (skim) varieties. Full fat and reduced fat cheeses are also available. Milk and dairy Oat, rice, almond or coconut milks are products are the main source of saturated fat in the not suitable as a replacement for breast milk or formula for infants Australian diet. The AGHE recommends that people over under 12 months as they do not the age of two should choose mostly reduced, low or no contain sufficient protein to support fat dairy options, to reduce the amount of saturated fat growth. consumed and to decrease overall energy intake. Full-fat cheese can also be high in salt, and should be limited to 2-3 times per week. For those people who do not drink cow’s milk, alternatives are available; however to get the same benefits, look for calcium-enriched varieties. Meat, fish, poultry, eggs, nuts and legumes This group is rich in protein, iron, niacin and vitamin B12. Animal and non-animal sources of iron are included. The iron in animal foods (known as haem iron) e.g. red meat, chicken and fish is more easily absorbed by the body than the iron from non-animal foods (known as non-haem iron) e.g. wholegrains and beans. To increase the body’s absorption of iron from non-animal foods, eat them

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Healthy eating on a plate: eating for health made simple

with foods high in vitamin C. This is another great reason to include more fruit and vegetables with your meals. Vegetarians, women (including those who are pregnant) and the elderly may not get enough iron. If you are concerned about your iron levels, make an appointment with your doctor and have a blood test done. Eat more fruit and vegetables Demonstration of serving sizes of fruit and vegetables

Why are legumes in two food groups? Legumes are in both the vegetables group and the lean meats and alternatives group. For those people who do not eat meat, legumes are an alternative source of iron and protein (along with eggs and nuts). If legumes are eaten as a replacement for meat the serve size is one cup. If they are eaten as a vegetable, the serve size is ½ cup.

Demonstrating using real food is always more effective, however using a metric cup and half cup measures to demonstrate the serving size of fruit and vegetables is also acceptable. Measures can also be explained by using your hands and everyday objects. • One fist is equal to one cup and half a fist is equal to half a cup • A tennis ball equates to one cup or a medium sized apple • A 125 gram can of four bean mix is equal to ½ a cup of legumes • A computer mouse is about the size of a medium potato • A 125 ml tetra pack of juice • A woman’s thumb to the first joint is approximately 1 tablespoon Recommended serves and serve sizes of fruit and vegetables • The recommended daily intake for Australian adults is two serves of fruit and five serves of vegetables every day • One serve of fruit is equal to one medium sized fruit e.g. apple, orange, banana, two pieces of smaller fruit e.g. apricots or kiwi fruit, 4 small dried apricot halves, 1½ tablespoons of sultanas, ½ cup of fruit juice or 1 cup of diced fruit pieces or canned fruit • One serve of vegetables is equal to one cup of salad vegetables, ½ cup of cooked vegetables, ½ a medium sized potato or ½ cup of legumes Fruit and vegetables have proven health benefits • Research has found that your risk of chronic disease decreases with every serve of fruit and vegetables consumed especially for: diabetes, stroke, cardiovascular disease and some cancers (Government of Victoria, 2011). The most benefits are achieved when five or more serves of vegetables and two or more serves of fruit a day are achieved. • Fruit and vegetables are low in salt and fat, contain fewer kilojoules (energy) and are high in fibre. Eating them instead of packaged or convenience foods can also assist with weight control. Group discussion • • • •

Ask participants if they are surprised by the serve size? How many people think they eat five serves of vegetables and two pieces of fruit every day? If participants don’t eat the recommended amount, ask if they think they could include one more serve a day? How might they achieve that?

