Source: https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-1-informed-choices-for-a-balanced-diet [Revision notes](https://senecalearning.com/en-gb/revision-notes.md) › [GCSE](https://senecalearning.com/en-gb/revision-notes/gcse.md) › [Food Preparation](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation.md) › [AQA](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa.md) › Informed Choices for a Balanced Diet # Informed Choices for a Balanced Diet Food Preparation & Nutrition: AQA GCSE, topic 2.3.1 ## The Eatwell Guide The Eatwell Guide shows how much we should be eating of each food group. ### The Eatwell Guide illustrated ![The Eatwell Guide illustrated](https://image-v2.cdn.app.senecalearning.com/2018-05/520b6868-536d-40b2-b391-d75822ea955e/shutterstock_47086462.jpg) ### Fruit and vegetables ![Fruit and vegetables](https://image-v2.cdn.app.senecalearning.com/2018-05/1c7ab249-dda7-441d-9782-52ac0a5d4066/shutterstock_450863761.jpg) - Approximately one-third of total daily food intake. - 5 portions recommended per day. - 1 portion means: - 1 medium-sized piece of fruit (e.g. blueberries). - 3 heaped tablespoons of vegetables (e.g. broccoli). - 1 heaped tablespoon of dried fruit (e.g. apricots). - 150ml or 1 small glass of smoothies/juices. ### Proteins ![Proteins](https://image-v2.cdn.app.senecalearning.com/2018-05/dda14c46-7975-4dfc-8d41-f2e2e6eece3e/shutterstock_566639671.jpg) - 2 portions of fish every week. One should be oily, like mackerel. - Meat-free options include soya beans and quinoa. - Lean meats are better than processed meats. ### Carbohydrates ![Carbohydrates](https://image-v2.cdn.app.senecalearning.com/2018-05/df641b52-e1a2-4437-bccb-54d896f80865/shutterstock_347630291.jpg) - Approximately one-third of total daily food intake. - Good options include high-fibre foods and wholegrain foods that don't contain as much fat, sugar and salt as other foods. - Every meal should ideally contain a starchy food. Examples include wholegrain cereals, porridge, brown rice, couscous etc. ### Oils and spreads ![Oils and spreads](https://image-v2.cdn.app.senecalearning.com/2018-05/d22a7560-ce7a-4583-a3f4-f26ce11fc244/shutterstock_715078573.jpg) - Should be unsaturated (e.g. sesame oil). - Should not be used frequently. ### Dairy products/alternatives ![Dairy products/alternatives](https://image-v2.cdn.app.senecalearning.com/2018-05/1c47c1c1-cd0a-4569-b494-f89991c8bd3b/shutterstock_229076185.jpg) - Low-fat options are better than high-fat options (e.g. 1% fat milk). - Alternatives to dairy include oat milk, almond milk and soya milk. ### Other dietary recommendations ![Other dietary recommendations](https://image-v2.cdn.app.senecalearning.com/2018-05/3f9cbdb6-1ff2-4810-b34d-76e675fb3b3b/shutterstock_281338736.jpg) - Fluids - 6-8 glasses per day. - Fruit juices - maximum 1 glass. - Sugary, fatty and salty foods should be restricted. We should not have more than 6g of salt per day. ### Calories ![Calories](https://image-v2.cdn.app.senecalearning.com/2018-05/5278afa3-3842-414b-893d-ff5437d52fb6/shutterstock_1051682618.jpg) - The recommended daily calorie intake is: - 2,000kcal for women. - 2,500kcal for men. ## Nutritional Needs of Children A person's nutritional needs will change with age. ### Young children (2-5 years old) ![Young children (2-5 years old)](https://image-v2.cdn.app.senecalearning.com/2018-05/1f384250-e693-4b7c-b913-5a3a4fecb516/shutterstock_278908013.jpg) - Children should work towards a diet like the one recommended by the Eatwell Guide. - As children have smaller stomachs than adults, they should eat small meals regularly to meet their energy needs. - Young children should drink about 300ml of milk per day to get enough calcium and vitamin A. - It's important that young children try lots of different foods. They should eat cooked, fresh and raw foods. ### Children (5-12 years old) ![Children (5-12 years old)](https://image-v2.cdn.app.senecalearning.com/2018-05/bb211192-d785-4325-8e49-fe3307a96a3b/shutterstock_519485737.jpg) - Children of this age need lots of energy and nutrients because they're growing quickly and are very active. They need: - Protein - for growth and repair. Found in chicken nuggets and scrambled eggs. - Carbohydrates and fat - starchy carbohydrates and certain fats supply the energy needed for growth and activity. Carbohydrates are found in rice; fat in yoghurt and cashew nuts. - Calcium and vitamin D - support bone and teeth development. Calcium is found in dairy products and leafy vegetables; vitamin D in oily fish like mackerel. - Sugary foods should only be eaten occasionally. ### Teenagers ![Teenagers](https://image-v2.cdn.app.senecalearning.com/2018-05/e1dc4bc6-41ac-4f81-ae97-807a9472fe92/shutterstock_496115566.jpg) - Teenagers should base their diets on the Eatwell Guide. - Teenagers may experience growth spurts. Girls tend to experience them earlier than boys. - Important nutrients include: - Protein - needed for growth