Food and Nutrition
This specification for the WJEC GCSE in Food Preparation and Nutrition equips learners with the knowledge, understanding and skills required to cook and apply principles of food science, nutrition and healthy eating.
The course encourages learners to cook, enables them to make informed decisions about food and nutrition, and allows them to acquire knowledge to feed themselves and others affordably and nutritiously.

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Aims and Objectives
Effective Cooking Skills
Demonstrate safe and effective cooking skills by planning, preparing and cooking using various techniques and equipment.
Nutritional Knowledge
Develop knowledge and understanding of the functional properties and chemical processes as well as the nutritional content of food and drinks.
Diet and Health
Understand the relationship between diet, nutrition and health, including the physiological and psychological effects of poor diet and health.
Economic and Environmental Awareness
Understand the economic, environmental, ethical, and socio-cultural influences on food availability, production processes, and diet and health choices.
Prior Learning and Progression

1

Key Stage 3
The specification builds on subject content typically taught at Key Stage 3, providing a suitable foundation for further study.

2

GCSE Food and Nutrition
This course provides a coherent, satisfying, and worthwhile course of study for learners who do not progress to further study in this subject.

3

Level 3 Study
The specification provides a suitable foundation for the study of Food and Nutrition at Level 3, for example, the Level 3 Certificate in Food Science and Nutrition.

4

Career Pathways
This specification will help learners make informed decisions about a wide range of career pathways.
Equality and Fair Access
Inclusive Design
The specification is designed to avoid, where possible, features that could make it difficult for a learner to achieve because they have a particular protected characteristic.
Protected Characteristics
The protected characteristics under the Equality Act 2010 are age, disability, gender reassignment, pregnancy and maternity, race, religion or belief, sex and sexual orientation.
Reasonable Adjustments
Reasonable adjustments are made for certain learners to enable them to access the assessments, such as allowing access to a Sign Language Interpreter using British Sign Language.
Assessment Overview

1

Component 1: Principles of Food Preparation and Nutrition
Written examination: 1 hour 45 minutes
50% of qualification
This component will consist of two sections both containing compulsory questions and will assess the six areas of content as listed in the specified GCSE content.
Section A: Questions based on stimulus material.
Section B: Structured, short and extended response questions to assess content related to food preparation and nutrition.

2

Component 2: Food Preparation and Nutrition in Action
Non-examination assessment: internally assessed, externally moderated
Assessment 1: 8 hours
Assessment 2: 12 hours
50% of qualification
Assessment 1: The Food Investigation Assessment
A scientific food investigation which will assess the learner's
knowledge, skills and understanding in relation to scientific
principles underlying the preparation and cooking of food.
Assessment 2: The Food Preparation Assessment
Prepare, cook and present a menu which assesses the learner’s knowledge, skills and understanding in relation to the planning, preparation, cooking and presentation of food.
These assessments will be based on a choice of tasks released by WJEC annually.
Subject Content: Food Commodities
Bread and Cereals
Study of bread, cereals, flour, oats, rice, potatoes, and pasta as staple food commodities.
Fruits and Vegetables
Exploration of fresh, frozen, dried, canned, and juiced fruits and vegetables.
Dairy Products
Understanding milk, cheese, and yoghurt as essential food commodities.
Proteins
Study of meat, fish, poultry, eggs, and alternative protein sources like soya and nuts.
Applying core skills
Literacy
Opportunities to develop literacy skills through written and verbal communication in food and nutrition contexts.
Numeracy
Application of mathematical skills in food preparation, nutrition calculations, and recipe scaling.
Digital Literacy
Use of digital tools for research, presentation, and data analysis related to food and nutrition topics.
Critical Thinking
Analysing food choices, nutritional information, and solving problems in food preparation and planning.
Course Overview
Qualification Details
Accreditation
Accredited by Ofqual
Course Aims and Objectives

1

Knowledge and Skills
Equip learners with knowledge, understanding and skills required to cook and apply principles of food science, nutrition and healthy eating