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Healthy eating on a plate: eating for health made simple Display ‘Tips to include extra fruit and vegetable in your day’ flashcard

Tips to include extra fruit and vegetables in your day (recap what participants have said and fill in the gaps) • Slice up fruit and serve on breakfast cereal instead of sugar e.g. bananas, strawberries, canned fruit in natural juice • Grate up apples or pears and stir through yoghurt as a snack • Mix together reduced fat milk and yoghurt with some in-season fruit to make a delicious smoothie • Stew over-ripe fruit and serve cold with low-fat yoghurt • Use over-ripe bananas to make muffins or freeze them and puree in a food processor while still frozen for a summer treat • Snack on vegetable sticks with a vegetable based dip (hummus or salsa) • Add vegetables to sauces e.g. pasta sauce (frozen and canned vegetables are good alternatives to fresh varieties) • Always serve main meals with vegetables or salad • Have some meat free days. Replace all or some of the meat in recipes with legumes, e.g. lentil patties instead of hamburgers and chickpea curry instead of chicken curry ..and remember • Leave edible skins on. Most of the fibre and vitamins are just under the skin. Don’t throw them away with the skin.

Display ‘What a healthy plate looks like’ flash card Eat in balanced proportions The AGHE is a visual guide to how much each food group should contribute over a whole day, but how do we convert this to a meal? The following is a guide to what a healthy main meal should look like: • Vegetables should make up at least half of the plate at meal times (not including potato). They are low in energy, fat, salt and high in fibre • Meat, poultry, fish and legumes are important sources of protein and iron and should make up about a quarter on the plate • Bread, rice, cereal, pasta, noodles and potatoes are great sources of energy and fibre. They should make up the other quarter of the plate • A glass of tap water is the best option to drink with meals • Fruit and dairy foods such as milk, cheese and yoghurt can be eaten with meals e.g. as a key ingredient of a recipe, or between meals as a snack.

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Healthy eating on a plate: eating for health made simple Healthy plate activity

Distribute plastic/paper plates and textas and encourage participants to draw up their own healthy plate model (as per the picture).This can be used as a reminder of what a healthy plate looks like when they are serving meals at home. Display ‘Combination meals – healthy proportions’ flash card How to tailor the healthy plate for combination meals (e.g. stir-fry) and different appetites within the family • Combination meals o This model works best when food is served as meat and vegetables e.g. a roast dinner or chops and vegetables; however it can be used for combination dishes such as stews, curries, stir frys etc. Look at the proportion of the ingredients for the whole recipe. For example, vegetables should be the largest component of the meal (remember to include onions and tomatoes), and include smaller proportions of meat or meat alternatives and grain foods or potato. • Different appetites Children and adults will require different amounts of food, younger children will require less than older children, elderly people may not eat as much as they used to and when people are more active they may require more food. Keep the proportions the same (half vegies, quarter protein and quarter carbohydrates) just increase or decrease the overall volume of food to suit. • What if the recipe doesn’t include all the food groups? Remember this is a suggested way of eating for main meals; however some recipes will not include each food group. Always serve vegetables on the side if they are not included in the main recipe and incorporate extra vegetables where it is possible e.g. adding grated vegetables to a pasta sauce. If vegetables are not included in a main then try to include them elsewhere in your day. Display ‘Drink tap water’ flash card Water is the best drink to quench thirst(especially tap water) Importance of water for good health Water is essential for life. The body is made up of approximately 60% water and is required for most bodily functions such as digestion, transporting nutrients around the body and the removal of waste. It is lost through breathing, sweat and urine and needs to be replaced daily (State Government of Victoria, 2013). Water has no kilojoules (or energy) and tap water is cheap compared to bottled water or other drinks. Drinking water in Australia is safe and is good for teeth as it does not contain any sugar. Tap water also contains fluoride which protects teeth from decay.

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Healthy eating on a plate: eating for health made simple How much water should you drink? The amount of water required differs between individuals based on what they are doing and their health. Thirst is always a good indicator of how much water an individual should drink. Extra water may be needed during warmer weather and during physical activity.