spurts. Muscular tissue starts to develop at this time, so boys often need more protein than girls. Found in egg-based dishes like poached eggs and lean meats like turkey. ### Teenagers (continued) ![Teenagers (continued)](https://image-v2.cdn.app.senecalearning.com/2018-05/5b9117e2-fda9-4123-a8b2-4bbbe124e736/shutterstock_342874121.jpg) - Iron and vitamin C - most girls start their periods in their teenage years. They lose iron during this time and can become anaemic if they don't replace what's lost. - Vitamin C supports iron absorption. - Iron is found in sardines and lamb. - Vitamin C is found in oranges and broccoli. ### Teenagers (continued) ![Teenagers (continued)](https://image-v2.cdn.app.senecalearning.com/2018-04/13638571-c80e-4e27-a4be-a350f35549c6/shutterstock_656692966.jpg) - Calcium and vitamin D - support the growth of the skeleton (including reaching prime bone density). - Calcium is found in tofu, milk and soya beans. - Vitamin D is found in some fish, including sardines. - As the teenage years are stressful years, some teengers' eating habits are affected by stress. Stress can cause eating disorders, such as anorexia, and obesity. ## Nutritional Needs - Adults Adults stop growing and developing. This means they should concentrate on keeping up a healthy diet. Adults are advised to stick to the Eatwell Guide. ### Adults ![Adults](https://image-v2.cdn.app.senecalearning.com/2018-05/3bea59af-f0b2-40b8-8e16-e00591c1a1e1/shutterstock_520182778.jpg) - Generally, men need more calories than women. This is because they are generally taller, larger and have more lean muscle than women. - Women need iron to replace the iron they lose during their periods. - It's really important that adults get enough calcium and vitamin D to decrease the risk of developing bone diseases with age. - Women tend to hit menopause in their 40s or 50s and can lose a lot of bone strength afterwards. These nutrients help to maintain a strong skeleton. ### Pregnant women ![Pregnant women](https://image-v2.cdn.app.senecalearning.com/2018-05/a29da639-97c3-4a0d-8f48-e07c8407c1ff/shutterstock_537404308.jpg) - Pregnant women should change their diets to support the growing foetus. - In particular, they should: - Increase their daily calorie intake by 200 during the final stages of pregnancy. - Eat more folic acid to decrease the chances of birth defects (e.g. spina bifida). ### Elderly adults ![Elderly adults](https://image-v2.cdn.app.senecalearning.com/2018-05/0960de4e-3ab7-4c4e-9cd5-bf2f060a7ad2/shutterstock_343042451.jpg) - As we get older, our muscle gets converted into fat. This means we don't need as much energy. - Elderly adults should try and cut down their saturated fat intake. This will help to lessen the chances of health risks, like heart disease. - A person's sense of smell and taste will change as they age, meaning the types of foods they like will change. ### Important nutrients for elderly adults ![Important nutrients for elderly adults](https://image-v2.cdn.app.senecalearning.com/2018-05/8d2cae20-efa2-4e09-8768-bb521b8fe8d5/shutterstock_718642381.jpg) - Calcium and vitamin D - needed to prevent bones from weakening and becoming brittle. These nutrients also lessen the chances of developing bone diseases. - Calcium is found in soya beans, tofu, leafy vegetables and milk; vitamin D in beef liver and fatty fish. ### Important nutrients for elderly adults (continued) ![Important nutrients for elderly adults (continued)](https://image-v2.cdn.app.senecalearning.com/2019-05/6e5d7974-d3a3-4a47-a842-35713172162d/chicken-.jpg) - Vitamin B12 - needed to maintain healthy brain activity and avoid memory loss. Found in eggs, beef, chicken, etc. - Fibre - needed to avoid constipation. Constipation becomes more likely as the digestive system gets weaker. Found in wholegrain cereals and potato skins. - Vitamin A - needed to keep up good eyesight. Found in dark green leafy vegetables and carrots. - Vitamin supplements can make up for anything lacking in the diet. ## Test yourself on Informed Choices for a Balanced Diet - What does this image illustrate? - Which of the following is recommended by the Eatwell Guide? - Which of the following is NOT 1 portion of fruit or veg? - Which of the following is better for you? - What proportion of your daily food intake should be made up of fruit and vegetables? [Practise this topic for free](https://app.senecalearning.com/classroom/course/d59d0e60-4fa8-11e8-bbba-738ab127bed6/section/e611ac10-5778-11e8-8bfe-6f8cb4861765/session) - Previous topic: [2.2.5 End of Topic Test - Macro & Micronutrients](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-5-end-of-topic-test-macro-and-micronutrients.md) - Next topic: [2.3.2 Informed Choices for a Balanced Diet 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-2-informed-choices-for-a-balanced-diet-2.md) ## Food Preparation & Nutrition: AQA GCSE contents ### 1 Food Preparation Skills - 1.1 Food Preparation Skills - [1.1.1 