2

Practical Cooking
Encourage learners to cook and enable them to make informed decisions about food and nutrition

3

Life Skills
Allow learners to acquire knowledge to feed themselves and others affordably and nutritiously, now and later in life

4

Flexible Delivery
Designed to enable centres to concentrate on innovative delivery while balancing practical and theoretical knowledge
Learning Outcomes

1

Cooking Skills
Demonstrate effective and safe cooking skills by planning, preparing and cooking various food commodities using different techniques and equipment

2

Develop knowledge of functional properties and chemical characteristics of food and nutritional content of food and drinks

3

Nutrition and Health
Understand relationship between diet, nutrition and health, including physiological and psychological effects of poor diet and health

4

Food Production
Understand economic, environmental, ethical and socio-cultural influences on food availability, production, diet and health choices
Course Content

1

Component 1
Principles of Food Preparation and Nutrition

2

Component 2
Food Preparation and Nutrition in Action

3

Assessment
Assessment objectives and weightings, arrangements for non-examination assessment

4

Technical Information
Making entries, grading, awarding and reporting
Component 1: Principles of Food Preparation and Nutrition
Assessment Type
Written examination: 1 hour 45 minutes
Weighting
50% of qualification
Content
Two sections assessing six areas of content as listed in the specified GCSE content
Structure
Section A: questions based on stimulus material. Section B: structured, short and extended response questions
Component 2:
Assessment Type
Non-examination assessment: internally assessed, externally moderated
Weighting
50% of qualification
Assessment 1
The Food Investigation Assessment (8 hours)
Assessment 2
The Food Preparation Assessment (12 hours)
The Food Investigation Assessment

1

Purpose
A scientific food investigation which will assess the learner's knowledge, skills and understanding in relation to scientific principles underlying the preparation and cooking of food

2

Task Selection
Based on a choice of tasks released by WJEC annually

3

Duration
8 hours
The Food Preparation Assessment

1

Purpose
Prepare, cook and present a menu which assesses the learner's knowledge, skills and understanding in relation to the planning, preparation, cooking and presentation of food

2

Task Selection
Based on a choice of tasks released by WJEC annually

3

Duration
12 hours

4

Requirements
Prepare, cook and present a menu of three dishes within a single session
Assessment Objectives

1

AO1
Demonstrate knowledge and understanding of nutrition, food, cooking and preparation

2

AO2
Apply knowledge and understanding of nutrition, food, cooking and preparation

3

AO3
Plan, prepare, cook and present dishes, combining appropriate techniques

4

AO4
Analyse and evaluate different aspects of nutrition, food, cooking and preparation, including food made by themselves and others
Assessment Weightings
Principles of Nutrition
Diet and Good Health
1
Energy Requirements
Understanding recommended daily intake and percentage energy values of nutrients for different life stages and specific dietary needs.
2
Balanced Diets
Planning balanced diets for various life stages, dietary needs, and lifestyle choices, including vegetarian and religious diets.
3
Nutritional Calculations
Calculating energy and nutritional values of recipes, meals, and diets, and making informed modifications.
The Science of Food
Cooking Effects
Understanding how cooking affects the sensory and nutritional properties of food, including heat transfer methods and their impact on food.
Food Properties
Exploring the working characteristics, functional and chemical properties of ingredients to achieve particular results in cooking.
Food Safety
Learning about food spoilage, contamination, and the principles of food safety in buying, storing, preparing, and cooking food.
Where Food Comes From
Food Provenance
Understanding where and how foods are grown, reared, or caught, and the impact of food miles on the carbon footprint.
Culinary Traditions
Studying the development of culinary traditions in British and international cuisine, including regional foods in Wales.
Food Manufacturing
Learning about primary and secondary stages of food processing and production, and the effects of food modification on health.
Sustainability
Exploring the impact of food waste on the environment, local and global markets, and food security issues.
Cooking and Food Preparation

1

Factors Affecting Food Choice
Understanding sensory perception, cultural, ethical, and medical factors influencing food choices.