Type of water Tap water • South Australian water has undergone an extensive treatment process and is safe to drink without further treatment or filtering (SA Water 2013). Tap water also contains added fluoride, a compound which strengthens tooth enamel (the It is recommended that rain top layer of the teeth). Fluoridation of water has been water should be boiled before researched extensively and is endorsed by national and giving it to children and babies international health organisations. The levels of fluoride are under 5 years of age. regularly checked to ensure that they are at safe levels (SA Water 2013) Tap water should be boiled • Tap water is the best choice to drink because bottled water before giving to babies under 6 does not contain fluoride. months of age. Display ‘Types of water' flash card Rainwater tanks • Most new houses have rainwater tanks. Rainwater from a well maintained tank should be clear and odourless and is generally safe to drink. Rainwater generally does not contain chemicals; however it can be subject to air-borne pollutants from urban and industrial areas • Rain water should be boiled prior to drinking, especially for people with low immunity such as infants, the elderly and those with compromised immunity e.g. cancer, HIV and transplant recipients • Rainwater does not contain fluoride. Seek advice from a dentist for alternative sources of fluoride if rainwater is the main source of water in the diet e.g. cooking and drinking. Filtered tap water • Some people prefer the taste of filtered tap water. There are several different water filters on the market that remove minerals and can improve the taste of tap water. Most of them do not filter fluoride; however it is worth checking with the company who installed the water filter. If you prefer your tap water filtered, then it is best to go with a filter that does not remove fluoride if possible, as drinking fluoridated water has been shown to decrease the incidence of tooth decay (State Government Victoria 2013).

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Healthy eating on a plate: eating for health made simple Display ‘Australian Guide to Healthy Eating’ poster

At the bottom of the Australian Guide to Healthy Eating poster are two more food groups – oils and spreads and ‘discretionary’ foods. Oils and spreads should be eaten in moderation. There is an allowance in the AGHE to include oils and spreads each day – but it’s only 1-2 tablespoons per day for adults from all sources (e.g. margarine, oil, nuts and nut pastes). Other foods like icecream, chips, pies and pastries are not needed for good health, but they are enjoyable. These are not everyday foods – so save them as a treat every now and then. Distribute the ‘Match the food to the food group’ and ‘How much of each food group should make up a healthy plate?’ activity sheets to participants Give participants enough time to fill in the activity sheet and then go through the answers. Discussion point: • Cake does not belong to any of the five food groups. It should not be included every day, but is okay to have every now and then • Foods like pickled cucumbers can be high in salt, and should only be eaten occasionally • Whole fruit is best. Save dried fruit for an occasional treat • If legumes are eaten as a vegetable the serve size is ½ cup. If eaten as an alternative to meat the serve size is one cup. Clarify any other points and collect the sheets. Make a note of how many participants complete the activity sheet correctly. Recap main points • Healthy eating is about variety and eating a range of foods from each of the five food groups every day • Aim for two serves of fruit and five serves of vegetables each day • Use every day items to estimate serving sizes for example, your fist • Refer to the healthy plate you drew up to remember what a healthy meal looks like • Choose tap water as your main drink. Evaluation Group discussion & evaluation • What will you take away from today’s session? • Do you feel more confident that you can increase the amount of fruit and vegetables you eat in a day? • What changes, if any, do you plan to make as a result of today’s session? Make notes of comments throughout the session and questions asked during completion of the activity sheet ’Match the food with the food group’ and ‘How much of each food should make up a health plate’? An overall evaluation will be conducted at the end of all the sessions.

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Healthy eating on a plate: eating for health made simple Some things to consider when presenting this module: •

•

It is important to be aware that the Australian Guide to Healthy Eating represents common food eaten in Australia. Other foods commonly used in cultural and ethnic cuisines are not represented; however can easily be substituted. For example common foods from Middle Eastern cultures could be substituted in the following way: couscous would fit under the breads and cereals group, olives would be included in the vegetables group and goat would be included in the meat, fish, poultry, eggs, nuts ,legumes group People from different cultures are often keen to learn about typical Australian foods. If you choose to display fruit and vegetables, ask the participants if they have used the food before and offer suggestions of how else the food could be used.

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Healthy eating on a plate: eating for health made simple Website Resources

eatforhealth.gov.au http://www.eatforhealth.gov.au/ The revised Australian Dietary Guidelines (2013) and related information can be found on this website. Pamphlets and posters can be printed from the site. Hardcopies can also be ordered.

Department of Health, WA, nd, ‘Go for 2&5’, http://gofor2and5.com.au/MapPages_SA/Promotionalresources/tabid/444/Default.aspx The Western Australian Government started the public health nutrition campaign Go for 2&5® which has now rolled out across different states including South Australia. This webpage details the SA resources that are available to support the Go for 2&5® campaign and includes tips for using fruit and vegetables, recipes and information about serving sizes.

