Video Podcast Episode 4 Meat, fish, eggs, beans and other non-dairy sources of protein and food allergy and intolerance Resources available to support Episode 4: Episode 4 Powerpoint Worksheet 4.1 Seafood Worksheet 4.2 Fish Worksheet 4.3 Ways of preparing eggs Worksheet 4.4 Foods that cause allergy or intolerance Background information for teachers The information below outlines the key points to be taught to pupils. Meat, fish, eggs, beans and other non-dairy sources of protein This group is made up of meat, fish, eggs, beans, soya products such as tofu, pulses, nuts and seeds. Different foods from this group provide different nutrients that our body needs to be healthy and function properly. We should try to eat a variety of foods from this group every day.
Foods from this group also provide other important nutrients, e.g. - Iron, particularly from red meat; - B vitamins, especially vitamin B12, found in foods produced from animals; - Vitamin A and zinc, found in oily fish, eggs and meat; - Magnesium, present in nuts, fish and meat; - Omega 3 fatty acids, found in oily fish. Meat - Meat is a good source of protein and other nutrients, e.g. selenium, zinc, and B vitamins. It is one of the main sources of vitamin B12, which is only found naturally in foods from animals. Red meat is a particular good source of iron, which is easy for your body to absorb. - The amount of fat in meat varies from the type of cut or meat product, to the way you cook it. Go for lean cuts of meat, e.g. leaner mince, or remove excess, visible fat whenever possible, e.g. the skin from chicken. - Also, try baking, poaching, grilling, steaming or using a microwave to cook meat rather than frying, as these cooking methods use less fat. Fish - It is recommended that we all eat 2 portions of fish a week, one of which should be oily. A portion of fish is 140g. Fish is an excellent source of protein, vitamin A and D, as well as omega 3 fatty acids. Examples of fish include: o Oily fish: salmon, trout, sardines, pilchards, fresh tuna* and mackerel. o Non-oily fish: cod, skate, haddock, halibut and plaice. *Canned tuna does not count as an oily fish because the canning process removes most of the omega 3 fatty acids. - Fish that is smoked or canned in brine can be high in salt, so check the label to see how much salt these types of fish contain. Alternatively, you can go for fish that is canned in water, rather than brine or oil. - There are upper limits for the amount of fish we eat each week because oily fish can contain low levels of pollutants that can build up in the body. It is advised that girls and younger women should have no more than 2 portions of oily fish a week. Boys, men and older women should have no more than 4 portions a week.
Eggs - There are many different types of eggs, but we mainly tend to eat chicken eggs in the UK. - Eggs are a good source of a range of vitamins and minerals, such as vitamin A, D, B2 and iodine. - There is no recommended upper limit to the number of eggs we should eat, but it is best to have them as part of a varied and balanced diet. Beans - Examples of beans include baked beans, red kidney beans, broad beans, soya beans and products made from these such as tofu and textured vegetable protein (TVP). - Beans provide a source of protein that is suitable for vegans and vegetarians, as well as fibre and iron. - Not all beans are sources of good quality protein. This means that it is important to mix these foods with foods from other food groups to help you get adequate amounts of all the amino acids you need in your diet, such as going for baked beans with a jacket potato, or hummus with pitta bread. Other non-dairy sources of protein - These include nuts, seeds, mycoprotein and pulses such as lentils and peas. - Nuts, such as almonds, hazelnuts, walnuts, Brazil nuts, cashews and peanuts, are a good source of protein and fibre. They also provide a range of vitamins and minerals, such as vitamin E, thiamin, selenium and calcium. They can be eaten as snacks, or added to salads or pasta sauces. Try to avoid salted varieties as they are high in salt. - Seeds include sunflower, pumpkin, sesame and poppy. They contain protein, fibre, vitamins and minerals. Try adding them to casseroles and breakfast cereals. - Mycoprotein is a type of protein made from fungus. It is a source of good quality protein, as well as fibre. - Pulses such as lentils and peas also provide protein, fibre and a range of vitamins and minerals. The type of fibre found in pulses can help reduce cholesterol levels in the blood. They can be added to soups and meat sauces for flavour. Nutrients in plant foods - Vitamin C helps your body absorb the type of iron that is found in non-meat foods, e.g. beans, so it is best to have a source of vitamin C with these foods.