2

Preparation Techniques
Developing skills in food preparation, including knife skills, cooking methods, and food presentation.

3

Recipe Development
Learning to adapt and develop recipes to meet specific nutritional needs or lifestyle choices.

4

Food Poverty Awareness
Gaining awareness of food poverty issues in Wales and current Food and Nutrition strategies.
Non-Examination Assessment Arrangements
1
Task Release
Assessment tasks issued via WJEC secure website during the summer term.
2
Time Allocation
10 hours recommended for Assessment 1, 15 hours for Assessment 2 including a 3-hour practical session.
3
Evidence Submission
Specific guidelines for report length and format provided for each assessment.
4
Authentication
Strict monitoring and authentication procedures to ensure work is the candidate's own.
Marking and Moderation
Internal Marking
Assessments marked internally using provided mark schemes.
External Moderation
Marked work moderated externally via postal moderation.
Standardisation
Internal standardisation required where multiple teachers are involved.
Feedback
Detailed feedback provided to centres through electronic reports.
Technical Information
Entry Codes
Specific entry codes provided for English-medium and Welsh-medium assessments, including options for written and on-screen assessments.
Resit Rules
Candidates must resit all examination units in the same series. NEA marks can be carried forward or resat, with the most recent mark counting towards the overall grade.
Grading
GCSE qualifications reported on an eight-point scale from A*-G, with U (unclassified) for results below the minimum standard.
Cultural Influences on Food
Diverse Culinary Traditions
Food is deeply rooted in cultural identity, with each region and community having its own unique culinary heritage. These traditions are shaped by geography, history, and the available ingredients.
Fusion and Innovation
As people migrate and cultures intermix, new and innovative food experiences emerge. Chefs and home cooks blend ingredients and techniques to create exciting fusion dishes.
Preserving Heritage
Many communities work to preserve traditional recipes, cooking methods, and food-related rituals to honour their cultural legacy. This helps to maintain a sense of identity and belonging.
Social Significance
Sharing meals and preparing food together are often central to social gatherings and celebrations in various cultures. Food can be a powerful way to connect people and foster a sense of community.
Food Commodities
Starch-based Foods
Bread, cereals, flour, oats, rice, and potatoes are rich in carbohydrates, fibre, and B vitamins.
Students will learn: Bread making, pasta making, and rice cooking methods to understand the role of starch in the diet.
Fruits and Vegetables
Fresh, frozen, dried, canned, and juiced fruits and vegetables provide vitamins, minerals, antioxidants, and fibre.
Practical skills include: Safe cutting/knife techniques, blanching, and fruit preservation to explore the '5 a day' concept.
Dairy
Milk, cheese, and yoghurt are excellent sources of calcium, protein, and vitamin D.
Students will learn: cheese making, yoghurt culturing, and milk-based sauce preparation, as well as understand lactose intolerance and plant-based alternatives.
Protein Sources
Meat, fish, poultry, eggs, soya, tofu, beans, nuts, and seeds offer complete and incomplete proteins with essential amino acids.
Practical skills: focus on meat and fish preparation, tofu pressing, and nut/seed toasting to explore protein complementation and ethical considerations.
Learning Schema: Food preparation and nutrition
1. Food Commodities
2. Principles of Nutrition
3. Diet and Good Health
4. The Science of Food
5. Food Provenance and Manufacturing
6. Cooking and Food Preparation
Assessment Structure
  • Non-examination Assessment (60%)
  • Food Investigation (20%)
  • Food Preparation (40%)
  • Written Examination (40%)
  • Covers theoretical knowledge with multiple-choice, short-answer, and extended-response questions
Raw Materials to Edible Products
This presentation explores the principles of food production, including primary and secondary stages of processing and how these affect the sensory and nutritional properties of ingredients. We'll examine the journey from raw materials to edible products, covering key concepts in food processing and production.
Understanding Food Processing Principles

1

Raw Materials
You must be able to know and understand the principles of food production: primary and secondary stages of processing and production and how processing affects the sensory and nutritional properties of ingredients.