State Government of Victoria, 2011 ‘Healthy Eating Tips,’ The Government of Victoria has developed the Better Health Channel website, which includes short information sheets on health and lifestyle topics. This link provides information regarding healthy eating tips. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Healthy_eating_for_children_and_ adults.

Water SA Water, 2013 http://www.sawater.com.au/SAWater/Environment/WaterQuality/ monitors the quality and use of water is SA. State Government of Victoria, 2011 ‘Dental Care – fluoride’ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Dental_care_fluoride The Government of Victoria has developed the Better Health Channel website, which includes short information sheets on health and lifestyle topics. This is a factsheet s about fluoride and how it protects teeth. State Government of Victoria, 2011 ‘Water- a vital nutrient’, http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Water_a_vital_nutrient The Government of Victoria has developed the Better Health Channel website, which includes short information sheets on health and lifestyle topics. This is a factsheet is about water and the functions if performs in the body. Women’s and Children’s Health Network, 2012, ‘Water – drinking water’, http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=114&np=302&id=1621#6. The Parenting and Child Health web site provides information on a wide range of topics relating to the development of children. This webpage looks at the different types of water that are available for drinking in South Australia and answers many frequently asked questions.

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Healthy eating on a plate: eating for health made simple

Appendix A Resources Module 2: General Healthy Eating: Part 1

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How much of each food group should make up a healthy plate?

Which is the best drink to quench thirst?

How much of each food group should make up a healthy plate? ANSWER SHEET

Dairy foods such as milk, yoghurt and cheese can be included as part of the meal or can be eaten as a snack between meals. A glass of water (preferably tap water) is also an important part of a healthy meal.

Which is the best drink to quench thirst? Tap water is the best drink because it contains fluoride which helps to protect teeth. If tap water is unavailable, unsweetened bottled water is a good choice.

Match the food with the food group

Lentils

Eggplant

Dates

Chilli

Naan

Pickled cucumbers

Cake

Rice

Match the food with the food group - ANSWER SHEET

Whole fruit is best, save dried fruit for an occasional treat. Pickled cucumbers can be salty, save for an occasional treat. If legumes are eaten as an alternative to meat, the serve size is one cup. As part of the vegetable group, the serve size is ½ cup.

Not included on the ‘healthy plate’. Save for an occasional treat.

Appendix B Script & flashcards Module 2: General Healthy Eating: Part 1

Module 2: General Healthy Eating – Part 1, June 2013

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Script for Module2: General Healthy Eating- Part 1

Today we are going to be talking about general healthy eating. We’ll be looking at: • • • • •

The five food groups The importance of eating fruit and vegetables Water and its importance for good health What a balanced meal looks like Why eating a variety of foods is important

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Module 2 General Healthy Eating Part 1

Script for Module2: General Healthy Eating- Part 1

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Script for Module2: General Healthy Eating- Part 1

Has anyone seen this poster before? Display the Australian Guide to Healthy Eating poster

This poster is the Australian Guide to Healthy Eating. It has been developed by the Government of Australia to help Australians select the foods needed for good health. It was updated in 2013. It shows the different food groups and gives a guide as to how much each of these food groups should contribute to an average person’s diet over a day. The five food groups include: • Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties • Vegetable and legume/beans • Fruit Notice that grains, vegetables and fruit take up most of the plate • Milk, yoghurt, cheese and/or alternatives, mostly reduced fat • Lean meats, and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans Foods on this poster have been grouped according to the type of nutrients they provide – like vitamins, minerals, fibre, protein, iron and calcium. If a variety of food is eaten from each of the food groups every day then it is likely the average person will be eating in a way that will provide them with a healthy diet. This goes a long way to preventing chronic diseases like heart disease and type 2 diabetes. A healthy diet is also important for weight control and to role model good eating habits to children.