General Practical Skills](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-1-general-practical-skills.md) - [1.1.2 Knife Skills](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-2-knife-skills.md) - [1.1.3 Preparing Fruit, Vegetables & Using Equipment](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-3-preparing-fruit-vegetables-and-using-equipment.md) - [1.1.4 Cooking Methods: Prepare, Shape & Combine](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-4-cooking-methods-prepare-shape-and-combine.md) - [1.1.5 Sauce Making, Tenderising & Marinating](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-5-sauce-making-tenderising-and-marinating.md) - [1.1.6 Dough & Pastry](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-6-dough-and-pastry.md) - [1.1.7 Shaping & Finishing Dough](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-7-shaping-and-finishing-dough.md) - [1.1.8 Raising Agents & Mixtures](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-8-raising-agents-and-mixtures.md) - [1.1.9 End of Topic Test - Food Preparation Skills 1](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/1-1-9-end-of-topic-test-food-preparation-skills-1.md) ### 2 Food, Nutrition & Health - 2.1 Macronutrients - [2.1.1 Proteins](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-1-proteins.md) - [2.1.2 Proteins 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-2-proteins-2.md) - [2.1.3 Fats](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-3-fats.md) - [2.1.4 Carbohydrates](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-4-carbohydrates.md) - [2.1.5 Carbohydrates 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-1-5-carbohydrates-2.md) - 2.2 Micronutrients - [2.2.1 Fat-Soluble Vitamins](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-1-fat-soluble-vitamins.md) - [2.2.2 Water-Soluble Vitamins](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-2-water-soluble-vitamins.md) - [2.2.3 Minerals & Water](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-3-minerals-and-water.md) - [2.2.4 Minerals & Water 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-4-minerals-and-water-2.md) - [2.2.5 End of Topic Test - Macro & Micronutrients](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-2-5-end-of-topic-test-macro-and-micronutrients.md) - 2.3 Nutritional Needs & Health - [2.3.1 Informed Choices for a Balanced Diet](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-1-informed-choices-for-a-balanced-diet.md) - [2.3.2 Informed Choices for a Balanced Diet 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-2-informed-choices-for-a-balanced-diet-2.md) - [2.3.3 Energy Needs](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-3-energy-needs.md) - [2.3.4 Nutritional Analysis](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-4-nutritional-analysis.md) - [2.3.5 Diet Modifications](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-5-diet-modifications.md) - [2.3.6 Diet-Related Problems](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-6-diet-related-problems.md) - [2.3.7 Diet-Related Problems 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-7-diet-related-problems-2.md) - [2.3.8 End of Topic Test - Nutritional Needs & Health](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/2-3-8-end-of-topic-test-nutritional-needs-and-health.md) ### 3 Food Science - 3.1 Cooking of Food & Heat Transfer - [3.1.1 Reasons for Cooking & Heat Transfer](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-1-reasons-for-cooking-and-heat-transfer.md) - [3.1.2 Water-Based Cooking Methods](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-2-water-based-cooking-methods.md) - [3.1.3 Fat-Based Cooking Methods](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-3-fat-based-cooking-methods.md) - [3.1.4 Dry Cooking Methods](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-4-dry-cooking-methods.md) - [3.1.5 Dry Cooking Methods 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-1-5-dry-cooking-methods-2.md) - 3.2 Functional & Chemical Properties of Food - [3.2.1 Proteins & Carbohydrates](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-2-1-proteins-and-carbohydrates.md) - [3.2.2 Fats & Oils](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-2-2-fats-and-oils.md) - [3.2.3 Raising Agents](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-2-3-raising-agents.md) - [3.2.4 End of Topic Test - Food Science](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/3-2-4-end-of-topic-test-food-science.md) ### 4 Food Safety - 4.1 Food Spoilage & Contamination - [4.1.1 Microorganisms & Signs of Food Spoilage](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-1-microorganisms-and-signs-of-food-spoilage.md) - [4.1.2 Enzymes & Signs of Food Spoilage](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-2-enzymes-and-signs-of-food-spoilage.md) - [4.1.3 Food Poisoning](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-3-food-poisoning.md) - [4.1.4 