2

Primary Processing
You must be able to explain primary processing related to the rearing, fishing, growing, harvesting and cleaning of the raw food material.

3

Secondary Processing
You must be able to explain secondary processing relating to how the raw primary ingredients are processed to produce a food product and demonstrate understanding.
Complex Processing: Heating and Drying
Heating and Drying Process
It can also be a complex of vitamins through a heating and drying process e.g. the effect of heating and drying on the sensory characteristics of milk.
Sensory Changes
The heating and drying process can significantly alter the taste, texture, and appearance of milk products.
Nutritional Impact
This process can affect the nutritional content of milk, potentially altering vitamin levels and other nutrients.
Primary and Secondary Foods
Primary Foods
Primary foods are raw foods, which have received little or no processing. Examples include fresh fruit and vegetables or pasteurised milk (primary processing).
Secondary Foods
Secondary foods have received more complex processing which makes them into composites or products. Examples include prepared pasta sauce, a sliced loaf or canned soup (secondary processing).
Components and Composites

1

Components
Components are individual ingredients, which make up a product.

2

Composites
Composites are foods which have been made out of several components (e.g. filo pastry) and are then further processed to make up the final product.

3

Importance in Food Production
Understanding components and composites is crucial for comprehending the complexity of food processing and product development.
Primary Processing Explained
Definition
Primary processing is when raw food is changed or converted into foods that can be eaten immediately or into ingredients that can be used to make other food products.
Examples
Examples include washing vegetables, squeezing fruit to make fruit juice, heat treatments for pasteurisation so that milk is pasteurised, and wheat milled into flour.
Importance
Primary processing is essential for food safety and creating versatile ingredients for further food production.
Secondary Processing Explained

1

Definition
Secondary processing is converting primary processed foods into other food products.

2

Examples
Examples include converting flour into biscuits/pastry/cakes or milk made into cheese/cream.

3

Value Addition
Secondary processing adds value to primary products, creating a wider variety of food options for consumers.
Milk Processing: From Farm to Table
1
Rearing
Milk - cows are reared by farmers
2
Milking
They are milked twice a day
3
Primary Processing
Raw milk is heat treated e.g. pasteurised (primary) to make it safe to drink and filled into bottles or cartons
4
Secondary Processing
Milk can be secondary processed to make cheese or butter for example.
Wheat Processing: From Field to Flour

1

Cultivation
Wheat is grown and harvested by farmers

2

Extraction
Grains are extracted from wheat

3

Primary Processing
Wheat is milled into flour (primary)

4

Secondary Processing
Flour can be secondary processed to make bread and pasta.
Fruit Juice Production
1
Cultivation
Farmers grow fruit such as apples and oranges (primary)
2
Harvesting and Cleaning
Fruit is harvested and washed
3
Juice Extraction
Fruit is squeezed to get juice
4
Packaging
Juice is sold in cartons
Reasons for Food Processing
Safety
Food is processed to make it safe to eat
New Products
To create new products and vary the diet
Shelf Life
To increase shelf life and enable us to have food all year round
Types of Food Processing
Simple Processing
Food processing can be a very simple process such as preparing, freezing or dehydrating food to preserve nutrients.
Complex Processing
It can also be very complex, such as the method of pasteurising to make food safe to eat or in making a ready meal.
Food Safety and Quality Control

1

Importance
Throughout the process, health and safety and quality control must be maintained to prevent food spoilage, cross-contamination and avoid food wastage.

2

Manufacturer Responsibility
Food manufacturers will have procedures in place and systems and controls to ensure high standards of food hygiene and safety.

3

HACCP System
HACCP (hazard, analysis, critical, control point) is a system set up to make sure that only quality products are made. It is used for identifying possible hazards involved in food production and preventative measures are taken to ensure consumer safety.
Nutritional Loss in Food Processing
General Impact
Nutritional loss in processing food can occur and nearly every food preparation process reduces the amount of nutrients in food.
Most Affected Nutrients
Processing methods that expose foods to high levels of heat, light, and/or oxygen cause the greatest nutrient loss in vulnerable nutrients e.g. the micronutrients, water soluble vitamins and minerals.
Mitigation Strategies
Food manufacturers often employ strategies to minimize nutrient loss during processing.
Food Fortification

1

Purpose
Fortification is carried out by a manufacturer to replace nutrients lost during processing.