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Script for Module2: General Healthy Eating- Part 1

The grain food group is a good source of energy. o You will see that this group takes up a large portion of what we should eat every day. This group provides us with energy (known as carbohydrates) as well as a range of vitamins, minerals and fibre o Fibre is the part of the plant that is not completely broken down in the stomach and passes into the bowel o Fibre helps us to feel fuller for longer and o Fibre helps to speed up the removal of waste from the body – but make sure you drink plenty of water as well! o Eating fibre from wholegrains has also been shown to reduce the risk of certain cancers, such as colon cancer o There is more fibre in wholegrain foods for example brown bread and grainy bread compared to white bread, so choose wholegrain or wholemeal options where possible o Eating wholegrains reduces your risk of excessive weight gain, heart disease, type 2 diabetes and some cancers. Remember to eat a variety of grains – if all you eat is wheat bread, rice and wheat pasta – then you are only eating two grains (wheat and rice). Look out for products made with different grains like, rye, corn and barley.

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Script for Module2: General Healthy Eating- Part 1

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

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Script for Module2: General Healthy Eating- Part 1

Vegetables and legumes/beans also take up a large portion of the plate. Aim for five serves of vegetables each day – we will disucss what a serve looks like a little later. o Vegetables include different parts of the plant such as the roots, stems and leaves o Legumes (or pulses) are the seeds of plants and provide us with protein, iron and zinc • Examples of legumes include peas, beans, lentils and chick peas o Technically some vegetables should be classified as fruit – like tomatoes – but they have been grouped according to the way most people eat them in Australia – savoury dishes o The vegetable group is particularly important because it is low in kilojoules (or energy) and full of vitamins and fibre. Eat more than five serves if you want to, with the exception of potatoes. Including extra potato in your diet will depend on how much energy you expend. o Different coloured vegetables provide different health benefits o Plant foods contain compounds called phytochemicals that give the plant its colour and flavour and also provide the plant with protection from pests and disease – and these same compounds have been found to be of benefit to human health as well; o For example – dark green leafy vegetables like spinach and bok choy, broccoli and cabbage have been shown to reduce the risk of certain cancers o Different coloured vegetables provide different benefits. So it’s a good idea to include a variety of different coloured vegetables on your plate every day. Page | 4

Script for Module2: General Healthy Eating- Part 1

Vegetables and legumes/beans

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Script for Module2: General Healthy Eating- Part 1

Fruit is another important food group – and you’ll notice it’s not quite as large as the vegetable group. Aim for two serves of fruit each day – we will disucss what a serve looks like a little later. o This group includes whole fresh fruit, as well as canned and frozen. o Similar to vegetables, there are a large variety of fruits and different coloured fruits provide different benefits o Fruit also contains fibre - eat fruit with the skin on where possible for extra fibre o Choose canned fruit in natural juice – not syrup o Eating fruit every day reduces your risk of heart disease and some cancers. You will notice that fruit juice and dried fruit are not on the poster. o Occasionally a small serve of dried fruit or fruit juice without added sugar can be substituted for whole fruit (but not every day) o It takes several pieces of fruit to make a glass of juice – up to four oranges to make a glass of juice; however it is unlikely you would eat four oranges in one sitting. This means you can drink a lot of kilojoules very easily. o Fruit juice is also very acidic and too much may damage teeth. o If you choose to drink juice, keep the serve size small. o Dried fruit can add variety to your diet. However, like fruit juice, dried fruit is easy to over-do o How many dried sultanas can you eat in one sitting? Remember each sultana is equivalent to one whole grape! o Dried fruit is also very sticky – and can contribute to tooth decay (whole fruit does not have the same effect on teeth) o Keep the serve size of dried fruit small.