Bacterial Contamination](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-4-bacterial-contamination.md) - [4.1.5 Microorganisms in Food Production](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-1-5-microorganisms-in-food-production.md) - 4.2 Principles of Food Safety - [4.2.1 Temperature Control](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-2-1-temperature-control.md) - [4.2.2 Ambient Foods & Food Labels](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-2-2-ambient-foods-and-food-labels.md) - [4.2.3 Preparing, Cooking & Serving Food](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-2-3-preparing-cooking-and-serving-food.md) - [4.2.4 End of Topic Test - Food Safety](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/4-2-4-end-of-topic-test-food-safety.md) ### 5 Food Choice - 5.1 Factors Affecting Food Choice - [5.1.1 Factors Which Influence Food Choice](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-1-factors-which-influence-food-choice.md) - [5.1.2 Food Choices](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-2-food-choices.md) - [5.1.3 Religious Food Choices](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-3-religious-food-choices.md) - [5.1.4 Food Labels](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-4-food-labels.md) - [5.1.5 Mandatory Food Labels](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-5-mandatory-food-labels.md) - [5.1.6 Optional Food Labels](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-6-optional-food-labels.md) - [5.1.7 Marketing Influences](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-7-marketing-influences.md) - [5.1.8 End of Topic Test - Food Choice](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-1-8-end-of-topic-test-food-choice.md) - 5.2 British & International Cuisines - [5.2.1 British Cuisine](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-1-british-cuisine.md) - [5.2.2 Japanese Cuisine](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-2-japanese-cuisine.md) - [5.2.3 Japanese Ingredients & Dishes](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-3-japanese-ingredients-and-dishes.md) - [5.2.4 Spanish Cuisine](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-4-spanish-cuisine.md) - [5.2.5 Spanish Ingredients & Dishes](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-2-5-spanish-ingredients-and-dishes.md) - 5.3 Sensory Evaluation - [5.3.1 Taste Receptors & Olfactory Systems](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-3-1-taste-receptors-and-olfactory-systems.md) - [5.3.2 Sensory Testing Methods](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-3-2-sensory-testing-methods.md) - [5.3.3 Sensory Testing Methods 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-3-3-sensory-testing-methods-2.md) - [5.3.4 End of Topic Test - Cuisines & Senses](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/5-3-4-end-of-topic-test-cuisines-and-senses.md) ### 6 Food Provenance - 6.1 Environmental Impact & Sustainability of Food - [6.1.1 Food Sources - Intensive & Organic Farming](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-1-food-sources-intensive-and-organic-farming.md) - [6.1.2 Food Sources - Genetically Modified Crops](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-2-food-sources-genetically-modified-crops.md) - [6.1.3 Food Sources - Reared Food](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-3-food-sources-reared-food.md) - [6.1.4 Food Sources - Caught Food](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-4-food-sources-caught-food.md) - [6.1.5 Food & The Environment](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-5-food-and-the-environment.md) - [6.1.6 Food & The Environment 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-6-food-and-the-environment-2.md) - [6.1.7 Sustainability of Food](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-7-sustainability-of-food.md) - [6.1.8 Sustainability of Food 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-8-sustainability-of-food-2.md) - [6.1.9 End of Topic Test - Environmental Impacts](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-1-9-end-of-topic-test-environmental-impacts.md) - 6.2 Food Processing & Production - [6.2.1 Primary Food Processing](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-1-primary-food-processing.md) - [6.2.2 Primary Food Processing 2](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-2-primary-food-processing-2.md) - [6.2.3 Secondary Food Processing](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-3-secondary-food-processing.md) - [6.2.4 Fortification](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-4-fortification.md) - [6.2.5 Additives](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-5-additives.md) - [6.2.6 End of Topic Test - Food Processing & Production](https://senecalearning.com/en-gb/revision-notes/gcse/food-preparation/aqa/6-2-6-end-of-topic-test-food-processing-and-production.md)