2

Types
Some foods are fortified by law, some foods are fortified voluntarily by manufacturers.

3

Regulation
Fortification is strictly controlled by law.
Mandatory Flour Fortification in the UK
Flour Fortification Regulations

1

Legal Requirement
In the UK, all flour (except wholemeal and malted brown) must have vitamins and minerals added to it by law.

2

Mandatory Nutrients
Four nutrients must be added: Calcium, Iron, B vitamins, and Nicotinic acid.

3

Exceptions
Wholemeal and malted brown flour are exempt from mandatory fortification.
Impact of Food Processing on Sensory Characteristics
Texture Changes
Processing can alter the texture of foods, making them softer, crunchier, or smoother.
Flavour Modifications
Heat treatments and other processes can enhance or alter the flavour profile of foods.
Appearance Alterations
Processing can change the colour and overall appearance of food products.
Food Processing and Shelf Life
Preservation Techniques
Various processing methods like canning, freezing, and dehydration extend the shelf life of foods.
Year-Round Availability
Processing enables us to have food all year round, regardless of seasonal availability.
Reduced Food Waste
Extended shelf life contributes to reducing food waste by allowing longer storage periods.
The Future of Food Processing

1

Technological Advancements
New technologies are continually being developed to improve food processing methods.

2

Nutritional Focus
Future processing techniques aim to better preserve nutrients and enhance the nutritional value of foods.

3

Sustainability
Sustainable processing methods are being explored to reduce environmental impact and improve resource efficiency.
Cultural Dietary Practices
Vegetarian and Vegan Diets
Vegetarians and vegans avoid meat, poultry, and seafood, with vegans also excluding all animal-derived products. They must carefully plan meals to obtain sufficient iron, protein, and vitamin B12.
Kosher Dietary Practices
Judaism requires kosher food preparation, prohibiting pork, shellfish, and the mixing of meat and dairy.
Hindu Dietary Restrictions
Hinduism reveres cows, and many Hindus are vegetarian, avoiding meat, eggs, and sometimes garlic and onions.
Halal Dietary Practices
Islam requires halal slaughter and prohibits pork and alcohol consumption.

1

Understanding Dietary Needs
Discover the reasons why some people follow special diets and learn about their unique nutritional requirements. Explore key dietary terms like vegetarian, vegan, and kosher.

2

Ethical and Religious Diets
Many choose vegetarian or vegan diets for ethical reasons, believing it's wrong to slaughter animals. Others follow religious dietary rules like Kosher or Halal. Understand the motivations behind these dietary choices.

3

Health Benefits of Plant-Based Eating
Vegetarian and vegan diets are often low in saturated fat and high in fiber, vitamins, and minerals. Explore the potential health advantages of plant-based eating.
Vertical Farming and Emerging Food Technologies
Vertical farming utilises controlled indoor environments and advanced technologies to grow crops vertically, maximising production in limited space. This innovative approach reduces land and water usage while enabling year-round, pesticide-free food production.
Alongside vertical farming, other emerging food technologies like precision fermentation, cellular agriculture, and indoor mushroom cultivation are transforming how we produce and access nutritious, sustainable foods.
Planning a Balanced Diet
Understanding the principles of a balanced diet is crucial for GCSE Food and Nutrition. This presentation will explore current dietary guidelines, recommendations for a healthy diet, and factors affecting food choices. We'll examine key concepts like the Eatwell Guide, hydration, under-nutrition, and over-nutrition to help you make informed decisions about your diet and lifestyle.
The Eatwell Guide: Foundation of a Balanced Diet
Starchy Carbohydrates
Potatoes, bread, rice, pasta and other starchy carbohydrates form the base of a healthy diet.
Fruits and Vegetables
A variety of fruits and vegetables provide essential vitamins, minerals, and fiber.
Protein Sources
Beans, pulses, fish, and other protein foods are crucial for body repair and growth.
The Eatwell Guide shows how much of what we eat overall should come from each food group every day to achieve a healthy, balanced diet. It also includes a small section for oils and spreads, reflecting the small proportion that should be eaten daily. The diet should be based on starchy food alongside fruit and vegetables, making up two-thirds of our food intake.
Importance of Hydration and Portion Control