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Script for Module2: General Healthy Eating- Part 1

Fruit

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Script for Module2: General Healthy Eating- Part 1

Milk, yoghurt and cheese or alternatives should be eaten every day – mostly reduced fat o Foods from this group are high in calcium, which is important for our bones and teeth and may protect against heart disease, type 2 diabetes and some cancers. o For those people who don’t drink cow’s milk – there are alternatives – like soy milk o Alternative milk drinks are not a natural source of calcium – so to get the same benefit look for varieties that have calcium added – most do these days o To get enough calcium it is recommended that adults eat at least three serves from this food group each day (Women over 50 need up to 4 serves per day) NOTE: reduced, low or no fat milks are  A serve is one of the following: not suitable for children under two • a glass of milk (250ml) years of age. • two slices of cheese Oat, rice, almond and coconut milk • a tub of yoghurt (3/4 cup) are not a suitable substitute for breast o So you could drink three glasses of milk or a tub of yoghurt and two milk or formula for infants under 12 slices of cheese – it’s up to you. months of age as they do not contain o The fat content of foods in this group can vary quite a lot and full fat sufficient protein to support growth. dairy milk contains saturated fat. o Milk and yoghurt come in full fat, reduced fat, low fat and no fat varieties and there are also plenty of options for cheese. o To keep the fat content down (especially saturated fat) and reduce the amount of kilojoules consumed, the Australian Guide to Healthy Eating recommends most people aged 2 years and over should choose mostly reduced, low or no fat dairy options. o Cheese can also be salty, so limit full-fat cheese to 2-3 times per week. Page | 6

Script for Module2: General Healthy Eating- Part 1

Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

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Script for Module2: General Healthy Eating- Part 1

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans take up a smaller section of the healthy plate • This group is rich in protein and iron, as well as vitamins including niacin and vitamin B12 • Iron is important to make sure enough oxygen is getting to the muscles – without enough iron you may start to feel tired • Protein is important for repairing all the cells in the body. Animal and non-animal sources are included in this group • The iron from animal sources like red meat, chicken and fish is easily absorbed by the body; however we can also get iron from non-animal sources, like eggs, nuts and legumes. Some cereals and breads also have iron added to them. This is especially important for people who don’t eat meat  The iron from non-animal sources is not easily absorbed by the body  To help your body absorb the iron from non-animal sources, these foods should be eaten with a food that contains vitamin C – this vitamin will help your body absorb the iron better (it also helps to absorb iron from animal sources). Good sources of vitamin C include capsicum, broccoli, cauliflower, cabbage, Asian greens, tomatoes and most fruits, especially oranges.  For example – have grilled tomatoes with eggs or fruit on fortified breakfast cereal • Basically it is just another good reason to include fruit and vegetables with as many meals as you can over the day. NOTE: You will notice that legumes/beans appear in two groups, this group as well as the vegetables group. For those people who do not eat meat, legumes/beans can provide some of the same nutrients as meat – i.e. protein and iron. If eating legumes as a substitute for meat the serve size is one cup. Page | 7

Script for Module2: General Healthy Eating- Part 1

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

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Demonstrate what a serve size looks like

Script for Module2: General Healthy Eating- Part 1

The Australian Guide to Healthy Eating shows us that fruit and vegetables make up a large part of healthy eating. We should be aiming for two serves of fruit and five serves of vegetables every day. But what does a serve size look like? NOTE: This demonstration can be done using real fruit and vegetables, cup measures, hands or other familiar objects. Other ideas to measure include: 1 cup =

1 tablespoon =

1 medium potato =

(women’s fist) OR

(thumb tip to first joint)

Fruit (1 serve = one of the following) Medium apple (1 cup) 2 small pieces of fruit 1 cup chopped or canned fruit (in natural juice) and occasionally 1½ tablespoons of dried fruit (e.g. sultanas) Small glass of unsweetened juice (125ml) Vegetables (1 serve = one of the following) 1 cup salad ½ cup cooked vegetables ½ cup legumes/beans ½ medium potato

Group discussion: • Ask participants if they are surprised by the serve size? Did they think it was more or less than that shown? • How many people think they eat five serves of vegetables and two serves of fruit every day? • Does anyone have any suggestions about how to include more fruit and vegetables in their day? Page | 8

Script for Module2: General Healthy Eating- Part 1

What is a serving size of fruit and vegetables? Fruit

= 1 medium piece

= 1 ½ tablespoons dried fruit

= 1 cup canned fruit (in natural juice)

