Being overweight increases our chances of developing health conditions: Heart disease Type 2 Diabetes Joint problems Some cancers Types of fat: Saturated – Less healthy because they raise our cholesterol levels and increase our risk of heart disease Monounsaturated – Better for us as they help reduce cholesterol levels Polyunsaturated – Better for us as they do not raise cholesterol levels Omega 3 Fats – Essential fatty acids which we need to eat to prevent the blood from clotting, help regulate the heart rhythm Trans Fats – Hydrogenated vegetable oils have been processed to make them hard, found in processed foods, they raise our cholesterol levels We should limit or avoid Saturated fat which are hard fats from animal sources such as: Butter Hard Cheese Visible fat on meats Processed meat Biscuits Cakes Cream Pastries Deep fried food Take away food Ice cream We should include unsaturated fats in our diet. These are usually liquid fats and include: Olive oil Rapeseed oil Sunflower oil Nuts and seeds Some margarines Oily fish – herring, mackerel, sardines, salmon, trout, fresh tuna
Activity Preparation Resources Taste and Try Check risk assessments for food allergies/preferences Make up tasters into disposable cups Label foods and drinks, for example crisps A and crisps B and make sure you know which is which (high and low in fat) Store in a fridge until required Print off taste and try activity sheets. Prepare flip chart for exercise Taste and try worksheet (192 Taste and try activity sheets Tablecloth Disposable cups Disposable spoons Labels Jug Tray Flip chart Taste and try activity sheets Low fat crisps Full fat crisps Semi skimmed milk Full fat milk Butter Margarine Crackers Full fat cheddar cheese Low-fat cottage cheese Physical activity Check the risk assessment sheets to make sure that groups can do the exercise that is suggested Plan a walk to do with the group. ‘You can do it’ from . Find out if your local authority has activities or facilities that you can access -
Session 2: Fat and shopping Supermarket visit The purpose of this exercise is to: know where to buy low fat foods buy low-fat foods for the tasting session be able to choose ingredients for low fat fruity bacon and or fish and chips. At the visit with the group: 1. Find foods that exist in two forms - low fat or high in fat. For example: full fat milk (blue label) and low fat milk (green or red label) Ask the group which food they should choose and why Answer: Low fat foods because they are better for your heart and do not make you fat. Repeat the activity with other products. For example: Butter and low fat margarine Full fat cheese and cottage cheese Chocolate pudding and yogurt You can choose other items that are low fat to look at and / or buy too. Visit the butcher or meat section and see meat with fat and without fat. Explain to the group that if they want they can ask the butcher to cut the fat from the meat they want to buy. This is called lean meat For example: Chicken with the skin removed Bacon with the fat cut off Lean mince
Session 3: Fat and cooking Learning outcomes: At the end of the session the group should: be aware of basic food safety guidelines have increased their practical cooking skills have experienced the process of raw foods to cooked foods be able to follow a task sequence have experienced tasting the foods they cooked. Activities and resources Activity Preparation Resources Poached egg versus fried egg Know how to poach and fry an egg Eggs Cooking and serving utensils Preparation for cooking Buy aprons and hats (if using), disposable ones are available Print off or photocopy cooks rules in colour if possible It is best to laminate these so they can be used again. Matt laminate is recommended Aprons Hats (optional) Cook’s rules (page 194-195) Cooking Check risk assessment to help you choose group leaders Print off or photocopy recipe (you may choose to laminate these) Recipe sheets (page 173-178) Ingredients Cooking and serving utensils Tasting Identify preparation area and hand washing facilities Check risk assessment for food allergies / preferences Plates or cups depending on what you buy to taste