1

Daily Water Intake
The Eatwell Guide recommends 6-8 glasses of water per day, which can include tea, coffee, and milk.

2

Fruit Juice Limit
Fruit juice intake should be limited to 150 ml a day due to its high sugar content.

3

Balanced Proportions
The remaining one-third of the diet should be made up of milk and alternatives, with a small portion of oils and spreads.
Nutritional Labels and Energy Requirements
The Eatwell Guide presents a nutritional label including the average energy requirements for men and women. Foods high in fat, salt and sugars are placed on the outside of the guide. These foods are not needed in the diet and so, if included, should only be eaten infrequently and in small amounts.
Eight Tips for Healthy Eating
1
Base meals on starchy foods
Choose whole grain options for added fiber and nutrients.
2
Eat lots of fruit and veg
Aim for a variety of colors to get a range of vitamins and minerals.
3
Eat more fish
Include oily fish for omega-3 fatty acids.
4
Cut down on saturated fat and sugar
Choose lean meats and low-fat dairy products.
5
Eat less salt
Check food labels and choose low-sodium options.
6
Get active and maintain a healthy weight
Regular exercise complements a balanced diet.
7
Drink plenty of water
Stay hydrated throughout the day.
8
Don't skip breakfast
Start your day with a nutritious meal.
Factors Influencing Food Choices
Energy and Nutrient Needs
Individual requirements vary based on age, gender, and activity level.
Health Concerns
Specific dietary needs due to medical conditions or allergies.
Cultural and Religious Practices
Dietary restrictions or preferences based on beliefs and traditions.
Cost and Availability
Budget constraints and access to food sources impact choices.
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Additional Factors Affecting Food Choices
Food Preferences
Personal tastes and likes influence dietary decisions.
Social Considerations
Peer influence and social norms affect eating habits.
Environmental Considerations
Sustainability and eco-friendly choices impact food selection.
Advertising and Information
Marketing and point of sale information influence consumer choices.
Benefits of Eating Five Fruits and Vegetables a Day
Nutrient-Rich
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.
Disease Prevention
A diet high in fibre can also reduce your risk of bowel cancer. They can help to reduce your risk of heart disease, stroke and some types of cancer.
Weight Management
Fruit and vegetables are also usually low in fat and calories (provided you don't fry them or roast them in lots of oil). That's why eating them can help you maintain a healthy weight and keep your heart healthy.
Variety and Taste
Fruit and vegetables taste delicious and there's so much variety to choose from. They contribute to a healthy, balanced diet and offer a wide range of flavors and textures.
What Shapes Our Eating Habits?
Availability
Not everyone has the same access to different foods - some may live far from shops.
Cost
Money matters - home-cooked meals are often cheaper than eating out.
Culture
Customs and traditions influence our meal patterns and food preferences.
Beliefs
Religious restrictions shape what some people can and can't eat.
Ethics
Concerns like organic, free-range, and fair trade impact food choices.
Health
Medical issues like allergies and intolerances dictate dietary needs.
Marketing
Advertising and packaging influence what we buy, especially for kids.
Labels
Nutrition facts and other info on packaging help us make informed decisions.
GCSE Food and Nutrition: The Effect of Cooking on Food
Understanding how cooking affects food is a crucial part of GCSE Food and Nutrition. This presentation will explore the reasons for cooking food, methods of heat transfer, key cooking processes, and how to maintain nutritional value during food preparation. We'll examine different cooking methods and their effects on various food components.
Why We Cook Food