2 small pieces of fruit

Vegetables

= ½ medium potato Page | 9

1 cup

1 cup salad vegetables

=

½ cup

½ cup cooked vegetables

=

½ cup

½ cup cooked legumes

Script for Module2: General Healthy Eating- Part 1

If you don’t currently eat five serves of vegetables and two serves of fruit every day. Try increasing by one serve a day. So if you currently eat two serves of vegetables, try for three serves over the next two weeks and then increase from there. Recap participants’ ideas to include more fruit and vegetables and use the suggestions below to fill in the gaps. • Slice up fruit and serve on breakfast cereal instead of using sugar or honey, for example, bananas, strawberries, canned fruit in natural juice (drained) • Grate up apples or pears and stir through yoghurt as a snack • Mix together reduced fat milk and yoghurt with some in-season fruit to make a smoothie • Stew over-ripe fruit and serve cold with low-fat yoghurt • If you eat muffins or cake, make sure they are fruit or vegetable based • Snack on vegetable sticks with a vegetable based dip (hommus or salsa) • Add grated or diced vegetables to sauces, for example, pasta sauce • Have some meat free days. Replace all or some of the meat in recipes with legumes, for example, chickpea curry instead of chicken curry. • Remember to leave edible skins on fruit and vegetables where possible, because most of the fibre and vitamins are just under the skin!

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Script for Module2: General Healthy Eating- Part 1

Tips to include extra fruit and vegetables in your day

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Script for Module2: General Healthy Eating- Part 1

Healthy plate activity

The Australian Guide to Healthy Eating shows us how much of each food group we should be eating over the day – but what does a meal look like? This picture is a guide to what a main meal should look like on a plate: • Vegetables should make up at least half of the plate at meal times (not including potato). They are low in energy and fat and are also high in fibre • Food from the lean meats, poultry, fish, eggs, tofu, nuts and seeds and legumes group are important sources of protein and iron and should fill about a quarter of the plate • Grain foods and starchy vegetables like potatoes are a great source of energy and fibre. They should make up the other quarter of the plate • A glass of tap water is the best option to drink with meals • Fruit and dairy foods (mostly reduced fat) can be eaten with meals for example as a key ingredient in a recipe, or between meals as a snack like yoghurt and a piece of fruit. Distribute the paper plates and textas to participants For those participants that want to – get them to mark up the paper plates like the picture – to remind them what a healthy balanced meal looks like.

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Script for Module2: General Healthy Eating- Part 1

What does a healthy plate look like? Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

Vegetables and legumes/beans Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties or potato

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Script for Module2: General Healthy Eating- Part 1

What about meals that aren’t served as individual food groups? • The healthy plate model works well for meals that are served in individual parts like a roast dinner with potatoes and vegetables • For combination meals like curries and stews where food groups are mixed, it can be a bit trickier • Look at the ingredients for the whole recipe. Vegetables should make up the largest part of the meal (remember to include onions and tomatoes), and lean meats (or alternatives) and starchy foods like potatoes, rice and pasta should make up smaller amounts. How does the model work for people with different appetites? • Children and adults need different amounts of food. For example, younger children need less food than older children, and people who are more active need more food than those who aren’t • Keep the proportions of food the same (e.g. half vegetables, quarter protein, quarter grain food or potato), just increase or decrease the overall amount of food to suit. What if the recipe doesn’t include all the food groups? • This model is a suggested way of eating for main meals. Some recipes won’t include each food group • Always serve vegetables on the side if they are not included in the main recipe and incorporate extra vegetables where possible like adding grated vegetables to pasta sauce • If vegetables or other food groups are not included in a main meal then try to include them elsewhere in your day.

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Script for Module2: General Healthy Eating- Part 1

How can you apply the healthy plate model? Vegetables and legumes/beans

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties or potato

Vegetables and legumes/beans

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties or potato

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Script for Module2: General Healthy Eating- Part 1

We have spoken about healthy food – but what is the healthiest drink? Water is the best drink to quench thirst • Our bodies are made up of approximately 60% water • Water helps us to digest our food and remove waste from the body • Our bodies lose water every day through sweat, going to the toilet and breathing and we need to replace the water we lose to allow our body to continue functioning. How much water should you drink? • The amount of water you should drink varies for each person depending on their level of activity and their health • A good indicator of how much water to drink is thirst • Remember to drink extra water during warmer weather and during physical activity. What type of water should we drink? Tap water • The water supply in Australia is monitored closely and is safe to drink from the tap • A naturally occurring chemical called fluoride has been added to the drinking supply in very small amounts because studies have shown that it helps to protect tooth enamel (or top layer of teeth) • Tap water is cheaper than other types of drinks like soft drink, fruit drinks and even bottled water • Water is kilojoule (or energy) free which means that it won’t contribute to weight gain.