- Fruit and vegetables are good sources of vitamin C, so you could go for a glass of orange juice or some vegetables with your meal to help your body absorb the iron from non-meat sources. - Plant foods do not provide vitamin B12 unless they are fortified. If you do not eat food that is produced from animals, you may have to take a vitamin B12 supplement. Summary: 1. Have some foods from this food group each day. 2. Go for variety to get a range of vitamins and minerals. 3. Have two portions of fish a week, one of which should be oily. 4. Bake, grill, poach, steam or microwave these foods instead of frying them, and remove excess, visible fat to keep the fat content down. 5. Beans, pulses, nuts, seeds and soya products are all good alternative sources of protein, vitamins and minerals for vegans and vegetarians, as well as meat eaters. Food allergy and intolerance A food allergy or intolerance is an unpleasant reaction to a particular food or ingredient which can be characterised by a range of different symptoms. Common foods which cause food allergy or intolerance include: 1. Celery 2. Cereals containing gluten (such as wheat, rye, barley and oats) 3. Crustaceans (such as prawns, crabs and lobsters) 4. Eggs 5. Fish 6. Lupin (such as peas, lentils and beans) 7. Milk 8. Molluscs (such as mussels and oysters) 9. Mustard 10. Nuts (such as almonds, hazelnuts, walnuts, Brazil nuts, cashews, pecans, pistachios and macadamia nuts) 11. Peanuts 12. Sesame seeds 13. Soybeans 14. Sulphur dioxide and sulphites, which are used as preservatives in some foods such as dried fruit, and drinks such as wine If a food product contains any of these ingredients they must be clearly labelled so affected consumers know which products they should avoid.
Food allergy and intolerance are not as common as many people believe. The majority of children tend to out grow a food allergy or intolerance before starting school. Examples of food allergy and intolerance include lactose intolerance, coeliac disease, and nut allergy. Lactose intolerance: - This is an intolerance reaction to the sugar found in dairy products, known as lactose. People with this condition are unable to digest lactose properly and may cause abdominal pain, bloating and diarrhoea. - Lactose intolerant sufferers should avoid all sources of lactose including cows, sheep and goats milk. - Dairy products are an important source of calcium in the diet so it is important that a suitable, fortified alternative, such as fortified soya milk, is used to replace them if they are avoided. - Lactose intolerance is more common in childhood, but children may grow out of their food intolerance. Coeliac disease - This is the main form of intolerance to gluten. Gluten is a protein found in wheat, rye and barley. Some people with coeliac disease cannot tolerate oats neither oats contain a protein that is similar to gluten, that. - The presence of gluten in the diet damages the lining of the small intestine and often results in long-term diarrhoea which can lead to malnutrition. - People diagnosed with coeliac disease therefore need to adopt a life long gluten-free diet. It is important to note that wheat-free products are not the same as gluten-free as they may contain other cereals, such as rye or barley. This can mean they are not suitable for someone with coeliac disease unless they are also labelled gluten-free. - There are now many gluten free products on the market, such as pasta, bread and breakfast cereals.
Peanut allergy: 1. This is one of the most common causes of food allergy and can cause a range of reactions. Mild symptoms include tingling in the mouth and lips or a skin rash. 2. For some people, reactions are more severe and may cause death. Symptoms can include rashes, swelling of the lips and throat, difficulty breathing and loss of consciousness. 3. There is no cure for those diagnosed with peanut allergy, and it tends to be life long. People with peanut allergy are advised to avoid all sources of peanuts, because for some, even very tiny amounts of peanut can cause a reaction. 4. Those allergic to peanuts can carry an epipen which helps to prevent a severe reaction if they are exposed to a peanut allergen. Summary: 1. Food allergy and food intolerance are different. 2. There are 14 foods which are the most common causes of food allergy and intolerance. 3. Food allergy and intolerance are not as common as many people believe. 4. There are now many alternative food products available that allow people with a food allergy or intolerance to have similar foods and variety in their diet. 5. Lactose intolerance, coeliac disease and nut allergy are some of the more common food allergies and intolerances. Using the resources Use the Episode 4 PowerPoint to revise the main points made in the video podcast. At various points during the PowerPoint, you will notice a pen symbol ( ). This indicates that there is a worksheet for the task suggested. Teachers may wish to complete the task verbally or use the worksheet provided.