1

Safety
To kill pathogenic bacteria and make food safe to eat

2

Flavour Enhancement
To improve the flavour of food

3

Digestibility
To make food edible and aid digestion

4

Appearance
To make food aesthetically appealing
More Reasons for Cooking Food

1

Preservation
To preserve food and improve its shelf life

2

Property Changes
To change the properties of food, e.g. egg coagulates to make a fried egg

3

Texture and Colour
To add texture and colour to food, e.g. caramelising

4

Variety
To give a variety of food in the diet and have hot food in cold weather
Heat Transfer Methods
Radiation
Heat transfer through infrared waves passing directly into the food.
Conduction
Heat transfer through a solid object, like a pan, into the food. Conduction is the flow of heat energy from a region of high temperature to a region of low temperature without overall movement of the material itself.
Metals are good conductors of heat energy. Non-metals and gases are usually poor conductors. Poor conductors of heat are called insulators.
Convection
Heat transfer through air or liquid to cook the food, like boiling rice.
Key Cooking Processes
Maintaining Nutritional Value

1

Understand Vitamin Stability
Vitamins and minerals are unstable. Water-soluble vitamins (B and C) are dissolved in water and can be easily destroyed during food storage and preparation.

2

Minimise Water Usage
Cook vegetables in the minimum amount of water to prevent vitamin loss.

3

Reduce Cooking Time
Cook vegetables for the minimum amount of time to preserve nutrients.

4

Consider Alternative Methods
Consider steaming vegetables or stir frying where water is not used as a heat medium.

5

Utilise Cooking Water
Use vegetable water to make gravy and sauces, retaining any dissolved nutrients.
Moist Cooking Methods
1
Boiling, Simmering, Poaching
Fast methods of cooking.
2
Steaming
Perfect for maximum nutritional value of vegetables, can steam traditional puddings e.g. Christmas.
3
Braising/Stewing/Sous Vide
Slow method of cooking, good for tough cuts of meat to make them tender.
Dry Heat Cooking Methods
Roasting
Cooking in the oven in hot fat, e.g. beef joint.
Smoking
A dry heat method for preserving and flavoring food.
BBQ
Outdoor cooking method using direct heat.
Grilling
Suitable for foods like bacon.
Cooking with Oils and Fats
Deep Frying
Used for foods like battered fish and scotch eggs.
Dry Frying
Cooking in very little fat.
Stir Frying
Quick cooking method using very little oil.
Shallow Frying
Frying in a small amount of fat.
Cooking and Food Safety
  • Maintain Proper Food Handling: Wash hands frequently, separate raw and cooked foods, use clean utensils, and cook foods to the proper internal temperature.
  • Prevent Cross-Contamination: Avoid spreading harmful bacteria by keeping raw and cooked foods separate, and sanitising surfaces and equipment.
  • Store Foods Safely: Keep perishable foods refrigerated, follow best-before dates, and reheat leftovers to steaming hot.
  • Understand Food Poisoning Risks: Be aware of common causes like undercooked meats, unpasteurised dairy, and unwashed produce.
  • Foster a Food Safety Culture: Educate yourself and others on safe food handling practices to prevent foodbourne illnesses.
The Eatwell Guide: Your Path to a Balanced Diet
The Eatwell Guide is a visual tool designed to help you achieve a healthy, balanced diet. It illustrates the proportions of different food groups you should consume over a day or week to maintain optimal health. Developed by Public Health England in collaboration with Welsh, Scottish and Northern Irish authorities, this guide is applicable to most adults and children over the age of 2. By following the Eatwell Guide, you can ensure you're getting the right balance of nutrients to support your wellbeing and reduce the risk of diet-related illnesses. Let's explore how this guide can help you make informed food choices and improve your overall health.
Understanding the Eatwell Guide
Fruit and Vegetables
Aim for at least 5 portions a day, comprising a variety of colours. These provide essential vitamins, minerals, and fibre.
Starchy Carbohydrates
Make these the base of your meals. Choose wholegrain varieties for added fibre and nutrients.
Proteins
Include beans, pulses, fish, eggs, meat, and other proteins. Aim for two portions of fish weekly, including one oily fish.
The Power of Fruit and Vegetables

1

Nutrient Powerhouses
Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health and reduce the risk of chronic diseases.