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Script for Module2: General Healthy Eating- Part 1

Drink tap water

   

Good for your teeth Safe to drink

Good for your waist

Good for your pocket

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Script for Module2: General Healthy Eating- Part 1

What about other types of water? Filtered tap water • Some people prefer the taste of filtered water to plain tap water • Filters remove some minerals from tap water which can improve the taste • Most do not filter out fluoride, but it is worth checking with the company who installed your filter – it is preferable to drink water with added fluoride to protect teeth Tap water – regardless of whether it is filtered or not, tap water should be boiled and cooled before giving it to babies under 6 months of age. It does not have to be boiled for any length of time – a kettle that switches off automatically is fine to use. Bottled water • Does not currently contain fluoride • Can work out to be quite expensive Rainwater • Most new houses have rainwater tanks • Rainwater from well-maintained tanks should be clear and odourless. There shouldn’t be any chemicals in rain water however it may contain air-borne pollutants from industrial areas • Rainwater should be boiled and cooled prior to drinking, especially for children under 5 years of age and those with low immunity for example the elderly • Rainwater does NOT contain fluoride. So if you regularly drink and cook with rainwater, you may want to speak to your dentist about an alternative source of fluoride to keep your teeth healthy and strong.

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Script for Module2: General Healthy Eating- Part 1

Types of water

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Script for Module2: General Healthy Eating- Part 1

You may have noticed there are two more food groups at the bottom of the poster. Small amounts of unsaturated fats and oil spreads should be eaten each day (about 1 -2 tablespoons for adults). This allowance includes polyunsaturated or monounsaturated margarines, oils from nuts or seeds (olive, canola, peanut, soy, macadamia, rice bran, grapeseed, safflower, sunflower, sesame) and nut pastes. Blended oils are not a good choice as they may contain palm oil which is high in saturated fat. Other foods like icecream, chips, pies and pastries are not needed for good health, but they are enjoyable. These are not everyday foods – so save them as a treat every now and then. We are almost at the end of our session, so let’s just recap what we have discussed today: • • • • •

Healthy eating is about variety and eating a range of foods from each of the five food groups every day Aim for two serves of fruit and five serves of vegetables each day – and make your plate colourful! Use every day items to estimate serving sizes for example, our fist Refer to the healthy plate you drew up to remember what a healthy meal looks like Choose tap water as your main drink.

Before we finish today we have an activity to do together. Don’t worry if you get stuck because we will go through the answers together at the end.

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Script for Module2: General Healthy Eating- Part 1

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Script for Module2: General Healthy Eating- Part 1

Distribute the ‘Match the food with the food group’ and ‘How much of each food group should make up a healthy plate?’ activity sheet to participants Explain the three activities to participants:  Activity 1- ‘Match the food with the food group’: There are nine different pictures of foods. Using the Australian Guide to Healthy Eating picture, match each food to the correct food group.  Activity 2 - ‘How much of each food group makes up a healthy plate?’ There are pictures of four different food groups and a blank healthy plate model. Choose the food group that matches each portion on the plate. For example, which food group should make up half of the plate?  Activity 3 - ‘Which is the best drink to quench thirst?’ There are four pictures of different drinks. Circle the best drink for our body Give participants about 5 minutes to complete the activities and discuss the answers as a group

Group discussion and evaluation

• What will you take away from today’s session? • Do you feel more confident that you can increase the amount of fruit and vegetables you eat in a day? • What changes, if any, do you plan to make as a result of today’s session?

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Script for Module2: General Healthy Eating- Part 1

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Script for Module2: General Healthy Eating- Part 1

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