2

Fibre-Rich
They provide dietary fibre, which aids digestion, promotes gut health, and helps maintain a healthy weight.

3

Low in Calories
Most fruits and vegetables are naturally low in calories, making them excellent choices for weight management.

4

Variety is Key
Aim to eat a rainbow of colours to ensure you're getting a wide range of nutrients and phytochemicals.
Starchy Carbohydrates: The Foundation of Your Diet

1

Choose Wholegrain
Opt for wholegrain varieties of bread, pasta, and rice. These contain more fibre, vitamins, and minerals than refined grains.

2

Portion Control
Starchy foods should make up about a third of your diet. Be mindful of portion sizes to maintain a healthy balance.

3

Cooking Methods
Prepare potatoes and other starchy foods with minimal added fats. Try boiling, steaming, or baking instead of frying.

4

Energy Release
Wholegrain carbohydrates provide sustained energy release, helping you feel fuller for longer and stabilising blood sugar levels.
Protein: Building Blocks for Your Body
Diverse Sources
Include a variety of protein sources in your diet, such as beans, pulses, fish, eggs, and lean meats. This ensures you get a range of essential amino acids and other nutrients.
Fish for brain power
Aim to eat two portions of fish per week, including one portion of oily fish like salmon or mackerel. These are rich in omega-3 fatty acids, which are beneficial for heart health.
Plant-Based Options
Incorporate plant-based proteins like lentils, chickpeas, and tofu. These are not only protein-rich but also provide fibre and are generally lower in saturated fat.
Moderation in Red Meat
If you eat more than 90g of red or processed meat daily, try to reduce this to 70g or less. These meats, while nutritious, should be consumed in moderation due to their association with certain health risks.
Dairy and Alternatives: Calcium for Strong Bones
Milk and Yoghurt
Choose lower-fat options like semi-skimmed or skimmed milk and low-fat yoghurts. These provide calcium and protein with fewer calories.
Cheese in Moderation
While cheese is calcium-rich, it can be high in saturated fat. Enjoy in moderation and opt for lower-fat varieties when possible.
Non-Dairy Alternatives
If choosing plant-based alternatives, ensure they are fortified with calcium and other nutrients to match the nutritional profile of dairy.
Oils and Spreads: Choose Wisely
Unsaturated Fats
Opt for oils and spreads rich in unsaturated fats, such as olive, rapeseed, or sunflower oil. These can help lower cholesterol when used in place of saturated fats.
Use Sparingly
While some fats are essential for health, all fats are high in calories. Use oils and spreads sparingly to maintain a healthy weight.
Omega-3 Sources
Include sources of omega-3 fatty acids, such as oily fish, walnuts, and flaxseeds, which offer additional health benefits for heart and brain function.
Healthy Alternatives
Consider using mashed avocado or nut butters as spreads. These provide healthy fats along with other nutrients and can be a tasty alternative to traditional spreads.
Hydration: The Forgotten Nutrient
1
Aim for 6-8 Glasses
Strive to drink 6-8 glasses of fluid daily. Water is the best choice, but low-fat milk and sugar-free drinks, including tea and coffee, also count towards your daily intake.
2
Limit Sugary Drinks
Reduce consumption of sugary soft drinks and fruit juices. These can be high in calories and contribute to tooth decay. If having fruit juice, limit to 150ml per day.
3
Alcohol in Moderation
If you drink alcohol, do so in moderation. Stick to no more than 14 units per week for both men and women, spread over several days. Remember, alcohol is high in calories.
4
Hydration Benefits
Proper hydration supports bodily functions, aids digestion, regulates body temperature, and can help maintain healthy skin. It's essential for overall health and wellbeing.
Making Healthier Choices: Reading Food Labels